Step by step, I will be sharing every of the 16 weeks of training before the Valencia Marathon, which will take place on 3rd of December 2023. Now, I wanted to find a way to prepare it properly and the way came through: a personalized program to follow each week, sent by the organizers. Well, I won’t share, for now, what is my objective for which this plan is made, but I will compare the actual schedule with what I have achieved. A tick means the training was held in the day and in the requirements mentioned, while the ♦ sign separates the demand and the actual training.

Week 16 for Valencia Marathon: 27th of November – 3rd of December

• Monday: rest
• Tuesday: 40′ @4:45 / km + flexibility ♦ 40′ @ 4:43 – 9 km
• Wednesday: 20′ easy + 4 x 1 km  @4:00 / rec. 1,5′ (resting) + 10′ easy + flexibility ♦ 4 km / 4 km @3:59- / 4 km
• Thursday: 30′  @4:45 / km + 6 x 80 m sprints + flexibility ♦ This is it! 🙌 40′ steady run – 8.1 km
• Friday: rest √
• Saturday: 20′ easy + 5 – 6 progressives of 60 m loosening legs + flexibility ♦ rest
• Sunday: VALENCIA MARATHON! – 3:13:37

Week 15 for Valencia Marathon: 20th – 26th of November

• Monday: rest ♦ FBR 7.5 km
• Tuesday: 20′ @4:45 running + strength-building circuit + flexibility ♦ rest
• Wednesday: 20′ easy + 6 x 1 km @4:00 / rec. 1,5′ (resting) + 10′ easy + flexibility ♦ 5 x 1 km @3:59- + 300 / 1000 fail + 5.23 km
• Thursday: 60′ @4:40 – 4:35 + core + flexibility ♦ Early Start AR – 50′ @4:25 #roadtoparis #challenge 53 ✅️- 11.5 km + 7.3 km
• Friday: rest ♦ 4 x 2000 m @4:25 – 4:15 + 4 km
• Saturday: 15′ easy + marathon pace 4 x (2 km @4:15 / km + 500 m @4:40 per km) + flexibility ♦ #roadtoparis #challenge 54 ✅️ – 7.2 km
• Sunday: 1h 20′ @4:40 – 4:35 / km + flexibility ♦ Shorter, but faster -> 12.4k @4:32

Week 14 for Valencia Marathon: 13th – 19th of November

• Monday: rest ♦ FBR easy easy run
• Tuesday: 20′ @4:45 running + strength-building circuit + flexibility ♦ Steady 7 km @4:37 
• Wednesday: 20′ easy + 10 x 1 km @4:00 – 3:55 rec. 1,5′ (resting) + 10′ easy + flexibility ♦ 8 x 1000 m @3:59- + 4 km
• Thursday: 80′ @4:40 – 4:35 + core + flexibility ♦ FBR 5 km
• Friday: rest ♦ 12k @4:20~ + 3 km
• Saturday: 15′ easy + marathon pace 2 x 8 km @4:15 / km / rec. 3′ jog + flexibility ♦ rest
• Sunday: 1h 50′ @4:40 – 4:35 / km + flexibility ♦ 2 hours @4:46 / km

Week 13 for Valencia Marathon: 6th – 12th of November

• Monday: rest ♦ 120′ @4:40 / km
• Tuesday: 20′ @4:45 running + strength-building circuit + flexibility ♦ rest
• Wednesday: 20′ easy + 3 x (2 km @4:00 / km / 2,5′ resting + 1 km @3:55 / 1,5′ resting) + 5′ easy + flexibility ♦ 2 km WU + 3 x 2 km @3:59- + 1 km CD
• Thursday: 80′ @4:40 – 4:35 + core + flexibility ♦ rest
• Friday: rest ♦ 2 km WU + 5 & 4 km @4:20 w 1 km easy + 2 km CD
• Saturday: 15′ easy + marathon pace 3 x 5 km (4:15 – 4:10 / km / rec. 2,5′ jog) + flexibility ♦ rest
• Sunday: 2h 25′ @4:40 – 4:35 / km + flexibility ♦ 2 h 20′ @4:40 / km √

