Explanation of abbreviations in the training plans:

Race specifications:

• 60’. Refers to a steady run, in slight progression, of 60 minutes
• 90’ prog.: Refers to a long progressive run of 90 minutes. You must start very easy and finish at a strong pace.
• Abd.: Refers to abdominal exercises. These must always be done before and after going out for a run.
• Est.: Refers to stretching exercises that must be done after each training session, not before. They should be done at an easy intensity, for about 12 to 15 seconds.
• Rectas: These are fast strides, lifting the hips and lengthening the stride, performed after ankle exercises and/or weight training. They are done on straights of about 40 ms. You don’t need to go all out.
• Tobillos: These are ankle strengthening exercises.
• Pesas: Strength exercises performed with weights. They can also be replaced by resistance bands.
• Rec.: Refers to the recovery (in seconds and/or minutes) that must be taken between repetitions, sets, and circuits. It can range between 45’’ and 2’.