For experienced runners, every race is an opportunity to break personal records and push your performance to exceptional levels. This training plan is designed to challenge you with the intensity and focus you need to reach your most ambitious goals.

Our program for expert runners combines high-intensity workouts with strategic recovery sessions and advanced techniques. Each week is carefully structured to push you to the max, improving your speed, endurance and anaerobic capacity. From explosive intervals to long runs at race pace, each session is designed to maximize your performance and prepare you to meet any challenge on the track.

You'll face demanding workouts that will test your physical and mental endurance, perfecting every aspect of your running technique and strategy. By the end of this program, you will not only be prepared for the toughest races, but you will also feel stronger and more confident in every step you take.

This plan is completely flexible and adapts to your level of experience, whether you are preparing for an event in 4 weeks or 8 weeks. It offers detailed guidance to optimize each workout and ensure you reach your best on race day.

For best results, we recommend you dedicate at least 4 weeks to this training. This will ensure that each session will bring you closer to your goals, increasing your capacity, speed and endurance while you enjoy the process of self-improvement.

Congratulations on your discipline, perseverance and your desire to excel!

advanced training plan

This progressive training program is designed to help you improve your endurance gradually and safely. Ideal for those who are just starting out in running or want to strengthen their endurance. Follow this weekly plan to increase your aerobic capacity while staying motivated and without overtaxing your body. Download the full 12-week plan and start your transformation.

plan description

1st Training Week

Monday: 6 km + 30 minutes of physical conditioning and running technique.Training: 4 km at 4:40 min/km + 2 km at 4:30 min/km.
Tuesday: 6 km warm up at 4:40 min/km + 2 blocks of 6 repetitions of 200 m at 36-38 seconds pace with 60 seconds recovery between sets and 5 minutes between blocks.
Wednesday: 10 km + 30 minutes of physical conditioning. 6 kmat 4:30 min/km + 4 km at 4:20 min/km.
Thursday: 6 km + 2 sets of 3,000 m at 11:50 with 3 minutes recovery with light jogging between sets.6 km at 4:40 min/km (not to exceed 170 heart rate in the sets; recovery at less than 120 heart rate).
Friday: Rest.
Saturday: 10 km. 4 kmat 4:40 min/km + 6 km at 4:10 min/km.
Sunday: 12 km.Training: 6 km at 4:40 min/km + 6 km at 4:30 min/km.

2st training week

Monday: 6 km + 30 minutes of running technique. Training: 4 km at 4:40 min/km + 2 km at 4:30 min/km.
Tuesday: 6 km warm-up at 4:40 min/km + 10 pace changes of 30 seconds with 3-minute recovery between changes. Training: 30 seconds at a pace of 3:20 min/km, recovery at 4:40 min/km (maintain heart rate between 145 and 170).
Wednesday: 12 km + 30 minutes of physical conditioning. Training: 8 km at 4:30 min/km + 4 km at 4:15 min/km.
Thursday: 6 km + 2 sets of 2,000 m at 7:40 with 4-minute recovery with easy jogging between sets. Training: 6 km at 4:40 min/km (do not exceed 170 heartbeats in the series; recovery at less than 120 heartbeats).
Friday: Rest.
Saturday: 10 km. Training: 2 km at 4:40 min/km + 2 km at 4:30 min/km + 2 km at 4:15 min/km + 3 km at 4:05 min/km + 1 km at 4:30 min/km km.
Sunday: 14 km in the mountains + 10 progressive 100 m at 70% with walking recovery. Training: 8 km at 5:00 min/km + 6 km at 4:50 min/km.

3st training week

Monday: 6 km + 30 minutes of physical conditioning and running technique.
Tuesday: 6 km warm-up at 4:40 min/km + 5 sets of 1,000 m at 3:45 with 4-minute recovery between sets. Training: Do not exceed 175 pulses in the series; recovery less than 120 pulses.
Wednesday: 10 km + 20 minutes of physical conditioning. Training: 6 km at 4:40 min/km + 2 km at 4:25 min/km + 2 km at 4:15 min/km.
Thursday: 8 km at 4:40 min/km + 6 progressive 100 m at 70% with walking recovery.
Friday: Rest.
Saturday: 5 km at 4:40 min/km + 6 progressive 100 m at 70% with walking recovery.
Sunday: Competition. Distance: Choose between 5 and 10 km. Recommended running pace between 3:50 and 3:55 min/km.

training

health and nutrition

REST

Good rest is vital for the body to recover and gain strength after workouts. Be sure to get plenty of sleep and schedule recovery days, which is critical to your performance.

A well-designed training plan, including a mix of long runs, speed sessions and recovery days, is crucial to improve your performance and reduce the risk of injury.

Maintaining optimal physical and mental balance is key to peak performance. This ranges from a balanced diet and regular medical checkups, to preventing possible injuries.

Download the complete plan or request information for a program specific and personal to you!

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We will use apps to monitor and track training sessions.

Empezamos con JM porque queríamos correr una media maraton. ¡No pudimos elegir mejor! Los entrenamientos son interesantes y variados y el seguimiento que nos hace muy bueno. Además nos motiva con su ánimo y alegría

P Olmeda

★★★★★