General tips for your training plan

A good training plan should be personalized as much as possible, but these tips are useful in any plan you are applying.
Source : Runners
At the end of all the training you have to perform three abdominal exercises (from 15 to 25 repetitions in each one), two lumbar exercises (10 repetitions) and six to eight stretching exercises (more concentrated, forcing and for about 15'' or 20'' in each).
The rhythms of the shootings must be slow, except for the progressive on Sunday.
You can change the order of the days to carry out the training sessions, but not doing more than two in a row. And in no case gather three days in a row.

The weights are fundamental in the preparation. It is very important to work very specifically the quadriceps (both eccentric and concentric), the abductors, the adductors, the gastrocnemius, the soleus, the psoas and the biceps femoris. You will perform much more and you will injure yourself much less. In the week of the competition there are no weights. Weights can be replaced by rubber bands in the other weeks.
It is important to do ankle exercises every week. With them you will not only strengthen your ankles, you will also improve the efficiency and effectiveness of your stride and greatly reduce the risk of injury from fasciitis, tendinitis and periostitis.
You have to hydrate yourself with at least half a liter of water with mineral salts every day you train. And double if you sweat a lot or train in places with heat and humidity. In addition to another liter of water per day.