x
Sign up > 21K 42K MANAGE

Archives: Páginas Maratón

Rookies’ Corner

The Rookies‘ Corner by Serrano will be held in La Placeta, within Expo 42K Feria Valencia, the runners’ expo that will take place in  Feria Valencia Exhibition Centre.

The Valencia Marathon Trinidad Alfonso Zurich is one of the favourite races for runners competing over this distance for the first time, so in order to make this experience as memorable as possible, we have a space dedicated to all of them, Rookies’ Corner by Serrano, where debutante runners will be able to attend different talks and receive useful advice to help them reach the finish line.

The talks are given by José Garay and they deal with the key issues facing anyone running a marathon for the first time.

Supplementary exercises

Preparing properly for a marathon is not just about running or pace and series training, it is also about working out in the gym to get in the best possible shape.

In these videos, CA Serrano coach José Garay, who designed our training plans, recommends some exercises so you can round off your preparation.

Strength work

Running is an activity that damages our muscles and generates imbalances in different parts of our body. This is why we need to perform muscle compensation exercises in a toning circuit. Here we show you a series of exercises that are easy to perform, do not require any weight training equipment and that you can do at home or in your nearest park. Working on our strength from the first weeks of marathon preparation will allow us to face the demanding training sessions and the race itself with much greater guarantees of success.

Core exercises

One of the best workouts that runners can do to avoid injuries, increase their workload and that will give them a more efficient running technique, is to perform appropriate and systematic exercises that help to keep the abdomen and all the pelvic muscles in the best muscle tone condition. We are going to show you some basic exercises so that you can do them and gain all the benefits at a structural level.

Working on flexibility

In addition to the supplementary strength work that we have highlighted during the first two weeks of preparation, it is important that we dedicate time to working on other aspects that will have an impact on our preparation in the weeks ahead. This is the case for flexibility, an essential aspect that promotes muscle elongation and helps us to eliminate muscle contraction after exercise and to prevent and avoid muscular and tendon discomfort and strains. It is important to do these exercises before physical activity, but above all it is very important to do them after every training session.

Training Plan Tips

When you decide to train for and run a marathon, you make one of the most challenging, motivating and demanding decisions a runner can make. From Monday 12 August and for the next 16 weeks, you will have at your disposal the training plan that will take you to achieve the challenge of crossing the blue footbridge of the finish line, in the Ciutat de les Arts i les Ciències.

However, there are a number of factors to take into account before starting out on the specific training weeks, this will help you achieve the right level of fitness to begin with. Firstly, to successfully complete the plan you must be available and understand how to best adapt the plan to your personal and professional life. You have to create the best possible conditions around youself, so you can train without pressure and with the support of your family and friends.

Every runner should always keep their health in mind and train responsibly. Therefore, I recommend a thorough sports medical examination and positive report to prove you are fit enough to follow the plan, for the training sessions and for the competition.

Your body and your mind must start the training in the best possible condition and this will depend on your activity over the coming weeks. To achieve this, you should purposefully lose fitness before you start your preparation and you should stop training systematically and increase the amount you rest.

The transition period is a cycle of active recovery between the end of one season and the beginning of preparing for the next season through the basic-general period. The main objective is for your body to recover as much as possible, as well as for your mind to take a break from the various psychological aspects that can affect a runner after a long and intense season.

You should, therefore, plan approximately two to three weeks of transition and active rest that will include the following objectives and activities:

  • During this period it is very important to disconnect both from the competitive side and also from the regularity of training. It is essential to understand that your body and mind are resting and to avoid strong stimuli of any kind.
  • This is the ideal time to treat any niggling injuries you may have. Strains, inflammations, etc. You should visit your physiotherapist to help you eliminate any muscle, joint or tendon issues you may have. You can take the opportunity to do other complementary activities and other sports (hiking, mountaineering, swimming, cycling, etc.). In short, do not give up sport, but instead, do it in a playful, fun and non-competitive way. This will help you to avoid losing you physical condition completely and will make the first introductory weeks easier to assimilate.
  • Do some strength training by doing circuits in the gym and toning exercises. It is important that your physical structure is not weakened before you start the preparation.
  • You can do some gentle running for about 45 minutes. These should be low intensity runs. Due to the heat, your heart rate will be higher and you need to manage your aerobic sessions appropriately.
  • It may be a good time to choose the kit you are going to use for your training and, above all, to have the right training and competition shoes and to ensure they are in good condition.
  • It is important to monitor your diet to avoid gaining too much weight. When you increase rest and decrease your training load, it is normal to put on weight, but you must avoid gaining too much. The more weight we gain, the harder the first few introductory weeks will be.