Week 12 for Valencia Marathon: 30th of October – 5th of November

• Monday: rest ♦ 105′ @4:34 instead of 120′ @4:40 – 4:35 #roadtoparis #challenge no. 49 & no. 50 ✅️
• Tuesday: 20′ @4:45 running + strength building circuit + flexibility ♦ 50′ @4:45 / km
• Wednesday: 20′ @4:45 + 8 x 1000 @4:00 -3:55 + 10′ @4:45 + flexibility ♦ FBR check
• Thursday: 80′ @4:40 – 4:35 + core + flexibility ♦ Early AR Bucharest – 15k @4:33 / km
• Friday: rest √
• Saturday: 15′ @4:45 + 2 x 6 km @4:15 – 4:10 / km + flex ♦ 2 km WU + 5 x 1 km @3:59 + 6 x 500 m @3:45
• Sunday: 135′ @4:40-4:35 + flexibility

Week 11 for Valencia Marathon: 23rd – 29th of October

•  Monday: rest ♦ 45′ under 4:30
• Tuesday: POST-HALF MARATHON RECOVERY DAY 30′ @4:45 / km + flexibility ♦ 60′ under 4:50 
• Wednesday: POST-HALF MARATHON RECOVERY DAY 45′ @4:45 / km + flexibility ♦ 70′ @4:45 / km
• Thursday: 70′ @4:40 – 4:35 / km + core + flexibility ♦ AR Bucharest – 10k @4:22 / km
• Friday: rest √
• Saturday: 20′ WU + marathon pace 2 x (4 km @4:15 – 4:10 + 1 km @4:45) + flexibility ♦ Spartan Race Trail Sovata
• Sunday: 120′ @4:40 – 4:35 / km + flexibility ♦ rest

Week 10 for Valencia Marathon: 16th – 22nd of October

• Monday: rest √
• Tuesday: 20′ @4:45 / km + strength-building circuit + flexibility ♦ FBR + FBR 2 km – 3 x 1000 m @3:59 / km – 2 km 🤯
• Wednesday: 20′ WU + 5 x (1000 @4:00 rec. 1:30 (resting)) + 10′ CD + flexibility ♦ Evening Run 70′ @4:52
• Thursday: 45′ @Y4:40 – 4:35 per km + core + flexibility ♦ Evening Run – 10k easy with stairs & hills
• Friday: rest √
• Saturday: Pre-race session 20′ easy + 5 – 6 progressives of 60 m loosening legs + flexibility ♦ Azuga Trail Race 2023
• Sunday: VALENCIA HALF MARATHON ♦ rest

Week 9 for Valencia Marathon: 9th – 15th of October

• Monday: rest ♦ 110′ @4:40 – 4:35 
• Tuesday: 20′ @4:45 / km + strength-building circuit + flexibility ♦ 2.5 km intense WU + 12 x 200 m / 200 m + 2.5 km CD 
• Wednesday: 20′ WU + 4 x (2000 in 8′ rec. / 2′) + 10′ CD + flex ♦ 2 km WU + 4 x 2 km @4:15 – 4:10 + 2 km CD
• Thursday: 80′ @4:40 – 4:35 / km + core + flexibility ♦ Early AR – good 10k tempo, powered by Adizero Boston 12 @4:08
• Friday: rest √
• Saturday: 20′ WU + marathon pace: 4 km @4:15 / km + rec. 3′ (jog) + 2km (@4:10 / km) rec. 3′ (jog) + 4 km @4:15 / km + flexibility ♦ rest
• Sunday: 100′ steady extensive @4:40 – 4:35 / km + flexibility ♦ Bucharest Marathon 2023 – 10K PB 😁

