Marathon Big. Yak bigti marathon: preparation and joy

Probigti marathon - the price of ambitna meta, yaka vimagak training. As soon as you want to get started and try to fix the problems, then it’s an hour to fix it. At the most popular nutrition, Milan Miletych, professional trainer, sports director of the Stolitsa club and finisher Ironman.

1. Would it be necessary to run the body before the ear of training before the marathon?
As soon as you have gone to run the marathon, it’s always necessary to grow up, so you can consult with a doctor. Big on such a distance gives a serious boost to the organism, the number, dizzy system... Vidvidvannya likary obov'yazkovo heart-damned sickness, Problems with the ridge and the colony. If it’s a likar to say that there are no serious indications, then we can fix the preparation.

2. Would it be necessary to set in front of you a meta to cover the entire distance?
Meta is even more important! However, if you are a newcomer in a big life, then you will just go to the end of the day. We recommend that you try your hand at great short distances, for example, take part in a barvy race for 5 km and an ordinary race for 10 km, and surely, try a marathon. Do not allow the assessment of your strength and intelligence, and you are ready to go to the marathon start.

3. If you need to come up with a motivation and recommendation for food: "Now is it necessary for me?"
It needs to be positive. At the same time with you a marathon run through thousands of people themselves Riznogo viku and preparatory training. Naygolovnіshe is a memory about those who feel like coming with admission, but it means that during the preparation period it is necessary to take the training and listen to the happy boguns. In the first place, I would forget about reading the literature on motivation and wondering motivating philes, so as there can be a great effect. Lyudina thought that the rocket was going to start, it’s probably the start of the day quickly and in the bag, half the distance. Before the start, be amazed at the comedy and read your favorite books.

Milan Milich є as a professional trainer

4. How many hours before the start of the demand to fix the preparation?
As soon as we were able to run the marathon, or as a marathon, the preparation of the varto should be completed approximately for rik. Even though none of them were busy with big things, I would have enjoyed walking 2-3 times a day for short walks, and then giving short big trainings, ale to navigate 42.2 km through the road trip with such events, I would not be happy. Іnsha on the right - if a newcomer is already at once big for 4-5 km 2-3 times a day - just spend an hour for preparation, for thinking, how will you regularly train.

5. What kind of big big marathon is there for people who have lost their minds without going in for sports?
The marathon is important for physical development, for vimag of serious training. Yakshcho vi nikoli didn’t go in for sports, but if you want to play big, don’t get pissed off to repair the train with “childish” crocs. For newcomers and people who suffer from an overworldly whale, or because of the support-rocking apparatus, it is recommended that they do three days without a big one, but just 3-4 times a week they walk with a swift crocus of 30-40 khviliin. This is necessary in order for the sound to sound and the discipline has developed - to go to the trainings right away from the weather and the factors that need it. It is also necessary not to forget about physical training and stretching. If myazi is weak, then there is a chance to eliminate the growth injury.

6. Would you like to buy a special presentation or is it possible to get married and big in old women?
Odyag is vzuttya for zabigu - superbly important speeches, because of the correctness of the choice, it’s a lot in what your success or failure lies. Importantly, the sneakers were not rubbed or squeezed. Don't be more beautiful than the smell of being old, a little more handy for you, less new, and less rubbing at once in decilkoh mice. You can find the description of what is ideal for a marathon in everyday shops without any special reason. It is more beautiful to choose specialty big shops, de consultants can help you to consult and give advice on how to go to you yourself.

Win finishuvav in the famous Ironman triathlon, which is one of the most important in the world

7. If so, how do you vibrate all over again?
If you fix it up to your first marathon, then it’s good to vibrate with good shock absorbency. Such a swelling will be comfortable and handy to add a lot of space.
It is important to brutalize respect for those who have enough to be seen with their fingers and noses. Manually blame yourself for feeling and five. It’s like it’s bad, it’s too low, it’s bad enough for an hour to go.

