Although kipchaug has great talent, he has not achieved easily to become the God of marathon.
We have given different schedules for the primary and intermediate levels.
This is a weekly training plan in the area with an altitude of 2740 meters.
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.
For those who have some running experience, it is very meaningful and successful to take part in a marathon at the right time.
You can plan to participate in a game for yourself now.
Sunday: 22 kilometers in the morning, 78 hours.
Monday: 21 km in the morning, 70 minutes, medium intensity running; It takes 40 minutes to run 10K easily in the afternoon.
The training situation depends on age.
For elite players, they also rest for half a day to one day a week, and some take jogging as a rest.
Half marathon: the preliminary half marathon preliminary plan is a very good start.
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.
Training too hard is easy to get hurt.
And easy to get hurt.
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.
According to the research, the running level will decline after more than three days.
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.
Even for beginners, completing the task of the first week is no problem.
Full marathon: intermediate Kipchak’s training plan if the above training plan is not satisfactory, you can see the daily training plan of Kipchak, the strongest marathon athlete.
Even healthy running should reach this number, otherwise it will not have the effect of exercise.
After a half horse test race in week 8, you are more confident of success in the whole horse race.
During training, you can participate in 5K race and 10K race to gain competition experience.
Attendance three times a week is the bottom line.
How to determine your monthly running volume? Design your running volume according to your competition goals.
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.
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.
During the pre competition training, the amount of running should not be less than 20 times the competition distance.
From 10K in the first week to 32km in the 15th week, and then began to reduce in preparation for the whole horse race.
Here is a 20 times principle.
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.
If you have just started running for a short time, you can try running for half a horse first.
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But in fact, many runners have not reached this amount of training.
It’s best to train a little less and make you feel strong and motivated.
Half marathon: intermediate full marathon: beginner this is the most popular training program, and the key part is the long-distance run on Saturday.
The half horse plan is 12 weeks and the whole horse plan is 18 weeks.
Having a goal and plan will make you more motivated to keep exercising and easier to get unexpected gains.
The continuous rest time should not exceed three days.
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”.
Everyone’s abilities are different and should be gradually matched and increased.