2025.12.12(Fri)Marathon Training

Todays Training

• Morning Training 8km Pace4:50/km Time38:56
• warming-up 4km Pace3:55/km Time15:42
• Main Training 25km Pace3:07/km Time1:17:48
• cooldown 4km Pace5:12/km Time20:49

【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) (2026/1/4時点) 楽天で購入

● What’s going on
The 3:07/km pace is for many players
have a fairly high heart rate
continue to use oxygen “near maximum”
go into a state.
It’s 25km long, and by running at this intensity,
increase the amount of blood the heart can pump in one beat (one stroke)
Lung → blood → increase oxygen delivery efficiency to muscles
allow someone to maintain a stable high heart rate for a long time
in short
👉 **A body that is hard to breathe at a fast pace ** is made.
● What kind of abilities do you develop
Aerobic capacity (capability near VO₂max)
cruising power in high-intensity areas
stability that does not break even when the heart beats
this is
the second half of 5,000 meters
late 10000m
Mid to late half marathon
It works a lot with.
● realization in a race
“It used to be a tight pace, but I feel calm.”
Relaxed breathing and focused on form and tactics
👉 The “ground power” of the race as a whole will be raised
② Effects on lactic acid processing capacity (core of this practice)
● Lactic acid is not a “bad guy.”
at this rate
Lactic acid is always produced in the muscle
But at the same time
other muscles
heart
liver
be reused as energy in
What’s important is
👉 “The ability to continue processing” rather than “the ability not to accumulate”
● adaptation at 25 km
Developed transport capacity (MCT transporter) to carry lactic acid
activation of mitochondria in muscles
create an acidic environment
consequently
At the same pace, “stretching” and “weight” become less likely
keep running without slowing down
● impact on competition
be resistant to sudden stall in the second half of the race
last 5km long
be able to respond to population paceups
👉 “The ability that a strong player wants the most.”
③ Effects on muscle endurance and leg building
● It’s not muscle strength, it’s durability
What you’re going to be able to train in this practice is
momentary power
instead of
the endurance of tens of thousands of times in the same motion
25km × 3:07/km ＝
👉 Continue to withstand fast grounding impact for approximately 80 minutes
● a site that is primarily trained in
quadriceps femoral muscle: stability of landing
hamstring:maintaining propulsion
buttocks:form retention
Lower thighs: repulsion and shock absorption
by this
prevent the form from collapsing into the second half
The ground does not become rough
The stride does not narrow to the extreme
● difference in a race
Even in the end, the legs “can’t get out”
be tight but able to keep moving
minimize last-ditch pace
👉 Not mental strength, but the feeling of “legs remaining”
①Relationship between ~3 (very important)
This practice is
① cardiopulmonary function
② lactate treatment
③ muscle endurance
It stimulates at the same time and at a high level.
that’s why
have a tremendous effect on
On the other hand, if you can’t keep up with the recovery, you’ll have the opposite effect
Summary
① Cardiopulmonary: Make fast pace “normal”
② Lactic acid: creates a body that doesn’t fall off in the second half
③ Legs: Keep the form and propulsion to the end