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13 Running training to prepare for the distance from mile to marathon

The great thing about running is that almost anyone can do it anywhere. As temperatures in the US get hotter, it's a good time to join in and come out.

There are a few things that can help you leave the door. A pair of running shoes for starters. Even if the miles in the morning and the sprint campaigns on your own are fun, a race on the calendar can be an excellent motivation to keep up with your new sweaty habit.

Are you ready for a workout, but do not know where to start? We signed up with four great coaches to give us the lowest benchmark training for a wide range of distances: kilometers, 5km, half marathon and marathon. With these running exercises in your pocket, you can get to the start line in no time ̵

1; or you can use it to just go outside and run.

The Workouts

Race: One Mile or One Sprint

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Nastasic [19659008] Getty Images

Your Trainer: Cooper Man, Precision Running Trainer at Equinox

If you're training for a fast race or overall speed, you want to incorporate three different types of runs into the course from a typical one Week says man, everyone has their own purpose.

  • Simple runs: These runs are about 30 to 45 minutes long for entertainment and fun, they should feel good.
  • Interval Run: Interval runs Designed to increase your upper limit, they will help you to improve your top speed "These short bursts would be much faster than what your actual 1-mile step would be," he says. "If my 100 percent effort makes me faster, then my 80 percent effort will be faster. When you travel a mile, a person can easily hold 80% or more effort for that distance.
  • Tempo Run: These will help you learn how to maintain an uncomfortable speed. It's slower than your sprint speed, but faster than a mile. "Speed ​​bumps help a runner to develop his / her abilities to keep pace, build endurance, and feel uncomfortable."

    Here, Mann offers two example tempo and interval runs, ideal for the person in charge of a fast race trained. For each run, he recommends both half a mile warm-up (to increase cardiovascular capacity) and half a mile cooling.

    Interval Run One

    • 200m sprints x 10 with a 60 second recovery

      Man says: "If you have no way measure the distance and shoot for 20 to 30 seconds of hard effort. "

      Interval Run Two

      • 400m Sprints x 5, with 2-Minute Recovery

        Tempo Run One

        • 3 minutes at Fast 5K-Speed ​​x 4 with a 2-minute recovery

          Tempo Run Two

          • 5 minutes with fast 5K increments x 3, with a 3-minute recovery

            Race: 5K

             ] Perform 5K [19659007] FatCamera Getty Images

            Your Trainer : Kevin St-Fort, Precision Running Coach at Equinox

            While training for a 5km long run, St-Fort advises that the runner be in the right Direction you should go about half an hour. "Your level of comfort determines the focus of their training and the expectations they should set for themselves," he says.

            During a training week, runners should include a speed run, pace or fartlek run and stamina run. Before the race day, he recommends that all racers, if possible, do a jogging / run on the track to familiarize themselves with it. "This will take the unknown out of the equation, make you feel more comfortable with the race, and fine tune your race day attack plan."

            Here, St-Fort recommends a run built into 5K training for each method. Take a 1-mile or 10-minute jog warm-up and cool down for everyone.

            Speed ​​Run

            • 8 to 10 x 400 m, with 1 to 2 minutes rest

              St. Fort says: "Speed ​​work is critical in training for a 5 K. Because this is a short race, the levels of impact can be higher than other circuits. Interval training allows you to increase the speed for certain durations and to adjust to these speeds by increasing the number of intervals during the course of the race Increase workouts. "

              Fartlek Run

              • 2- to 3-minute challenging / hard intensity run x 5, repetition of equal amount

                St-Fort says: " I love using Fartlek for speeding, because it allows me to better connect with my body, understand my effort, and get off the track or treadmill, which is especially useful h, if the terrain has several hills for the race, as this will allow you to build up strength and control.

                Endurance Run

                Instead of warming up, you can perform dynamic movements, such as skipping drilling exercises, performing lunges and leg swings.

                • 4 to 5 mile lighter / medium Run

                  St-Fort says: "One constant for all race lengths is to build endurance. If you want to drive 3 miles really fast, you should be able to do more than Long runs also strengthen the mental facilities that are an important factor in racing. "

                  Race: Half Marathon

                    Low view of a large group of happy athletes running a marathon race on the road.

                  skynesher Getty Images

                  Her Trainer: John Henwood, Mile High Run Club Manager in New York City and Olympian

                  A half-marathon plan could include both high-speed and long-distance running – in which the runner's goal is to get used to or get closer to the pace of the finish marathon. For each of the tests listed below, Henwood recommends a warm-up of 15 to 20 minutes, including jogging, a dynamic stretching and shaping exercise, and five 80-meter steps with a return to start between them. At the end, add a 10-minute jog to cool off.

