Marathon training plan Marathon training plan

The goal should be achievable. If you plan to exercise for 3 hours and 50 minutes a year, you should be able to finish it. My current score is 4 hours and 50 minutes. If you are old and haven't exercised for many years, it is also considered jogging. But if you are young. It is easy to be lifted.

5 kilometers and 27 minutes on average. Usually my fastest speed of 5 kilometers should be 17- 18 minutes. So in comparison, 27 minutes should be relatively easy.

The most important thing is to adapt your body to this speed. Keep running. No cramps.

I realized that running a marathon needs lightness and agility. As long as you can relax and run fast, your grades will be better.

So some online training programs are mountain climbing and variable speed running. I think you can practice relaxation and rhythm by running at variable speed and skipping rope. You need a watch to record your speed every 5 kilometers.

I suggest you run 5- 10 km on the first day and run a long distance once a week, such as 10-30 km, so that you can have a good rest for two days. If you feel a little tired, reduce the training intensity.

Eat well and sleep well. Don't get hurt. Set goals for your pace. Training for half a year should reach about 4 hours.

Games are usually more exciting. Don't start too slowly or too fast. The most sad thing is the last 30-40 kilometers, and this speed must be maintained. Usually, most people will lose time in the game during this period. You should also pay attention when you are training.

Generally, you can run for 4 hours, and generally you can get better results in the competition.

Be careful, don't train too hard. For example, squatting to climb a mountain. Just the right amount. If you get hurt, it's not worth the loss.

Your goal is still easy to achieve. You can achieve your goal without even carrying 20 kilograms.

How to make a three-month training plan for a half marathon?

The specific scheme is as follows:

There is not much difference between long-distance running and sprint. Sprinting requires the strength of hip muscles. It's explosive. Long-distance running requires the power to swing your thighs. You need the posterior gluteal muscles! ! ! Developing calf muscles is very important for sprinting. The upper limb muscles of long-distance running need to swing for a long time, and both need abdominal muscles and back muscles, which are essential in strength training and as important as gluteal muscles! ! !

To tell you simply, your heart and lung ability must be good, but your physical strength is too poor. You need more dumbbell training to strengthen your lower limbs. You can also tie sandbags to your upper limbs. Long-distance running is not only the foundation of good cardiopulmonary strength, but also the key, so strengthening strength is what you need most at present! ! !

Adjust the breathing rhythm when running, stabilize the pace frequency, and don't do variable-speed running. During the whole exercise, breathe at a constant speed, or take a deep breath when you are short of breath to increase oxygen intake. Learn to adjust your state. Generally, you should follow others' tactics. If they are too slow, they will overtake to find the next target. By analogy, others will follow you unhurriedly and run at their own pace. When they overtake you, follow them as quickly as possible, because following them can save energy! Running 20,000 to 30,000 meters once or twice a week must have the effect of practicing, otherwise it will be useless! ! !

Practice one more day before the game, focusing on sprinting. Running 20 1000 meters is speed, running 30,000 meters is physical strength and endurance, and training in the strength room is the best preparation before the game! ! !

Come on! ! !

The preparatory activities of the day before running: jog for two kilometers, kick and lift your legs high, then pedal for three times, 30 meters, accelerate for three times, 50 meters, then take running shoes to check into the grass, do a few accelerated runs, and take off your clothes for five minutes to make an accelerated race. Try to keep enough heat and excitement at the starting point when jumping on the road! ! !

Marathon training program?

There is no time to elaborate today. In case of emergency, you can refer to the following two training plans: The following is the training plan for marathon runners, which was formulated by the famous Italian coach Lei Natuo Canoy who is currently coaching in Ken.

Increase everyone's chances of winning the plan of $654.38+$00,000. Although Kenya's training program has surpassed the "devil" level, its spirit of being born for bonuses deeply touched me. Nothing for nothing. If you want to be rich, exercise first.

I. Overall objectives of training and requirements The goal of marathon performance of athletes who implement this training plan is. Male 2 hours and 09 minutes, female 1 1 minute.

