#跑半马#想要顺利完成半程马拉松吗? So do you know the usual training distance? Today, let's talk about how many kilometers you need to train to run a half marathon, so that you can easily prepare for the marathon!
First of all, let's make it clear that the distance of the half marathon is 21.0975 km. In order to ensure that the race can be completed within the allotted time, runners need to train adequately on a regular basis.
Generally speaking, the weekly training volume to participate in the half marathon race should be between 50 and 80 kilometers, and the training frequency can be "run two times and rest one", ensuring that training is more than five days a week, which can be adjusted according to the individual's physical condition and training goals.
For beginners in long-distance running, it is recommended to start with a training volume of about 40 kilometers per week, start with alternate days, and then gradually increase the length and distance of running to improve speed and endurance. Finally, it has the ability to meet the requirement of a half-marathon within 3 hours of the closing time.
For experienced runners, they may usually run more so that they can achieve better results. For example, "running three times and resting one", the weekly training volume can reach more than 90 kilometers, in addition, there will be a simulated running half marathon or 20 kilometers training once a month.
One month before the official competition, the players can increase the training volume according to their own situation. In addition to the total number of runs, we also need to focus on the variety of training. In addition to regular jogging and long-distance running, you can also add some training methods such as interval running and variable speed running to improve your body's adaptability and performance during competitions.
Now that you know how many kilometers you usually need to train for a half-marathon, remember to plan your training plan reasonably and stick to it. Only with enough training and preparation can you achieve good results in the competition. Come on!