Therefore, the monthly mileage in the early stage often reaches 400+.
It was easy to run around 3:45 seconds/km for 30 kilometers.
Especially for non-professional mass runners, it is not easy to “break 3” in the all-horse race.
As a former heavy weight runner, using the low-intensity and high-volume training mode can not only consolidate the endurance level, but also be a good way to lose weight.
When the weight returns to the normal value, the relationship between “running volume” and “intensity” should be weighed in the arrangement of running volume.
In our daily training, we will always encounter times when we are not in good condition or do not want to run.
For example, during the 2022 summer training, the amount of running decreased compared with the previous years, but the training quality was improved, especially the interval intensity was high, and the actual effect was very good.
If the goal is high, the training in the future must be based on high standards.
Sometimes you may not be able to achieve 100% of your goals, but at least you can urge yourself not to slack off every training.
However, the process of improving sports performance and reading competition skills and tactics also needs to be gradual, after all, their running age is very short.
The new national level standard has reached “232”, and the challenge has become more difficult again.
However, the whole horse is different from short distance races such as 5km and 10km.
For me, the biggest affirmation of running is not “breaking 3” every time, but that I still have the courage to challenge the next 42.195 km in my 40s.
Next, let’s approach the mass runners who have achieved “break 3” in the all-horse race and listen to how they treat running on the “break 3” road? The goal indicates the direction.
Of course, in actual operation, I will also set periodic unit goals for myself.
Now, many of the public runners around us are not satisfied with the “break 3” of the whole horse.
This year is the tenth year that I have followed Yu Jiao in running, from 530 to 251.
Of course, in addition to the pursuit of extreme sports challenges, I also enjoy the lonely time of talking with myself during running.
With the guidance of a professional coach, I can not only walk more detours, not think about how to run, but also let my mind go completely and drive my feet forward.
Although it is not bad to run 252 for three consecutive times, I always feel that it is a failure to exceed 251.
Compared with other “break 3” runners, my running volume is not very large, but I have more interval training and speed training throughout the year, and my core strength is good, so my acid tolerance is not bad, but my aerobic endurance level still has a lot of room to improve.
Little friends around often say that 50+uncles can “break 3” at will every year when they run to 251.
Does running really need a professional trainer? At least for me, it is necessary.
Running is a personal matter, but it cannot be separated from the company of the team.
Because I prefer running and speed competition, but it is not difficult to “run well”, especially when encountering bottlenecks.
Usually teaching in colleges and universities, you can train in the standard 400m track and field field all year round, which can not only improve the training intensity, but also strengthen the sense of rhythm with small partners.
What a successful runner! In fact, I do not agree with this “success” statement.
In my eyes, runners who can run are successful.
Therefore, “quantity” is important, but “quality” is also crucial.
To tell the truth, it is not very difficult for a person to keep running, but if you want to improve sports performance and run for a long time, there will be a group of like-minded partners running together, and the effect will be different.
We are starting to set the next goal at the national second-level athlete standard, even the national first-level athlete standard.
In addition to the long distance training on weekends, I also enjoy the interval training in the middle of the week.
When the public runners have more and more profound understanding of marathon sports, the training will become more and more systematic, and the race results will naturally become better and better.
At this time, the company and encouragement of our teammates are particularly important.
Later, his heart began to compromise slowly, no longer compared with himself, and began to focus on training.
I used to weigh a lot.
With the direction, you can practice more targeted.
A good result depends not only on the training plan and training completion of the whole year, but also on the time, place and people.
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In 2021, after achieving the goal of “320+in Malaysia”, we will go to a higher level in 2022, as we wish to “break 3” in Malaysia.
Looking forward to 2023, the new goal is to hit the national secondary sports standard of 2 hours and 53 minutes.
With the debut of the “first horse” 251 in 2019, let me “run out” in the next several races.
However, holding this love, there are still infinite possibilities.
Usually, we also call these runners “runners” of the mass elite.
As a 42.195 km ultra-long distance race, marathon is one of the most physically exhausting events.
The enjoyment of fast running is the highest pursuit of every runner.
Especially in the course of the race, when you meet a teammate training side by side on the track, you can always feel a magic force pushing you forward.
For example, the goal of intensity in summer training, the goal of running volume in winter training, the goal of 5km and 10km in season, etc.
After the race, the master and I resumed two races together, and confirmed that they could run at 350 pace in the first 30 kilometers, indicating that they have the ability.
The slogan of “234” has not been realized.
The key to the race of life is to dare to start, to know how to persist, not to care about the speed and speed of the moment, let alone success and failure.
It puts forward very high requirements for the athletes’ endurance level, speed endurance, core strength and other sports abilities.