Marathon training methods

Marathon is a relatively common competitive sport. In recent years, many large cities in my country have launched marathon national fitness activities, and more and more people are participating in it. It is also good for physical health. Of course, we know that the mileage of the marathon is relatively long. The full marathon is about 42 kilometers, and even the half marathon is relatively long, so we must pay attention to some training methods for the marathon.

(1) Develop a training plan

Follow scientific training methods and training plans, there are many on the Internet. But it may not be completely suitable for everyone and can be modified.

Generally speaking, a moderate training plan with a weekly running volume of 41 to 48 kilometers is as follows (long-distance running is scheduled on Sunday):

Train four times a week, and adjust the running mileage appropriately, but do not exceed 50 kilometers in total.

Thursday and Sunday are two important training sessions. For beginner runners, the long run on Sunday is not a big problem, but the interval run and tempo run on Thursday are a little more difficult. Alternative method: run 8 to 12 kilometers at target pace or 5 to 10 seconds slower than your pace.

(2) Improve aerobic endurance gradually

Don't be too eager for success. Improving your long-distance running ability, in short, is mainly about improving your cardiopulmonary function and the ability of related organs of the body to work for a long time.

Beginner runners should not set their marathon goal results too high. After a few weeks of training, find a suitable time to run (test) 10,000 meters to see how your results are. Then multiply the 10,000-meter result by the marathon endurance coefficient to get a reference marathon target result, get the target pace, and then use this target pace to guide your training.

(3) Be sure to train at the speed required by the training plan

Strictly follow the plan and make appropriate adjustments, but you cannot do whatever you want and run whenever you want or as much as you want.

(4) Enjoy the process, not the speed

When training for a marathon, don't push yourself too hard, don't tire yourself out, and don't get injured.

If you choose a faster target pace, then it’s okay to slow down by half a minute to one minute!

Although the target pace is 30 seconds slower per kilometer, which is 21 minutes slower for the entire marathon, or 1 minute slower per kilometer, which is 42 minutes slower for the entire marathon, the result is a more scientific way of running.

(5) Follow the rabbit training, that is, run after someone who has strong speed control ability.

There are rabbits with different marathon pace capabilities: 300, 310, 330, 400, 430, 500. It will feel easier if you run with more people. Those who are stronger than the rabbit can gradually speed up after halfway.

There are many ways to train for a marathon, but necessary endurance training and accumulation of running volume are essential. So if you want to run a marathon, you have to keep running!