1. Decreasing interval description: That is to say, you should run less and rest more in the last 2 1 day. Losing your weight in the past three weeks will not lower your level. In fact, research shows that your aerobic capacity, that is, the standard of your exercise level, has not changed. The first week of losing weight should start the day after your last 20-mile run, that is, three weeks before the marathon.
2. Decreasing method: it is gradual, because the training is still going on, there is no need to suddenly reduce the training. This week, you need to run less, eat more protein, revise the competition plan and choose shoes for the competition.
3. Description of training list
(1) Three weeks ago should be your longest week. This week, on the basis of sticking to your basic running plan, you will run.
The total number of steps is reduced by at least 20% from last week.
(2) You shouldn't reduce your usual running amount too much, but you should reduce your long-week running by 1-2 miles.
Generally speaking, the usual running should include 8- 10 miles of middle and long distance running and 4-6 miles of marathon running.
One day you don't run, two days you run 3-5 miles.
(3) The weekend long-distance running (2 weeks before the marathon is 14 days) should be at the same pace as last week's 20 miles (about 20-24 kilometers). Don't run too fast.
(4) Except for marathon pace running, all runs this week should be slower than your marathon pace per mile 1.30 to 2 minutes.
At an easy pace.
(5) Avoid excessive hillside training, repeated running or speed training on the hillside, which will lead to muscle tension injury.
And this should be minimized in your recovery phase.