                  Speed ​​ Session

                  This type of workout helps open your lungs and strengthen your lung capacity, according to Henwood. Running 25-30 seconds faster than the target tempo can greatly increase your overall operating economy and oxygen uptake. "Soon your target pace will feel a lot easier," he says.

                  • 5 x 1 mile (10 km pace or 25 to 30 seconds faster than the target speed), 3-minute recovery [194559013] Speed ​​Endurance Session

                    This kind of training also improves the running economy and thus makes it possible Your body to get used to the faster running.

                    • 10 x 1000 m (1 km) at target speed, 1-minute jogging

                      Speed ​​Endurance Session Two

                      • 4 miles in tempo (or 75) percent effort / target pace), 6 minutes of recovery
                      • 3 x 1000m at 20 to 25 seconds faster than pace, with 90 second run recovery

                        Race: Marathon

                          Runner in Race on the Country Road

                        Robert Daly Getty Images

                        Her Trainer: Raj Hathiramani, Mile High Run Club trainer and 56-time marathon athiron

                        marathon training requires both specific running training to build up miles and stamina, as well as enough strength training and recovery to stay healthy. During a full week of marathon training, runners will do a light run, interval training, pace and long runs.

                        • Simple runs: Get a weekly mileage and re-energize your body after a hard workout or a long ride.
                        • Interval Harvest : Help improve your aerobic capacity by quickly adapting to different body sizes and becoming an efficient runner.
                        • Tempo Runs: Otherwise called lactate threshold runs, these are executed at a pace faster than the half-marathon pace, but only slower than your 10-km pace to extend the time your body requires lactate and to collect fatigue.
                        • Long Runs: You improve your overall physiological system – including blood flow, energy, bone and muscle – while creating the mental confidence needed for the marathon.

                          Here Hathiramani recommends for each method a run integrated into the marathon training.

                          Long Run with Pace Progress

                          Nobody says a long run has to be boring. Instead of driving longer miles only slower than your target pace, Hathiramani suggests you build a long run that progressively gets faster to develop discipline and simulate the passing of fatigue. "This training will make the marathon target speed easier by going faster than the target speed in the long run," he says. "You'll learn how to control your pace early so you can work hard late in a race. As you accelerate during the tempo portion of the run, you practice opening your stride with a higher knee distance and increasing your walking speed with faster arms.

                          16 miles, including:

                          • 6-mile warm-up, lighter than marathon tempo (or 65 to 70 percent effort)
                          • 8 miles of pace, from half-marathon to tempo 10 or tempo 80 (or 80 to 85 percent
                          • 2 mile cooling, easier than marathon tempo [19659014] The Classic Yasso 800s

                            Yasso 800s, named after Bart Yasso, the former Chief Running Officer of Runner's World, who made this training popular , are a classic part of the marathon training. The effort? Half a mile is repeated at a pace of about 5 km or 90 percent.

                            "For marathoners, the magic of the Yasso 800s is that the 800-meter time can be a good measure of the anticipated marathon end time in hours," says Hathiramani. "If you can do 8 to 10,800 meters of repetition in 4 minutes, you should be able to run a 4-hour marathon – provided other factors such as mileage and mileage are at eye level."

                            Try it below Find a tempo for every 8 to 10 reps. By training at a pace of 5 km or faster, you can improve the maximum VO2 concentration or the maximum amount of oxygen you can use while running. The more oxygen you can deliver to your muscles, the longer you keep walking at a specific pace, says Hathiramani.

                            • 1-mile warm-up phase, light
                            • 8 to 10 x 800 m, 400 m active recovery
                            • 1 mile cooling

                              Pyramid training

                              Pyramid training routines are the length increases and decreases as you perform more repetitions. They help you master your pace, as the interval on the "down" path reflects the intervals. "I would like to say that one of the best ways to become a faster runner is to train faster." This pyramid Training forces you to change gears and get used to them, beginning and end outside Your comfort zone to run.

                              • 1 miles warm up
                              • 400 m at 1 mile pace, 2 minutes active break
                              • 800 m at 5 km pace, 3 minutes active break
                              • 1600m at 10 km pace, 4 minutes active break [19659060] 1600m at 10km pace, 4 minutes active break
                              • 800m at 5km pace, 3 minutes active break
                              • 400m at 1 mile pace, 2 minutes active break
                              • 1 mile cool off

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