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WHAT IS A BLOCK?

is actually a short sequence of training seriously. Let's see an example: 3 x (4 x 500), retrieving 1:30 and 3 minutes. This means that we would first set repetitions within the parentheses (four times 500 meters, recovering 1:30), and then repeat the same sequence twice, totaling three times as detailed in that parenthesis. Between each block of 4 x 500 meters 3 minutos.También recover, if we long series, we can use this format: 2 x (2 x 2,000) meters) recovering 3 and 6 minutes (3 minutes between the two repetitions of 2 km and 6 minutes between the two blocks).

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SERIES STEPPED YOUR FIRST MARATHON

Ever heard of the "ladder series"? No, it is not up and down stairs with series like you're on the track, but to alternate longer runs with shorter. We tell you the "hang of"
ABOVE AND BELOW
ladder series can be of any length, it is immaterial that are long or short. Also called "in pyramids." We will see several short ejemplos.Series: 600 meters + 500 meters + 400 meters + 300 meters + 200 meters, recovered within 2 minutes + 1:45 + 1:30 + 1:15 + 1:00 + 45 seconds. This sequence may be repeated, for example, three times, resting between each bloque.Series five minutes long, 4,000 meters + 3,000 m + 2,000 meters + 1,000 meters, recovered 5 minutes + 4 minutes + 3 + 2 Mintos minutes. This block, of course only do once, and is ideal when preparing evidence maratón.Si marathon or half-steps you want to make long format series an example would be: 2000 meters & 1000 meters + 500 meters, recovering 3 minutes, 2 minutes and a minute respectively. This could repeat the sequence, for example, twice if we are preparing 10 kilómeros cars and three if we are in a period where we have set a target maratón.Una half last possibility is that you make these series of "bottom up", ie starting with the shorter series and ending the longest. Us advise you to do "top down", ie starting with the longest distance and ending with those who prefer more corta.Hay seies also make "pairs", or what is, following the previous example , twice running first 2,000 meters, then twice more than 1,000 meters, and finally 500 metros.Como twice you see, to taste, colors ... Oh, and one last detail: the recoveries can vary them depending on the test you want to make, the longer competition in perspective, the shorter should be the recovery.

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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.