8. Do you need a chi shukati for your company or one lighter?
Bigati in the company, really, lighter. If you feel the same thought, with the same dressing, the motivation of growth. In addition, it is important to know the company, the partner or the coach, if not only motivate, but also help control over the issue.

9. Is it more beautiful to go to the big club?
Sign up for the big club for the right decisions. Professional trainer stock for you an individual training plan, supply correct technique bіgu і dikhannya, tell about those who correctly psychologically adjust themselves to the point of scoring. The clerks themselves and the professional training will help you reach your goals.

Preparation before the marathon of great discipline

10. Do you have the right to need to work, how can you get ready to go? By what frequency is the day skinny?
If you are guilty of a step-by-step process, skin pain can be taken into account - that is, only a few kilometers are tested - no more than 10%. Obov'yazkovo cherguvati navantazhennya and vidpochinok. For example, three tidnі pіdnіmati obsyag, and for a quarter of a day we relax.

11. How to develop a showcase?
Nayvazhlivіshі vidi trenuvan for the development of vitrіvalostі - monotonous big on a long distance and interval trenuvannya with growing series, repetition and wins. As soon as you fix the big ones, then don't get tired at the middle pace, then go to the crock and renew your strength. Let me know my life. I know how to eat food. Train in such a rank from pivgodini until the next year. Bazhano, the number of trenuvan per day is not less than 3-4. Let us inform the Biguns about the distance between them. Life 800 meters, try to break, then repeat. Find out from what intervals and steps to go to ten. This is the right to colossally increase the vitality!

12. What is needed for scoring the brothers of the type of years with pulses? And why do you need them to corystuvatis at preparation?
Godinniki for bigu is a tense tool in bigun's arsenal. Vibrating such a gadget, varto zdalegіd vis-a-vis a number of options. Besides the simple indication of the number of crocs, the pace, the distance, the year with the pulses, it will give you a lot of corny information about the frequency of the heart. The heart rate monitor allows you to accurately adjust the optimal zone and pulse rate, so that you can achieve the maximum efficiency from your life without overstraining or injuries. I recommend taking a pulse during an hour of preparation, as well as on the very start.

Reverse your strength at the spring Moscow races

13. What are the best practices for rocking newcomers before the hour of training before the marathon?
One of the most popular pardons is to get a record on skin trenuvanna. Biguni, who train before the marathon, especially keep the cym at the start of the world. Going around, so that the intensity and intensity of training grow, and the result is getting less and less. The very fact, when preparing for the marathon varto cherguvati "light" and "important" days.
Another widened graveyard is a nodding ear of corn. Just on the very cob of marathon training and you see a quick start, great mobility, you just go from the distance.

14. Do you know what to do before the marathon?
From the hour of preparation to the marathon, you get the principles of correct and balanced eating, not changing your body fatty and high-calorie, living more fresh products, rich in carbohydrates: fruits At the day I will forget about it, I’m ready to eat, don’t try to experiment with food. It is optimal to stay a couple of years before scoring, so as not to overwhelm your body, or to stock up on energy and necessary microelements at the same hour.

15. Do you go to a massage, do you need a massage?
So, varto go to a massage, since you have such a possibility. Massage vidminno additional help pozbutisya vid uncommon views in m'yaz. However, if we do not go to the massage, we will clog the m'yaz with additional help. Vona is necessary for biguns for skin training. Stretching of additional help to improve the diagnosis of injuries.

