How to train for a marathon?

First of all, it should be said that everyone has a running gene. Marathon, as a sport that all people can participate in, has become popular all over the world. Marathon in China began in 1980s, and Ma Bei (Beijing International Marathon), as the earliest marathon in China, has been held for 37 times. From dozens of events in the first year to hundreds of events in a year, marathons have blossomed everywhere in China. The number of participants is also increasing. For large-scale activities, the number of participants is usually 30,000 to 40,000, and the number of applicants is usually100,000 to more than 200,000. You also need to draw lots to determine qualifications. Often the registration channel is started, the number of places is spiked, or the system is paralyzed because of too many applicants. I saw Spring Festival travel rush grab a ticket, and it was hard to get a ticket, so I signed up for a marathon. Now there are races in China almost every week, which is really good news for runners. You can choose your favorite game and prepare for registration in advance.

Then practice according to the following methods, and anyone will finish a marathon.

(1) Make a training plan

According to scientific training methods and training plans, there are many online. But it may not be completely suitable for everyone, and it can be modified.

According to the 16-week training plan given by runnersworld website, take four weeks as a training cycle, step by step.

Generally speaking, the medium training plan of running 465,438+0 ~ 48 km per week is as follows (long-distance running is arranged on Sunday):

Train four times a week, and the amount of running should be adjusted appropriately, and the total amount should not exceed 50 kilometers.

Thursday and Sunday are two important training courses. For beginners, Sunday's long-distance running is not a big problem, but Thursday's interval running and rhythm running are a bit difficult. Alternative method: Run 8 ~ 12 km at the target pace or 5~ 10 second slower than the pace.

(2) Step by step, gradually improve aerobic endurance.

Don't rush for success, improve long-distance running ability, in short, mainly improve cardiopulmonary function and the ability of body correlator to work for a long time.

Junior runners should not set their marathon goals too high. After several weeks of training, find a suitable time, run (measure) 10,000 meters, see how the results are, then multiply the 10,000-meter results by the marathon endurance coefficient to get a reference marathon target result, get the target pace, and then use this target pace to guide the training.

(3) Be sure to train at the speed required by the training plan.

Strictly follow the plan, you can adjust it appropriately, but you can't run as much as you want.

(4) Enjoy the process and don't pursue speed.

In the training process of preparing for the marathon, don't work too hard, don't be too tired and don't get hurt.

If the selected target is fast-paced, what's the harm of being half a minute late to 1 minute!

Although the target pace is 30 seconds slower per kilometer, 265,438+0 minutes slower than the whole marathon, or 65,438+0 minutes slower than the whole marathon, it is a more scientific way of running.

(5) Training with rabbits, that is, running with people with strong speed control ability.

Rabbits with different marathon pace: 300,3/kloc-0,0,330,400,430,500. Running with more people will make you feel more relaxed. People who are better than rabbits can gradually accelerate after half way.

There are many ways of marathon training, but the necessary endurance training and the accumulation of running amount are essential. So if you want to run a marathon, you must keep running!