![]() All you have to do is take the first step. You will still need to run easy enough on recovery days so that you recover from the faster, anaerobic workout you are doing. The overall goal here is to improve your lactate tolerance. When race day arrives, author Dave Kuehls, contributing editor at Runner’s World and a marathoner himself, will have you in the best shape of your life-physically and mentally. You will need to maintain an average per mile pace of 11 minutes and 26 seconds each in order to run 4.59.59. When your warm-up is complete, run for a short segment and then take a walking break. ![]() Use a Warm-Up Routine Warm up with a five-minute walk, then complete a few dynamic stretches. Later, you can add pace variations if you want. At a 12-minute mile pace, itll take you roughly 5 hours and 15 minutes to cross. Follow these basic steps to get started with your run/walk program. ![]() Whether you’re a competitive veteran or a recreational beginner, this essential guide will tell you exactly what to eat, what to wear, what to expect, and how to train. Discover how you can go from couch potato to marathon runner with our. Let Four Months to a Four-Hour Marathon be your personal trainer. Beginner Marathon Advanced Marathon Beginner Half Mararthon Advanced Half Marathon Couch Potato 10k For Personal Coaching or more options: Visit Hansons. Four Months to a Four-Hour Marathon: Everything a Runner Needs to Know About Gear, Diet, Training, Pace, Mind-set, Burnout, Shoes, Fluids, Schedules, Goals, & Race Day, Revised eBook PDF BY Dave Kuehls ![]()
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