For a quiet, only plan to run your first marathon:

1. To grow up the deeds of the improvement by your head principle. To navigate if you are not turbulent because of pains, overwhelmed by injuries and injuries, but not because of seven-league crocs. Non-baked krok zbіlshennya - 10% per day.
2. As soon as you have seen an unprecedented (overwhelming) accumulation of sleep, I’ve gotten a sprawl, and you don’t have to renew it because of the negative symptoms, so you don’t need to get rid of it. Change your long running distance by 25-40% and save all the intensive training. It will not be the second trenuval hour, but it will help you get ready and look more beautifully.
3. Persh nizh nazh noshuvati obsyag bigu to set their base at the viglyadas 3-4 years of power training. Moreover, it is necessary that the character of power training is not of a zalny, but a character specific for a bigun: big part static and statistic-dynamical right, as well as big uphill, according to the demand of any accelerated minds. If you are engaged without a trainer, do not spend an hour on the Internet on the subject of the whole type of training of the bigun.
4. Do not be unhappy with a big big (at heart rate in the range from 120 to 150), this is the basis for this, so you can develop the heart muscle and capillaries of skeletal muscles. It’s not free to seem that 2/3 of the marathon training є preparation to the main preparation.
5. If you are more than 1.5 years old with trenuvannya trivial, see the harvest along the distance. Determine the number of non-transferrable non-matched women per hour for a marathon. Harchuvannya includes yak implantation of gels (or bars), as well as vodi.
6. Try a number of sneaker models that will make you feel the most comfortable. The stench is guilty yourself, and do not pretend the vibe of the editor of a business magazine to look around the big bloom. If you zupinit your vibir, do not zaposhuvati їkh strongly, fill it "alive" until the head start.
7. Throughout the entire period of training, do not forget about special economic rights and power preparation. It’s not only to allow you to reduce injuries, but to let you know the reserves, if you will need the most and you can see in your own way, as it is correct to do so.
8. As soon as you are chilled, it’s not heroism and miss a few days. It is inadmissible to tread high temperature for those who are not sufferers. Remember, I’m healthy ponad mustache. In addition, spending 5-10 days with a pass per few months will not seriously disrupt your preparation. And the axis of training in a sick station can be easily broken.
9. Most important trainings of the boule marathon and the lack of trivial runs of trivial 2 years and more. It is on them that you train the body to utilize fat and energy for the robot. In addition, psychologically, you get ready for a trivial monotonous robot.
10. In the remaining 2 days before the head start, reduce the amount to 50% of your specialty and let the body get some freshness. You still cannot radically polish your sports form. And the axis of growth is greater and shorter in the last few days, you can easily zruynuvati your chances at a distance in the distance. For the whole period, it is also important to finish the match and not get overwhelmed by the robot. Remember, that your body is guilty of "dzveniti" before the entrance to the start line.

It’s not marvelous, it’s not wonderful to go to the big records to fix it with a pidtyaguvan, twisting, vipadiv and sitting with a barbell. A marathon is a very specific kind of navantazhen, and the body is guilty of being ready before them. “It’s rather subtle, it’s torn there,” says Oleksiy Lovkin, manager of the WorldClass Outdoor Club programs. - Pershochergove zavdannya - get used to the weak people. For the first couple of months of trenuvan, your structure will change structurally, - obіtsyaє vin. - Chi z'yazya m'yazi, yaki writhing yogo collapsing, and loss zyva vaga... Large is also required, however, not large. Your sports regime is guilty of viglyadati approximately as follows: 30% - big, 70% - power supply. Ale, vzagal, I do not like naming numbers: since it’s about physical customization, everything is even more individual ”.

4 months before the marathon

If you become vigorous athletic, fix your technique big, and reduce the number of security forces to 50%. At all stages of the sensation, it turns to the knowledge of a person - a fitness trainer, an accomplished athlete or an amateur marathoner. I think a hundred is right, it is beneficial to infuse big into the technology, and not all the stench will be nagaduvati without a middle big. “Stribki through the rope, for example, hammer in the ankle to land correctly: on the toe, not on the p'yat. And perekhresnі kroki - tse is good right for coordination. Vono zmushuє collapsing assimilated - respect the complete trenuvannya for the head. All of them (and not only) are robotized for the training "know big" ", - Oleksiy Lovkin, manager of the Outdoor programs of the WorldClass clubs.

