A 28 WEEKS
BOGOTA 2010
From now until August 1 will make weekly deliveries preparation tips for what will be the most important athletic event in our country,
PLANNING
The 28 weeks (approx. 7 months) that remain are sufficient to prepare a competitive level even for a Half Marathon people who have never raced, it is very important before any athletic activity performed a general health check to ensure we are ready to run. Find the right place for our training and appropriate clothing. This program should be viewed as a general guide and not a specific program or staff.
Let's divide our work into 4 stages, for those who never have run, the first stage will be the most important because it is the basis for everything that follows:
Stage 1. Basic Training:
- At this stage, slowly building an aerobic base for future stages of resistance athletics is a sport of patience, the best results are seen after many weeks of constant work.
- daily and long races should be relaxed and slow. It should run at a comfortable pace and if there are questions we must go slowly.
- This stage will take us about
Step 2. Training Hills:
- This training is beginning to develop leg strength for the phase speed.
- The only difference between basic training on hills is the exercise once a week.
- This stage will take about of
Stage 3. Training Speed:
- This work is also key to finishing the race, make good progress.
- This stage will take about 10 weeks (up to 2 weeks before the half marathon)
Stage 4. Recovery work.
- Approximately the last 2 weeks before
To begin with our Stage 1 send 2 types of training, for those who never have run and to whom made a career, this is the beginning of our base. Much spirit, good energy and most important, both as the goal is to enjoy all the training! Cross the goal of
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