The training was carried out on the plateau at an altitude of about 2200 meters. Leave the plateau and enter the competition area 3~7 days before the competition.

Second, the main tasks and load characteristics of the weekly training week 1: the load is gradually increasing, ***200~2 15 km. The second week: the amount of exercise is relatively large, * * * 2 10 ~ 225km.

The third week: the intensity of special exercises is relatively high, * * * 2 10 ~ 220km. The fourth week: the amount of exercise and intensity are relatively large, * * * 2 15 ~ 225km.

Week 5: recovery training week, *** 150~ 160 km. Week 6: The amount and intensity of special exercises are relatively large, * * * 215 ~ 225km.

Week 7: Improve special endurance and speed sense, *** 175~ 190 km. Week 8: resume training and speed improvement, * * * 2 10 ~ 220km.

Week 9: resume training and competition, ***90~ 1 10 km. Three. Weekly Training Plan Week 1 (1) Morning: 1 hour, 10 minute (3 minutes and 30 seconds/km) Afternoon: 1 hour, easy running (2) Morning: 20 minutes, 7 * 2km (.

Uphill sprint (maximum speed) (5) Morning: 35-38km variable speed running (15km) easy running +5km variable speed running (1km fast, 1km slow)+10km marathon speed running +2-5km easy running+. For example, uphill running (multi-distance high-intensity long-distance running) (6) morning: 45 minutes relaxation activity afternoon: 45 minutes relaxation activity (day) morning: 1 hour recovery relaxation running afternoon: 1 hour middle-speed running (3 minutes and 30 seconds /km) The following is the arrangement of the first 9 weeks of the marathon prepared by the famous Italian coach Lei Natuo Canoy who is currently coaching in Kenya.

Increase everyone's chances of winning the plan of $654.38+$00,000. Although Kenya's training program has surpassed the "devil" level, its spirit of being born for bonuses deeply touched me. Nothing for nothing. If you want to be rich, exercise first.

I. Overall objectives of training and requirements The goal of marathon performance of athletes who implement this training plan is. Male 2 hours and 09 minutes, female 1 1 minute.

The training was carried out on the plateau at an altitude of about 2200 meters. Leave the plateau and enter the competition area 3~7 days before the competition.

Second, the main tasks and load characteristics of the weekly training week 1: the load is gradually increasing, ***200~2 15 km. The second week: the amount of exercise is relatively large, * * * 2 10 ~ 225km.

The third week: the intensity of special exercises is relatively high, * * * 2 10 ~ 220km. The fourth week: the amount of exercise and intensity are relatively large, * * * 2 15 ~ 225km.

Week 5: recovery training week, *** 150~ 160 km. Week 6: The amount and intensity of special exercises are relatively large, * * * 215 ~ 225km.

Week 7: Improve special endurance and speed sense, *** 175~ 190 km. Week 8: resume training and speed improvement, * * * 2 10 ~ 220km.

Week 9: resume training and competition, ***90~ 1 10 km. Three. Weekly Training Plan Week 1 (1) Morning: 1 hour, 10 minute (3 minutes and 30 seconds/km) Afternoon: 1 hour, easy running (2) Morning: 20 minutes, 7 * 2km (.

Uphill sprint (maximum speed) (5) Morning: 35-38km variable speed running (15km) easy running +5km variable speed running (1km fast, 1km slow)+10km marathon speed running +2-5km easy running+. Such as uphill running (multi-distance high-intensity long-distance running) (6) morning: 45 minutes relaxation activity afternoon: 45 minutes relaxation activity (day) morning: 1 hour recovery relaxation running afternoon: 1 hour middle-speed running (3 minutes and 30 seconds/km) fourth week (1) morning:/.

