Our official account training plan can also be applied.
In order to make the training program “vary from person to person”, we spent a lot of words in front of the weekly training schedule to teach runners how to calculate their own heart rate interval, which requires runners to calculate their maximum heart rate.
2.2 the fixed schedule has a disadvantage, that is, you occasionally don’t train as planned today, and it can’t be adjusted.
However, the speed has great limitations.
Please pay attention to the official account to know the running plan.
Due to the difficulty of measuring the maximum heart rate, or directly applying the formula, there will be a great error in the maximum heart rate.
2.3.3 power as an intensity index, running power is no stranger to triathlon trainers.
But for runners, there is little contact.
A reasonable time ratio on different exercise intensity makes the overall level of runners rise.
Therefore, it is also very reasonable to use running power for training.
The legend of weekly exercise time is as follows: 2.3.
At the same time, it can measure wind resistance, LSS and other data.
We suggest reading the article “how to calculate the aerobic interval?”, Heart rate zoning is carried out through the method of this article (this is more reasonable).
Make the strength of one week fixed.
The purchase link article “how to buy polar products”.
There is a running schedule option on the left side of our official account.
At present, it is the top in the industry: it does not rely on GPS ranging, and the accuracy of measuring speed is much higher than that of GPS watches.
now completed plan 3.1 full marathon ① break the three plan | score 2 hours 45 minutes – 2 hours 50 minutes; ② Target achievement 3 hours – 3 hours and 15 minutes; ③ Target achievement: 3 hours and 15 minutes – 3 hours and 30 minutes; ④ Target achievement: 3 hours and 30 minutes – 3 hours and 40 minutes; ⑤ “Breaking the fourth plan” | target achievement within 4 hours; 3.2 middle and long distance running ① half marathon | 1 hour 25 minutes to 1 hour 30 minutes; ② 5-kilometer training plan 3.3 others ① slimming and fat reduction training plan; ② Endurance training program; Thank you for reading..
Now it’s time to start writing a marathon training plan and a half marathon training plan.
There are three ways to monitor the intensity: the 2.3.1 heart rate as the intensity index is the most widely spread scientific way.
In fact, running power is an upgraded version of the pace, which takes into account the impact of slope and environment.
Click and select the submenu “running schedule” to get our completed running training plan.
Instructions before training 2.1 curriculum varies from person to person.
It is recommended to use stryd running power meter.
Equipment suggestions.
For example, there will be large deviation in sections with uphill and downhill slopes, different sections where runners often exercise, or where the GPS signal is weak.
The daily and weekly intensity is customized based on previous training.
You can learn about it by reading the article “running equipment | stryd power meter”.
In order to solve this problem, we provide the training time of each heart rate interval under the daily training plan.
The scientific training method is mainly to monitor your exercise intensity.
Therefore, you need to have heart rate equipment, such as photoelectric heart rate watch, heart rate band or heart rate arm band (the latter two are recommended)* If you don’t have the equipment, you can buy it in my store.
Our running training plan is based on the runner’s model in this grade segment.
The purpose is: if you are absent from training one day, you can spread the exercise time in the heart rate range of the training to the next few days.
Click to enter the applet to buy: stryd running power meter III.
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The running training plan is compiled by postgraduates from the school of physical education of Ningbo University through the analysis of daily training intensity.
Using power, you need a reliable power device.
So for runners who use running pace as intensity monitoring, you need a fixed training place, preferably with little slope fluctuation.
2.3.2 it is the most common way for primary runners to record the pace as an intensity index.
How to divide the pace, that is, how much the pace is aerobic, mixed or anaerobic, you can see the article “calculating the running pace range”.