Week 8 for Valencia Marathon: 2nd – 8th of October

• Monday: rest ♦ 3 km WU + fartlek 2 x 3 km @ 4:25 / 1 km + 1 km CD 
• Tuesday: 20′ easy continuous running @4:45 / km + strength-building circuit + flexibility ♦ AR Bucharest – 14km @4:30
• Wednesday: 20′ WU + 6 x alternating (1 km @4:25 -4:20 + 1 km @pace 4:40) + 5′ CD + flexibility ♦ 90′ 😒 @4:56
• Thursday: 80′ steady extensive pace @4:40 – 4:35 / km + core + flexibility ♦ adidas Runners short progressive @4:18
• Friday: rest √
• Saturday: 15′ WU + marathon pace 4 x (2 km ( @4:15 – 4:10 / km) + 1 km @4:40) + flexibility ♦ Run for Life 2023 – 5k – II
• Sunday: 110′ steady extensive  @4:40 – 4:35 / km + flexibility ♦ rest

Week 7 for Valencia Marathon: 25th of September – 1st of October

• Monday: rest √
• Tuesday: 75′  @4:40 – 4:35 / km ♦ 65′ @4:40 – 4:35 -> testing adizero Boston 12 with adidas Runners Bucharest 💪
• Wednesday: 20′ WU + Series 8 x 1000 @4:00 – 3:55 + 10′ CD + flex ♦ 4 km WU + 5 x 1000 @3:55 + 10′ CD
• Thursday: 75′ @4:40 – 4:35 / km + core + flexibility ♦ AR Bucharest early start – 72′ @4:25, adizero Boston 12 second try
• Friday: rest √
• Saturday: 15′ WU + marathon pace 3 x (3 km ( @4:15 – 4:10 / km) + 1 km @4:40) + flex ♦ Maraton Piatra Craiului 23 🥲
• Sunday: 105′ steady extensive  @4:40 – 4:35 / km + flexibility ♦ rest

Week 6 for Valencia Marathon: 18th – 24th of September

• Monday: rest ♦ 4 km WU + 2 x (1000 – 800 – 600 – 400 – 200 m) under 4:00 + 1.4 km CD | Run | Strava
• Tuesday: 20′ run @4:45 – 4:40 / km + strength building circuit + 8 x 80 meters strides + stretching ♦ rest
• Wednesday: 20′ easy + 3 x 1 km  @4:00 + 4 x 500 @3:50 + 10′ easy + flexibility ♦
  • 4 km WU + 3 × 1000 @3:55 – 3:50 + 2 x 500 @3:50 – 3:45 + 2 km WU | Run | Strava +
  • FBR 17 #roadtoparis2024, challenge 44 ✅️ | Run | Strava
• Thursday: 60′ run @4:45 – 4:40 / km + core + flexibility ♦ 60′ Run @4:57 | Run | Strava
• Friday: rest ♦ Easy Run Kit Pick Up + Easy Run to Metro + Tudor Arghezi Park
• Saturday: pre-race session 20′ easy + 5 – 6 progressives of 60 m loosening legs + flexibility ♦ rest
• Sunday: 10k race below marathon pace –> Crosul Arenelor 2023 + FBR 18  √

Week 5 for Valencia Marathon: 11th – 17th of September

• Monday: rest ♦ 3 km WU + 5 km @ 4:30 – 4:25 + 6 x 500 meters @ 3:50
• Tuesday: 20′ run @4:45 – 4:40 / km + strength building circuit + 8 x 80 meters strides + stretching ♦ 4 km WU @4:45 + 10 x 500 meters @3:50 – 3:45
• Wednesday: 20′ easy + Series 6 x 1 km @3:55 – 4:00 / km + 10′ easy + flexibility ♦ rest
• Thursday: 75′ run @4:45 – 4:40 / km + core + flexibility ♦ 10.28 km @4:32 —> AR Bucharest
• Friday: rest ♦ 80′ @4:45 – 4:40 + flexibility
• Saturday: 15′ easy + 4 x (2 km @4:25 – 4:20 / km + 1 km @4:45) + 5′ easy + flexibility ♦ rest
• Sunday: 90′ @4:45 – 4:40 / km #roadtoparis2024, challenge 43 ✅️ + flexibility 

