<\/p>\n
Here is the first week of the plan designed by Javier del R\u00edo<\/strong>, founder of Brave Bulls<\/strong>, a community of outdoor training to get you into peak form for classic running or the increasingly popular obstacle races (OCR). In this case, they propose an 8-week plan (conceived for beginners or people who like to take things slowly and simply want to finish the race) with which to reach the peak for the 15 Km MetLife Madrid Activa<\/strong>, the race to be held in the capital on Sunday, February 28, 2027. We are publishing it now, with time to spare, so you can become familiar with it and start it whenever you feel like (ideally, at the latest by the second week of January).<\/p>\n \nType:<\/b> Recovery \nType:<\/b> Easy quality \nType:<\/b> Rest \nType:<\/b> Strength Duration:<\/b> 30\u201335\u2019<\/p>\n Notes:<\/b> KEY SESSION, perfect technique<\/p>\n Type:<\/b> Recovery Type:<\/b> Long run Type:<\/b> Optional extra strength Duration:<\/b> 20\u201325\u2019 Weekly volume approximately: <\/b>15\u201320 km<\/p>\n Recovery:<\/b> Mobility, gentle stretches, releaseMonday<\/b><\/h2>\n
Goal:<\/b> Gentle mobility
Content:<\/b> 20\u201325\u2019 general mobility + breathing
Paces \/ Zones:<\/b> Z1
Duration:<\/b> 20\u201325\u2019
Notes:<\/b> Optional, without fatigue<\/p>\nTuesday<\/b><\/h2>\n
Session \/ Goal:<\/b> Jog + activations
Content:<\/b> 20\u2019 Z1 + 4\u00d730\u2019\u2019 Z3 (6:15\u20136:40\/km) with 1\u2019 walk + 5\u2019 Z1
Paces \/ Zones:<\/b> Z1\u2013Z3
Duration:<\/b> 30\u201335\u2019
Notes:<\/b> Gentle, activate technique without speeding up too much<\/p>\nWednesday<\/b><\/h2>\n
Session \/ Goal:<\/b> Total rest or easy walk
Content:<\/b> 15\u201320\u2019 walk if desired
Paces \/ Zones:<\/b> Z1
Duration:<\/b> 0\u201320\u2019
Notes:<\/b> Nothing that adds load<\/p>\nThursday<\/b><\/h2>\n
Session \/ Goal:<\/b> Basic strength + core
Content:<\/b><\/p>\nFriday<\/b><\/h2>\n
Session \/ Goal:<\/b> Mobility + stretches
Content:<\/b> 20\u2019 gentle mobility + 5\u2019 foam roller<\/em>
Paces \/ Zones:<\/b> Z1
Duration:<\/b> 20\u201325\u2019
Notes:<\/b> Let the body loosen up<\/p>\nSaturday<\/b><\/h2>\n
Session \/ Goal:<\/b> Easy run in Zone 2
Content:<\/b> 50\u201355\u2019 at 6:45\u20137:30\/km
(Or for very beginners: 3\u2019 run \/ 2\u2019 walk)<\/i>
Paces \/ Zones:<\/b> Z1\u2013Z2
Duration:<\/b> 50\u201355\u2019
Notes:<\/b> Very relaxed, easy terrain<\/p>\nSunday<\/b><\/h2>\n
Session \/ Goal:<\/b> Light strength + mobility
Content:<\/b><\/p>\n
Notes:<\/b> Optional \u2192 strength without impact, no soreness<\/p>\nLegend<\/b><\/h2>\n
Types of sessions<\/b><\/h3>\n
Easy quality:<\/b> Small technique cues or very controlled pace changes
Rest:<\/b> Complete recovery or optional walk
Strength:<\/b> Basic work for glutes, legs and core
Long run:<\/b> Gentle, steady run or with programmed walking<\/p>\nZones<\/b><\/h3>\n<\/div>\n