This plan is suitable for those who want to try to finish his first marathon. Any runner who is able to realize this plan, four days a week of training will run with all the guarantees the marathon. Even those who carry out this plan and lose a day's shoot for 5 or 8 weeks, will also be able to finish without problems. And they can do so without suffering too much and experiencing a unique sensation, while above a personal challenge, provided that no mistake in the race strategy. For new marathon that is the key in the marathon. They always want to go faster than your body can be allowed, hence the famous "walls" and the nightmares of the last kms. Another factor that greatly influences the size and weight of the rider. Not be the same result in a person weighing 80 kg and 174 tall, the other weighing 95 kgs and measuring more than 1.85 inches. The weight and height to penalize rather poorly trained marathon runners.
Basic questions for either the plan:
After completing all the training is to perform three abdominal exercises (15 to 25 repetitions each), two lumbar (10 reps) and six to eight Stretching exercises (more concentrated, forcing and for about 15''or 20''in each).
The rhythms of the shooting should be very slow.
You can change the order of days for training, but not by more than two in a row. And in any case join three days.
The weights are essential in preparing the marathon. It is very important to work very specifically the quadriceps (in both eccentric and in concentric), abductors, adductors, calves, the soleus, psoas and biceps femoris. Rendiréis lesionaréis much more and you less. In the week of competition is not done weights. Weights can be replaced by rubber.
is important ankle exercises every week. Fortaleceréis them not ankles, as well mejoraréis efficiency and effectiveness of your stride and diminish the risk of injury much fasciitis, tendonitis and periostitis.
hydration should be at least half a liter of water with minerals every day that you train. And twice as much or if Sudais entrenáis in places where heat and humidity. In addition to other additional liter of water a day.
Basic questions for either the plan:
After completing all the training is to perform three abdominal exercises (15 to 25 repetitions each), two lumbar (10 reps) and six to eight Stretching exercises (more concentrated, forcing and for about 15''or 20''in each).
The rhythms of the shooting should be very slow.
You can change the order of days for training, but not by more than two in a row. And in any case join three days.
The weights are essential in preparing the marathon. It is very important to work very specifically the quadriceps (in both eccentric and in concentric), abductors, adductors, calves, the soleus, psoas and biceps femoris. Rendiréis lesionaréis much more and you less. In the week of competition is not done weights. Weights can be replaced by rubber.
is important ankle exercises every week. Fortaleceréis them not ankles, as well mejoraréis efficiency and effectiveness of your stride and diminish the risk of injury much fasciitis, tendonitis and periostitis.
hydration should be at least half a liter of water with minerals every day that you train. And twice as much or if Sudais entrenáis in places where heat and humidity. In addition to other additional liter of water a day.
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