What is 42KJOMA?
42KJOMA is a web application able to interact with your mobile device with the aim of providing the required training scheme, during the last 7 weeks, for one or more marathons that for which the user wishes to train, as well as, information and advice about other essential aspects when facing a marathon, such as nutrition, hydration, racing equipment, and tactical and psychological preparation. This application is 100% individualised for each runner, ranging in level from recreational to elite, setting out a 7-week fine-tuning scheme to train for a marathon, as well as, a basic year-round training programme in order to recover from the latest race and improve the basic (fundamental) pace with a view to getting a best time in the next race.
This application is characterised by being presented in three versions: a FREE version (free of charge); a PRO version (paid version) to be used in for a Fine-Tuning plan to train for a single marathon and its follow-up; and a PLUS version (paid version) to be used for as many Final Tuning plans to train for as many marathons and in their follow-ups as you may wish to run in the future, as well as, the basic year-round training programme to follow between those marathons. All these versions allow you to train with them and to collect data, either, automatically (by means of a mobile device), or any other way, and to subsequently enter them into the web application by hand.
The three versions of this app are designed to carry out a final conditioning for a certain marathon, along 7 weeks, and for runners who are training regularly for long distance races. For this reason, they must be downloaded only with that purpose and when there will be more than those 7 weeks to the chosen marathon.
The FREE version may be downloaded, either, when you want to see the scheme of the Final Conditioning Plan, even though you were not going to run a marathon, or, at the time mentioned before to use it for a certain marathon.
The PRO and PLUS versions must be downloaded only at the time mentioned before and for a certain marathon.
After that marathon, the PRO version is not useful anymore, and the PLUS version may be used to go on training in a different way to recover the pace speed lost with the Final Conditioning Plan, in view of the next marathon that you decide to run. In this way a cycle of Final Conditioning Plan-Basic training-Final Conditioning Plan is established for the PLUS version that lets you to use it all the time that you want.
The application consists of a training system designed to put (directed towards putting) the runner in optimal conditions to face up to a marathon race in a 7 week time period. It is be used as much for those who are going to run their first marathon, as for those who have already run one marathon or more. It’s about a training system designed by the Escuela Toledana de Fondo (Toledo Long Distance Running School) and tested along 35 years by numerous runners of all levels: from elite runners who have got to break the Spanish record or the qualification time for Olympics, to modest runners who only wanted to run marathon under 3 or 4 hours.
This system consists of: 6 weeks of a higher mileage than usual, as well as, an increase in number and distance of repetition (interval pace) runs, at a pace similar to that intended for the marathon race, and with shorter resting pauses between repetitions; and last week (the 7th) in which the amount and quality of training are gradually decreased until the Friday or Saturday previous to the race.
The 7 week duration is owing to the accumulated experience which tell us that this period of time is the needed time to can “make” that higher volume of training with “the guaranty” of arriving at the race in the maximum shape and with the lesser risk of injury, at the same time as the desire of racing in the selected marathon has grown.
Because the marathon race takes place along a distance, generally, not run during training sessions, it needs not only a training program different from other shorter distances, but also another aspects which have to do with weather forecasting, running equipment, running tactics, uncertainties posed by the accumulation of those extra kilometers not run in training, and the needed nutrition to face up to the higher energy expenditure derived from the transient increment in training volume. For those aspects, the application offers information and counseling that are the results of the scientific knowledge and experiences accumulated by the trainer and the physician.
The main advantage of this fine tuning Plan is the possibility of being fitted (individualized) to:
- Level and aspirations of the runner (competitive, recreational, or elite runner)
- Number of sessions that runner is currently training in a week (from 3 sessions a week to 2 sessions a day)
- Mileage per session that runner is currently training (from 10 to 23 or more km per session)
- Time (in which the runner intends to run the marathon race and, besides, it is within his reach) intended to run the marathon race in and been at the runner’s reach
REQUIREMENTS FOR USING 42KJOMA
Of course, some requirements are needed to train and ran a marathon. They are:
- To have been running regularly al least 2 years
- To have been training at least 3 days per week with a minimum mileage of 10 km a day
- To be apparently healthy
Differences between versions
The version FREE (free of charge) offers the Fine Tuning Plan in a schematic way, without details. That is, without specifying, for example, the pace at which repetitions of a distance must be run, nor recovery times (rest pauses) between repetitions.
