No matter which kind, it needs comprehensive, perfect and scientific preparation for the race.
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.
After a half horse test race in week 8, you are more confident of success in the whole horse race.
For those who have some running experience, it is very meaningful and successful to take part in a marathon at the right time.
Even for beginners, completing the task of the first week is no problem.
Excerpt from the marathon ultimate training guide, which is authorized by Zhanlu culture -.
If you have just started running for a short time, you can try running for half a horse first.
The key part is the long-distance run on Saturday.
From 10K in the first week to 32km in the 15th week, and then began to reduce in preparation for the whole horse race.
During training, you can participate in 5K race and 10K race to gain competition experience.
Half marathon: the preliminary half marathon preliminary plan is a very good start.
We have given different schedules for the primary and intermediate levels.
The half horse plan is 12 weeks and the whole horse plan is 18 weeks.
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.
Having a goal and plan will make you more motivated to keep exercising and easier to get unexpected gains.
Full marathon: beginner this is my most popular training program.
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.
You can plan to participate in a game for yourself now.