🦭 Chạy Marathon Sub 4

Training explanations and must do's below schedule. sub 31 minute 10K - 10k Training Program. Training Program towards a sub 31 minute 10K. Day: Session. Your Comments. Effort. 01: 75 to 90min easy distance: 02:. your training as per your training plan. Interval runs 3k-5k-10k effort or 9/10 effort. Interval training and 5k/10k pace is top-end Speed Development. Speed workouts work to recruit more fast twitch muscle fibers. The more of these we can recruit the more efficient (economical) we are going to run. Again, the key is to get that sub 4 hour marathon race pace to feel easier and less taxing on the body. So, 1 vo2max workout per week is needed. Công thức này đúng cả với vận động viên chạy marathon trong 2h10 phút, lẫn người chạy trong 4 giờ. Bạn chạy 800m trong 3 phút, có 3 phút nghỉ. Nếu tập trong sân vận động, bạn chạy nhanh 2 vòng trong 3 phút, sau đó chạy nhẹ nhàng 1 vòng trong 3 phút (tổng cộng 6 phút). Ví dụ là người chạy marathon chuyên nghiệp (pro) xuất phát trước tiếp theo là những người dự định chạy dưới 4h (sub 4), 4h30, 5h, 5h30, etc. Đường phố cũng rộng rãi nên nếu dù bạn có chạy với wave nhanh hơn wave của mình cũng không vấn đề gì. Hi Guys/Gals, Just wondering what I need to do to be able to run a sub 16 5k . I ran 16 .48 last month and my current training looks like this. Let’s be clear – this sub 4 hour marathon training plan is not of the “couch to marathon” variety. You’ll need to have some sort of running foundation before starting the base phase. This training plan is also 18 weeks long, so it’s important to be able to run 15-25 miles per week out of the gate. Based on your halfs, sub 4 is aggressive. However, if you are planning on increasing your mileage between now and Berlin, it is not a stupid goal. Start increasing your mileage. Start marathon specific training. Do a couple 10ks and/or halfs in between now and then to compare to your training to set your goals. 2022 - 2023 Marathons held in Germany. 172 races. Hella Marathon Nacht Rostock. Marathon . August 06, 2022 P-Weg Marathon . September 09, 2022 - 08:30 Europe / Western Europe / Germany / North Rhine-Westphalia / Plettenberg On Site Solo Road Hilly Running 42.195 kilometers. We also stock parts for the M422 "MIGHTY MITE", the M151 "MUTT" and the M715 "FIVE QUARTER" as well as the 1/4 ton military trailers.. . During World War II, Willys produced 363,000 Jeeps and Ford some 280,000. Approximately 51,000 were exported to Russia under the Lend-Lease program. 8AGaRk. Bagging a sub 4 hour marathon is all about getting that 4 hour marathon pace right. After running a bunch of them myself and coaching many other through the process, I learned the right pacing strategies and training methodologies to break the 4 hour barrier. In this post, I’m going to break down what you need to know to break the four hour mark in your next marathon. We’re going to look at What your sub 4 hour marathon pace strategy should be, How to get comfortable running at that pace, How to train towards the 4 hour marathon pace, while also increasing your mileage How to structure your training . . . plus I throw in my free 20-week four-hour marathon training plan! The plan is available for free in PDF and an editable Google Sheets format in both miles and kilometers. Running sub 4 not a big enough challenge for you? Check out our sub 3 hour marathon guide! Ready? Let’s jump in! The 4 Hour Marathon Benchmark It just so happens that it takes most well-prepared marathon runners somewhere between three and five hours to run their miles. In a recent London marathon, the average mens’ finishing time was 40423. This means that anyone breaking the four-hour benchmark is not just a marathon runner – they’re an above-average marathon runner. Running a marathon in under four hours means you’ve sustained an average pace of at least miles/hr for miles – it’s a badge that shows not just endurance, but a good level of underlying fitness and training behind it. The four-hour benchmark has become an important line in the sand. Many marathoners choose it as a goal – the difference between a 359 finishing time and 401 is subjective but important to lots of runners. Note A GPS watch or running app is pretty much mandatory for the training I’m advising here. How to Run a Sub 4 Hour Marathon A sub 4 hour marathon is all in the training. Here, there are no shortcuts. In order to avoid hitting the wall or getting injured while training, you’ve got to put in the hours – that typically means a minimum of three to four months of dedicated marathon training. In this post, I walk through the how’ of a sub 4 hr marathon – starting with