Training Guidelines For Barcelona Mitja Half Marathon

SATURDAY REST
SUNDAY 16 Km C.R R1-R2 finishing in R3
WEEK 5
MESOCYCLE TRANSFORMATION
MONDAY 1h C.R in flat circuit R1-R2
TUESDAY 20' R1 + 7KM to 3'45-4'00 +10' R1
WEDNESDAY REST
THURSDAY 1h C.R in mountain circuit R1-R2
FRIDAY Circuit Weights + 5 straight lines 100m R4 + 30' C.R R1
SATURDAY REST
WEEK 6
MONDAY 1h C.R in flat circuit R1-R2
TUESDAY 20' R1 + 8KM to 3'45-4'00 +10' R1
WEDNESDAY REST
SATURDAY REST
WEEK 7
MONDAY 50' C.R in flat circuit R1-R2
TUESDAY 20' R1 + 10KM to 3'45-4'00 +10' R1
WEDNESDAY REST
SATURDAY REST
WEEK 8
MESOCYCLE REALIZATION
MONDAY 50' C.R in flat circuit R1-R2
TUESDAY 1h C.R R1-R2
WEDNESDAY REST
THURSDAY 1H C.R = ( 20' R1+20' R2+20' R3)
SATURDAY REST
WEEK 9
MONDAY 1H C.R in flat circuit R1-R2
TUESDAY 20'R1 + 3 series of 3KM to 3'45-4'00 REC:3' between series +10'R1
WEDNESDAY REST
THURSDAY 20' R1+ 8 series of 500m a 1'40-45 rec 1' between series + 10'R1
FRIDAY Circuit Weights + 5 straights 100m R4 + 30' C.R R1
SATURDAY REST
SUNDAY 16 Km C.C R1-R2 finishing a R3
WEEK 10
TUESDAY 20'R1 + 4 series of 2KM at 3'45-4'00 REC:2' between series +10'R1
WEDNESDAY REST
THURSDAY 20' R1+ 8 series of 500m at 1'40-45 rec 1' between series + 10'R1
FRIDAY Circuit Weights + 5 straight lines 100m R4 + 30' C.C R1
SATURDAY REST
WEEK 11
TUESDAY 20'R1 + 5 series of 1KM to 3'45-4'00 REC:1' between series +10'R1
WEDNESDAY REST
THURSDAY 40'C.R R1
FRIDAY 30'C.C R1 + 3 PROGRESSIVE STRAIGHT LINES (150m)
SATURDAY REST
SUNDAY HALF MARATHON OF BARCELONA
STRETCHINGS : On having finished every training, it is advisable to make a session of stretchings, mainly in the musculature
involved in the race. To keep the position during 20-30'' without bouncing and avoiding to feel pain.
CIRCUIT WEIGHTS : It is important to make one weekly session of muscular circuit using low loads and high repetitions. To
make a basic exercise of every muscular group; pectoral, back, shoulders, legs, abdominal and lumbar. 2 series of 15 -20
repetitions of every muscular group will be enough to avoid injuries and to support the muscular tone.
TRAINING PLAN SUB 1H:40
WEEK 1
MESOCYCLE ADAPTATION
MONDAY 50' C.C in a flat circuit R1-R2
TUESDAY REST
WEDNESDAY 20' R1 + 9 uphills of aprox 250m moderate slope ( 3-4%) R4 , trot downhill R1 +10' R1
THURSDAY REST
FRIDAY Weight circuit + 5 straight lines 100m R4 + 30' C.C R1
SATURDAY REST
SUNDAY 12.C R1-R2 finishing at R3
WEEK 2
TUESDAY REST
THURSDAY REST
SATURDAY REST
SUNDAY 13 Km C.C R1-R2 finishing at R3
WEEK 3
TUESDAY REST
THURSDAY REST
SATURDAY REST
SUNDAY 14Km C.C R1-R2 finishing at R3
WEEK 4
TRANSFORMATION
TUESDAY REST