One hour it will be necessary to add big obsyagi. “To tell the brothers their lot in trial runs and to make the distance close to marathon, - to please win. - It’s not just garnishing, ala і rehearsal, how to get the right message on the page, ekipiruvatisya, trim the number of the participant. Turn around, navigate such a variety of meanings. "

2 months before the marathon

It's time to change the emphasis: power trainings may be aware of, you have the right to speed up the technique - and fix your skills on speed. All the respect is on the interval training, if the serii hurry up to change big at the middle pace. It is important not to get rid of the infection, that great distance is not needed: 20-25 km is your maximum.

1 day before the marathon

We are on the financial straight! “It’s not paradoxical, it’s practical to build up to zero at all stages of the project,” says Oleksiy. - You just need to trim yourself in a good physical form: easy exercise, swimming, yoga. Before the marathon, we are guilty of going to the resort. Hang up and in 3-4 days see the fatty one. "

Bigati is still fashionable. On a skin day on Facebook, everything is clear about the long distances, and on Instagram there are more frames from crossings and marathons, not photos from other clubs.

day X

Reverse, you haven't forgotten about їzhu (protein bars, special gels, sports drinks and water) - marathon іdyat і on the go. Life is like that, as it sounded on trenuvanna, because of the extraordinary speed and technology - so there is less chance of eliminating the injury. “Do not get too big for the leader, - please Oleksiy. - First of all, do not worry, go to see how to approach the rest. Vzhe survived. To myself. "

How can you go to the marathon and avoid injuries? The price of food will inevitably supply everything if you think about running a marathon distance. Inodi to finish with a decilcom let's forgive the rules You need to trim the maximum satisfaction out of the big and make it to the minimum hard on the trainings and the most fun.

1. Progress in steps

The general rule of thumb is to increase the number of daily runs and aftercare for the day - the rule is 10%: it is not a rule of thumb: it is not the case that the social test is higher by 10% less. The whole rule is to lie in the basis of the great trenuvalny plans and additional assistance to tidy up the back of the ambitious boguns.

For newcomers, they should start for real goals - 5 km, at least 10 km, for example a marathon and only after a time to set a marathon distance for their meta. Organism as a whole, as well as ligaments, tendons and loops of guilt, step by step, get stuck up to build-up physical options... There is also a great number of trenoval plans, but it is zervano through the overworld vtomu, "vigorannya" or injuries.

2. Follow the training plan

For newcomers in the marathon big, a trenuval plan is given. Infectiousness is a majestic number of non-manners. The skin of them has its own natural nuances, special features of the interface and specific features beyond the degree of folding and intensity. All the stench will be based on the training and abilities of the skin bigun.

The majority of training plans must be transferred to at least 20-24 training periods before the marathon start. On the other hand, every day in their plans will be full of great trenches of great intensity, and in those days it is called "dovgy" trenuvannya, in a kintsev bag they will get you up to the remarkable distance of 195 km.

3. Brutal respect for food

Preparing for a marathon does not mean that now you can eat a lot of calories in new food, mayuchi on uvaz, but now our body needs a lot of "fire". Well, when preparing for the marathon, you burn a lot of calories, but in order to become healthy and actively tread, you need whole and healthy foods.

On most trainings and for them, it is necessary to develop their own power races to produce products. The system is grassy, ​​like the whole body, seeing overworldly nurturing at great distances. Pislya 1-1.5-year-old Trenuvan can be pampered, but even more reasonable.

4. Know the same thinkers

Є Rizik, if you want to know your friends, as it is, as it is, as if you are ready to go to the marathon, or else you may have a lot of time, you will finish it smoothly - you will be tortured with joy. Albeit not less, skinny people need attention not only from close and old.

In such a difficult situation, such as preparation for the marathon, a special meaning of information and emotional fate is quiet, but "in those". As long as your friends and family are from those who are far away, try to know the same thinkers in the big spirits in social fringes, Big clubs anyway, vreshty-resht, get to know the boguns on the way to the park, de vie you train.

