Recently, he found a training method that suits him very well

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We can take a weekend rest every 4 weeks to recover, and continue to increase to 8 kilometers from next week, and then to 9 kilometers

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Underwood finally achieved his goal

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But he didn’t get discouraged because of this

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His secret? Efficient training three times a week

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Finke’s method emphasizes “the degree of speed feeling”

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This step-by-step training method is in line with the physiological structure of the human body

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Since then, thousands of runners have talked to us at marathon fairs or via email about how effective this training method is for them

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Not all of them will be suitable for you, but there will always be something suitable for you

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He chose Yasuo 800 training method to train

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4: Efficient training if you have 25 years of Marathon experience and a degree in exercise physiology, you should have some experience in training methods

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The main point of it is to improve it step by step, to keep training, to be patient and not to advance rashly

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Start by running 4-5 groups, then add one group every week until 10 groups

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He still insisted on the plan of training 40 minutes each time (divided into 8 groups according to a small cycle of 5 minutes) and trained three times a week

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But she was still plagued by a problem: “over training makes me haggard.” She said

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As a runner with three years of running experience, Underwood’s first two full marathon scores were 3 hours and 55 minutes and 3 hours and 53 minutes respectively

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When Beesley started running two years ago, he couldn’t run for 30 seconds at a time, and he had to walk for the next 41 minutes and 30 seconds

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He also did a lot of long-distance running training

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“A lot of runners practice too hard and get hurt, so they can’t play to their potential.” He said

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Since 2008, Arbogast has been training according to the jogging training method advocated by Warren Fink, a famous coach in Portland, Oregon

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Bill Pierce, a sports physiologist and head of the Department of health and Sports Sciences at Fuhrman University, is such a runner

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According to the standard of Boston Marathon, his whole goal achievement needs to reach 3 hours and 30 minutes, so each group of 800 meters needs to run at the pace of 3 minutes and 30 seconds, 10 groups at a time, and each group needs to do a 3 minutes and 30 seconds recovery jog

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Now she doesn’t worry about it any more

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“Most runners train at 90 percent of their race speed,” Finke said

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So back and forth

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After two years of training with coach Finke, her marathon score improved to 2 hours and 45 minutes

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(for example, if the goal score of marathon is 4 hours and 30 minutes, then each group of 800 meters will run at the speed of 4 minutes and 30 seconds.) This training method is named after the founder Yasso, which is easy to remember and use

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If you train according to the plan, you will find that your endurance level will increase significantly, and you will run faster and easier than before

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“I think I can run better.” “The key is to increase endurance while avoiding injury,” Arbogast said What you need to do: keep most of your training at 80% of the race speed

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1: One target at a time (about 1 mile = 1.6 km) if you want to choose the most basic endurance training method, that’s it

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For example, if the speed of a 10 mile race is 7.5 minutes per mile, the training pace is 9 minutes 23 seconds per mile

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I remember that I only increased the distance by 1km on weekends; 2: Yasuo 800 training method I learned about this efficient training method when I chatted with Bart Yasso, the event promotion manager of runner world, and wrote the related article for the first time about 10 years ago

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He still practiced outdoors in winter when the temperature was minus 25 degrees Fahrenheit

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“My family said I was a very patient person, and the combination of patience and perseverance is very suitable for long-distance running.” What you need to do: regardless of your current endurance level, train slowly and steadily to improve

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In order to maximize the training effect, pierce sets a specific speed and mileage target every time.

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Last June, she continued to run 2 hours and 45 minutes and won the Christchurch marathon in New Zealand

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“80 percent of the speed feels relaxed and prevents injury.” Arbogast used this training method to change the previous situation

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In the training plan, we can arrange the long distance running mileage on weekends to increase by 1 kilometer every week, such as from 5 kilometers to 6 kilometers and 7 kilometers

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After 13 weeks, Beesley can run continuously for 30 minutes at a time

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A simple algorithm for converting match pace into training pace is to multiply the match pace by 1.25

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Beesley’s training program can’t be simpler, but it’s effective

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He’s preparing for his first full marathon

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Beesley wasn’t content with that

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Next, introduce seven training programs that are widely used by many runners

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Finke believes that marathon runners need to focus on endurance, and slow running training can carry out endurance training without injury

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This method can be applied to any runner in any situation – from a novice who wants to run four laps around the neighborhood to a master who only takes 36 minutes to train 20 to 30 kilometers for a marathon

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If you can run 10 groups of 800 at the target pace, you are likely to achieve your goal in the race What you need to do: do ASO 800 training once a week

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In the Baton Rouge beach marathon, he ran 3 hours, 30 minutes and 54 seconds, meeting the registration standard of the Boston Marathon (the Organizing Committee of the Boston Marathon only requires minutes, so the runners can have up to 59 seconds of free time.) “It’s the key to success to train strictly according to the Yasuo 800 method,” Underwood said

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He thinks that most of the time of training should be kept under the feeling of not being so hard (about 80% of the highest speed under the same mileage)

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Last fall, he finished his first half marathon in 2 hours and 12 minutes, which is a very praiseworthy achievement

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Yasuo 800 training method is to run 800 meters intermittently at a certain speed on the field for marathon training

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By may, he can finish the long-distance running training of 2 hours and 40 minutes, and finish 6 groups of 400 meter interval running at the speed of 1 minute and 45 seconds

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“It’s hard, but it’s effective

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Pierce follows the principle of alternating high-intensity training day and low-intensity training day in the general training plan, but he does it more thoroughly

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“I improved my endurance and speed, and I didn’t get hurt during the whole process,” he said

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In his plan, only three days a week of high-intensity training day, the other four days do not run at all, but will carry out some weight training and play tennis several times

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Since the Paleolithic people in East Africa started hunting 150 000 years ago, hundreds of millions of people have followed this method and are still using it

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Since then, he has “Boston plot”, hoping that one day he can achieve the standard of Boston Marathon, for which he can work hard

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3: Long distance slow running (LSD) Meghan Arbogast successfully completed the marathon five years ago, with the best record of 2 hours and 58 minutes

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Pierce, 53, still runs the marathon in 3 hours and 10 minutes, which is not much different from the level of 20 years ago

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