wpisz w googlach: FIRST Marathon Training Program
może natrafisz na ten program w pdf'ie, jest to program trzy dniowy w tygodniu
musisz być dobrze wybieganym aby go zrealizować.
Może zacytuje wstęp do tego planu:
The Furman Institute of Running and Scientific Training (FIRST) 5K training program is based on results from FIRST’s training studies. Results indicate that runners are able to improve race performances running only three days a week, following a specific training plan, and cross-training. Pacing is a crucial component to this training program. Training program paces are based on current best 5K RACE pace. Refer to Tables 4.1, 4.2 and 4.3 in Runner’s World RUN LESS, RUN FASTER to determine your training paces.
A poniżej wstęp na ukończenie pierwszego maratonu:
The Finish with FIRST Training Program is designed for runners looking to complete their first
marathon. The training program begins with a long run of eight miles and gradually increases to 20 miles three weeks before the marathon.
Previous FIRST marathon training results indicate that runners are able to run a successful marathon running only 3 days a week, following a specific training plan, and cross-training. This training program has produced good results with Key Run #1 run on Tuesday, Key Run #2 run on Thursday and the long run completed on the weekend. Runners can do the three key workouts in any order throughout the week; however, you need to allow at least one day between the key workouts. Runners are encouraged to either cross-train or complete easy runs on other days of the week.
Pacing is a crucial component to this training program. From our running experience and previous research, it appears that training intensity is the most important factor for improving the physiological processes that determine running performance. The paces in training program are based on current best 10K RACE pace.
For Key Run #1, the pace is faster than your current 10K pace. For example, a 45 minute 10K run averages 7:15 / mile during the 10K race. For Key Run #1, the pace averages 45 seconds per mile faster than 10K race pace. In this case, 6:30 / mile (7:15 - 0:45 = 6:30/mile) pace for the given distance. A 400m repeat would be run in 1:37 while an 800m repeat would be run in 3:15, for example. The amount of rest/recovery interval (RI) between repeats is indicated in parentheses and may be a timed rest/recovery interval or distance that you walk/jog.
For Key Run #2, the pace is slightly slower than 10K race pace but faster than average training pace. This pace is referred to as “tempo” or “threshold” pace. Using the 45 minute 10K time as an example, the tempo pace for Key Run #2 is 15 to 30 seconds slower than race pace or 7:30 – 7:45 / mile.
For Key Run #3, the pace is determined by your Planned Marathon Pace (PMP = 10K pace plus 45 seconds). For the 45 minute 10K performer, PMP = 8:00/mile pace (7:15 plus 45 seconds). Runners are invited to attend the up-coming FIRST Scientific Lectures.