5. Vibrate scoring strategy

Until the day of the marathon of the skin, we are focused on a strong pace, vibrating with a stretch of trenuvan. Ale, it is important to be realist and correct the pace in the fallowness in the form of strong self-esteem.

One ear for a marathon (for a long distance) can be enchanted at a higher pace, but not for a marathon, but it does not mean that a plan for extravagant result there will be no breaks. I navpaki, an intensive start can lead to a heavy overload in a flat one. The head - competently rozpodіliti forces on the flooring of the trivial distance.

Absolutely, the participant of the marathon is guilty of finishing his plan for harvesting and hydration before he starts running. Competent strategy from harchuvannya can help the overwhelming overstrain of the minds (especially the chotiriglavichi litkovyh m'yaziv nig), wherever they often run a marathon on the remaining kilometers.

At higher distances, anger is inevitable, albeit, apparently to the latest news, it’s more important to be more important than a little angry.

Until recently, the standard recommendation for hydration at marathons was 15 hvili. Ale taka tactics can be brought to the end will not be without bake hyponatremia, when there is a drop in the concentration of sodium ions in the blood plasma, and not in the blood plasma, I will go to the ridin. Yogo shche is called "otruunnyam water". That at a time it is recommended to drink water on trivial rags, as often as possible to the most spragi.

The loss of birth by 1-2% as a power is not є for people who are not safe. Moreover, the rule is to expand on whether it is a child, including special sports drinks. Protest, food for 4-6% vіd vlso ї vzhe is not safe to finish. Here it is important to catch the golden mean, adequately assess your country and such a factor, as the weather at the start is specific.

An even more important point is the competent preparation of the presentation and ordering before the start. The rank is great for the correct and lively one two or three years before the cob of the race. And one day before the start, bazhano regularly hangs out.

6. Don't forget about updates

Renovation is another important element in training. It’s paradoxical, but if you think about trenuvannya, you just don’t tell yourself to sit on the sofa. Protect, if you don’t get your organism for renewal, you don’t just think about injuries and health problems, or if you know about the so-called "syndrome"

To prevent this syndrome, the trenuvalny plan is guilty of giving one day at a time. And the more intensive trenuvans are guilty of cherguvati, the more trivial and the tense trenuvans. Do not go too far for yourself in the last two or three days before the marathon. The trenuvalny plan is guilty of being in favor of the power forces, and not of visnazhennya.

Beastly respect for food. The body is guilty of keeping enough, but not overwhelmingly, a little bit of carbohydrates and blood for the working camp m'yazovogo apparatu and renewal of stocks of glycogen in meat and ovens. Glycogen is that form of glucose, which is a bistromobilizirimy energy reserve for active physical nutrition.

According to the results of the present day, it is recommended to take a couple of years, and in an ideal stretch of 30-45 minutes to take the big ones.

7. Choose shoes for big boys

It is necessary to know not just how to take a train and start, it is important to know a number of factors. Budova feet and bio-mechanical features of skin people and individual. At the present moment, there is a possibility of picking up big blobs in special big laboratories in the form of pronation (the mechanism of natural shock absorption of the foot) and the type of big (from toe, heel or on the whole foot).

Nourishment for comfort is also important when choosing. For all of you, shvidshe for everything, it will happen to you, you will be able to choose the most powerful ones, from the decal pairs, proponated by the fakhivtsy.

Reasonable and cinnamon recommendation of the choice of crochet for one size more, wear it less. Big at a greater distance will inevitably lead to a lot of feet. It is not recommended to go to the start at a new pair. Vzuttya obov'yazkove guilty buty repeatedly viprobuvana on trenuvannyah. It is also not recommended to admit the development of big crosses.

8. Viconize rіznі to the right

Most often, the diagnosis of sports injuries in newcomers is tied to the admittedly fast growth of the force of communication and to reach the addicted people to the acute pressure of the ring-tack-sunglob apparatus. For usunennya ts'i imbalance, there is a need for special information about the right (SBU).

