You can achieve your goal in stages. First of all, the half horse ran into 200 first; Then, the next step runs to150; After arriving at 150, run into 140. Finally, it is to achieve what you want! Steady progress!
If you want to improve your half horse performance, do you know what your biggest obstacle is? Your biggest obstacle is weight, followed by training. Weight is a serious injury to you!
Your body mass index has reached 25.7. You are overweight. Normal body mass index values are 18.5 to 23.9. Your normal and reasonable weight should be around 72kg.
There is a saying in the running world: if you lose one kilogram, your performance will improve by three minutes.
The picture below comes from Japan and talks about the relationship between marathon performance and weight change. But the relationship between half marathon scores and weight can also be referenced.
How big the specific impact is, maybe everyone is different. If you lose weight, the marathon results will definitely have an impact. Moreover, it is a positive impact.
So, the first thing you have to do is to lose weight! Reduce your weight to a reasonable range.
There are still six months before the game, which is enough for you. First, it takes three months to lose weight. It will take another three months to start the real pre-competition training.
1. Lose weight. Shut up and pick up your legs. This is the only way to lose weight. Because you have been running for a year and a half, you have the foundation of running. The reason why your weight hasn't dropped to your reasonable range. I guess one of the biggest reasons is that your calorie intake is almost balanced. How to lose weight steadily through exercise and dieting? However, it takes a lot of perseverance to refuse the temptation of food.
Maintain the current amount of running and halve the current food intake. Take me for example, I successfully lost weight by running 100 days, from 75kg to 62kg. Of course, you can also use other methods without referring to my way. No matter what method you use, as long as you reduce your weight to a reasonable range, you are half successful! This requires you to have great determination and perseverance.
2. training. The quality of life is different, so is running training. High-quality running training helps to improve performance quickly.
Marathon is a sport of endurance and speed. If you are a Ferrari sports car, how long can you run without much oil in the tank? If you are a tractor full of oil, how fast can you run?
Your running training is too simple. You should increase diversified training methods to improve your endurance and pace.
Inverted pyramid exercise
Inverted pyramid exercise is one of the perfect running practice methods to improve endurance and pace. It is also a common practice method for the national marathon team. There are three kinds of inverted pyramid exercises: small inverted pyramid 32 1, medium inverted pyramid 532 1 and super inverted pyramid 10532 1.
It is recommended that you practice the medium inverted pyramid: "5km+3km+2km+ 1km". Don't underestimate this 1 1km. The charm of pouring gold tea lies in its short length, which provides powerful and abundant power for marathon. How to practice inverted pyramids?
First jog for 5 kilometers to warm up, and then take a quick walk instead of a three-minute rest; Then, increase the pace a little and run 3 kilometers. After the end, go quickly instead of taking a three-minute break; Then, slightly increase the pace and run for two kilometers. After the end, go quickly instead of taking a three-minute break; Go all out and finish the last mile at the fastest speed.
Practice inverted pyramids once a week, not much.
Ecstasy movement
LSD is the abbreviation of long slow distance, which refers to long-distance jogging practice. How slow is the pace of long-distance jogging practice? I recommend you, it is 30 seconds slower than the average half-horse pace. In other words, the pace of your long-distance jogging practice is about 6 minutes and 44 seconds. How long should I run? At least 20 kilometers, and of course 25 kilometers is better. Long-distance jogging exercises not only improve your endurance, but also test your patience. The most important thing is to get rid of inner anxiety and impetuousness. Do you know that?/You know what? Do you know that?/You know what? Once the demons jump out, they make you arrogant. It makes you run faster and faster. However, in the end, you are injured and collapsed! What marathon needs most is patience. Impulse is the devil, patience can keep the initial heart and control the demons. Long-distance jogging once a month is enough.
Ramp practice
A real horse starts at 30 kilometers. The real half horse starts from 18 km. If you don't join the ramp practice in your usual running practice, it will be fatal for you to meet a cable-stayed bridge or an inclined tunnel in the last three kilometers of the real half-horse track: Who am I? Where am I? where am I going? You will curse and swear never to run a fucking marathon again in your life!
In the usual running route, it is best to have a ramp. If not, then in the gym, use the ramp function of the treadmill to practice the ramp.
Ramp practice can be practiced once a week.
Gap exercise
200m clearance: 200× 10
Clearance of 400 meters: 400× 10
Clearance of 800 meters: 800× 10
Exercise is a special exercise to improve the pace, which can be practiced once every two weeks.
Core strength exercises
Core strength exercises are mainly to improve the strength of your core muscle groups. I suggest you practice this exercise once or twice a week. There is no need to practice every day, because your physical strength needs to be restored. Don't make yourself physically and mentally exhausted because of a lot of practice. This is not conducive to improving grades.
Find the right method and join diversified training. I'm sure your half-horse performance will definitely improve!
Come on!