- Category: Fitness & healthy
- Published: Saturday, 30 April 2016 20:20
- Written by Publicidad
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The half marathon is a very demanding test or competition that requires effort and intelligence at the time to train. To do this it is advisable to look for a trainer to help you balance the loads weekly exercises, so you can make it to your goal without compromising any part of your body
Rule 1: Training Plan
Training plans depend on the distance you want to run, your physical condition and your sporting background, It is therefore advisable with a coach advise on what steps to follow to complete your first 21k.
Without a proper plan for distance training will be very difficult to achieve your best performance, while the difference between meaning you can finish it or not.
Training plans for long distances looking to increase your resistance, is allowing to finish the race in the best conditions. Speed is another point to consider that undoubtedly will help you get faster and perceive less effort in a fast pace. There are basic plans that include 12 weeks of training with increased loads, to achieve your goal.
Rule 2: kilometer by kilometer
The sum of kilometers in your workouts will help you prepare for competition and see if it is feasible that future run or not. It is important to have a minimum of kilometers in your weekly workouts, ideally a minimum of 60 kilometers.
You must ask yourself good your goal, if you want to finish the race or achieve any brand. If you decide to improve your times or reach any brand you should be increasing the distance each week until your body gets used to training.
Rule 3: Weekly frequency
To end your success first 21 k is recommended that you have a good weekly workouts. You must train more than three times a week minimum of 4 to 5 days a week.
If you decide to train more than three times a week you must agree with the coach times hard training and recovery your body needs. Achieving balance is essential to prevent future injuries.
Rule 4: Whole Body
You should seek to strengthen your whole body, for demanding competitions like half marathon or a marathon this point is basic to achieve cross the finish line and not stop along the way.
The strengthening, legs and hips will make an efficient runner and with good pace. So the 12-week training should include such exercises.
Rule 5: Exercises background
Resistance is another point to deal with your coach: background exercises are tough training sessions aimed run for as much time as usual and thus cover a greater distance. Such exercises should be included in the plan every 7 or 10 days.