Such as uphill running (multi-distance high-intensity long-distance running) (3) morning: relax for 45 minutes; Afternoon: Relax for 45 minutes (4) Morning: Relax for running 1 hour (3 minutes and 30 seconds /km) Afternoon: 1 hour 65438+ running for 00 minutes (5) Morning: 65438+. 100 meter uphill sprint (maximum speed) (6) morning: 20 minutes to prepare for activities, 22-25km mountain pace running (day): 2 hours and 30 minutes easy to run (according to self-feeling) The fifth week (1) morning: 1 hour recovery easy to run (2

Track practice, speed control (special marathon endurance sports) (Sunday): 50 minutes in the morning and 50 minutes in the afternoon. Week 6 (1): 65438+ 0 hours in the morning+10* 100 meters, uphill sprint (maximum speed): 65438+ in the afternoon.

Marathon training program?

"Keeping healthy" is the most important suggestion in marathon training, but it is ignored by most people.

In other words, don't practice too hard and get hurt. Instead of overtraining, it is better to train less, which makes people feel strong and full of desire. Of course, the way is to find a suitable boundary between the two.

The weekly running volume only increased by 10%. Before the long-distance race reaches 10 mile, only increase 1 mile at a time, and then if you want to increase the distance, increase it by 2 miles at a time.

At the same time, we should join recovery week and recovery day. The following is a similar 8-week marathon training (miles): 20-22-24-20-26-28-30-20.

You don't have to train hard seven days a week, you just need 3-4 days of intelligent training a week. Now similar methods are marathon training plan, marathon training plan, and 70% senior runners modify the training time to three times a week. Long-distance running is beyond doubt.

The less marathon experience, the slower you run, and the more important long-distance running is to you. You need to adapt yourself to running with your feet for 3 hours, 4 hours or more.

Most experts suggest that the long-distance running time is 2.5 hours to 3 hours; It is recommended to run for a long time, but China and Canada include some walking breaks. As long as you can stand on the starting line healthily and strongly, everything will be fine.

Add "progressive marathon pace" to the long-distance running training plan. Run 6 miles at 40 seconds slower than Marasson's pace, then run another 6 miles at 20 seconds slower than Marasson's pace, and run the last 6 miles at marathon pace.

Increase the running distance of lactic acid threshold and run longer, even reaching 12 mile. Gradually extend your lactate threshold running distance, which is slower than your pace when you run 4 miles.

The longer you run the lactate threshold, the more profit you will make in the road race. In order to stay healthy and recover from marathon training, you need to make your body efficient and full of energy.

First, add carbohydrates-energy bars, sports drinks, etc.-in the long and hard training to stay strong, and then add beneficial carbohydrates as soon as possible after the training, which will make your tired leg muscles full of energy again, and at the same time add some protein for muscle recovery. Sweating and advancing during running accelerate the consumption of iron, so you'd better supplement enough iron.

Cooking with iron helps this, and at the same time, you can eat foods rich in iron and vitamin C, which can increase the body's absorption of iron. Many runners don't like to lose weight, and we are confused by a lofty insistence-the greater the effort, the more gains, and the retreat will not win.

Marathon training program

First of all, talk about long-distance running.

Whether physically or psychologically, it is the focus of your preparation for the marathon. As the race approaches, you should try to increase the running distance, and the longest distance should be arranged 3-6 weeks before the race. For beginners, the longest distance is 25-30 kilometers, while experienced athletes can run 50 kilometers, and some Japanese athletes even run for 6 hours (of course, marathon enthusiasts don't have to train like this)! In short, scientific and regular marathon runners have long-distance running all year round during training.

Secondly, talk about speed training. You need to do some training faster than during the game, so that you can feel relaxed during the game.

Some experienced marathon runners' speed training methods mainly include repeated training and interval training on roads, grasslands or track and field. These are also very important for athletes who only aim at finishing the competition or participating for the first time, otherwise they will be easily injured.

Third, let's talk about rest days. After applying another load to your body, your body should recover before you can adapt to the load you apply again.

No load or recovery means no adaptation, so there is no improvement. No matter how good an athlete is, he should arrange a rest, which is very important for his body to recover his energy, and can also free his brain from daily training and have a rest.

This is very important in the adjustment period, that is, near the game. If you keep increasing the amount of training, you will drag your tired body to the starting line. In addition, how can we achieve the best competitive state? Sometimes, it is difficult to judge when you can reach the peak only by the training load you can bear.

