For more details about the marathon see the marathon dossier.
All the trainings are to R1, except that they indicate something in opposite. For more information about the paces of training see the table rates of training.
Also you can visit the section of explanation of the series and types of races, if you need explanation on how doing the series and the trainings.
| 1ª Week | 2ª Week | 3ª Week | 4ª Week | 5ª Week | 6ª Week | |
|---|---|---|---|---|---|---|
| MON. | 10 km | 10 km | 12 km | 10 km | 10 km | 10 km |
| TUE. | series | series | series | series | series | series |
| WED. | 7 km | rest | 7 km | rest | 10 km | 10 km |
| THU. | 10 km R2 | 10 km R2 | 10 km R2 | 10 km R2 | 10 km R2 | 10 km R2 |
| FRI. | rest | rest | rest | rest | rest | rest |
| SAT. | 12 km | 12 km | 12 km | 12 km | 12 km | 12 km |
| SUN. | 14 km | 14 km | 16 km | 14 km | 16 km | 16 km |
| 60,2 km | 53,2 km | 65 km | 52,4 km | 66,8 km | 56,8 km |
| 7ª Week | 8ª Week | 9ª Week | 10ª Week | 11ª Week | 12ª Week | |
|---|---|---|---|---|---|---|
| MON. | 12 km | 8 km | 13 km | 13 km | 16 km | 13 km |
| TUE. | series | series | series | series | series | series |
| WED. | 10 km | rest | 12 km | rest | 12 km | rest |
| THU. | 10 km R2 | 10 km R2 | 10 km R2 | 10 km R2 | 10 km R2 | 10 km R2 |
| FRI. | rest | rest | rest | rest | rest | rest |
| SAT. | 12 km | 12 km | 13 km | 13 km | 13 km | 13 km |
| SUN. | 16 km | rest | 16 km | 16 km | 16 km | rest |
| 68,8 km | 37,6 km | 72,8 km | 60,8 km | 77,4 km | 44,8 km |
| 13ª Week | 14ª Week | 15ª Week | 16ª Week | |
|---|---|---|---|---|
| MON. | 15 km | 15 km | 16 km | 15 km |
| TUE. | series | series | series | series |
| WED. | rest | 12 km | 12 km | 12 km |
| THU. | 10 km a R2 | 10 km a R2 | 10 km a R2 | 10 km a R2 |
| FRI. | .rest | rest | rest | rest |
| SAT. | 13 km | 13 km | 14 km | 13 km |
| SUN. | 18 km | 18 km | 20 km | 18 km |
| 66 km | 78 km | 84 km | 78 km |
| 17ª WEEK | |
|---|---|
| MON. | Run 30 minutes and make 5 a bit intense races of 45 second with 1 minute of recovery between them. Stretchings. |
| TUE. | Run 30 minutes softly, without forcing though you feel rested. |
| WED. | Run 20 minutes and then do 3 ó 4 short progressive. You eat many hidratos and drink water. |
| THU. | Rest. Eat many carbohydrates, but be careful with the weight. |
| FRI. | Like on Wednesday, trying to rest everything what you could. |
| SÁB | Like on Wednesday. The food is not so important as these days behind. You have dinner soon. |
| SUN. | Get up two hours before the race, eat something rich in carbohydrates, drink water and realize some stretchings, do not warm very much, because you consume energies. |
| SERIES TABLE (all begin with 3 km and end with 1 km soft) |
||||
|---|---|---|---|---|
| 1ª Sem. | 4 x 4 x 200 R2, RR30'', RS 3' |
2ª Sem. | 4 x 4 x 200 R2, RR30'', RS 3' |
|
| 3ª Sem. | 4 x 5 x 200 R2, RR30'', RS 3' |
4ª Sem. | 3 x 4 x 200 R2, RR30'', RS 3' |
|
| 5ª Sem. | 4 x 4 x 300 R2, RR45'', RS 3' |
6ª Sem. | 4 x 4 x 300 R2, RR45'', RS 3' |
|
| 7ª Sem. | 4 x 4 x 300 R2, RR45'', RS 3' |
8ª Sem. | 3 x 4 x 300 R2, RR45'', RS 3' |
|
| 9ª Sem. | 3 x 4 x 400 R2, RR1', RS 3' | 10ª Sem. | 3 x 4 x 400 R2, RR1', RS 3' | |
| 11ª Sem. | 4 x 4 x 400 R2, RR1', RS 3' | 12ª Sem. | 3 x 4 x 400 R2, RR1', RS 3' | |
| 13ª Sem. | 3 x 4 x 500 R2, RR1'15'', RS 3' |
14ª Sem. | 3 x 4 x 500 R2, RR1'15'', RS 3' |
|
| 15ª Sem. | 4 x 4 x 500 R2, RR1'15'', RS 3' |
16ª Sem. | 3 x 4 x 500 R2, RR1'15'', RS 3' |
|
