What should the runners do for the week to escape the effects of bad weather?
Monday break/cross training
This six-week training program will allow runners to stay in shape during the winter so that runners can take a strong first step in health training at the beginning of the spring. The weekly plan includes a series of exercises to keep the runners in shape while keeping the mind fresh with rest and cross-training. The body also has the opportunity to recover from the autumn training just finished.
10 km easy on Tuesday
Run 10 kilometers at a comfortable and comfortable conversation speed. The pace should be 1 minute and 12 seconds per kilometer than the target speed at the time of the match. When running on ice or in the snow, reduce the stride to avoid falling. Running on sturdy snow can get more friction (and new snow may cover the ice). Running on a snowy street is also an option (of course, traffic safety is a prerequisite). Pay attention to dark ice and you can also run on ice-free sidewalks.
Wednesday break/cross training
Many runners do not like gyms, but winter is a great time for strength training and flexibility training. The combination of rest and cross-training can make runners stronger and prevent running injuries. You can also contact a personal trainer to develop a fitness plan. If you do not pursue mileage, the winter is still ideal for trying new sports such as spinning or yoga. When you want to resume a high-intensity running workout, you can cross-fit your fitness program with running training.
Rhythm running on Thursday
1.6 kilometers warm up, 4.8 kilometers rhythm run, 1.6 kilometers relax. Rhythm Run Exercise to run longer before feeling tired. Regularly interspersed rhythm runs in the training program can run faster and further before decelerating due to lactic acid accumulation.
The pace of rhythm running should be set in a slightly higher but still comfortable range. The pace of a typical rhythm run should be about 20-45 seconds slower than at the 5km race.
8 km on Friday
Run 8 km at a comfortable pace that can be easily talked. The pace should be about 1 minute and 12 seconds per kilometer than the target speed at the marathon. If you haven't been running on a treadmill for a while, you need to gradually increase your speed and run it with a speed that you can easily maintain.
Adapting to a treadmill may take a while because when running outdoors, runners naturally slow down when they feel tired. However, on a treadmill, the belt carries the runner, so the runner may increase the pace when tired. To cater to treadmills. Excessive pace can cause greater pressure on the joints. It is best to run only 30-40 minutes at the beginning and then increase each time by 10 minutes.
Saturday break/cross training
Yoga and Pilates are good partners for running because they help to increase core strength, attention, physical and mental balance and flexibility. Beginning with the primary class, remember to inform the coach about his identity as a runner and any chronic injuries. Can use the training steps or elastic belt to complete the action.
16 km long jogging on Sunday
Run 16 km with his usual long distance. The pace should be about 1 minute and 12 seconds per kilometer than the target at the marathon. Such long-distance jogging can help runners maintain endurance, allowing runners to maintain their ability to run for more than 2 hours at a time (this is also the length of training for horses or half horses). Such long-distance jogging can also allow runners to fear the cold.
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