Recommended in the new big programs, the complexes are right є on the other hand, they are right to stretch and power men are right to change the tongues and calls to the homilcostop, colin, stegna and tazostegnovy loam.

9. Hear your name

If you are guilty, you will correctly recognize the signals of the powerful body: if it is necessary to accept, but if, navpaki, it will come. You can and it is necessary not to beastly ugly on small more views It’s possible to pass through a few seconds before an hour or so for a stretch of one or two days at a time.

Bil, like a snake, to stop in the middle of a run, otherwise it is impossible to ignore it for decisive days. In the whole vipadku slid turns to fahivtsya. The greatest amount of information in this nutritional may be sports medicine. Most of the trochas are due and rehabilitated on early stage Yes, there is a good chance for a quick update, and ignore it until it is lost, and then until it lasts for a long time.

10. Enjoy the process!

It is hard to evaluate all the risks when preparing for the marathon. In addition to the physiological moments, you can do some hard work on the side of our haunted life You can get involved in your training plan. One of the most important elements of success is a positive attitude, both for success and for possible failures and difficult ones.

Trenuvannya and everything that is tied to your plans to complete the marathon, blame the viclities at your satisfaction!

Millions of people from all over the world can see the pass of the great Trenuvans. Big є for how to love: for minimalism and democracy (only vi, crossings and roads), for meditativeness, for endless corrosiveness for health and figuri.

As soon as you are in motion when a child is driving through the park, it’s early for you to come to the head with an idea to conduct a reference vip test for yourself - to take part in the marathon run.

Before the marathon, you need to get ready correctly. Yak same - read in the material "World of Ideas". Athletic trainers and track and field athletes in the past: they didn’t miss a chance in life, if the scheme is correct, take it through the rik-author, and successfully help the marathon distance.

What to see

As a matter of principle, it’s possible to go to the first-friend-third training, and far, if the body and the evidence are already in the course, which is ok, motivate yourself not to become simpler.

Lace up leather times crochet, it is more beautiful to quit yourself not with abstract thoughts, but with concrete and material ones - for example, clearly visualizing in your head a picture of yourself a cohabitant on the financial inter-marathon forgetting. You can also imagine a T-shirt and sneakers, in which a legendary distance will be poured.

Check the control of the progress and do not let go of the descent, more beautifully set up the specific terms of the visit. For newcomers, who may be about big, even foggy, the price of a rock; At the same time, it can be more beautiful than breaking on small steps. For example, for the first month (or two) you can easily try 5 kilometers per train. І in the small big ambitions of the growth.

correct ekіpіruvannya

The head projectile of the bigun is a cross-trainer. Even so, why shouldn't the fanatics save money, even from the good model, to stay healthy on the slopes and the ridge. Our hour has all the sports companies vipuskayut without models specially for big. The ideal option is sneakers with a good spring shock-absorbing pedal, so that I can help to hit on the back, with an overhead ankle fixator (the leg will not stick out, but the ankles - traumatized), with a cloth top in the bottom - with a warm legs will just puff up).

For girls, wear a flexible sports top or a bra. The skin of the breasts is even lower and strong until the appearance of the straps and sagging. Yakshho bigati, swaying breasts to the beat, women put on quickly signs, descriptions of food. So, without a sports bra, it’s more beautiful to run around the house.

In іnshomu odyag for occupation is a special dermal one on the right. Smolder, she didn’t win over the rucks and didn’t block out the pottery (the importance of the synthetics of nadyagati is not a matter of course). Udyagatsya more beautifully trochas lighter, nіzh for a zvychaynu walk. If the weather is cold on the street, the weather will be warm through five hilin, otherwise it will be hot.

Before and after training

If you are trenuvannya from the wound, then it is more beautiful to get up early and for six months before trying to drink tea with a sandwich or a little sir. And if you are big in the evenings, then it’s not a good idea earlier, but it’s 2.5-3 years later for a moment of great pleasure or evenings. If you don't want to eat in front of one napack, then it's not necessary for a hungry slunker - it’s more beautiful for six months before it’s scored a banana (for a port of some kind of folding ones, a little more easy to use).