WEDNESDAY 20' R1+ 6KM to 4'30-4'45 + 10' R1
THURSDAY REST
SATURDAY REST
WEEK 5
TRANSFORMATION
MONDAY 1H C.C in a flat circuit R1-R2
TUESDAY REST
THURSDAY REST
SATURDAY REST
WEEK 6
TRANSFORMATION
TUESDAY REST
THURSDAY REST
SATURDAY REST
WEEK 7
TRANSFORMATION
TUESDAY REST
THURSDAY REST
SATURDAY REST
WEEK 8
REALIZATION
TUESDAY REST
WEDNESDAY 50'C.C R1
THURSDAY REST
FRIDAY 1H C.C =(20'R1+20'R2+20'R3)
SATURDAY REST
WEEK 9
REALIZATION
TUESDAY REST
WEDNESDAY 20' C.C + 3 series of 3KM to 4'30-4'45 REC:3' between series+10' R1
THURSDAY REST
FRIDAY 40' C.C R1-R2
SATURDAY REST
WEEK 10
REALIZATION
TUESDAY REST
THURSDAY REST
FRIDAY 40' C.C R1-R2
SATURDAY REST
SUNDAY 14 km C.C R1-R2 finishing at R3
WEEK 11
REALIZATION
TUESDAY REST
THURSDAY REST
FRIDAY 30' C.C R1 + 3 GRADUAL STRAIGHT LINES (150m)
SATURDAY REST
SUNDAY MITJA MARATÓ DE BARCELONA
TRAINING PLAN 2H (TO FINISH)
WEEK 1
MONDAY REST
TUESDAY 55' C.C FLAT CIRCUIT R1-R2
WEDNESDAY REST
THURSDAY 20' R1 + 7 uphills of aprox 200m moderate slope ( 3-4%) R4 , trot downhill R1 +10' R1
FRIDAY REST
SATURDAY 10 Km C.C R1-R2 finishing at R3
SUNDAY REST
WEEK 2
MONDAY REST
TUESDAY 1H C.C FLAT CIRCUIT R1-R2
WEDNESDAY REST
FRIDAY REST
SUNDAY REST
WEEK 3
MONDAY REST
WEDNESDAY REST
FRIDAY REST
SUNDAY REST
WEEK 4
TRANSFORMATION
MONDAY REST
TUESDAY 50' C.C FLAT CIRCUIT R1-R2
WEDNESDAY REST
THURSDAY 20' R1 +5KM to 6'00- 6'20
FRIDAY REST
SUNDAY REST
WEEK 5
TRANSFORMATION
MONDAY REST
WEDNESDAY REST
THURSDAY 20' R1 +6KM to 6'00- 6'20
FRIDAY REST
SUNDAY REST
WEEK 6
TRANSFORMATION
MONDAY REST
WEDNESDAY REST
THURSDAY 20' R1 +7KM to 6'00- 6'20
FRIDAY REST
SUNDAY REST
WEEK 7
TRANSFORMATION
MONDAY REST
WEDNESDAY REST
THURSDAY 20' R1 +8KM to 6'00- 6'20
FRIDAY REST
SUNDAY REST
WEEK 8
REALIZATION
MONDAY REST
TUESDAY 40' C.C FLAT CIRCUIT R1
WEDNESDAY REST
THURSDAY 50'C.C FLAT CIRCUIT R1-R2
FRIDAY REST
SUNDAY REST
WEEK 9
REALIZATION
MONDAY REST
WEDNESDAY REST
THURSDAY 1HC.C =(20'R1+20'R2+20'R3)
FRIDAY REST
SUNDAY REST
WEEK 10
REALIZATION
MONDAY REST
WEDNESDAY REST
THURSDAY 20'+4 SERIES OF 2KM TO 6'00-6'20 REC:2' +10' R1
FRIDAY REST
SUNDAY REST
WEEK 11
REALIZATION
MONDAY REST
TUESDAY 20' R1+ 4 series of 1km to 6'00-6'20 rec.1' +10' R1
WEDNESDAY REST
THURSDAY REST
FRIDAY 30' C.C R1
SATURDAY REST
SUNDAY MITJA MARATÓ DE BARCELONA

Training Guidelines For Barcelona Mitja Half Marathon

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Training Guidelines For Barcelona Mitja Half Marathon

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SATURDAY REST

SUNDAY 16 Km C.R R1-R2 finishing in R3

TRAINING PLAN SUB 1H:40

TRAINING PLAN 2H (TO FINISH)

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