Prepare your San Silvestre with Chema Martinez

The first of our plans is intended to all those girls that them to chopped the bug in the running thanks to the women's race.

As you can see in the plan, the recommendation is running three days a week. No more, it is very important to assimilate well workouts, especially that of quality on Friday in which we suggest you do changes of pace to improve aerobic power.

A common defect of the girls is always run the same distance and pace with which only improve your aerobic capacity. That you may understand it, training so you can endure long but you can not go fast. Never run two days in a row. It is the key measure to prevent injury during this period in which neither your muscles or your joints are still totally unprepared for the intense running.

The shooting on Tuesday it is important to be soft, that at all times you can go talking without that voice is choppy. That is the best symptom that your heart rate is below 75% of your maximum. For changes of pace, as time will go alternating fast (you set the pace per kilometer, if you want to reference by heart rate monitor must go to 80-85% of your maximum in the lengths of more than 1,' and 85-90% in the short) and soft.

Training plan

20' soft + 20' changes of rhythm (alternating 2' to 5'/ km and 1' soft) + 10' soft

1 hour progressive. Starts very slowly (6 ' 30') and ends at 5'/ km.

25' soft + 20' changes of rhythm (alternating 1' to 4'30 and 1' soft) + 10' soft

1 hour 10' progressive. Starts very slowly (6 ' 30') and ends at 5'/ km.

25' soft + 20' changes of pace (3' to 5'/ Km and 1' soft) + 15' soft

1 hour 20' progressive. Starts very slowly (6 ' 30') and ends at 5'/ km.