You may be curious: why can you successfully break 3 after running for only 2 years, and what has happened? How did you train and why did you make such great progress? I believe you will gain something after reading my share today.
The whole winter is my three months of hard training.
Why do people have to be fat and have a big belly when they reach middle age? Why not have the same vigorous posture and vitality as young people? So at the end of 2018, I decided to change myself, start to lose weight and start a healthy life.
I went to Cuiping mountain with a headlamp.
Repeat running.
Yes, my running career is deeply influenced by this book.
For me, every time I go uphill at a constant speed is equal to pulling intermittently, so the monthly mileage includes 3000-5000 climbs.
My name is Peng Yan.
Breakfast: steamed stuffed bun + soybean milk, Chinese food: Chicken + bean products + green vegetables, half a bowl or no rice; Dinner: boiled eggs, boiled beef and boiled vegetables.
Because I saw the promotional film of Yasha race of Hehai business school, I was excited.
Compared with flat running, I prefer mountain running.
I customized the diet plan according to this idea.
There are three types of slope training: the first: long-distance slope training.
The long-distance slope training lasts for 2 ~ 4 minutes.
To tell the truth, I was stimulated at that moment and felt that my self-esteem was hurt.
I just train hard and work hard.
After half a year of training, the first marathon (Nanjing marathon) pb319; ✔ In March 2021, jiulianjian 25km business school won the first place in the cross-country race, with a score of 230; ✔ By the end of 2020, after more than three months of hard training in winter, Xuzhou marathon successfully broke 3, pb258 in April 2021.
There is such a sentence: “practice three nine in winter and three volts in summer.
Because I want to achieve results quickly, what others can achieve in a year, and I want to achieve it in half a year, so I think goal and execution are the way to success in running into 330.
Because I was worried that too much weight would hurt my knees, I decided to start with improving my diet and self-study the fat reduction meal with the online tutorial, mainly carbon control, water control and multi protein.
But I know I can do it: first, as long as I am firm in my heart and stick to hard practice, nothing is impossible; Second, only I know.
I was moved by the spirit of team work together and infected by the enthusiasm of each team member.
In June 2019, I was admitted to Hehai MBA.
I was out of breath.
Short distance hill running is very intensive, which can be arranged in the middle and late stage of training.
However, if I often do this, it may be difficult for my heart to bear and lead to physical overload.
I’m 36 years old.
Everyone pays great attention to smooth breathing every time I train, but I basically burst my heart and ran hard.
Obviously so painful, so sad, why can’t you give up running? Because the cells of the whole body are ready to move and want to feel the taste of strong wind blowing face-to-face.
I just rushed up to eat it first and then pay.
I couldn’t bear it.
Of course, I don’t recommend you to follow my training method here.
In running, I gradually cultivate my character of daring to insist and never giving up.
In this way, relying on my firm belief and goal, I began to participate in regular running.
Control diet, lose 30 kg of weight in two months, and people become middle-aged and increasingly obese.
Repeat training for 4 ~ 6 groups.
This is your first marathon.
Here I can share with you some of my mountain running training methods: ramp training can be carried out in the basic stage of training, or during the special training period before the competition (11 ~ 15 weeks before the competition).
If you want to fast Pb, you have to grasp the winter training.” at that time, it was winter, and I set a new flag for myself.
I always adhere to the training plan of online 330.
They felt that life should not have been like this.
To say what kind of training skills there are in running into the 330, in fact, there is no.
click ☝ Blue character, focus on Hui run, the goal of long-distance running is not faster, but stronger.
Seize the winter training, practice hard for 3 months, compete again and run into the 3-hour running circle.
At that time, they weighed 175 kg.
I think it’s unscientific and varies from person to person.
I want to realize my dream of breaking three in the next spring through 3 months of winter training.
When more attention is paid to speed improvement, this training method can be added appropriately..
So I’m not surprised that the first horse can run to 319 smoothly.
Quit coke, potato chips, snacks, all kinds of clear soup and little water, endured for two months, the effect was obvious, and the weight fell straight.
I would run up and down the steps quickly.
In order to join Yasha race and start running training, the first horse 319 began to try running slowly after losing weight successfully.
I think all patience is worth it.
After work, only stars and moons were left to accompany me.
I told my teammates that my first marathon, the Nanjing marathon, must run for four hours.
The slope is longer, the distance of running the slope should be slightly larger, 8% up and down, and the speed should be fast.
I was particularly impressed by the first time I ran with the team, which was also my first 10km.
You’ll definitely run and collapse.
No matter it’s windy or rainy, or sneaking around, I must squeeze out a certain time to complete my plan.
The second kind: short distance hill training, running uphill for 60 ~ 90 seconds, and jogging back to the starting point as recovery.
The total time of running a slope is about 16 ~ 20 minutes.
Although the process of weight loss is very hard, the result is very fulfilling.
I only train like this within the range of knowing my bearing capacity very well.
Ramp training can well improve the special endurance and maximum oxygen uptake of running.
During training, I often tie elastic bands to practice high leg lifting.
After running the mountain, I often go to the gym to practice explosive strength exercises such as weight-bearing squats for 1-2 hours, focusing on strengthening the strength of lower limbs.
The running atmosphere of Hehai business school is very strong.
From November to January, it was also early in the evening.
I couldn’t move after 3km.
After all, the stimulation of thighs and hips can not be brought about on a flat road.
Looking at the back of my teammates, I couldn’t reach it.
After two months of successful weight loss of 30 kg, it has been reduced from 175 kg to 145 kg.
In the rest of the time, I brushed the rain flower platform 10km.
If you go up, you will win.
At the beginning, I ran at a 6-point pace with great confidence.
Therefore, after Nanma, I adjusted the training method and gradually eased the training intensity.
Have you seen the strong wind? If you read it, I believe you will be as moved by the long-distance running spirit written in this book as I am, because you love it, so you have enough blood.
It’s not so easy to break four.
After such resistance training, it will easily help me send my hips well during running, so as to improve my speed.
In addition to participating in 10km running every week, I prefer mountain training at other times.
I silently set a flag for myself and gave myself three months.
After each jog, return to the bottom of the slope as recovery.
Maybe my training will be more radical than that of others.
I decided to participate in the race smoothly next year anyway.
I think it’s very funny.
The slope should not be too high, about 5%.
Looking at more and more elders around them, they were sick because of various unhealthy living habits, which dragged down their families.
I want to easily run 10km and quickly catch up with them.
Teammates say it’s impossible.
Hehai blue whale Club organizes regular runs every week.
Uphill training has a good training effect on stimulating the heart and lungs and enhancing the strength of legs and hips.
✔ Started running in mid-2019.
Moreover, the South horse has a dragon’s neck.
I remember once passing by Xi’an noodle restaurant and smelling rougamo just out of the pot.
There was a step road in the mountain, which was also the place where I often trained.
In fact, more practice of uphill running can produce better training results than intermittent running.
I’m running for two and a half years.