You may feel tired, but you can still finish the training. If this happens near the game, you should start to relax. If this happens far away from the game, you should consider whether you should take a short rest. Once your best competitive state is formed, you can bear high-intensity load-about 2 weeks after the end of maximum intensity training.

The danger is that you are not at your best during the game, which will make you feel tired during the game. Therefore, we should also pay great attention to this point when arranging training.

Sort out the main points of the training plan 1, estimate your initial state, and then adjust your goals accordingly. Step by step. 3. The maximum intensity training appears in the middle and late period of the whole plan. 4. Pay attention to rest.

Training plan for the first three weeks of half marathon, 2 1 km

Suppose you are an ordinary young man, 25 years old, who doesn't do much exercise. Make a plan first, and the goal is to finish half of the race in 2 hours and 30 minutes.

First week

On the first day, walk four laps on the 400-meter track in the playground to warm up, then jog 1 lap, jog four laps, and then relax and walk four laps.

Skipping rope on the second day 100, 8 groups in each group, 4 laps of warm-up, 4 laps of jogging and 4 laps of relaxation on the 400m runway.

On the third day, rest or go fast for 8 laps of the 400-meter runway.

On the fourth day, 2 laps of the 400-meter runway, fast walking, jogging 2 laps as a warm-up, jogging 4 laps, running 4 laps at normal speed, jogging 4 laps, fast walking 4 laps.

Rest on the fifth day

On the sixth day, there are 2 laps of the 400-meter runway, 2 laps of brisk walking and 2 laps of jogging as a warm-up, 4 laps of normal speed, 5 minutes of normal speed, 5 minutes of jogging, 4 laps of brisk walking and 5 minutes of skipping rope. 100, 8 groups in each group.

On the seventh day, take a thorough rest and pay attention to nutrient intake.

Second week

On the first day of the playground, 400-meter track, 4 laps jogging, 8 laps jogging, 4 laps walking, 8 laps jogging and 4 laps relaxing.

On the second day, four laps of the 400-meter runway in the playground jog, warm up and jump rope 200 ***8 groups rest for 5 minutes, eight laps of the 400-meter runway jog for 5 minutes, eight laps of the 400-meter runway jog for 5 minutes, and four laps walk to relax.

Rest on the third day

Day 4 100 Skipping 200 A group of 300 Skipping 200 Skipping 100 Skipping 3 Skipping 3 Skipping 300 Skipping 300 Skipping 65438 Skipping 65438 Skipping.

Rest on the fifth day

On the sixth day, jog for 4 laps on the 400-meter track, warm up for 8 laps on the 400-meter track, then rest for 5 minutes and do 8 laps, which can't exceed 40 minutes, and then jog for 4 laps after 5 minutes, which can't exceed 30 minutes.

Take a thorough rest on the sixth day.

Third week

On the first day of the playground, take a rest after 8 laps of jogging 10 minute, take a rest after 8 laps of jogging 10 minute, take a rest after 4 laps of jogging 10 minute, go quickly and relax, and finish the training for 4 laps.

Rest the next day. Starting today, the diet should be light, eat more vitamins and protein, and eat less salt.

The third day is the same as the fourth day of the second week.

On the fourth day, the playground jogged for 8 laps on the 400-meter runway, and rested after normal speed 10 minute. Two laps of the 400-meter runway are a group of fast sprints, and the sprint is completed within 6 minutes. * * * Conduct four groups, and then each group will rest for 10 minutes with an interval of 3 minutes. The normal speed of the 400-meter runway is 8 laps followed by 4 laps of fast walking, followed by 4 laps of slow walking and relaxation training.

Take a thorough rest on the fifth day

On the sixth day, the total number of simple jogging or skipping rope should not exceed 1000.

On the seventh day, match day, fight! ! !

Come on, I wish you success

How to make a marathon training plan

Marathon Training Plan: How to Prepare for Marathon Scientifically

1. Just run enough.

"Keeping healthy" is the most important suggestion in marathon training, but it is ignored by most people. In other words, don't practice too hard and get hurt. Instead of overtraining, it is better to train less, which makes people feel strong and full of desire. Of course, the way is to find a suitable boundary between the two.

