Noruega
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| - | + | Okay you have a whole year ahead of you.Lets start with the pyramid: 1.Building ennrcadue/strength.Usually I say run based on time, but if you are training for a marathon, you want base your runs on a weekly mile basis. Starting at fifty-sixty miles a week is okay(below average) but that should be where you start.Could winters(Nov-Dec) getting a lot of snow. Stick to training just with the bare limits, as in run outside only on good days, get to a gym otherwise. Use this time to work more on your oxygen in-take, and your abs. Remember form is a key essential, for it will effect your stomach.Next on the pyramid: The Ladder(Jan). Time to really transition your body, prepare it for the training you will have ahead of you. Already gone through tough ab workouts and perfecting the stomach. So now you can do training that involves more of the stomach, like eating and running, running then coming home to a quick meal, also now you should start getting urself use to eating specific meals, water intake, and all those little details that will effect you in the long run. The Ladder time is to focus on you(find out about your body) as to how you should train, eat, stretch, and run, you will know what you will have to do to improve to better times.Next step: Hell(Feb-May) for the next four months you should go through hills, building your miles up. Doing these miles on hills in higher altitude, that way it will help your lungs(once again oxygen intake) keep it simple with exercise of other parts of the body(as in weights if you do them, ab workouts, swimming). The key here is to never push yourself 100% in anything. Do it at a safe 70-75% ratio.Next pyramid step: Speed! Rocky Speed!(Jun-July) Miles are up, feeling strong, but are you that fast. Time to find out if all that work has come to do you good. Your body should be well ready for anything u throw at it(BRING IT ON!!!) I know ur probably impatient by nowthese timed speed drills start with just doing 100m sprints, 100m cool and easy, and work urself all the way up to one mile. Then just do mile run times. Find out ur weakness, then find out about your race.Next step: Qualify(Aug) Find out before hand, do a race(doesnt have to be a marathon, training marathon 18 milesaround there) and work from that. See what your times are, see where you had your problems. Did you push too hard on a hill, you didnt stick with that guy when he pushed and now u r three minutes behind him! Use it to focus as to where u will be in a big race, its always crowded, so try to relax and remember youve done ur work you are ready.Final step: Showtime(Sep-Oct) september u should be running three times a day if possible. Run in the morning, in the afternoon, at night. Run a half-hour to an hour each run. If you cant then save them for days off, and work more on your speed combined with your pace. Just how long you can manage this pace. Yeah Boston is famous for the heartbreak hill. You aint scared, youre gonna show the hill whos boss. Time to start running with some friends and get the bravery in your heart. Whenever ur down in the race rub your heart(where ur wings are) and become the brave runner u always wanted to be. Time to find spots on the boston course where you will pick up slow down. Obviously run the course to be ready for this.ThenOctober.show time. | |
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Current revision as of 22:38, 12 February 2013
Okay you have a whole year ahead of you.Lets start with the pyramid: 1.Building ennrcadue/strength.Usually I say run based on time, but if you are training for a marathon, you want base your runs on a weekly mile basis. Starting at fifty-sixty miles a week is okay(below average) but that should be where you start.Could winters(Nov-Dec) getting a lot of snow. Stick to training just with the bare limits, as in run outside only on good days, get to a gym otherwise. Use this time to work more on your oxygen in-take, and your abs. Remember form is a key essential, for it will effect your stomach.Next on the pyramid: The Ladder(Jan). Time to really transition your body, prepare it for the training you will have ahead of you. Already gone through tough ab workouts and perfecting the stomach. So now you can do training that involves more of the stomach, like eating and running, running then coming home to a quick meal, also now you should start getting urself use to eating specific meals, water intake, and all those little details that will effect you in the long run. The Ladder time is to focus on you(find out about your body) as to how you should train, eat, stretch, and run, you will know what you will have to do to improve to better times.Next step: Hell(Feb-May) for the next four months you should go through hills, building your miles up. Doing these miles on hills in higher altitude, that way it will help your lungs(once again oxygen intake) keep it simple with exercise of other parts of the body(as in weights if you do them, ab workouts, swimming). The key here is to never push yourself 100% in anything. Do it at a safe 70-75% ratio.Next pyramid step: Speed! Rocky Speed!(Jun-July) Miles are up, feeling strong, but are you that fast. Time to find out if all that work has come to do you good. Your body should be well ready for anything u throw at it(BRING IT ON!!!) I know ur probably impatient by nowthese timed speed drills start with just doing 100m sprints, 100m cool and easy, and work urself all the way up to one mile. Then just do mile run times. Find out ur weakness, then find out about your race.Next step: Qualify(Aug) Find out before hand, do a race(doesnt have to be a marathon, training marathon 18 milesaround there) and work from that. See what your times are, see where you had your problems. Did you push too hard on a hill, you didnt stick with that guy when he pushed and now u r three minutes behind him! Use it to focus as to where u will be in a big race, its always crowded, so try to relax and remember youve done ur work you are ready.Final step: Showtime(Sep-Oct) september u should be running three times a day if possible. Run in the morning, in the afternoon, at night. Run a half-hour to an hour each run. If you cant then save them for days off, and work more on your speed combined with your pace. Just how long you can manage this pace. Yeah Boston is famous for the heartbreak hill. You aint scared, youre gonna show the hill whos boss. Time to start running with some friends and get the bravery in your heart. Whenever ur down in the race rub your heart(where ur wings are) and become the brave runner u always wanted to be. Time to find spots on the boston course where you will pick up slow down. Obviously run the course to be ready for this.ThenOctober.show time.
