Marathon plan – training content and speed compared with 10K running, marathon training includes preparatory competitions of more than 10k and speed training of half marathon, which plays a less role.
Please don’t try to start 30km training in the first training week, because there is too much risk of injury.
In an emergency, you can run a half marathon as a speed run, alone on the street, or with experienced friends—————- Create beauty! Run healthy————– Garmin running watch (recommended link) garminhrm Pro advanced dual-mode heart rate band (recommended link)..
It’s best that people can find a smooth section of road – mostly natural ground – and measure the distance.
In training and test competitions, many people lack competition experience when running marathons, so they will make many mistakes that beginners often make on the way to marathons.
The running should be timed accurately, and the running conditions should be as close as possible to those of the marathon.
The precondition for more and slower marathon training is to be able to run aerobic endurance running with a heart rate of 70% ~ 80% of the maximum heart rate, so as to ensure human glycogen reserve and fat metabolism function in training.
If possible, you have to go at the weekend.
Haile Gebrselassie, Ethiopian, long-distance runner.
If you want to complete a half marathon or 10km training, you need glycogen reserves to run 42.195km, because this is a training method that consumes energy in track and field.
Only 5% of the total training distance is carried out at race speed or faster.
Increasing distance running can increase glycogen reserves, strengthen fat conversion training (fat burning / fat reduction training), enhance the adaptability of body structure, and get rid of the fear of long distance.
For these races, especially half marathons, you should choose a suitable run in the public race schedule.
In 2002, gebrehirasier began to participate in the International Marathon tour and created the world’s best result of 2 hours, 4 minutes and 26 seconds in the 2007 Berlin Marathon.
Slower average training speed and longer training distance are the characteristics of marathon training.
If you can practice drinking regularly during the practice phase of 10K or half marathon, adrenaline can respond well and prepare for the marathon.
When he was a child, he had to run ten kilometers to school every day.
Such hard conditions played a very good role in his future growth into the world’s best 10000 meter long-distance runner.
You should adjust the control and allocation of training speed according to your heart rate or time (preferably both) so that it can be easier.
Please take one small step at a time.
After school, he ran another ten kilometers home.
The speed should be 70% of the maximum heart rate, significantly slower than short-distance endurance running.
Gebrehirasier, a happy and capable person, was born on April 18, 1973 in a family of ten children in rural Ethiopian plateau.
The most likely thing is to run on a gentle street.
Long distance requires sacrifice, especially long-distance running.
Haier gebuxila, the earlier world record maker of marathon, usually runs one minute slower than his marathon speed.
Longer distance running training is the most important part of marathon training in addition to the increased amount of training per week.
Intensity distribution in my training before the 1986 European Championship, the speed of most mileage was about 1 minute slower than that of my competition.