2025.12.9(Tue)Marathon Training

Todays Training

• Morning Training 8km Pace4:47/km Time38:21
• warming-up 4.11km Pace4:01/km Time16:31
• Main Training 8km(3:00/km)+2km(2:55/km)*3+1km(2:45/km)
• cooldown 4km Pace5:08/km Time20:35

【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

Organize training content
8km (continuous running)
3 x 2km (6km total)
1km x 1 piece
Pace: 1km = 3 minutes
A total of 15 kilometers is expected to run at a race pace or more.
main effect
① Improved cardiopulmonary function (VO₂max)
The 1km 3 minute pace is quite strong,
Strong stimulation of the heart and lungs can be expected to increase the maximum oxygen intake.
② Increased lactic acid resistance and speed endurance
3 x 2km, 1 x 1 is
practice of continuing to run with lactic acid accumulated
make it difficult to slow down even in the second half of the race
→ Especially effective for 1500m to 5000m running
③ strengthening of race pace resistance
create a sense of “tough pace becomes normal”
stabilize one’s sense of pace in a game
④ mental strengthening
If you can do this distance and strength
lead to confidence in the race