The dates to mark on the calendar are April 9 and April 3.
April 9 is the date of the Ibiza Marathon , marathon but not only, in fact 20k, 12k, and 21k+21k relay Marathon will be held at the same time. It is a running party, and the word party is not used metaphorically in this sentence, among the side events arranged for runners in fact there will be an exclusive Party in one of the island’s famous clubs. Visiting Ibiza in spring is really discovering (or rediscovering for those who may have been there during crowded times) a pearl of the Mediterranean. The Ibiza marathon will be KiRun’s main orange colored group trip for spring , but of course there will be many other events where we will be present with our runner friends , in Europe and in Italy (we talk about it here). One of these is appointments is certainly the Milan Marathon on April 3, for which there will be a slight adjustment of the program later.

If your goal instead is not a marathon but a shorter , or even longer race know that in this first week the suggested workouts are the same for everyone.
Listen to “January 7 : Ready to go again! ” on Spreaker.
these are the workouts for the first week, anticipated by a test to be done a couple of days before the start of the preparation on 7km, with the cautions Paolo Vialardi explains in the Jan. 7 episode

WEEK 0 .
15′ WARM UP / 4 LENGTHS / TEST 7 KM RACE MODE

WEEK 1
50′ BOTTOM
15′ HEAT / VARIATION 10X2’P-2’F
50′ SLOW BOTTOM
2KM HEAT / 10KM MEDIUM / 2KM DEFATICATION

One aspect that we cannot underestimate at this point and that is an integral part of our preparation is the issue of nutrition. In this episode we talk about it with Paolo Vialardi who gives us the coach’s advice , and with Alessio Massarenti ,a nutritionist biologist, who gives us a series of tips and indications that will guide us in the coming weeks .

If you want to contact Alessio Massarenti for a consultation these are his references dott.alessiomassarenti@gmail.com – tel: 392 5614523

We asked how the first experiments with supplements are going with our friend Marta, who is preparing for her first Marathon after she tackled the 24 km training

This is the audio of this week’s episode
Listen to “October 22: Nutrition and Integration with Alessio Massarenti” on Spreaker.

Suggested workouts for next week :
1)40′ slow bottom
2)risc + 40′ fartlek
3)20′ slow cross country
4)30km doing 10 x 2km marathon pace /1km half pace”

you can also find them in the episode we dedicated within the Marathon series ,
Listen to “Marathon: Week -5” on Spreaker.