How to do your own coach

Many runners have already established themselves in the New Year's goals, develop training schedule was busy, but there are only just only a vague intention only. Early to set a good plan, because only making a plan to urging themselves to perform, to put into practice! asics gel noosa tri 7 men shoes Whether you intend to use the treadmill to keep fit, or will continue to break his own record as a motivating way to plan for them, to be his own coach is the best kind of way. "In order to make yourself faster, you want as much as possible to avoid falling into the quagmire of stagnation with injuries, you need one that contains a variety of interval training program." Ohio kinesiology coach Kelly Wispily said. The following introduces you to a variety of training methods to achieve your different goals:

1 to keep fit

Even without running, you also need a plan to ensure their physical activity, and thus there is a step by step plan to improve yourself. "Repeated 5 km run only on this one allows you to run faster and faster on the project, more run more smoothly, until a certain point, you feel yourself moving into a period of stagnation,  asics gel noosa tri 7 women shoes the feeling will not progress." Shelly Florence- Glover said.

How to plan?

Weekly schedule you need to add a different form of exercise 2-3 times, so you can exercise their own energy supply system, to their different body parts a buffer force, but also to avoid overwork, Jeff Baudette said. When each runs, you can try 20-40 minutes of moderate force, so you can gradually push back your fatigue points; weekly your stamina will improve. Meanwhile, speed training, you can upgrade their lung capacity :6-10 times fully engaged, adhere to 10-30 seconds,asics gel kinsei 4 t189n with an interval of 30 seconds to two minutes of rest to recover. Every other week, you can increase the speed appropriate duration and intensity of training, or as required to shorten the time to rest and recuperate (what, translator press), so that you can ensure that you continue to progress. Note that, you still need to ensure that new long-distance FVC levels stable.

(2) a change in the length of Running

If you intend to run the 5K, or to enter the marathon, then you'll need a well-organized schedule, and this schedule should be targeted and appropriate vacated recovery. Brad Hudson coach said, following a plan to complete the task, which will continue to strengthen your self-confidence, but also makes running a lot of fun.

How to plan?

Weekly plan should contain: one interval training, a long-distance running, as well as simple and easy to relax 2-3 run. asics t264n If you're running a 5K or 10K runners, then first be 8-12 times 200 m run (in accordance with their target strength to run) is a good start, each 200 m run interval 30-90 seconds rest. Every two weeks, based on the original increase 1-2 times a 200 m run, from the fourth week, the training was extended to 400 meters. 5K run project, 6-12 400 m run; 10K project, 6-12 800m; this is a more reasonable training intensity. For the half-marathon or full marathon runners, the beginning of the plan is 2-3 times a 1.5 km run (in accordance with the speed of Happy Valley), rest 90 seconds interval; adapt after the training intensity elevated to 3-4 times 3 km run, rest 30 seconds interval. Roadwork begins, set at the beginning of his own on the basis of the second half, and then weekly increase of one kilometer.

3 scored a personal record

Experienced runners know that a variety of weekly exercise helpful. Targeted training can improve their short board, in order to improve their comprehensive! "Our bodies need a variety of stimulating and challenging to synthesize improve their performance," Wisplike said. Ensure that their plans can be comprehensive workout body parts, while avoiding a partial fatigue!

for the sport to keep lactate threshold at a higher level. To maintain your running your first marathon distance is the most long-distance 75%, asics t306n and in preparing for your time does not exceed 90%; If conditions permit, you can carry 25-32 one thousand meters running; when unwell or have fatigue, then appropriate to shorten the distance.

Reasonably be expected to

Running time interval between two shorter, your expectations should be lower. If your goal is a personal record, then you need careful planning. "Race day, the error should be avoided", Pfitzinger said. If conditions permit, you can carry out a three-week 10K training run, for a time, to confirm whether you can continue the game. A week later, evaluated on how you feel - there is no injury or feel very tired? Whether at rest preparing energetic? If all is well, then, for race day plan and stick with it. Once the end of the game, whatever the outcome, we must make yourself a break.

&q@� t@�菺the second half faster than the first half faster.

Based on the speed of completion of the training, athletes should be very clear what speed can finish the race, according to the race day weather situations such as to make the appropriate adjustments. Speed ​​determined, Chapman designed a conservative tactics, goal is simply to finish the race. Even athletes mind has time goals, conservative second half acceleration tactics often produce good results, especially in the second half without discomfort, and there is usually a good sprint.

Start of the race excitement, cheer sound, even when firing the flames, they usually start interfering athletes conservative strategy. However, the marathon is usually the most taboo is starting too fast.