2025.12.10(Wed)Marathon Training

Todays Training

• Morning Training 30km Pace4:10/km Time2:05:00

【公式】アディダス adidas 返品可 ランニング アディゼロ アディオス プロ 4 / Adizero Adios Pro 4 パフォーマンス メンズ シューズ・靴 スニーカー 青 ブルー JR4796 価格：28,600円（税込、送料無料) (2026/1/3時点) 楽天で購入

intensity of training content
Distance: 30km
Pace: 4 minutes 10 seconds/km → neither too slow nor too fast
→ “It’s not easy, but it’s sustainable” strength
Key Training Effects
① significant improvement in aerobic capacity
increase the amount of blood the heart can pump at once
strengthen one’s ability to keep running with oxygen
→ Full Marathon Half Ekiden Suitable
② improvement in lipid metabolism
by running for a long time
improve one’s ability to use fat as energy
be less likely to run out of energy in the second half of
③ muscle endurance and leg building
by enduring 30km of landing impact
strengthen one’s legs and trunk
keep one’s form from collapsing even in the second half of the race
④ stability of the sense of pace
by running at a constant pace for a long time
acquire the power to keep pace sensibly
⑤ mental strengthening
The experience of going through 30 kilometers is
lead to confidence that one can still do
event suitable for
full marathon
half marathon
Ekiden (long section)
5,000 meters and 10,000 meters of foundation
Points of Attention (Especially Important)
Frequency is once or twice a month
in the growing season
→ It is also possible to limit it to about 25km ◎
the next day
Jog or complete rest
Cancellation if the form breaks (injury prevention)
What kind of positioning practice?
It’s not “Practice to Speed Up.”
practice of laying the foundation for running