-- We strongly recommend you to go through a complete medical check up, whether you are a regular athlete or returning to physical activity.
- It's not advisable to start this training plan if you have been on a long
period of physical inactivity.
- Remember to always keep a good hydration especially before, during and after workout.
- Although it is not essential, it is recommended that you use a GPS watch to measure your speed, distance, and heart rate. This way, you will know how your training is going and you find ways to make it better.
Zurich Marató Barcelona training plan
These training plans are indicative and will guide you to get to the Zurich Marató de Barcelona in good conditions, avoiding injuries and helping you to enjoy this great experience to the fullest. However, it would be better to consult a professional to develop a plan specifically for you.
Discipline and perseverance are keys ingredients to get a training plan right,
but there is some flexibility. The plans are designed so that you can adapt
them if necessary. If you do not manage to train a day or prefer to do some
other kind of training that day, you can swap them, as long as you respect the
rest days per week and do not train for more than 3 consecutive days. If you
skip one or two workouts, it is not the end of the world. Just continue the
plan in the day that follows. Recovery and rest days are as important as a hard
workout, take them seriously.
The Zurich Marató de Barcelona training plans are meant for 14 weeks (Macrocycle) divided into 3 different periods called Mesocycles, each of them with a specific goal:
Accumulative Mesocycle: gain endurance, improve
Transformative Mesocycle: improve aerobic capacity and power.
Realization Mesocycle: tune everything for the great day. Training load will not decrease, but the main focus is on recovery.
Each Mesocycle is divided into different Microcycles, which will determine how the training goes each week. They are small achievable goals. Several microcycles can be repeated in the same mesocycle
Load: Increase the load through low and medium intensity workouts.
Shock: High loads to increase speed, endurance and aerobic capacity.
Recovery: Easy workouts to promote muscle recovery.
Race: Important competitions are included. Designed to avoid fatigue situations.
Each training has a specific distance, load and speed
to help you to get your Personal Best at the Zurich Marató de Barcelona. These
are the kind of workouts you will find in the plan:
-Easy Run: Medium and short distance runs at easy paces. Increases the aerobic capacity and efficiency. Steady and continuous rhythm that makes you feel like you can run for days on.
-Long Run: Medium to long distance trainings. Harder and longer than an easy run.
-Interval Run: Mix of fast and slow paces, in mid-long distance. Increases speed, fatigue tolerance and stimulates the active recovery. The feeling should be somewhat uncomfortable, but sustainable over time.
-Speed Run: Series of speed intervals with short recovery periods. The idea is to feel uncomfortable during each repetition. Improves speed, endurance and recovery capacity.
Strength training: you will find several of these workouts in the plan. There is 3 possible ways to do them:
Functional Training: Medium-High intensity workout that uses natural movements to generate strength, endurance, balance and flexibility.
Strength: The traditional and common gym workout. Don't forget the smaller muscles that work on balance.
Running technique: Series of exercises and moviments that improve running posture and balance.
Stretch: A pure stretching session is always welcome. Helps on recovery and prevents injuries that come from overload muscles. The sooner you prevent any injurie the better, and stretch can help a lot. You can also use foam roller or activities that enhances flexibility, like Yoga.
The paces that are shown on the plan are references based on the stipulated finishing time. If during any workout you feel like you can go further or that it is too much, you can modify it but always respect the training type you have planned for that day. If you feel that after several days you are too tired, you should take one or two days off, or reconsider your time goal and continue with a slower pace plan.