It’s so called in a carbohydrate way - in the first 20 gilin you can eat a banana, an apple or a foldable carbohydrate, which can be used to compensate for energy vitrates to the body, but not in a box. I’m more beautiful than I’m yakuyu bilkova, I’m prepared in tonus.

If you want not only to go to the marathon, but to get thinner, you can skip a carbohydrate load to make the cardio load stronger. However, it’s not even more beautiful to think about it from a fake big house, if you don’t want to be able to hang out in a mirror hanging from a mirror.

Yak is right big

Portrait of a good bіgun viglyadє so:

Hands in lіktyah bent on іvnі breasts and looseness.

Legs are lowered to the side of the foot.

The width of the crocs is natural for people to live.

The head is lifted, a glance of focusing on the point in front.

Shoulders directed, but not stressed.

The body is pryvny, do not fall forward and do not bend back.

Dikhannya rivne (it’s important to dichotomously, that means, turning back to an intensive tempo is more important than lowering it until that hour, when physical mobility doesn’t run out of trenuvan).

Now you need additional information right

It sounds paradoxical, ale: it’s rich and big, it’s not just big. Like only organism for the first couple of years of sound before the new one, in the sports "race" in the days before trying to turn on the physical right - right for the press, right for the press, attendance, walking with the vipads and on the right m'yaz frame All body - shoulder girdle, body, back and abdomen, stegon and nig.

Now, so-so navantazhuvati? To find out, professional marathon runners run the distance in a couple of years, and amateurs will finish 2-3 times more. For the whole whole hour, it is not only the legs that are working - the back of the whole body. Kozhen krok u bіgu - the tse of shock hvilya for slopes, zv'yazok, colin, ridge. The muscular corset serves as a free shock absorber for the support-arm apparatus and to produce to the minimum the possibility of eliminating injuries.

Before the power and cardio, it is necessary to add a stretching (it is necessary to complete the skin training). It is also good practice to relax in a sauna or a hot tub, you can open a walk, a trenuvalny complex.

Graph Trenuvan for the first month

First Tijden:

Monday-mid-Friday - big (fix 2-3-chilly jogs with a quick croc from the cherguvannya, finish with 5-chilly jerks with a quick crock)

Nedilya - sauna

Other type:

Monday-middle-Friday - big (to bring 5 calories, to swallow with a quick croc, up to 10-15 quills without a break)

Tuesday-Thursday-Friday - vidpochinok

Nedilya - sauna

Third day:

Monday-Wednesday-Friday - big (to bring 10-15 minutes of probizhin, scho cheering with a swish croc, up to 20 quills without a change)

Tuesday-Thursday-Friday - 20-30 khviliin to the right of physical training (physical training)

Nedilya - sauna

Quarters of the day:

Monday-mid-Friday - big (bring 20 minutes of tests, how to swallow with a quick croc, up to 30-40 minutes without a break)

Tuesday-Thursday-Friday - 20-30 khviliin to the right OFP

Nedilya - sauna

If you can respect yourself, we prepare for the marathon

Through the ric-author, the organism of the bed sounds until the end of the day, so the big distance is inconceivable to increase from 5 to 20-25 kilometers per train. Such half-marathon runs need to be repeated not earlier than once for a long time, if you work out step-by-step to increase the distance.

Todi can try to take part in the first races - a lot of them are rooted for amateurs and cover less than half of the classic marathon distance.

If it will be 25 kilometers without a trip, it’s time to go to the fair marathon - 42 kilometers.

Yakscho trimatis spokiyno, do not get tired in the first half of the year, overlap behind those participants, do not look at the maximum speed from the very cob, but do not mind all the way at a comfortable pace - you do not mind yourself, as you figure. All the staff of literacy training!