TRAINING

In this section we have detailed a generic training programme destined to help you complete the 2008 Barcelona Marathon inside the time limit of 6 hours. This preparation programme is of a medium to low difficulty; what matters most is to be as consistent as possible from the first day of training to the day of the race. We advise all competitors, whether they exercise regularly or not, to have a medical check up before starting this training programme. And above all, remember to observe the rest periods.
Ready, steady... Go!

• Monday 10 10' walking, 5' running slowly, 5' walking, 5' running slowly.
• Tuesday 11 10' walking, 8'; running slowly, 5' walking, 8' running slowly.
• Wednesday 12 Rest.
• Thursday 13 10' walking, 9' running slowly, 5' walking, 6' running slowly.
• Friday 14 10' walking, 10' running slowly, 5' walking, 10' running slowly.
• Saturday 15 Rest.
• Sunday 16 10' walking, 15' running slowly, 10' walking, 15' running slowly.

• Monday 17 8' walking, 10' running slowly, 4' walking, 10' running slowly.
• Tuesday 18 8' walking, 11' running slowly, 4' walking, 11' running slowly.
• Wednesday 19 Rest.
• Thursday 20 8' walking, 12' running slowly, 4' walking, 12' running slowly.
• Friday 21 8' walking, 13' running slowly, 4' walking, 13' running slowly.
• Saturday 22 Rest.
• Sunday 23 8' walking, 20' running slowly, 5' walking, 15' running slowly.

• Monday 24 6' walking, 12' running slowly, 3' walking, 12' running slowly.
• Tuesday 25 6' walking, 13' running slowly, 3' walking, 13' running slowly.
• Wednesday 26 Rest.
• Thursday 27 6' walking, 14' running slowly, 3' walking, 14' running slowly.
• Friday 28 6' walking, 15' running slowly, 3' walking, 15' running slowly.
• Saturday 29 Rest
• Sunday 30 6' walking, 25' running slowly, 5' walking, 20' running slowly.

• Monday 31 5' walking, 14' running slowly, 2' walking, 14' running slowly.
• Tuesday 1 5' walking, 15' running slowly, 2' walking, 15' running slowly.
• Wednesday 2 Rest
• Thursday 3 5' walking, 16' running slowly, 2' walking, 16' running slowly.
• Friday 4 5' walking, 17' running slowly, 2' walking, 17' running slowly.
• Saturday 5 Rest.
• Sunday 6 5' walking, 30' running slowly, 2' walking, 20' running slowly.

• Monday 7 4' walking, 16' running slowly, 1' walking, 16' running slowly.
• Tuesday 8 4' walking, 17' running slowly, 1' walking, 17' running slowly.
• Wednesday 9 Rest.
• Thursday 10 4' walking, 18' running slowly, 1' walking, 18' running slowly.
• Friday 11 4' walking, 19' running slowly, 1' walking, 19' running slowly.
• Saturday 12 Rest.
• Sunday 13 4' walking, 35' running slowly, 5' walking, 25' running slowly.

• Monday 14 3' walking, 17' running slowly + 17' running a little faster.
• Tuesday 15 3' walking, 18' running slowly + 18' running a little faster.
• Wednesday 16 Rest.
• Thursday 17 3' walking, 19' running slowly + 19' running a little faster.
• Friday 18 3' walking, 20' running slowly + 20' running a little faster.
• Saturday 19 Rest.
• Sunday 20 3'; walking, 40' running slowly + 25' running a little faster.

• Monday 21 20' running slowly + 20' running a little faster.
• Tuesday 22 20' running slowly + 22' running a little faster.
• Wednesday 23 Rest.
• Thursday 24 20' running slowly + 24' running a little faster.
• Friday 25 20' running slowly + 26' running a little faster.
• Saturday 26 Rest.
• Sunday 27 50' running slowly + 20' running a little faster.

• Monday 28 20' running slowly + 24' running a little faster.
• Tuesday 29 20' running slowly + 26' running a little faster.
• Wednesday 30 Rest or 10' running slowly.
• Thursday 31 20' running slowly + 28' running a little faster.
• Friday 1 20' running slowly + 30' running a little faster.
• Saturday 2 Rest.
• Sunday 3 30' running slowly + 40' running a little faster.

• Monday 4 20' running slowly + 26' running a little faster.
• Tuesday 5 20' running slowly + 6 times (1' fast + 1' slowly).
• Wednesday 6 Rest or 15' running slowly
• Thursday 7 20' running slowly + 4 times (3' fast + 3' slowly).
• Friday 8 20' running slowly + 15' running a little faster.
• Saturday 9 Rest.
• Sunday 10 70' running slowly.

• Monday 11 50' running slowly.
• Tuesday 12 25' running slowly + 10' fast, 5' of recuperation + 10' fast.
• Wednesday 13 Rest.
• Thursday 14 20' running slowly + 25' running a little faster.
• Friday 15 55' running slowly.
• Saturday 16 Rest.
• Sunday 17 80' running slowly.

• Monday 18 25' running slowly.
• Tuesday 19 25' running slowly + 4 times (5' fast + 3' walking).
• Wednesday 20 Rest.
• Thursday 21 25' running slowly + 6 times (2' fast + 2' walking).
• Friday 22 50' running slowly.
• Saturday 23 Rest.
• Sunday 24 70' running slowly.

• Monday 25 20' running slowly
• Tuesday 26 20'; running slowly + 5 times (5' fast + 5' slowly)
• Wednesday 27 Rest.
• Thursday 28 30' running slowly + 10 times (1' fast + 1' slowly).
• Friday 29 Rest

• Before every training session it is important to start with a few gentle warm-up and stretching movements.
• After every training session you must stretch each exercised muscle group for a period of 20 to 30 seconds.
• For each session there are three different intensities (speeds): - "Slow" is the speed that can be maintained for a sustained period of time, without too much effort, or suffering. Theoretically speaking, this is a similar speed to that which you will maintain during the marathon. - "A little faster": is the speed that you can keep up during a semi-marathon, running at the top of your speed. - "Fast" is the speed that you could keep up for 20 to 30 minutes maximum.
• Remember to drink large quantities of liquids after each training session (mainly water and isotonic liquids).
• On the day of the marathon, breakfast should be taken at least two hours before the start of the race. It is preferable to have food that you are used to eating.
• You must drink water at every refreshment post. Take a bottle and drink in small sips, either walking or running slowly. Do not stop entirely, for you will find it very difficult to start running again.
• If the weather is hot, pick up a sponge in the designated posts and wet your neck and face. It is also useful to refresh your armpits to lower your central body temperature.
• Do not wear new shoes. If you do so, remember to wear them in for a few days before the race to avoid any injury or blisters.
• Wear competition clothes: a thin shirt and trousers (if possible, specific to running) to avoid chafing. It is advisable, again to avoid chafing, to rub Vaseline on your armpits and thighs.

Fernando Francisco
Personal Trainer