Preparando El Maratón CDMX 2025: Plan De Entrenamiento Para Principiantes

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Post on Jan 30, 2025

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Preparando el Maratón CDMX 2025: Plan de Entrenamiento para Principiantes

The iconic streets of Mexico City will once again host the Maratón CDMX, and 2025 is shaping up to be a landmark year. For aspiring runners dreaming of conquering the 42.195 kilometers, now is the time to start planning. This comprehensive guide provides a beginner-friendly training plan for the Maratón CDMX 2025, ensuring you cross that finish line with pride.

Are you ready to take on the challenge? This plan focuses on building a strong foundation and gradually increasing your mileage, minimizing injury risk and maximizing your chances of success. Remember to consult your doctor before starting any new exercise program.

Understanding Your Starting Point: Assessing Fitness Levels

Before diving into the training plan, honestly assess your current fitness level. Have you run regularly before? What’s your current weekly mileage? Are you comfortable running for 30 minutes without stopping? Knowing where you stand is crucial for tailoring this plan to your needs.

• Beginner (Little to No Running Experience): Focus on building a consistent base of running and walking. This plan will help you gradually increase your endurance.
• Intermediate (Regular Runner, Some Race Experience): You'll likely progress through this plan quicker, focusing on increasing distance and intensity.
• Advanced (Experienced Marathon Runners): While this plan can offer a structured approach, you may want to consult a professional running coach for a more personalized plan.

The Maratón CDMX 2025 Training Plan: A 16-Week Guide for Beginners

This 16-week plan is designed to progressively build your endurance and prepare you for the demands of the marathon. Remember to listen to your body and rest when needed. Overtraining is a common pitfall, so prioritize recovery.

Week 1-4: Building the Base

• Focus: Establish a consistent running routine.
• Schedule: 3 runs per week, alternating between easy runs and walking intervals. Gradually increase your running time each week. Aim for a total of 10-15km per week.
• Example: Monday: Rest, Wednesday: 3km run, Friday: 2km run/1km walk.

Week 5-8: Increasing Mileage

• Focus: Gradually increase your weekly mileage.
• Schedule: Increase the distance of your runs and incorporate a longer run on the weekend (your "long run"). Aim for a total of 20-25km per week.
• Example: Monday: Rest, Wednesday: 4km run, Friday: 3km run/1km walk, Sunday: 6km long run.

Week 9-12: Tempo Runs and Strength Training

• Focus: Introduce tempo runs (sustained effort at a comfortably hard pace) and incorporate strength training exercises to improve your strength and endurance.
• Schedule: Include one tempo run per week and 2 strength training sessions. Continue increasing your long run distance. Aim for 30-35km per week.
• Example: Monday: Strength Training, Wednesday: Tempo run (4km), Friday: 4km run, Sunday: 8km long run.

Week 13-16: Tapering and Race Preparation

• Focus: Reduce your mileage to allow your body to recover before race day. Focus on easy runs and rest.
• Schedule: Gradually decrease your weekly mileage, ensuring you still maintain a level of fitness. Include practice runs at a slower pace. Aim for a total of 15-20km per week.
• Example: Monday: Rest, Wednesday: 3km easy run, Friday: 2km easy run, Sunday: 5km long run (week 13), 3km (week 14), 2km (week 15), rest (week 16).

Essential Tips for Marathon Training in Mexico City's Altitude

Mexico City's altitude presents a unique challenge. Here's how to adapt:

• Hydration is Key: Drink plenty of water, especially during training.
• Altitude Acclimatization: If you're not used to high altitudes, consider visiting Mexico City for a few days before training to acclimatize.
• Listen to Your Body: Don't push yourself too hard, especially in the initial stages of training.

Fueling Your Body for Success: Nutrition and Recovery

Proper nutrition is crucial for marathon training. Focus on a balanced diet rich in carbohydrates, proteins, and healthy fats. Don't forget to prioritize rest and recovery to prevent injuries and burnout.

Ready to register for the Maratón CDMX 2025? Visit the official website for registration details and further information. Your journey to conquering the marathon starts now!