Tips to Run Longer Distances

If you’re running is your hobby, you might want a longer distance can run or exactly the same distance ever run faster. In this article you will find some tips and training methods that can help you to speed up or go running?? S hard drive schedule and running tips for beginners can be found all over the internet, also on site. If you have any driving experience, it is difficult to find training? in this article, I think someone who at least an hour to run one after the other, as an experienced runner. Depending on your state you’ve built with other sports, can a newbie reach an advanced stage in three to 18 months.

Tips to run a longer distance

If you can run one hour without a break, you might want to have a time to take part in a race of 15 km, 10 km or half marathon (21.1 kilometres. Increase the distance that you can run, it’s mainly a matter of regular training and patience. For injuries, prevent overtraining and lose the joy in operation, most experts recommend that increase their total weekly mileage by no more than 10%. In addition, it is appropriate that after every third or fourth time forward to take a step backward. For example, for someone who can now run 10 kilometers and approximately a 12 weeks in a contest on 10 Mile would participate.

  • Week 1?? 10 kilometers
  • Week 2?? 11 km
  • Week 3?? 12 km
  • Week 4-13 km
  • Week 5?? 11 km
  • Week 6?? 12 km
  • Week 7?? 13 km
  • Week 8?? 14 kilometers
  • Week 9?? 12 km
  • Week 10? 14 kilometers
  • Week 11?? 15 km
  • Week 12?? 16 km

I recommend a total purchase at least two times per week hard, takes you to the second training run less kilometres, but with a slightly higher rate. Select the long training a rate of 10-20% lower than your race pace for 10 miles on short training for a rate of 10-20% above the desired race pace.

Running Tips for going the same distance faster

It will be able to continue the race primarily about quantity, to increase your speed is about quality.If you want to run faster, for example your round on 10 kilometers on within an hour, you’ll need to add at some point interest element to your hard-running sessions. When you train at high speed to go short distances hard blow. Many people will experience quick passes and heavier than distance workouts.
For 12 weeks, 5% faster at 10 kilometres
Suppose you run 10 kilometers in 60 minutes and you would have three months to improve your personal records. With the schedule below is a time improvement of 5%, that is to say 3 minutes, it is possible.Obviously, this is an average. Factors such as age, years of driving experience, number of sessions per week, again, kind of day, and so determine the actual end time.

  • Week 1?? Training 1:4 kilometers course in 26 minutes + 2:4 times 1 kilometres in six minutes each with a two-minute pause
  • Week 2?? Training 1:5 kilometers in 32 minutes + 2 education: five times a kilometer on six minutes each with a two-minute pause
  • Week 3?? Training 1:6 km course in 38 minutes + 2:6 times a kilometer on six minutes each with a two-minute pause
  • Week 4?? Training 1:4 kilometers course in 25 minutes + 2: two times two kilometers in 5:50 minutes each with 3 minute break
  • Week 5?? Training 1:5 kilometers in 31 minutes + 2 education: three times two kilometers in 5:50 minutes each with 3 minute break
  • Week 6?? Training 1:6 kilometers course in 37 minutes + 2:5 x 0.5 km in 2:45 minutes each with one or two minute break
  • Week 7?? Training 1:8 kilometre course in 52 minutes + 2:7 times 0.5 km in 2:45 minutes each with one or two minute break
  • Week 8?? Training 1:10 kilometers in 63 minutes + 2 education: 9 times 0.5 km in 2:45 minutes each with one or two minute break
  • Week 9?? Training 1:12 kilometers in 76 minutes + 2 education: four times a km in 5:45 minutes each with a two-minute pause
  • Week 10? Training 1:10 kilometres course for 60 minutes + 2:6 x 1 km in 5:50 minutes each with a two-minute pause
  • Week 11?? Training 1:5 kilometers in 29 minutes + 2 education: seven times a kilometers in six minutes each with a two-minute pause
  • Week 12?? Training 1:3 kilometers in 17 minutes + games on Saturday or Sunday

If you are much faster or slower than 60-minute walk over 10 kilometres, you can adjust the above schedule at its discretion. Education 1 is 10-20% lower than in the game, two education usually 5-10% faster than the competition. If you have an opportunity to three times a week to run, you can add a peaceful workout into your schedule. In these running try to relax running, 20% slower than race pace.
About me
I do since 1999 started and has followed several years of training from professional running coach. I participated in all seven marathons, 20 half marathon and running events over five decades, 10, 15 and article 16.1 kilometers.

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