Here is the first week of the plan designed by Javier del Río, founder of Brave Bulls, 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, 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).
Monday
Type: Recovery
Goal: Gentle mobility
Content: 20–25’ general mobility + breathing
Paces / Zones: Z1
Duration: 20–25’
Notes: Optional, without fatigue
Tuesday
Type: Easy quality
Session / Goal: Jog + activations
Content: 20’ Z1 + 4×30’’ Z3 (6:15–6:40/km) with 1’ walk + 5’ Z1
Paces / Zones: Z1–Z3
Duration: 30–35’
Notes: Gentle, activate technique without speeding up too much
Wednesday
Type: Rest
Session / Goal: Total rest or easy walk
Content: 15–20’ walk if desired
Paces / Zones: Z1
Duration: 0–20’
Notes: Nothing that adds load
Thursday
Type: Strength
Session / Goal: Basic strength + core
Content:
Duration: 30–35’
Notes: KEY SESSION, perfect technique
Friday
Type: Recovery
Session / Goal: Mobility + stretches
Content: 20’ gentle mobility + 5’ foam roller
Paces / Zones: Z1
Duration: 20–25’
Notes: Let the body loosen up
Saturday
Type: Long run
Session / Goal: Easy run in Zone 2
Content: 50–55’ at 6:45–7:30/km
(Or for very beginners: 3’ run / 2’ walk)
Paces / Zones: Z1–Z2
Duration: 50–55’
Notes: Very relaxed, easy terrain
Sunday
Type: Optional extra strength
Session / Goal: Light strength + mobility
Content:
Duration: 20–25’
Notes: Optional → strength without impact, no soreness
Weekly volume approximately: 15–20 km
Legend
Types of sessions
Recovery: Mobility, gentle stretches, release
Easy quality: Small technique cues or very controlled pace changes
Rest: Complete recovery or optional walk
Strength: Basic work for glutes, legs and core
Long run: Gentle, steady run or with programmed walking