Week 4 for Valencia Marathon: 4th – 10th of September

• Monday: rest ♦ 75′ @4:40 / km #roadtoparis #challenge41 ✅️+ flexibility
• Tuesday: 20′ run @4:45 – 4:40 / km + strength building circuit + 8 x 80 meters strides + stretching ♦ 2.5 km WU + 15 x (200m @3:40 – 3:30 / 200 m) + 2.5 km CD – AR Bucharest
• Wednesday: 20′ easy + 2 x 7 x (500 m @3:50 / km) + 10′ easy + flexibility ♦ Long FBR 16 #roadtoparis #challenge42 ✅️
• Thursday: 75′ run @4:45 – 4:40 / km + core + flexibility ♦ rest
• Friday: rest √
• Saturday: 15′ easy + 2 x (4 km @4:25 – 4:20 / km) + 1 km @4:45 / km) + 5′ easy + flexibility ♦ Stadium fucking closed 😔 
• Sunday: 80′ run @4:45 – 4:40 / km + core + flexibility ♦ rest

Week 3 for Valencia Marathon: 28th of August – 3rd of September

• Monday: rest √
• Tuesday: 70′ @4:45 / km | + flexibility √
• Wednesday: 20′ easy + 2 x 7 x (400 m @3:45 / km) + 10′ easy + flexibility ♦ 20′ WU + 8 x 400m @3:50 + 1 km CD 
• Thursday: 70′ @4:40 / km – AR Bucharest + flexibility √
• Friday: rest √
• Saturday: 15′ easy + 3 x (3 km @4:25 – 4:20 / km) + 1 km @4:45 / km) + 5′ easy + flexibility ♦ rest
• Sunday: 75′ run @4:45 – 4:40 / km + core + flexibility ♦ Evening Run 

Week 2 for Valencia Marathon: 21st – 27th of August 

• Monday: rest ♦ 15′ @4:45 + fartlek 6 x (3′ @4″25 / 1,5′ @4:45) + 10′ @4:50 + stretching
• Tuesday: 20′ @4:45 + 3 strength series + 6 x 80 meter strides + stretching √
• Wednesday: 15′ @4:45 + 10 x (1′ @4:00 – 3:50 / 1′ @5:00 – 4:50) + 10′ @4:45 + flexibility √
• Thursday: 60′ run @4:45 – 4:40 / km + core + flexibility ♦ Morning Run + FBR 14 – very short, but the fastest
• Friday: rest ♦ #roadtoparis2024, challenge 40, 24k in one go ✅️
• Saturday: 15′ @4:45 / km + Fartlek 4 x (5′ @4:25 – 4:20 / km) + 2′ @4:45 / km) + 10′ easy + flexibility ♦ rest
• Sunday: 60′ run @4:45 – 4:40 / km + core + flex ♦ 15′ WU @4:45 + 4 x (5′ @4:20 / 2′ @4:45) + CD 10′ @4:45 + FBR 15

Week 1 for Valencia Marathon: 14th – 20th of August

• Monday: rest ♦ light training of 30′ run with my FBR shoes 
• Tuesday: 20′ @ u4:45 / km + 3 x (20 push ups & 20 gen.) + 7 x 80 meters + stretching + stretching √
• Wednesday: 20′ @ 4:45 + 10 x (45″ / 45″) + 10′ @ 4:45 + stretching √
• Thursday: 50′ @ under 4:40 / km + 3′ plank + stretching √
• Friday: rest √
• Saturday: 15′ run @4:50 – 4:45 / km + fartlek 6 x (3′ @4:25 / km & 1,5′ @4:45 / km) + 10′ run @4:50 – 4:45 / km + stretching ♦ X2 Run 2023 
• Sunday: 60′ run @4:45 – 4:40 / km + core + flexibility ♦ rest