When we run marathons, we often run with rabbits

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I didn’t catch up at a high speed in the first 5 kilometers

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One of the most important purposes of on running training is to have a deep understanding of one’s own ability and a rational response to time, distance and speed

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If you are running with 330 rabbits, the average speed is 5 minutes per kilometer

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The training effort index is very high

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The feeling of different speed, let me have a deeper understanding of their own speed, including how to catch up with lost rabbit, have experience to sum up

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It often produces unexpected effects

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The process of accelerating and decelerating also needs training

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Sometimes I take pictures of my friends before and after running

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That’s why some people have to go to the toilet in the middle of a marathon, even if it only takes 10 seconds, because the rhythm is disordered, and most people are very uncomfortable with the tempo

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Because it involves two people’s variables, it’s difficult to be persistent if you catch up fast, but it’s far if you catch up slowly, so the two people have to compete in strategy

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As for how slow it is, it is random (this is that you will fall far behind the target pace), and then set a goal for yourself

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It’s necessary to warm up for a few more kilometers

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If we are 330 players (5 allocation speed), the general catch-up speed should not exceed 430 allocation speed, and then it may collapse

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It’s very likely that they will catch up as soon as possible

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Catching up with the lost time is a great test of the runner’s psychological quality

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For example, let a friend run 100 meters first to see how long it will take to catch up

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But every time I have a psychological expectation, such as stopping to take pictures for 10 seconds, how much speed I can speed up and how many meters I can chase

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It’s very difficult to catch up with rabbits

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I’ll run happily in the back,

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But I want to tell you that the risk of such a catch-up is extremely high

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So I’ve been doing a special training recently: catching up with lost time

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》”Serious runner’s super plug-in, corospace2″ please pay attention!.

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At this time, we should not only assess ourselves not to run, but also assess how far we need to run, which is very brain burning Brain burning training is high-level training

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At this time, we need to innovate our own training methods and find our own changes

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If you want to catch up with him, you can also calculate how many meters (converted into time), and then how many seconds per kilometer, how many kilometers to catch up with This kind of training can also be carried out by two people

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It’s cold and I have few friends to train with

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But the problem here is, if you are 30 seconds behind, how long will it take to catch up? Not everyone knows

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It’s very common for me to speed up chasing people temporarily

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Even if there is no coach and partner to accompany you, you can still work hard

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So how long can you catch up with them? I don’t think most people will think about how long to catch up

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So catching up with the backward 100 meters (30 seconds) becomes a mixed problem

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This kind of training is very interesting

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How to deal with such a test? This requires us to have a relatively clear understanding of our own pace, psychological calmness and computing ability in daily life, and we can do some special training

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My own training is like this

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In fact, under normal circumstances, our ability can still catch up from a short lag of dozens of seconds

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The more advanced training is to go to the playground for the hoop race (equivalent to 400 meters)

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Let’s make a deduction with an actual case

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In short, the lost time of catching up is very troublesome in any case

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In fact, the most important point of chasing a rabbit is: don’t worry about it psychologically, look at the backwardness rationally, predict what speed you will chase and how many kilometers you will chase

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We often see the opposite friend at the turn back of the marathon

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At the beginning, it is not recommended to run too fast, because the target is 5 minutes 10 seconds, so as long as my speed is within 5 minutes 10 seconds, it is an effective mileage to catch up

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If you lose all your strength, you may fall further and further This has become a problem on the field

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After all, it’s cold in winter

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As can be seen from my picture, I run faster and faster behind

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At the beginning of running, jog for 1 km to warm up

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You might as well pause for a moment and imagine yourself running with a rabbit of 5 speed, and then go to the bathroom for 30 seconds

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We must consider that we can run to the maximum “catch-up speed” without excessive lactic acid accumulation

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If you try your best to run, you may catch up quickly, but it’s very easy to collapse

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If you run slowly, it’s a problem when you can catch up

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What speed do you have to run and how many kilometers can you catch up with? I have rich experience in running with my friends

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You go to the restroom in the middle of the way and delay 30 seconds

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I’ve been running alone in the park these days

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As a result, we stop to drink water at some water station or go to the bathroom on the way

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If you stop for 30 seconds in a marathon, the cost of catching up is very high

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Physical exercise to a certain extent is to fight intelligence, intelligence competition to a certain extent is to fight physical strength

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It’s a speed game that I play with myself without supervision

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Often do such training, when you fall behind in the field, you will not be too anxious, and also let us feel the relationship between distance, speed and time psychologically, and this relationship is very fine

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When you come out, you can see that the rabbit has already run 100 meters

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This speed can be set according to your preference

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At this moment, you can deeply understand the truth of “not afraid of slow, not afraid of standing”

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I can catch up with the speed of 4:50, that is, I can catch up with 10 seconds per kilometer, I have to run 3 kilometers to catch up with 30 seconds behind; I can catch up with the speed of 4:40, I can catch up with 20 seconds per kilometer, I have to catch up with 1.5 kilometers; I can catch up with the speed of 4:30 at most, I have to catch up with 1 mile Think about it

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In daily training, let yourself be in some “unconventional” speed, distance and time, which is most conducive to cultivate a good attitude of not being surprised on the spot

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You can calculate one kilometer by one kilometer to catch up, which is also very easy to mobilize their enthusiasm

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I call it “catching up with lost time training”

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It’s very difficult for me to maintain motivation and speed sensitivity

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For example, I want to run at the pace of 5 minutes and 10 seconds, and then use my own strategy to run until the pace catches up with the target pace

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Have you arrived yet? Related article: “who says running saves money? ——How much do you spend on running a year? 》Advanced running: how to use the advantages of inborn endurance and explosive power for marathon training, advanced running: optimizing your training program by using the body’s biological rhythm, advanced running: breaking the brain seal and finding the limit of ability

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No matter what your ability is, you can set a “catch-up speed” for yourself

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