News : Carles Castillejo's training plan and tips for running again


News :

Carles Castillejo's training plan and tips for running again


Castillejo, training in a stock image

We can't wait for the official date to go outside and run again, to feel that indescribable feeling again and that now we will value more than ever. A couple of days ago, President Pedro Sánchez said in a public appearance that from May 2 onwards (and after the approval of Congress) he will probably be allowed to do outdoor activities during a defined time slot and within a restricted radius around our homes. .

After chatting with the orthopedic specialist in sports activity Juanjo López Martínez about the risks that we should take into account when we return to running, this time we reviewed the plan of one of our best long-distance runners in recent times, Carles Castillejo, to return from the correct way to put on our shoes and gradually recover the tone and rhythm we had before the confinement caused by the coronavirus crisis.

Considerations to keep in mind

Castillejo divides his plan into four weeks and details how progressively we must introduce more intensity and exercises different as our body gets used to running and all that it entails. Obviously there are constraints because it will depend a lot on what each one @ has been able to do these weeks at home.

"The rhythms have to be totally affordable, more than running it should be gging jogging ’, at low intensities, especially the first week. What we have to avoid is speeding up the return process so that we are not injured. A priori what can suffer most are achilles tendons, twins, generate periostitis, fasciitis, from the knee down. We must keep in mind that physios still can't work and it would be counterproductive to go back to practice with too much motivation and that it had repercussions in some type of injury ”, Carles warns us.

"We must bear in mind that there is no competition on the horizon so starting to train like a beast makes no sense. It is necessary to influence a lot in the proprioception, isometric work, etc. ”, clarifies the athlete and national athletic trainer, champion of Spain of 5,000, 10,000, half marathon and marathon.

Castillejo's plan:

Intended for runners who usually train 4-5 days a week.

Week 1:

  • Day 1: 4 × 5 ′ running with 2 ′ breaks walking fast + strength work (twins)
  • Day 2: Rest
  • Day 3: Twins exercises + 4 × 6 ′ running with 2 ′ breaks walking fast
  • Day 4: 2 × 10 ′ running with 2 ′ breaks walking fast + strength work (CORE)
  • Day 5: Rest
  • Day 6: Twins exercises + 2 × 10 ′ running with 2 ′ pause walking fast
  • Day 7: 3 × 8 ′ running with 1:30 ′ breaks walking fast

Week 2:

  • Day 1: Rest
  • Day 2: Twins work + 3 × 8 ′ running with 1:30 ′ breaks walking fast + endurance strength work
  • Day 3: 2 × 13 ′ running with 1:30 ′ pause walking fast
  • Day 4: Rest
  • Day 5: 2 × 15 ′ running with 1:30 ′ pause walking fast + CORE
  • Day 6: Twin exercises + 25 ′ followed by running + resistance strength work
  • Day 7: 20 ′ shooting + 10 × 100 with breaks of 1 ’+ intensity 10k

Week 3:

  • Day 1: Rest
  • Day 2: Twins work + 2 × 15 ′ running (1st block warm-up mode and second joyous progressive) with 1:30 ′ break fast walking
  • Day 3: 25 ′ followed by running
  • Day 4: CORE + 20 ′ shooting + twins exercises + 5 × 100 with 20 ″ breaks + 5 × 200 with 1 ’breaks + 10k intensity
  • Day 5: Rest
  • Day 6: 30 ′ followed by running + resistance strength work
  • Day 7: 35 ′ running with accelerations of 30 ″

Week 4:

  • Day 1: 30 ′ running + twins exercises
  • Day 2: Rest
  • Day 3: 20 ′ shooting + twins exercises + 5 × 100 with 30 ″ breaks + 5 × 200 with 40 ″ breaks + 10k intensity
  • Day 4: 35 ′ running + CORE
  • Day 5: 40 ′ running with the last 5 ′ progressives
  • Day 6: Rest
  • Day 7: 20 ′ warm-up + twins exercise + 25 ′ from farleck (changes of 3 ′, -2 ′, -1 ′ recovering 90 ″) intensity of change rc10k + 10 ″. Pause intensity rc10k + 30 ″.

* Considerations: The pace of filming is smooth (you can speak at all times); the rhythms of 10k (rc-rhythm competition-10k) are indicative of the brand that you think you can do at that time; strength work is super important.


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