Training Marathon

The running is well the sport by excellence
to find the physical condition
and to preserve the shape.

Description:

The marathon is a difficult race.
It asks a specific preparation, a physical engagement during four months of preparation, and to carry out a final combat against oneself even for can be to finish victorious, but whereas the victory is beautiful.

How to manage: the rhythm

The marathon, one finishes it, but in which state and which times. The drive perhaps made with a program of drive and an objective of time. The objective of time determine the level of the program, which will be the same one in its structure the base is alternation between on the one hand meetings of rate/rhythm at the speed targets selected to engrave the speed of race in the organization and on the other hand meetings length to prepare the organization with a long effort.
The step is progressive by increasing the distances progressively, with all times of the weeks light to encourage with the recuperation. To give a command of idea, a mileage up to 120 km weekly can make it possible to carry out a performance of 2 hours 30.
The session of rate/rhythm will be done on track, the long meetings will be made within a free framework, with a personal preference for under wood well less traumatizing that the bitumen or tartan. The fast meetings can be made within a free framework dice at the time the ground flat and is spread out beforehand.
The key part of the program, its essential contribution, is beyond mileage, the acquisition of the rate/rhythm of race. To make kilometers, still and still, has one goal, the land one certainly, but not only, there is also the rate/rhythm. Once the technique of race to foot acquired, the rate/rhythm must be acquired. How to acquire the rate/rhythm? And well by the repetition; land it is certainly of primary importance, but the rate/rhythm is necessary. It is necessary to arrive by a significant distance often repeated to make it possible the body to store a speed of race. This speed is of course speed' objective' which will make it possible to reach the time referred to at the time of the marathon. Thus all the meetings of tracks then the long meetings aim at acquiring the rate/rhythm, to store it. It is not a question especially of finishing all its meetings of tracks with better stopwatches that those previous on the program, nor to even make long meetings with a speed sometimes with 12 km/k sometimes to 14 km/h, sometimes to 9 km/h. It is necessary to leave at a rate/rhythm and to preserve it. In this direction, the meeting in pace marathon during semi is a good test. I had into 97 to carry out the Semi-Marathon of Paris, the result obtained was that preview, whereas I could have better done, but it was not my objective and I made well. The rate/rhythm was then acquired, which for the moral one is excellent and constitutes a solid base which will be useful mentally for the Marathon when the seriousness' things start. In third place, close the acquisition of the rate/rhythm, there is the power.
Other work specific can be assembled to work the power for example with a work of dimensions, or a work in swimming pool, also for recover with for example of the small meetings of naked jogging foot on grass or sand. 15 days before the race, a test on Semi-Marathon of Marathon speed can be carried out.

The wall of the 35 km:

Frustrated not to have succeed to go down under the three hours, I used this kind of program with an objective of 2 hours 48 is 15km/h of average.
I carried out the four months of program with a maximum of 60 km per week for the week charged. Return was Paris in April 1997.
All the kilometers were passed in time preview 4 minutes, except the first kilometer which taken 30 second moreover, the departure in Paris is somewhat hard. At the end of two hours I saw the Eiffel tower and passed the 30 km, always in times and certain times at the second meadows. Then speed started to then slow down without I being able there to do anything, the combat started, the marathon started; until there, carry on the kilometers did not have anything difficult, if not the fun to hold at this speed also a long time without suffering too much. Dice at the time it is the head which works in addition to the legs, and it is there that the work of the long meetings pays or is made feel, the legs start to hurt and there is evil to run correctly, it is the Wall of the Marathon. I have to tighten the teeth to manage to achieve my goal and the motivation to reach it made pass the pain in a second plan, and with the approach of the line, one holds his objective, it is the deliverance, which the victory is beautiful.
Years still after, one has this memory like one more: my marathon I overcame it!
The next goal will be to start again with an average speed of 16 km/h. If I must reinforce my drive, it will be in the power part, with on the one hand more kilometers at the time of the long meetings, that is to say more bicycle to limit the efforts traumatizing and with large gear ratio. But it will be however around these 30/35 kilometers that I know that my marathon will start, the kilometers precedent not being that kilometers of waiting during which it is necessary to take care to be regular and pay attention to its race, its rhythm.

Preparing a running goal

On same subject

Marathon programms and training plans

Aiming to run a marathon is an admirable goal.

Here are some tips to prepare yourself as best as possible and finish YOUR marathon according to YOUR abilities.
Running a marathon can take 2 hours and 30 minutes or 6 hours.

Knowing where you stand is something you can do to avoid mistakes.
Then you can choose the Marathon training plan that suits you and go for success.

Determining your objectives

An objective is determined based on your own abilities, and this can be calculated:

Step 1 : Determining your marathon objective

• How to prepare your running objective using the VMA test or the Yasso test.
Once this step is done, it is important to understand how to prepare yourself and avoid injuries.

The Preparation

• Marathon Preparation
"Approaching a marathon without preparation is inhumane"
Here is an example of a process and preparation to start a marathon with serenity and finish the race satisfied.

• Marathon Split Times
Table according to paces from 10 to 20 km/h.

• Stretching
The visual plank of stretching exercises to recover well from your training.

Marathon Training

After understanding how to run a marathon and determining your objective, the training can begin!

Step 2: Marathon training with a plan

• Measure your fitness level with the Ruffier-Dickson test

• Fitness program or how to be ready to start a marathon training program.

• To know how to train, it is interesting to calculate your Training heart rate zones.

• To understand how to work, here is a marathon training plan: Commented example of a marathon training program