The version PRO (paying version) offers the most detailed training schedule, but it can be used only for the fine tuning Plan of a single marathon race, showing the training on a day by day basis (from day to day). Also, it offers a data collection system of training sessions and body weight to construct graphs of training monitoring which provide information to guide runner’s training.
- Furthermore, it offers counseling about:
- Nutrition to compensate the higher energy expenditure generated by training and racing.
- Hydration and energy fueling during the racing.
- The most suitable equipment for training and racing.
- Tactic along the race to aid to plan a better pacing.
- Psychological preparation to face up to race uncertainties in a better way.
- Other aspects to take into account before, during and after the race.
This version of the application means to have a personal trainer with all the 35 year experience in this topic of the Toledo Long Distance Running School, by less than 8€, for a marathon and during 7 weeks. It also means to have counseling about those other aspects different from training at the same cost. This cost is a good saving in the money that you should have to pay to a personal trainer for similar or inferior services rendered during that period of time.
The version PLUS (paying version) is characterized by its unlimited use. In addition to same services as version PRO, it offers a rigorous training program to be carried out between marathons with the purpose of improving the best pace at other shorter distances, and so to have more probability of getting a best time in the next marathon, as well as, to have more success in shorter distance races. This inter-marathon training program is also individualized for same characteristics as the fine tuning Plan. It includes a first phase of gradually resumption of regular training, with gymnastic exercises and continuous run until reaching the mileage currently run before the fine tuning Plan, and a second phase of gradually inclusion of quality workouts with shorter distances and lower number of repetition runs at the fastest pace as possible. This program is based on knowledge and experiences acquired by the Toledo Long Distance Running School in training middle and long distance races in general along over 45 years. The version PLUS also allows to turn from the inter-marathon training program into a new fine tuning Plan for another marathon, as well as, to introduce shorter distance races with the needed changes in training for that purpose.
This version of the application means to have a personal trainer with all the 45 year experience in this topic of the Toledo Long Distance Running School, by less than 20€, for all marathons, indefinitely, as well as, counseling about those other aspects different from training at the same cost. This cost is a considerable saving in the money that you should have to pay to a personal trainer for similar or inferior services rendered during that period of time.
Both the Final Conditioning Plan model and the year-round inter-marathon training program model have been designed and applied by a team of two persons with over 45 years of experience in middle and long distance run world.
The first person is a graduate athletic trainer who has dedicated his professional career, from almost the beginning, to middle and long distance specialty. His name is Martin Velasco and here you can see his curriculum.
The second person is a family physician with extensive experience in all aspects of the relation between physical activity and health, numerous articles published in scientific journals in that area, and elite athlete en the 70’s and 80’s. His name is Ricardo Ortega and here you can see his curriculum.
Ricardo Ortega is also one of first disciples of the Toledo Long Distance Running School, who goes on using and spreading training techniques of the School.
A BIT OF HISTORY
The Toledo Long Distance Running School is a name which comprises the trainer, (Martin Velasco), all runners trained directly by him, and all runners who used the training techniques devised by him and spread by some of his disciples who are trainers now.
The School began in 1968, when two national class runners (Fernando Fernandez and Jose Maria Isabel), specialized in 5.000/10.000-meter flat and 3.000-meter steeplechase, looked for a person graduated in Physical Education and specialized in Athletics in order that they were trained by him and they may improve their sporting level. They contacted to Martin Velasco, who began to draw up training schemes for one, or two weeks with supervised and unsupervised sessions. The following year, Ricardo Ortega added to them.
These three runners, along (together) with other runners of minor categories trained by Martin Velasco at his working place started constituting a group in which the improvement in sporting level resulting from Velasco’s training techniques was proving. Since then, and along these 47 years, new runners have been joining to that group who has gone on proving the excellent results obtained with those training techniques, at the same time as they have been providing knowledge and experiences which have made develop the techniques towards its greater individualization and respective better results. The number or runners considered as belonging to the Toledo Long Distance Running School may be over 200.
Their best times in the different competition distances is a continuum going from those showed in the Velasco’s curriculum to more modest times got by runners of local, recreational or master level. Best times of these runners were qualification times for local or national championships.