How to run a marathon preparatory race? In addition to LSD, how can you run long distances?

How to run a marathon preparation? In addition to LSD, how can I run long distances?

How to run a marathon preparation? Only long distance jogging (LSD) feels too monotonous? The following are three long distance jogging training methods, let's run in a variety of ways!

Long distance jogging

Long distance jogging, the English abbreviation LSD, is the most basic long distance jogging training method. Whether it is a novice preparing for the first horse or a master who has been in the fortnight, long distance jogging on weekends can help runners effectively improve endurance and aerobic ability, and reduce slower speeds The probability of injury.

Tulip recommends that the running intensity should be maintained at 75%-80% maximum heart rate, which is lower than the marathon pace, and maintain it at a level where you can talk freely. Paying attention to time rather than distance can keep you at a more calm pace. It is recommended to gradually increase the running time from 1.5 hours in the early stage of the preparation to 3.5 hours.

Starting the long distance running

When conducting long-distance training, you can try to keep a slower speed in the first half and gradually accelerate in the second half to reach and exceed the marathon speed. The purpose is to strengthen the muscles and nervous system, and train the body to maintain stable speed under fatigue, so as to not lose speed during marathon races, and even achieve a strategy of slightly faster than the first half of the journey.

Compared with LSD, the training method of acceleration in the later journey will put more pressure on the body and require more time to recover. You can arrange the interval between the middle of the horse preparation and the regular LSD.

Marathon target pace long distance running

As the race approaches and the improvement of running ability, how many marathon target pace can be completed with the marathon target pace. Secondary long-distance training. The purpose is to adapt to the speed and rhythm of the marathon, determine the final competition goal, and check whether the equipment and supplies are suitable.

Simulated running does not mean that you really run a marathon. In a 30-kilometer training, completing 20 kilometers of marathon target pace will achieve good results. You need to maintain physical fitness and save the best performance for the race day.

After reading the above content, have you got the long-distance running training method? Practice it quickly and look forward to your good results!