Question:

What is the most important part of marathon training?

Semana de largo plazo: el ingrediente principal de entrenamiento para el maratón

¿Quieres una receta para el éxito en el maratón? Asegúrese de incluir una larga carrera una vez por semana durante 10-12 semanas. La duración de largo plazo que varía, pero es recomendable que dos o tres carreras de entrenamiento de al menos 20 millas durante los pocos meses antes de la maratón.

La clave es escalonar la semana de las pistas más largas. Correr 20 millas en dos sábados consecutivos es factible, pero no es necesario y no es la mejor manera de entrenar debido a que su cuerpo doesn? Tengo mucho tiempo para recuperarse.

Suponiendo que se está ejecutando al menos 20 kilómetros a la semana durante 5-8 millas a la vez, comienza por ejecutar 8-10 millas un fin de semana. El próximo fin de semana, correr 10-12 km, y luego próximo fin de semana, trate de 12-15 millas, pero el fin de semana después de que desciendan de nuevo a 10 millas. A continuación, ejecute de nuevo 15 millas de la próxima semana, y luego tratar de 15-18 millas, y luego 20 kilómetros.

Si usted es un corredor más experimentado que dirige 30-40 kilómetros a la semana, y estás acostumbrado a correr 10 millas a la vez, iniciar el entrenamiento para el maratón, con grandes tiradas de 13 millas, y luego tratar de 16-17 millas a la semana siguiente, y luego soltar de nuevo a 13 millas a la semana siguiente, y luego hacer 17 millas de nuevo la próxima semana, luego 20 millas de la semana después de eso. La semana después de una carrera de 20 kilómetros, que su? Largo plazo? 10-13 millas, o menos si usted es nuevo en las largas distancias y que todavía se siente cansado. Repita este patrón, al menos, una vez más antes de la maratón, de trabajo, hasta un plazo de 20 segundos milla y luego echarse para atrás.

Por supuesto, usted don? T tienes que hacer carreras largas los fines de semana, pero que suele ser el momento en que la gente tiene unas horas para pasar. Pero si tienes miércoles por la mañana libre, y que? Mejor tiempo SA para usted que la mañana del sábado, ajustar su horario de entrenamiento en consecuencia.

Funcionamiento Frequently Asked Questions

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What is the most important part of marathon training?

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How far ahead of the marathon should I buy new shoes?

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