You can use these exercises to prepare for a distance up to a marathon.
The great thing about running is that anyone can do it anywhere. For many racers, the desire to run a marathon is about personal challenge. , You may want to get a medal or test the limits of your ability or perhaps challenge your friend or even lose weight and get good health.
Whatever your cause is important for the marathon race, it can help you get out of the door. Although running early in the morning is fun on its own, getting a marathon can be an excellent incentive to overcome many bad habits...
Are you quite ready to get training, but you do not know where to start? Be aware of your limits. The distance of 26.2 miles in the marathon puts you at greater risk of injury than a jog in your neighborhood. Consult your doctor before embarking on any training program.
Do you want a strong and beautiful body?
Start early
If you want a half-marathon or marathon, you should have long-distance running training on several miles, and it's about a year, and you're ready to enter the starting line at any time, or you can use it to roam and run.
Set the exercise schedule
When you train, be sure to allow yourself 8 to 12 weeks to prepare for a half-marathon or a 10-kilo race before doing a new training protein. More importantly, enjoy a fast race or total speed. You're looking to combine four different types of races over a typical week, Each has its own purpose.
Ease of operation: In about 30 to 45 minutes, these tracks are designed to be a fun conversation. You should feel good.
Operating periods are meant to push your upper limits. It will help you develop your top speed. "These short distances will be much faster than your actual mileage," it is said. "When my 100 percent effort gives me more speed, my 80 percent effort will also be faster, and when I run for miles, one can easily tolerate 80 or higher voltage levels for that distance.
Help the runner develop his skills in maintaining pace and build stamina, within jogging in your routine about three to four days a week racing 10 kilos or half a marathon with a feeling of relief.
One run break
One is walking at a moderate pace in the short term
Run shortest paced fast (fast and difficult)
One long term
Easy jogging day or intermittent training day
Resistance testing
Tuesday: Short term (3 miles), moderate pace.
Wednesday: Rest
Thursday: Short term (2.5 mi) pace of a race
Friday: Rest
Saturday: Long Run (3.5 mi)
Sunday: 30 minutes of easy jogging or intermittent training
Monday: Resistance testing
Besides one day of resistance training, this allows two days a week to rest and heal essentials. Be sure to take these recovery days to allow adequate rest between each training session.
Do you have a Sunday holiday and want to have your day? No problem, just reorganize training days and ensure adequate rest after hard workouts.
How to begin: The mileage from which you start depends on your current fitness level. If you do not practice any aerobic exercise, you can start at only one mile (or less) during each first or second week of training.
How to progress: No matter how many miles you start, the key is to progress slowly to help avoid injury. To allow for appropriate progress, do not increase your training volume by more than 10 percent from week to week. For example, if the total mileage during the training week is 10 miles, the next week should not be more than 11 miles.
If you are training to complete a 10 meter (6.2 miles) race, your goal during training must be to safely complete up to 6 miles before race day, possibly the previous week.
If you train for a half marathon (13.1 miles), the sprint training is helpful, however, I lost the ability to complete the event if you had trained up to 10 miles at least twice during your training plan.
For the first time, it is useful to train the race distance and perhaps beyond them to allow increased confidence on the day of the event.
Instead of one mile in the warm-up, do dynamic movements such as stretching exercises, walking quickly, and flipping legs.
Moderate jogging from 4 to 5 miles
The only constant for all racing lengths is building endurance. If you want to run 3 miles, you should be able to run more than those miles comfortably and efficiently. Longer periods of time also strengthen mental facilities, which are an important factor in racing.
The half-marathon plan can include both speed and endurance, where the runner aims to get used to running closer to the target speed, and here we recommend heating for 15 to 20 minutes, including jogging, dynamic exercises and exercise models, and five steps 80 meters long with jogging to start over again, add to that 10 minutes dash in the end as calm.
Exercise speed
This type of exercise helps open your lungs and increase your lung capacity. By running faster than 25 to 30 seconds of the target, you will be able to dramatically increase your overall economy and consume oxygen. Soon, you will feel your goal faster.
Marathon training requires specific jogging routines to build miles and endurance as well as train enough strength and recovery to maintain your health. Over the course of a week of marathon training, racers will run fast, and interval exercises, at a rapid pace.
Ease of operation: Help achieve weekly mileage while leaving your body regaining strength after every workout at high speed or long race.
Operating periods: Help improve your aerobic ability by quickly adapting to different speeds and becoming a more efficient runner.
No one says that the long term should be boring. Instead of jogging for longer miles just start at a slower pace than your target pace, we suggest that the long term merges more gradually to develop discipline and simulate pressure through fatigue. This exercise will make the speed of the marathon improve easily, by running at a faster pace than the target in the long run. "You learn how to control and race early so you can push hard in the late race. Open the length of your step with a higher knee lead and increase the rate of your steps with faster arms.
Research sources.rei.com menshealth
Comments
Post a Comment