Training plans for 10 km and 21 km

As promised, Jesús, our chief entertainer and also trainer for the Lanzarote Marathon, prepared these two plans for those of you who dare to join us in this adventure.

Acttiv entertainers, don’t forget you have to send us an email at feedback@acttiv.net with your name, a photo and a short line describing why you want to team up with us!

Here are the training plans and the advices Jesús thought to get you fit and ready for the race.

TRAINING PLAN FOR 10 KM

 

TRAINING PLAN FOR 21 KM

 

These plans are standard, but they have to be personalized for each runner.

All numbers are expressed in kilometres and for continuous running. If you always jog, there will be a time when you do not improve; that’s why the series and changing the rhythms are so important.

These plans start on Monday, but it can start on Tuesday and any other day.

IMPORTANT: STRETCHING BEFORE AND AFTER EACH SESSION

Example of series: 4+4×800 – it means 4 kms jogging and then 4 sets of 800 meters at a rate that allows you to do all the series at the same pace. If the last series is slower than the others, it means that the rhythm was too much.

Rest between sets will be from 1.45 to 2 minutes max. (do not start the following series if you are not recovered)

Standby- it means I will meet with the runners and talk about their vibes.

 

As you can see there is no plan for the actual marathon of 42 km. If you are not an experienced runner and haven’t been training for a year before the marathon we don’t advise you to enter the 42 km race.

 

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