As I promised, from today on I begin to regularly write reports on my training sessions in preparation for the marathon and half marathon.
First day. Program:
Morning - many jumps (jumping from foot to foot) up the hill 10 times 400 meters each 400 meters with an easy run. Great exercise for training your thighs and calf muscles. Teaches you to put your foot under yourself, as well as to push off correctly from the surface. It is part of special running exercises.
Evening - 10 km recovery cross with training of the basics of running technique.
Morning. Many jumps.
2.5 kilometers from my house there is a pretty good slide with a slope of 5-7 degrees. Therefore, as a warm-up at a pace of 4 minutes per kilometer, I ran to the foot of this hill.
Using the map, I calculated about 400 meters of the slide in advance, since in this case the exact indicators do not make sense.
The first 6 times I did it quite easily. Then the calf muscles began to clog, which did not make it possible to push off properly, and the thigh was more difficult to endure each time. The tenth time I did it to the maximum both in speed of overcoming and in quality of execution, trying to make the hip as best as possible and push off the surface.
When doing this exercise, the leg that remains behind should remain in a straight position. The leg must be placed strictly under oneself, in this case under the thigh, which is carried forward. Do not throw your leg too far, otherwise it will be difficult to put your foot under you.
After doing 10 reps, I ran another 2.5 km home as a hitch. Total distance 12.6 kilometers, taking into account the slow running between each rep, warm-up and cool-down.
Evening. Slow cross with running technique.
The purpose of this cross is to run away after the morning workout, as well as train the selected elements of running technique. I decided to focus on cadence and foot placement.
My cadence when running long distances is very low. Professional distance runners run with a cadence of 190 and even 200. In general, 180 steps per minute is considered a certain benchmark. Accordingly, the speed must be regulated only by the step width, and the frequency, regardless of the tempo, must always remain stably high, not less than 180. A little more is possible. When you are used to running at around 170 or less, especially when running slowly, it is extremely difficult to increase your frequency. Although in general I succeeded, I had to control the frequency every 2-3 minutes so that the body finally got used to the desired value. I usually use the metronome. But it is hard to hear it when around the car, so I counted the number of steps in 10 seconds.
I recently started rolling from the forefoot to the heel. And I have not yet fully worked out this method of staging. Therefore, I also focused on this element, trying to place the foot as economically as possible and carefully monitor the placement of the leg underneath myself so that there is no bumping.
The pace was slow, 4.20 per kilometer.
After training at home, I performed abdominal and back exercises.
Total running volume per day is 22.6 km.
