How to expand from half horse training to all horses

After running a few half horses, do you want to run a whole horse? But someone is afraid that double the distance will bring double pressure. In fact, they are not completely different in training - only longer and more time consuming. Respecting this distance is the first rule of all Malaysia. Although the distance is doubled, it is not much different in strategy from half a horse. You just have to give yourself enough time to prepare and choose the appropriate training plan.

Here are some tips for a successful transition from half horse to full horse distance:

1. Choose the game wisely

Choose a more exciting game, or a relatively flat track. Both of these points will enable you to maintain a strong momentum in long-distance running and increase your success rate. The game of choosing hometown matches can get more support from relatives and friends.

2. Allow enough time

Most marathon training programs require 16-20 weeks to allow you to build enough miles during this period and reduce the impact of accidental accidents in your life. Marathon training requires a lot of time spent on life, especially the weekend. Before registering, it is wise to determine whether you have time for preparation. That means finding the season in your life that will allow you more time for training, such as using the daylight for a longer summer to train for an autumn game.

3, find a suitable plan

It is best practice to find the one that suits you best from the one million training programs and stick to it. It may be a plan that includes running 3-4 times a week or running more. Choose a plan that is similar to your current training for the first week so that you can successfully transition to full-marathon training. (There is also a choice: find a plan suitable for the first horse training.)

4, run longer

Marathon training means running longer distances in longer seasons. The key to a long run is to adjust your body, effort, and training to a yellow, hard-working area of ​​conversation. For some people, this may mean running slowly, while for others it may mean using run-away intervals to keep them at a lower level of effort.

Running longer distance runs on simulated marathon terrain is like starting a half-horse training and gradually increasing 1-2 miles per week (approximately 1.61-3.22km). So you have more time to adapt to recovery.

5, run more efficiently

A simple way to run longer without stress is to consider the strategy of running and walking intervals in your long run. This is an effective way to break long distances psychologically, and the walking part allows the body to take a short break, thereby reducing the impact of the entire body, allowing you to run longer and better.

If you can run half a horse in a row, try a longer interval of 8:1 (running 8 minutes for 1 minute without interruption). In this way, you can walk for 1 minute at each mile mark on the match day. This is an effective way to "eat the elephant."

6, dismantling the content of the game

Both preparations and horse races are psychologically fearful. Print out the training schedule and paste it where you can see. Check your plan completion one week a week. Divide the long distance run into a series of short distances around the door, and set up a hidden supply station along the way to supply it in time. Or use a watch to set an alarm every 10-15 minutes during a long run to remind yourself to walk or drink water. All of this will help you psychologically break the distance and complete it.

7, establish some kind of connection

Face the facts! Running for hours on your own can be tedious. Running with a partner or running group is a good way to make time flies, especially for long running. Find a running club or training group around you, or join a challenge partner training in your marathon preparations. Either way, training with someone will help you to spend long running miles.

8, set your game day expected value

In the end, unless you want to win the game, the best goal in a first-rounder is to finish well. Run for the goal time and enjoy this experience. This is the first time you have physically felt 42.195km. This is enough to get you personal best!