All these tips will help you to manage your time before you start training, they will ensure you do not lose your fitness completely and help you to prioritise other activities over running and to have fun doing other sports. Resting and disconnecting is the best possible training you can do.

I look forward to seeing you on the 12th! Have fun!

SIGN UP

Training 42K

TRAINING PLANS TIPS

Learn about the tips of José Garay, coach of Serrano CA, to take advantage of the Valencia Marathon Trinidad Alfonso Zurich training plans.

See more

TRAINING
PLANS

The Valencia Marathon and New Balance make the official training plans for eight objectives available to all runners. What is your plan?

See more

SUPPLEMENTARY EXERCISES

Working on other aspects such as strength and flexibility is also essential for optimal preparation. Here are some examples.

See more

Glossary training plans

Glossary

It is important you understand the training terminology we use in the plan. We have therefore drawn up a glossary of the terms you should use in connection with each week’s training:
  • Long aerobic rhythm: This is the base of our aerobic training. It is an easy rhythm to keep up throughout the session. Here, a balance needs to be struck between intensity and pace.
  • Changes in rhythm: The intensity, distances and recovery vary throughout the training. In our training plan, we use the ‘period’ principle, working with times of 30”-45” and 1′.
  • Fartlek: A combination of segments at different speeds, maintaining the ‘fast + slow’ duo. In our training plan, we use the ‘period’ principle and work with times of 3′ – 4’and 5′.
  • Controlled rhythm: The intensity lies between the aerobic rhythm and the marathon rhythm. These sessions boost our aerobic potential.
  • Intervals: High-intensity training for distances of 400 – 500 metres in which we train hard, with recovery at rest.
  • Series: Training split into series that improves our anaerobic threshold, muscle resistance, and VO2max. The distance we will use for these series is 1000 and 2000m, with recovery at rest.
  • Marathon rhythm: Split training with distances that may range between 3K to 8K and of the same intensity as that with which you will compete in the marathon. Recovery may either be active or at rest.
  • Strengthening muscles: Training with strength-building exercises to tone muscles. This will help us build a stronger body capable of dealing with higher workloads and that is less injury-prone.
  • Flexibility: The extent to which muscles are mobile and elastic. The exercises help: eliminate lactic acid; recover from muscular fatigue; prevent injuries.
  • Core: This field covers the abdominal region and the lower back. It is very important to do exercises that help stabilise one’s running and prevent injuries.
José Garay, Graduate in Ciencias de la Actividad Física y el Deporte and trainer in CA Serrano

Premium registration

premium bibs valencia marathon

Running the Valencia Marathon is much more than just running 42,195 metres, and now with our new premium registration it can become the ultimate VIP experience. 

This premium registration includes the race bib and a series of exclusive extra services, such as access to the VIP area for the runner and their companion, an official photo at the finish line and a changing room after the race.

The Premium Experience is an extra that can be purchased in addition to the race registration fee at the time of registration or added after registration.

premium bibs valencia marathon
Buy a Marathon Premium Registration

Do you have more questions about the premium bib?

Premium registration gives you the same rights and services as the other runners, but also everything included for your bib giving you the opportunity to enjoy the complete experience when running in Valencia Ciudad del Running. You won’t have to pay for anything else.
So you can both enjoy the parallel activities such as the Breakfast Run and the Paella Party we will give you a race bib and a ticket for the person you want to accompany you. If you want more than one person to accompany you, you can buy more tickets and separate numbers to enjoy the experience with more people. When you register, we will ask you for your companion’s details so they can wait for your arrival comfortably in the VIP Area, enjoying the best location and the race catering.

With the Premium experience will you be able to recover 80% of your registration fee (excluding the cost of the insurance) should you wish to do so and for any reason, without having to provide any justification.

Any donation made to the charity will not be returned and will be donated to the charity.

