8 weeks training plans for men and women of any age who want to start running and also for those already initiated in the running who want to participate for the first time in popular races around 10 km, half marathon and marathon:
INITIATION: Training plan for 3 days a week aimed at those people who have not done sports for many years or have never done so and want to start running. With this training plan that combines running and walking, although at first they can only endure a couple of minutes running, at 2 months they will be able to maintain a continuous race for 30 minutes in a row and participate in 5 km tests.
10 KM: Running training plan from 3 days to weeks combining walking and jogging and aimed at people who want to participate for the first time in popular races away around 10 km and have already completed a 5K race or are able to maintain a continuous race for a time of 30 minutes.
1/2 MARATHON: Training plan to run for the first time the half marathon (21K) where every week combines 3 days of running with 2 days of cross training or cross training (swimming, biking, walking or doing weights in series with little weight, many repetitions and little recovery between series and series) to obtain optimal results. Aimed at people who have already completed 10K races and want to know if they have aptitude to run a marathon in the future.
MARATON: Training plan to participate for the first time in the star race of every person who practices running, the marathon. In the training of 4 days a week the race is combined with progressions (4 races of 100 m from lowest to highest intensity), circuits (series of about 10 strength exercises, abdominal and lumbar, 15 "each exercise with hardly any rest between them), stretching, abdominal and lumbar. Aimed at people who have already completed half marathon races and want to face the challenge of running the 42K for the first time.
