ADVANCED PLAN
| 1ª WEEK | 2ª WEEK | 3ª WEEK | 4ª WEEK | |
|---|---|---|---|---|
| MONDAY | 10 km a R1 | 10 km a R1 | 10 km a R1 | 10 km a R1 |
| TUESDAY | 3 km R1 + 3x10x100 R2; RR15'' RS3' + 1 km R1 | 3 km R1 + 3x10x100 R2; RR15'' RS3' + 1 km R1 | 3 km R1 + 4x10x100 R2; RR15'' RS3' + 1 km R1 | 3 km R1 + 3x10x100 R2; RR15'' RS3' + 1 km R1 |
| WEDNESDAY | 12 km R1 | 12 km R1 | 12 km R1 | 12 km R1 |
| THURSDAY | Stretchings | Stretchings | Stretchings | Stretchings |
| FRIDAY | 3 km R1 + 1x4x1000 R2; RR3' + 1 km R1 | 3 km R1 + 1x4x1000 R2; RR3' + 1 km R1 | 3 km R1 + 1x4x1000 R2; RR3' + 1 km R1 | 3 km R1 + 1x2x1000 R2; RR3' + 1 km R1 |
| SATURDAY | 8 km R1 | 8 km R1 | 8 km R1 | Stretchings |
| SUNDAY | 8 km R2 | 8 km R2 | 8 km R2 | 8 km R2 |
| 5ª WEEK | 6ª WEEK | 7ª WEEK | 8ª WEEK | |
|---|---|---|---|---|
| MONDAY | 12 km R1 | 12 km R1 | 12 km R1 | 12 km R1 |
| TUESDAY | 3 km R1 + 2x10x200 R2; RR1' RS3' + 1 km R1 | 3 km R1 + 2x10x200 R2; RR1' RS3' + 1 km R1 | 3 km R1 + 2x12x200 R2; RR1' RS3' + 1 km R1 | 3 km R1 + 2x12x200 R2; RR1' RS3' + 1 km R1 |
| WEDNESDAY | 12 km R1 | 12 km R1 | 12 km R1 | 12 km R1 |
| THURSDAY | Stretchings | Stretchings | Stretchings | Stretchings |
| FRIDAY | 3 km R1 + 1x2x2000 R2; RR3' + 1 km R1 | 3 km R1 + 1x2x2000 R2; RR3' + 1 km R1 | 3 km R1 + 1x3x2000 R2; RR3' + 1 km R1 | 3 km R1 + 1x2x2000 R2; RR3' + 1 km R1 |
| SATURDAY | 8 km R1 | 8 km R1 | 8 km R1 | Stretchings |
| SUNDAY | 8 km R2 | 8 km R2 | 8 km R2 | 8 km R2 |
| 9ª WEEK | 10ª WEEK | 11ª WEEK | 12ª WEEK | |
|---|---|---|---|---|
| MONDAY | 14 km R1 | 14 km R1 | 14 km R1 | 14 km R1 |
| TUESDAY | 3 km R1 + 1x10x400 R2; RR1'15'' + 1 km R1 | 3 km R1 + 1x10x400 R2; RR1'15'' + 1 km R1 | 3 km R1 + 1x12x400 R2; RR1'15'' + 1 km R1 | 3 km R1 + 1x10x400 R2; RR1'15'' + 1 km R1 |
| WEDNESDAY | 12 km R1 | 12 km R1 | 12 km R1 | 12 km R1 |
| THURSDAY | Stretchings | Stretchings | Stretchings | Stretchings |
| FRIDAY | 3 km R1 + 1x3x1000 R3; RR3' + 1 km R1 | 3 km R1 + 1x2x2000 R2; RR3' + 1 km R1 | 3 km R1 + 1x3x2000 R2; RR3' + 1 km R1 | 3 km R1 + 1000 a tope, tomar tiempo + 1 km R1 |
| SATURDAY | 8 km R1 | 8 km R1 | 8 km R1 | Stretchings |
| SUNDAY | 8 km R2 | 8 km R2 | 8 km R2 | 8 km R2 |
| FINAL WEEK | |
|---|---|
| MONDAY | Run 30' and to do 5-6 a little intense races of 45'' recovery 1'. To stretch. |
| TUESDAY | 30' soft (although you feel well). |
| WEDNESDAY | 20' and later 3-4 progressive short ones. Carbohydrates and water. |
| THURSDAY | Nothing. Carbohydrates. |
| FRIDAY | 20' and later 3-4 progressive short ones. Carbohydrates and water. |
| SATURDAY | 20' and later 3-4 progressive short ones. Carbohydrates and water. |
| SUNDAY | To rise of the bed 2 hours before the race, your eat something light and rich in carbohydrates, drink water and you do stretchings. You do not warm much, because you consume energy. |
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