The Three-Month Marathon Training Plan
If you've just started a marathon or half marathon training, your task is to gradually increase the intensity of your run until the first few weeks of the race, then gradually reduce it and rest the week before the race.
before you start, be sure to consult your doctor before taking on a serious physical challenge like a marathon. Your healthcare team can help you identify any situations that may affect your training program and treat them before they become a problem. In addition, if you can, give yourself some extra training time. If you start, the more your body needs to adapt to this new intensity, the easier it is to play. However, if you only have three months, you can still do many things to help your body prepare for this new adventure. There are three types of training runs
any kind of long-distance training plan will focus on three types of runs, each of which will help your body prepare for one aspect of the challenges you will encounter on race day. Your long run is exactly what the name means. Because the focus is on distance, your pace should be 30 seconds to 1 minute less than your expected match pace. It is also self-evident to run at a speed of
. These sprints are completed at or near the top speed, and usually include repeats (basically intervals) of 200m, 400m, 800m or even 1600m (1 mile). It's easiest to do this on the track, but you can also do it on the treadmill, or anywhere you can determine your distance. The third type of running is rhythm running. This separates distance from speed running and runs a medium distance at a speed of 30 seconds faster than your target race day. This helps your body get used to maintaining a faster pace. Make your training plan make a suggestion to the American Council: if you are a beginner, pay more attention to gradually increase your mileage with the help of these long-distance running, rather than speed and rhythm running. After all, your first goal should be to increase your endurance across the finish line.
with the development of endurance, you can increase your speed and pace run to improve your overall speed, but limit it to once a week, no more than twice a week, otherwise you won & 39; there is not enough recovery time between runs. Rest is also an important part of the training plan. Plan to take at least one day off after particularly intense training, such as long-distance running and speed training. Give your body the chance to recharge, recover and rebuild before the next workout, improve your running performance and reduce your energy risk.
The weekly plan should be as follows:
- Monday: rest
- Tuesday: speed run
- Wednesday: rest
- Thursday: rhythm run or mountain training
- Friday: rest
- Saturday: long run
- Sunday: rest, or do a simple recovery run Enough recovery time? No problem - reduce to a thoughtful long run and a speed or tempo workout, then add more relaxed runs, because you can at least run more miles at your feet.
the length of your distance and pace run, as well as your total mileage per week, should be increased slowly until around week 9 of the 12 week training program, and then gradually decreased until week 12 (race week). Skip long runs during race week and switch to rest - although some runners prefer short distance, interval based "race preparation" runs the night before the race.
make sure you are as consistent as possible in your training and gradually increase your speed or distance to avoid injury. In an interview at the University of California, Davis, health, physician and sports medicine expert brandiwat suggested that you increase mileage by no more than 10 to 15 percent a week. Category
your long run should be 39; t-peak of Marathon length; 20-21 mile long run is the typical maximum. Combined with other runs this week, this will prepare your body for a full marathon on race day.
find your race pace
your overall fitness level now determines the distance and speed you will start training. Wentworth Institute of technology provides a useful tip for finding your long-distance running speed: set a running speed that allows you to speak or talk in complete sentences. This will keep you near the first ventilation threshold. You can see VT1 abbreviated as VT1, which should keep you running long distance. When you keep running, you will find that your ventilation threshold is getting higher and higher, which means you can run faster without losing breath.
you can also use the online training pace calculator to help you calculate your target pace; if you enter the latest running pace, the calculator will break down the ideal pace of each training type. Marathon training: Dieting when you retrain for a marathon, dieting can give you an extraordinary marathon experience or endure 26 miles of pain. No matter what nutrition plan you choose, you need to adjust it to your body & your needs and the details of your training plan. The Mayo Clinic health system provides long distance runners with a good place to start any intense training program. Its daily recommendations include: 2.7 to 4.5 grams of carbohydrates per pound of body weight, so that your muscles have a lot of ready-made fuel; 0.6 to 0.8 grams of protein per pound of body weight; this helps your body build and maintain lean muscles, and provides power for your running. The health system doesn't offer specific advice on fat, but it does encourage you to eat healthy unsaturated fat. The dining time will also be different. Starting with the Mayo Clinic health system, the Mayo Clinic recommends a low-fat meal with 200 to 300 grams of carbohydrates and 30 grams of lean protein three or four hours before a race or long run.
in the race day or long distance race, the Mayo Clinic also recommends 30 to 60 grams of carbohydrates per hour, which you can easily get from sports drinks, gelatin or chewing. In the end, hydration is important - a lot. The special operation hospital suggests regular water supplement and small mouth drinking all day. Then on race day, drink 16 ounces of water an hour or two before the start of the race and a few mouthfuls every 15 to 20 minutes while running. (in organized competitions, aid stations make it easy.) At the end of the game, drink 16 to 24 ounces of water. Tips: these long runs give you the opportunity to practice regular diet and water supplement, so you don't have to run to the Bush as hard as you can on race day. Running a marathon is not only a mental effort, but also a physical effort. The following key strategies will help you prepare for success in these two aspects. These include:
always start your intense run with a warm-up time of 10 to 15 minutes and cool down for the next 10 to 15 minutes. Stretch after a run to increase flexibility and reduce your risk of injury. Set an intermediate goal -
Run 5K, 10K or half marathon -
so you can enjoy the fruits of success all the way. Join a running club or recruit a "responsible partner" - you can run with him, or at least register with him, and hold him accountable for your training goals.