Step 2 slowly increase the amount

The weekly running volume only increased by 10%. Before the long-distance race reaches 10 mile, only increase 1 mile at a time, and then if you want to increase the distance, increase it by 2 miles at a time. At the same time, we should join recovery week and recovery day. The following is a similar 8-week marathon training (miles): 20-22-24-20-26-28-30-20.

3. Recovery, recovery, or recovery

You don't have to train hard seven days a week, you just need 3-4 days of intelligent training a week, which was confirmed by a study conducted by Northern Iowa State University in 1994. It shows that runners who train four times a week are at the same level as runners who train six times a week and run 20% more. Now, a similar method is Furman's first marathon training plan, in which 70% senior runners modify the training time to three times a week.

long-distance run

There is no doubt about it. The less marathon experience, the slower you run, and the more important long-distance running is to you. You need to adapt yourself to running with your feet for 3 hours, 4 hours or more. Most experts suggest that the long-distance running time is 2.5 hours to 3 hours; Jeff Galloway suggested running longer, but China and Canada included some walking breaks. As long as you can stand on the starting line healthily and strongly, everything will be fine.

Practice marathon pace

Ann Alyanak, the coach of Dayton University, ran 2 minutes and 38 seconds in the Boston Marathon last spring, improving her personal best by 65,438+00 minutes. She believes that her key is to add "progressive marathon pace" to the long-distance running training plan. Alyanak did a two-mile warm-up run, then ran six miles slower than Malasson for 40 seconds, then ran another six miles slower than Malasson for 20 seconds, and finished the last six miles at a marathon speed. "I can overcome the negative factors in Boston." She said.

6. Increase your lactate threshold distance.

At first, the lactate threshold run was put forward by the talented coach Dr. Jack Daniels, and then another talented coach Dr. Joe Virgil suggested that Tina custer run the lactate threshold for a longer time-even reaching 12 mile. He made Meb Keflezighi stand on the podium of the Olympic marathon twice. Gradually extend your lactate threshold running distance, which is slower than your pace when you run 4 miles. "The longer you run the lactate threshold, the greater your profit in the road race," said the vigil.

Supplement carbohydrates

In order to stay healthy and recover from marathon training, you need to make your body efficient and full of energy. First, add carbohydrates-energy bars, sports drinks, etc.-in the long and hard training to stay strong, and then add beneficial carbohydrates as soon as possible after the training, which will make your tired leg muscles full of energy again, and at the same time add some protein for muscle recovery.

8. Pay attention to iron supplementation

No one in Karp's study mentioned that he was a vegetarian. Sweating and advancing during running accelerate the consumption of iron. You don't have to eat meat to run a marathon, but you'd better supplement enough iron. Cooking with iron helps this, and at the same time, you can eat foods rich in iron and vitamin C, which can increase the body's absorption of iron.

9. Avoid pain

Recently, I asked Sports Peter Pfitzinger what he would do differently if he were 22 years old now. He has participated in the Olympic Games twice as an American Olympic marathon runner (1984 and 1988), and is now a sports physiologist and writer. He said that he would set aside some time for rest and cross-training every week at the beginning of the problem, so that some core training could be included in the training plan. "I realized that maintaining stability can help runners maintain a good running state and maintain their speed in the race." Pfitzinger said that he is now the CEO of New Zealand North Institute of Physical Education.

10. It has dropped in the past 2-3 weeks.

Many runners don't like to lose weight, and we are confused by a lofty insistence-the greater the effort, the more gains, and we can't win if we retreat. A new study by Bauer State University shows that losing weight for 2-3 weeks can significantly enhance the strength of type II muscles, which are what we call fast muscles or aerobic muscles, and these muscles can improve our exercise level. Of course, as Ryan Hall's experience shows, you don't have to completely follow these principles to run a marathon, but the more you follow these principles, the more likely you are to win the marathon.