Run 42 km 195 meters for many people an impossible task. However, some of them sooner or later decide to do this, and begin to prepare for their first marathon in their life. But in order to run the longest Olympic distance, you need to competently prepare for it.
Workout
To run, or at least run a marathon, you need to run up the required cross volumes. Ideally, for a beginner runner, you need to run 150-250 km per month, that is, 40-60 km per week. Accordingly, every day you need to run through 10 km... In this case, one day must be made a day off and not go out on the cross. This amount should be run for at least 2 months before the marathon. It is also recommended to "roll" segments of 800, 1000, 2000 meters with a little rest.
At the same time, there is a rather original system for checking the time for how much you can run your marathon. To do this, you need to run 10 times 800 meters at the same speed. Rest 3-4 minutes between each segment. Thus, if the average time of each 800 meters will be 3 minutes and 40 seconds, which means you can run a marathon in 3 hours 40 minutes. However, this system does not work well if you start running out of 3 minutes every segment. In this case, it is far from the fact that you can run out of a marathon in 3 hours.
In addition to running, it is necessary to perform a number of general physical exercises, such as squats or pistol, foot training, jumping rope and etc.
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Three weeks before the marathon, it is imperative to run a 30-35 km cross so that the body can understand what kind of load awaits it. In addition, the 30 km cross will give you the opportunity to assess your strength before the upcoming marathon and understand what you lack for a faster run.
It is necessary to reduce cross volumes 2 weeks before the marathon. And a week before the start, start running small light runs, the main purpose of which is not training, but warm-up of the body in order to keep it in good shape.
Food
When running cross-country, you need to consume a lot of carbohydrates so that you have enough energy to run. And a week before the competition, you need to start storing glycogen, which will be useful to you on a distance.
Glycogen is best stored through carbohydrate foods. To do this, eat pasta twice a day every day for a week. Due to the fact that you will not spend a lot of energy, running only light crosses, the body will begin to accumulate glycogen. The more you manage to accumulate it, the more energy you will have in the marathon.
In order for your preparation for the 42.2 km distance to be effective, it is necessary to engage in a well-designed training program. In honor of the New Year's holidays in the store of training programs 40% DISCOUNT, go and improve your result: http://mg.scfoton.ru/