how your actual marathon will look and the pacing strategy to use, and then working backward from there to develop a training plan to get you to that point. So – how do you train to run a marathon in under 4hrs? Marathon Success = Pace A successful 4-hour marathon is all about pacing. Your pacing strategy can be broken into two elements speed and consistency. If you surveyed most marathon finishers, you’d see their pace consistency was all over the place. The average marathon runner starts off very fast, manages to sustain a good pace throughout most of the race, then drops off in the last few miles. This is typical. miles is a long distance, and our bodies are not normally adapted to keep going for so long. It’s to be expected that after three or four hours, your energy starts to sag. So how do we combat this? We train for it. If you want to run a sub 4-hr marathon, the most comfortable pacing strategy is to run a consistent pace throughout the entire race. This means you’ll probably be holding back in the first half of the marathon, but this will serve you well later on. Related Marathon Pace – How To Incorporate It In Your Training + Race Pace Strategy Right, so we’ve established that we have to train ourselves to be able to run a consistent pace for 4 hours, but what pace? This strategy also assumes that your marathon route is pretty uniform – if you have big hill sections or other challenges, you need to factor these into your training and pacing strategy. The 4 Hour Marathon Pace In Km and Miles In order to get around your marathon in exactly 4 hours, you would need to run a 9 minutes 9 seconds per mile pace, or 5 minutes 41 seconds per kilometer. Here’s the thing though – no marathon is perfect. Whether it’s hills, fatigue, toilet stops, crowds at the start, or that old knee injury, something is likely to slow you down at some point in your run. That’s why I always recommend you plan to run a little faster than an exact 4 hour pace. If you were to allow for 10 minutes of padding – thus finishing in 3hrs 50mins if all goes well, then your marathon pace would be 846min/miles, or 527min/km Write this pace down on a post-it, stick it on your fridge or somewhere you’ll see it! The truth is, when I am aiming for a 4 hr marathon I’ll constantly check my GPS and try to always be a little under the 4 hour marathon pace, by a few seconds per mile/km. It’s fine to go faster than this pace, but don’t go too much faster – all we want to do is finish within 4hrs, right? And the last thing you want to do is use up energy early on that you later really need. OK, so we’ve established how fast we need to run, and that we are gonna run as close to a consistent pace as possible, right? So now, let’s look at how to train for this. Jump to the end of the post to get a copy of our sub 4 hour marathon training plan. Here I’ll describe the elements of the training plan, the minimum recommended length of the training plan, and why a training plan is so great in the first place. The intention with my training plan is to not only increase your maximum mileage but to develop your running base to be super strong. This is a key ingredient in being able to run a consistent pace for four hours. That is why the initial mileage is higher than some of my other marathon training plans, which are not so pace-focused. So why do you need a training plan? Your training plan is going to be your guide. By mapping everything out at the start of your training, you are giving your schedule some structure, allowing gradual increases in mileage and pace. Types of Training Here’s the different types of training I recommend, and have included in the downloadable training plan Classic Training Run’ These are typically 3-7 miles 5-11km in length, and run at the 4 hour marathon pace 846min/mile pace, or 527min/km. In the first few weeks of training it’s alright if you are a little slower, but by around 8-10 weeks prior to the marathon you want to be running this at marathon pace. These runs are what will really build up your core running base. Long Slow Run This is a weekly long run where you gradually increase your maximum mileage. Most people do these on weekends as that’s when they have the free time. This should be done at a slow, easy pace – one in which you could hold a conversation with someone. These runs allow you to very gradually build up your maximum mileage. You’ll notice that in my supplied training plan, the longest run is 21 miles or around 33km. This means that during your marathon, the final stretch will be uncharted territory. Don’t worry – if you’ve followed the training plan, you’ll be conditioned to hold