Running a race is much more than a physical challenge: it's an experience full of excitement and personal achievement. And the training to get there can be just as exciting!

With this plan, you'll test your speed and endurance through sessions designed to make you faster and stronger. Every step you take, from high-intensity sprints to lighter runs, will bring you closer to your goal of crossing the finish line with confidence. You'll face varied sessions, from explosive intervals to relaxed jogs that let you feel every stride. By race day, you'll be ready not only to compete, but to enjoy every moment and excel.

This training program is totally flexible, tailored to your level of experience. Whether you have 4 or 8 weeks until race day, this plan will guide you through each phase. It allows you to progress at your own pace, giving you the opportunity to reach your best no matter when you start.

For best results, we recommend you dedicate at least 4 weeks of training. This way, each session will help you gain endurance, improve your speed and enjoy the process, ensuring you arrive at the starting line stronger and more prepared.

Congratulations on taking the first step!

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: Rest.
Tuesday: 10 minutes walking + 15 minutes light running + 10 minutes walking + 15 minutes light running.
Wednesday: Rest.
Thursday: 10 minutes walking + 15 minutes light running + 10 minutes walking + 15 minutes light running.
Friday: Rest.
Saturday: 10 minutes walking + 15 minutes soft running + 10 minutes walking + 15 minutes soft running.
Sunday: 10 minutes walking + 15 minutes soft running + 10 minutes walking + 15 minutes soft running.

2nd Training Week:

Monday: Rest.
Tuesday: 10 minutes walking + 15 minutes light running + 5 minutes walking + 15 minutes light running.
Wednesday: Rest.
Thursday: 15 minutes light running + 5 minutes walking + 15 minutes light running.
Friday: Rest.
Saturday: 15 minutes soft running + 5 minutes walking + 15 minutes soft running.
Sunday: 15 minutes light running + 5 minutes walking + 15 minutes light running.

3rd Training Week:

Monday: Rest.
Tuesday: 15 minutes light running + 5 minutes walking + 18 minutes light running.
Wednesday: Rest.
Thursday: 15 minutes light running + 5 minutes walking + 15 minutes light running.
Friday: Rest.
Saturday: 15 minutes soft running + 5 minutes walking + 18 minutes soft running.
Sunday: 10 minutes walking + 30 minutes soft running.

beginners training plan

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!

PDF →

We will use apps to monitor and track training sessions.

Contacté con Valence Fit para prepararme la Media Maratón de Valencia 21K. Gracias a Jose Miguel fue todo mucho más sencillo. Tras analizar mis hábitos logró planificarme un entrenamiento adaptado y progresivo. Ni te enteras... vas sumando kilómetros al cuerpo si le haces caso. Se nota que tienen mucha experiencia ¡¡Fue todo un éxito y lo recordaré para toda la vida!!
A raíz de esta etapa de running con Valence Fit, sigo contando con ellos para realizar mi entrenamiento personal. Te ponen muchas facilidades con el horario y la atención personalizada es inmejorable. Merece mucho la pena que alguien te marque los ejercicios. Además tienen muy en cuenta el seguimiento y avance según tus propósitos al inicio.
¡Valence Fit es un servicio super recomendable!

Carlos

★★★★★