Often when preparing to run on medium and long distances, many do not quite understand the essence of preparation. Therefore, more often than not, they simply begin to run the distance for which they are preparing as often as possible. For example, if there is a preparation for running a kilometer, then they try to run one kilometer every day for the entire calculation. As a result, it is not effective, and even harmful to the body.
Do your workouts with a reserve of speed
This means that part of the workouts should be structured so that the pace of running on them should be higher than the pace with which you are going to run your distance.
Let's take as an example all the same 1000 meters... If you need to overcome this distance in 3 minutes, then you need to run in training at a speed of 2 minutes 50 seconds. But not the whole kilometer, but its segments.
Namely, it is necessary to perform interval work on segments of 200-400-600 meters, at a speed higher than you are going to run 1 km in an offset or competition. The same applies to other distances.
For example, do 200 meters 10 times in training with a rest for 2-3 minutes, or 200 meters easy run. And every 200 meters, run at a speed greater than the average speed of a kilometer with which you plan to run this kilometer.
For instance. If you want to show 3 minutes 20 seconds at a kilometer, then every 200 meters along the course of the distance you need to run in 40 seconds. Therefore, in your workout, when you are running the stretches between which there is rest, run every 200 for 37-38 seconds.
The same applies to other distances. If you are preparing to run 10 km, and want to run faster than 40 minutes, then do interval works of 1 km at a speed of 3 m 50 seconds per kilometer. Between the segments, rest for 2 minutes or light jogging 200-400 meters.
Thus, you will accustom your body to a higher speed. And when you run a distance at a lower speed, it will be easier to overcome it, since your body has a reserve of speed.
Train your endurance
If you have to run 3 km, then in order for the body to withstand running at such a distance, it needs a reserve of endurance. That is, you need to run cross-country runs of 6-10 km. This will make your body ready to run for 10 or 12 minutes, because it is used to running long distances.
This rule also applies to longer segments. But it must be applied in a slightly different way.
For example, if you need to show a good result in running half marathon or a marathon, then of course you will not be able to regularly run 40-50 km non-stop in order to have a reserve of endurance.
This is offset by running weekly volume. It is believed that in order to overcome a marathon, you need to run about 200 km per month. That is 50 km per week. This volume is usually enough for the body to have such a reserve of endurance to run a marathon at a slow pace without stopping. However, firstly, it may not be enough for someone to run 42 km, and secondly, if you want not just to run a marathon, but to show some result, then the mileage will have to be increased.
Professional marathon runners run 800-1000 km a month, just applying the law of endurance reserve. An amateur cannot afford such a volume. Therefore, regularity is needed. So that the body does not fully recover from the previous work, and already receives a new load. I repeat, not to the end, this does not mean that I did not recover at all. If you run with your last bit of strength, you will only make it worse for your body and future results. Overwork is of no use to anyone.