Available until 29 November.

We will give you two tickets for the city’s tourist bus service, which you can use with your companion during the scheduled times and days, allowing you to choose when you prefer take your tour.
If you need more information or if you have special circumstances, you can write to us at this email address: premium@valenciaciudaddelrunning.com

Sustainability

At the Valencia Marathon Trinidad Alfonso Zurich we are working to make our events increasingly sustainable and environmentally friendly because we believe that every action we take, no matter how small, can have a positive impact on the future.

We are working in different areas of the event to bring improvements where possible: waste, emissions, products, supply chain and training.

Waste collection and recycling

Eliminating plastic bags

In 2018, the plastic runner’s bags were replaced by reusable gymsacks. Similarly, in 2019, the plastic bags at the finish line (where the final refreshments are delivered) were also eliminated, saving around 100,000 bags between the two races in that first year alone.
2424-Expodeporte MVTA 2024-2148
2428-MVTA2024-890

Waste collection

In collaboration with Ecoembes, the ‘Run, Recycle and Breathe’ campaign will be launched during the races and different containers, yellow for cans, briks and plastic containers and blue for paper and cardboard containers, will be placed both at the ExpoDeporte and along the route.

At the Valencia Marathon 2024, which saw around 28,000 runners, a total of 13,6 tonnes of waste were recicled. Specifically, 9,160 kilos of plastic packaging and 4,440 kilos of cardboard. I

‘Bottle to bottle’ plastic bottles

In 2019, together with Coca-Cola and Ecoembes, an  initiative was launched that is a pioneer in Spain and worldwide related to recycling packaging and the circular economy: Bottle to Bottle. Thanks to this project, the nearly 11,000 kilos of plastic containers that were generated at the Valencia Marathon 2019 became the one million Aquabona bottles made with 25 percent recycled plastic used in the Valencia Elite Edition Marathon 2020.

Clothing collection

on the day of the race, La Casa Grande collect the warm clothes that the runners leave at the start.

In 2023, 2167 kilograms of solidarity clothing and sports equipment were collected and given to people in need, sold second-hand or recycled.

Valencia on the canvas

The canvas banners used during the event become new products thanks to Rincón de Velluters, an association dedicated to the social and workplace integration of people with mental health problems, which under the name ‘A la lona de Valencia’ transforms them into bags, backpacks, wallets and other objects for everyday use.

EMISSIONS

Urban transport agreements

The Valencia Marathon reaches agreements to promote the use of public transport among runners and citizens. 

In 2024, an agreement was reached with the Generalitat and Metrovalencia, which gave each runner a voucher with four journeys to spend over the weekend on journeys.

Hyundai ECO Vehicles

All the vehicles used during the race use Hyundai ECO technology. The lead car is a Hyundai KONA and a fleet of ECO vehicles consisting of the Hyundai SANTA FE hybrid and plug-in hybrid, TUCSON plug-in hybrid and the new KONA in its 100% electric version is used for the organiser’s journeys.

RENFE agreement

All runners and their families have a minimum 10% discount on travel to Valencia during the days of the event on RENFE trains, promoting sustainable transport.

PRODUCTS

Trophies

The trophies for the Spanish winners are made from sustainable materials.

Gymsacks

Plastic bags have been replaced by reusable gymsacks (non-woven textile material).

Ponchos

In the marathon, the thermal blankets that cannot be recycled have been withdrawn and the option of purchasing reusable thermal ponchos has been introduced.

supply chain

  • Elimination of paper in runner and supplier communications
  • The official magazine is produced on PEFC (Programme for the Endorsement of Forest Certification) certified paper.

DISTINCTIONS

The Valencia Marathon has worked to receive the Green Sport Flag, the Spanish sports action plan for the environment, which applies an award system to sporting events that want to distinguish themselves for being kind and respectful of the environment and committed to the area in which they take place.

TRAINING

One hundred volunteers advise the runners on recycling and waste reduction during ExpoDeporte.

AIR QUALITY MEASUREMENT

EThe Valencia Marathon, in collaboration with the Valencia City Council’s Noise Pollution and Environmental Analysis Service, is working to share real-time information on the city’s air quality.

You can consult the real time information of the different measuring stations in the city, or the location of the control stations and the validated data here.