Todays Training
- Morning Training 17km Pace4:25/km Time1:15:00
- Main Training 20km Pace4:07/km Time1:22:00
① big picture
Total mileage: 37km
The afternoon is a little faster (a marathon-half pace for many citizen runners)
practice in the second part with reduced glycogen
→ It is a high-load and high-effect training for marathons.
② 17km morning practice effect
(*Pace is expected from E to M)
increase in aerobic capacity
improvement in lipid metabolism
create “pre-exhaustion” for afternoon practice
More durable leg muscles, tendons, and joints than cardiopulmonary ones
👉 Long running effect even by itself
👉 “Preparation” to improve the quality of practice in the afternoon
③ 20km/4:00/km effect (core)
🔹 Physiological effects
LT (lactic acid threshold) improvement
strengthening of marathon pace resistance
ability to maintain speed with low muscle glycogen
🔹 Practical effects
ability to keep pace even during fatigue in the second half
Stall resistance after 30km
late-marathon reproduction practice
👉 “Cutting 4:00/km with heavy legs”=
late-race practice
④ additional effect of double practice
Better resilience and adaptability than first run
Reduce injury risk by dividing high volumes
Marathon Specialization Techniques Used by Professional and Industrial Organizations
⑤ Points to Note (Important)
⚠️ If this exercise is true:
monthly mileage 400 to 600 km or more
Full 2:40-3:10 Classes
Next day at full E-pace or restable
❌ Lack of recovery:
immunodegradation
Ham Achilles tendon disorder
overtraining
⑥ Summary
“The most important exercise for advanced players to run fast in the second half of the marathon.”
コメント