After a half horse test race in week 8, you are more confident of success in the whole horse race
.
Here is a 20 times principle
.
The primary level aims to finish the race safely, and the intermediate level gives runners who have certain speed requirements and hope to have better results
.
How to increase the running volume? The increase of running volume should follow a 10% principle, that is, the increase of running volume every week should not exceed 10% of the average value of the previous four weeks
.
For those who have some running experience, it is very meaningful and successful to take part in a marathon at the right time
.
Sunday: 22 kilometers in the morning, 78 minutes
.
For elite players, they also rest for half a day to one day a week, and some take jogging as a rest
.
According to the research, the running level will decline after more than three days
.
Half marathon: compared with the primary plan of half marathon, the intermediate plan is more difficult
. 
Although kipchaug has great talent, he has not achieved easily to become the God of marathon
.
The continuous rest time should not exceed three days
.
During the pre competition training, the amount of running should not be less than 20 times the competition distance
Everyone’s abilities are different and should be gradually matched and increased
. 
We have given different schedules for the primary and intermediate levels
.
Full marathon: intermediate full marathon the biggest difference between the intermediate plan and the primary plan is the continuous training on weekends: Marathon pace running on Saturday and long-distance jogging training on Sunday
.
No matter which kind, it needs comprehensive, perfect and scientific preparation for the race
.
Tuesday: track and field in the morning (1200 + 5) × 1km + 3 × 300m + 2 × 200 meters) Wednesday: 18 kilometers (71 minutes) in the morning; 11 km easy running in the afternoon, 44 minutes Thursday: 40 km rhythm running in the morning, 2 hours and 26 minutes Friday: 18 km (71 minutes) in the morning; Afternoon 10K 39 minute easy run Saturday: morning fartlek run, 30 minutes ×（ 1 minute fast + 1 minute jogging), a total of 15 kilometers
.
How to determine your monthly running volume? Design the running volume according to your competition goal
.
If you have just started running for a short time, you can try running for half a horse first
.
For example, the mileage of preparing for the Marathon (16-18 weeks) is no less than 840km, which is almost a full marathon every week
.
How to arrange training and rest? Amateur runners run at least three days a week, rest at least one day a week, and attend work 4-6 times
.
Full marathon: beginner this is the most popular training program, and the key part is the long run on Saturday
.
And easy to get hurt
.
The intermediate program has two 32km runs instead of only one; In addition, the cross training of about 1 hour is adjusted to Monday
.
Xi’an online marathon is about to start
.
Even healthy running should reach this number, otherwise it will not have the effect of exercise
.
Training too hard is easy to get hurt
.
Having a goal and plan will make you more motivated to keep exercising and easier to get unexpected gains
. 
The half horse plan is 12 weeks and the whole horse plan is 18 weeks
.
Rest on Monday and Friday, easy running on Tuesday and Thursday, long-distance running three times a week, long-distance running on Saturday, and cross training for 30 ~ 60 minutes on Sunday
.
Attendance three times a week is the bottom line
.
Please add wechat: paoma111 for registration (end of full text) and other related cooperation.
.
Monday: 21 km in the morning, 70 minutes, medium intensity running; It takes 40 minutes to run 10K easily in the afternoon
.
You can plan to participate in a game for yourself now
.
During training, you can participate in 5K race and 10K race to gain competition experience
.
No matter how much emphasis is placed on improving the training level, when you reach a certain age, you must reduce the training contents that are risky to you and appropriately reduce the training intensity, which may include interval running, hill running, fartlek training methods and other sports in the form of “start stop”
.
From 10K in the first week to 32km in the 15th week, and then began to reduce in preparation for the whole horse race
.
The training situation depends on age
.
Even for beginners, completing the task of the first week is no problem
.
Kipchaug’s training plan if the above training plan is not enjoyable, you can take a look at the daily training plan of kipchaug, the strongest marathon runner, which is a weekly training plan in an area with an altitude of 2740 meters
.
It’s best to train a little less and make you feel strong and motivated
. 
Monday and Friday are rest days, Tuesday to Thursday are short distance runs, and Saturday is 30 ~ 60 minutes of cross training as a prelude to Sunday’s long distance runs
. 
Guangzhou online marathon registration starts Click the applet to register
.
Half marathon: the preliminary half marathon preliminary plan is a very good start
. 
You have to run at your scheduled race pace on Saturday
. 
The main difference is between Wednesday (speed training) and weekend (more runs on Saturday and Sunday)
.
But in fact, many runners have not reached this amount of training
.