Super horse training, do you want to back to back?

Long-distance running

The total running volume is undoubtedly the most reliable indicator for predicting the performance of the Superhorses, so long-distance running is the most important part of the training. Many runners often give up some long-distance running or after-run training in order to make long-distance training more fully effective.

Similarly, other strength training such as speed exercises should be adjusted as needed to ensure that there is enough physical strength to complete long-distance running. It may not be a long-distance run every week, but the more long-distance running, it will really help Super Horse.

Gradually increase the distance

If you only had one or two marathons before the Super Horse training, build your ability to run long distances from a short distance. In this case, the process of increasing the distance of practice will surely be slower than those people who are running a few marathons every year. Please give yourself some patience.

Many marathon training programs require weekly LSD. When you are preparing for a super horse, just make sure that most training weeks have long distances. In order to adapt to this change, regular and alternate long-distance running and short-distance running should be used as rotations.

(As for the training week, we mentioned in the previous article that we can arrange it not according to the natural week, but according to our training rules.)

Training advice

The following figures are used to guide long-term training before the Supermarines:

Target 50km race - Please take a few 40-mile long distance runs; at the same time, run as much distance as possible from 30-35km on the premise of comfortable running.

Target 50-mile (80-kilometer) races - Run more than 40 kilometers of training and require at least one 48-kilometer training.

And so on...

Do not use the 100-mile (above 160 km) level as your first match. why?

Not because it is impossible to complete, but if you start from a short distance and gradually accumulate ability, you will have a more pleasant entry experience and a higher probability of completion.

Specifically, before going to the 100-mile race, it is best to run a few 50-km, 50-mile and 100-km races as a basis.

If you have to use the 100-mile class as your first super horse race, then you have to run a lot of training for 30-50 km, 48-56 km at least once, and at least 64-80 km for training.

Isaiah training

Before participating in important goal competitions, please prepare 2-3 test matches as an adaptation to detect equipment, nutrition plans, and fitness levels. These competition experiences can help you in long-distance running training in the future, so weakening the performance expectations of these competitions and enjoying the cheers of the audience and volunteers at the side of the track. The result of every competition is to disrupt your training program and increase the risk of strain injuries.

For Super Horse training, the importance of these simulated races and long-distance running also lies in the various situations that may be encountered in the simulation competition, the environment (roads, mountains) and landforms (flat roads, hills or snow, peaks ), and should be as close to the target match as possible.

At the same time, instead of using faster speeds in long-distance training as a reference, a relatively steady pace is the lowest limit (except walking) that you will actually run out of.

We all know that when the running speed changes, the gait will also change, and long-term gait changes will lead to injury. Therefore, when you are training, you must run comfortably, and the speed should be slowed down. It is even slower than when you started the first 5km race.

Long-distance running back to back

Some runners praised long-distance running back-to-back, they believe that this is a necessary way to train your legs to resist fatigue. However, if you are constantly fighting for fatigue and running, you will certainly incur damage. Therefore, it is necessary to use this method flexibly during training.

For example, it may be beneficial to have a back-to-back training 3-6 weeks before the Marathon race, especially before the first race. It is helpful to get the limit signal of physical and mental fatigue before the game.

Of course, this kind of experience must be accumulated through multiple trainings. If there is enough recovery period, you can run two or three back-to-back exercises before the game.

Focus on injury and enjoy off-road

After one or more back-to-back exercises, please be alert for injuries during the next day and even days afterwards.

Don't confuse the difference between acute injury pain and muscle fatigue - the purpose of back-to-back exercises is to adapt and learn to deal with fatigue pain. After training, please ensure enough rest.

If you plan on back-to-back training, where most of the time you are interspersed and walking, and the other time you can run around, please arrange the training that can be performed throughout. Because, even if your legs ran to fatigue on the first day, you did not delay the next day to take a steep slope, and then you ran downhill. If you have to drag heavy and tired legs to continue to squeeze your running ability, it is very difficult to enjoy the joy of running.