Later, he summed up an experience: before going to bed every night, determine the running route of the next day, what to wear, what to eat for breakfast, and whether to make coffee.

In this way, around 7 o’clock, when his body and spirit are fully awake and his stomach is very comfortable, he will go out for running.

He gave himself an easy running pace of 7 minutes and 30 seconds, but in most cases, he needed 8 minutes to finish.

Therefore, Brian decided to appropriately ignore Garmin’s speed reminder, raise his head and watch the sun rise slowly in the distance, stepping on the wet grass.

On the contrary, some light training (about 15% of all training) may be a wiser choice.

In order to better adapt to the feeling of the race, Brian decided to take out a week and train according to the schedule and intensity of the race day.

He slept until seven o’clock, got up in the morning, washed flustered and went out, and ran 9 kilometers very uncomfortable.

Previously, in order to prepare for the race, he would get up at 6 o’clock every Thursday for speed training and run long distances every Saturday.

But recently, due to some job changes, it has become unrealistic to take time to run in the afternoon.

Running 35 kilometers at a pace of 6 minutes and 59 seconds is a piece of cake.

So he chose to start a new training program from Thursday morning, so that he could seamlessly connect his previous habits.

Later, he gradually realized that maintaining a high pace does not necessarily mean that he can run better in the race.

and the second alarm clock was set to 5:30 a.m.

Brian is not familiar with his body rules in the morning because he didn’t have such a frequent morning running habit before.

His solution is: · if you feel like urinating in the morning, do some warm-up exercises to urinate properly· In the past, Brian liked to get up in the morning and eat a small bowl of cereal or a small ice cream.

Getting up early is not difficult for Brian.

After following these suggestions, Brian drove light on the road from the second week.

So he got up at 5 a.m., took a shower, and simply ate breakfast and fruit; Open your favorite song list and listen to it for a while.

On the contrary, he is more used to running between work in the afternoon.

These suggestions look simple, but they are very practical.

The evening is also a valuable time for him to catch up with the drama.

In this process, he slowly explored some very useful methods and found some common misunderstandings.

Such adequate preparation is indeed very effective.

The first alarm clock was set to 5:01 a.m.

Especially a few days before starting a new running program, Brian suddenly wants to go to the bathroom every time he runs halfway.

All these things he would not have noticed during his previous training.

02 be familiar with his body rules.

In order to avoid stomach discomfort during morning running, he now eats almond milk for breakfast or runs back· For the first 3.5 kilometers of morning running, you can run back and forth, go home and continue the next running practice· Choose a running route with plenty of toilets.

As a late night enthusiast, Brian Dalek has never run in the morning before.

However, this is the first time to get up early the next day.

What should he do in the face of the next Marathon (although the competitions have been postponed, Brian said that the training should still have a beginning and an end)? Morning run! His plan is: · when running easily on weekdays, finish it before 8:00 in the morning· For long runs on weekends, start at seven at the latest.

Even if he only runs 5-8 kilometers sometimes, he will feel that his legs are like rusty springs, which are not strong.

In this way, when he got up the next morning, he didn’t need to spend time thinking about these problems in a daze.

After that, he will arrange such intensity training every few weeks…

The effect was good on the first day, but it was tragic on the second day.

when he woke up, he went to 6 × 800 meter run.

04 get ready for the middle and later stages of the new running plan.

running beanie

03 if the training intensity is balanced, Brian found that the time to get dressed in the morning + wash your face and brush your teeth is not enough for your body to fully wake up.