your pace throughout these last few miles. Speed work For speed work, you can choose your poison tempo runs, interval training, hill repeats…. Speed work helps you get your base pace up to that magic 4 hour marathon pace. Tempo runs Tempo runs involve starting at a slow, very easy pace and gradually increasing the speed over around 35 minutes until you are running at faster than race pace it should feel unsustainable. You should peak, then spend the last 5-10 minutes slowing down. These are good to do with a friend. Interval training means a mixture of running fast and slow. Try this run at close to maximum speed 90% of max for 30 seconds, then back off to an easy jog for 3 minutes. Repeat x 10. Other useful forms of speed work include Fartleks – read How To Run Faster With Fartleks Hill Sprints – read Hill Sprints Every Runner’s Secret Weapon Cross training – cross-training improves your cardiovascular health and strengthens some of the muscles weakened through running, thereby reducing your chance of injury. Recommended cross-training exercises include bodyweight exercises, light gym work, swimming, yoga, pilates, and cycling! Check out our cross-training guide for runners to learn more. Cross-training should complement your running workouts, and not risk injury. How Many Months To Train For A Sub 4 Hour Marathon? In order to build up the running stamina and the consistency of pace to run a sub-4hr marathon, most people with a reasonable level of base fitness would require a complete minimum of four months. To do your marathon comfortably, I’d recommend looking at five to six months, if not more. Download The Training Plan Here Enter your email, and I’ll send you this free training plan now, in PDF and Google Sheets formats completely customizable, in both miles and kilometers. After entering your email, you’ll be prompted to create an account on the Grow platform we use to control access to the plans. It’s completely free – make sure to complete the process to gain access to the plan! Previous visitor or not seeing where to sign up? Head over to our marathon training plan database for full access to all plans. The training schedule which accompanies this post is designed around 5 months of training. If you have more time, gradually build yourself up to the mileage detailed in week 1. If you have less than 5 months, I recommend you count backward from the end of the training plan and jump in there. Get the Premium version of the sub 4-hr marathon training plan And don’t forget to check out my ebook – The 4-Hr Marathon, 130+ pages with step-by-step advice on how to beat the 4-hr mark – including extensive details on the 4 hour marathon pace strategy! LBMTrainning giới thiệu giáo án chạy Marathon trong 4 giờ 30 phút. Giáo án này này dành cho người đã chạy được HM sub 2, hoặc có thể chạy 10KM dưới 53 phút. Thời gian tập luyện 16 tuần Pace mục tiêu 624/km Khối lượng tập luyện 4 buổi/ tuần Số KM tích luỹ hằng tuần Trung bình 50 KM/ tuần Các bài tập trong giáo án Thứ 3 Đây là ngày tập chạy tốc độ để cơ thể làm quen với việc chạy nhanh vượt ngưỡng. Các bài tập của ngày thứ 3 bao gồm bài mile repeat và interval. Nếu cảm thấy chưa thể theo kịp giáo án ở giai đoạn đầu, bạn có thể chạy thấp hơn pace trong giáo án từ 5- 10s. Thứ 4 Là ngày tập Baserun, bao gồm một bài chạy cự ly trung bình với pace 640, mục đích để xây dựng nền tảng thể lực, tăng tích luỹ mileage. Thứ 5 Là ngày tập Tempo. Xen kẽ với các tuần chạy với pace mục tiêu 624 sẽ là các bài tập chạy tempo, cự ly chạy từ 4 đến 6 Km với pace 615. Chủ nhật Là ngày chạy dài với pace 640. Lưu ý – Khởi động, giãn cơ trước và sau mỗi buổi tập. – Nếu vì lý do bất khả kháng không hoàn thành giáo án, hãy nghỉ ngơi đến khi hồi phục và quay lại tập luyện theo bài tập của tuần liền trước với tuần bạn nghỉ. Chúc các bạn tập luyện an toàn, hiệu quả! Post Views 738 Sub là một từ có xuất xứ từ tiếng Latin, khi dùng trong thể thao đường trường như chạy bộ hay triathlon thì là để chỉ thành tích dưới một thời gian xác định nào đó. Ví dụ có 1 số mốc mà dân chạy bộ hay khao khát như chạy marathon sub 4 tức là bạn cần phải chạy hết 42km và 195m ở một tốc độ là 5 phút 41 giây hay nhanh hơn cho mỗi km, hay thi Ironman sub 6 tức là có tổng thành tích 3 môn kể cả transition dưới 6h đồng giới chạy bộ phong trào của Việt Nam, chỉ có rất ít người ở đẳng cấp chạy marathon sub 3, và một trong số đó chính là coach Cao Ngọc Hà của BoiDapChay. Ngoài ra anh cũng chính là người Việt Nam duy nhất tính tới thời điểm hiện tại có thành tích thi Ironman sub 5 và đang hướng tới việc sub 430 tại giải vô địch APAC Ironman được tổ chức tại Đà Nẵng tháng 5/2019.

chạy marathon sub 4