Make a first half-marathon is a great way to get fit, lose weight and maybe even earn a little money for a good cause. But how much training is required?
The answer depends on two things - how you stand at the beginning of your training, and how fast you want to compete on 13.1 miles. Both must be considered together. From a low level of fitness, but trying to organize the course in less than 90 minutes will take a lot of training.
And "generally calculated that to achieve that kind of time, you must run in the area of 50 miles per week. And starting from a low base of fitness, it takes a long time to get to that level. A rule of thumb is the 10% - Increase the total operating no more than 10% from week to week, if you want to minimize the risk of injury. Most injuries are caused by the increase in the intensity or distance each week too soon. The 10% rule prevents riders get carried away. So if you can run 10 miles a week now (over 3 or more lanes, of course), the more you should try next week is 11 miles. Keep this simple rule and you should be able to avoid overtraining and hold harmless for your first half-marathon.
So if you have not done for years, trying for 6 months or more intensive training before doing this kind of distance you need to perform weekly 13.1 miles in less than 90 minutes. On the positive side, it would probably be fast enough to reach 2% of the target - and that includes elite runners! Most of us prefer to set a less ambitious goal - perhaps just finishing the distance, or to less than 2 hours, which would still put you in the top third of the finisher for the Great North Run England.
In both cases, you should try to set up to run at least 3 times per week, spread over the whole week, gradually increasing the distance you go weekly. It is very tempting to try to get all your workout done in one or two sessions per week. However, this is not only a good way to get hurt, but it is also bad for your body. Do you tend to develop the muscles needed so much and you will not lose weight. Consistent, regular exercise is the key to a good result. Missing a day is OK. Missing five days in a row will do so much more difficult to achieve your goals.
Rob Knowles used to be sedentary, living office overweight. He still wasting his time trying to earn an honest living in an office, but do not take race, lost a "weight part and now it will not stop being about it!
The answer depends on two things - how you stand at the beginning of your training, and how fast you want to compete on 13.1 miles. Both must be considered together. From a low level of fitness, but trying to organize the course in less than 90 minutes will take a lot of training.
And "generally calculated that to achieve that kind of time, you must run in the area of 50 miles per week. And starting from a low base of fitness, it takes a long time to get to that level. A rule of thumb is the 10% - Increase the total operating no more than 10% from week to week, if you want to minimize the risk of injury. Most injuries are caused by the increase in the intensity or distance each week too soon. The 10% rule prevents riders get carried away. So if you can run 10 miles a week now (over 3 or more lanes, of course), the more you should try next week is 11 miles. Keep this simple rule and you should be able to avoid overtraining and hold harmless for your first half-marathon.
So if you have not done for years, trying for 6 months or more intensive training before doing this kind of distance you need to perform weekly 13.1 miles in less than 90 minutes. On the positive side, it would probably be fast enough to reach 2% of the target - and that includes elite runners! Most of us prefer to set a less ambitious goal - perhaps just finishing the distance, or to less than 2 hours, which would still put you in the top third of the finisher for the Great North Run England.
In both cases, you should try to set up to run at least 3 times per week, spread over the whole week, gradually increasing the distance you go weekly. It is very tempting to try to get all your workout done in one or two sessions per week. However, this is not only a good way to get hurt, but it is also bad for your body. Do you tend to develop the muscles needed so much and you will not lose weight. Consistent, regular exercise is the key to a good result. Missing a day is OK. Missing five days in a row will do so much more difficult to achieve your goals.
Rob Knowles used to be sedentary, living office overweight. He still wasting his time trying to earn an honest living in an office, but do not take race, lost a "weight part and now it will not stop being about it!
Aucun commentaire:
Enregistrer un commentaire