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10 km Personal Record, How To Train And Increase the Distance To 21 km?
Question:
Good afternoon.
I practice running since September. I ran 10 km in 1:09 yesterday in Sochi. My best result so far ... It was very hard race.
I can not figure out how to train further. Should I increase the running distance or just try to break the 1 hour limit.
My goal is endurance development and 21 km race in the long term.
Thank you for the opportunity to know the answer.
Answer:
Kulkov Oleg
Master of Sports of International class in track and field athletics, winner of the Zurich marathon, participant of the Beijing 2008 Summer Olympics, multiple European Cup and Russian championships medalist, coach of the school “I Love Running”
Greetings!
First of all, I would like to congratulate you on setting a personal record!
Though this result may seem far from the best to someone, I have a different opinion on this topic. This is your personal best and starting point for further growth.
I don’t know if you underwent a medical examination to know whether you are healthy enough for running, but if you decided to train for a half marathon, I would recommend you to do it. At least you should undergo an electrocardiogram at rest and under load and get your blood and urine tested. If there are no contraindications, you can continue training.
A training plan for endurance development, in my opinion, may look like this:
- Four running sessions a week
- Three running sessions in the aerobic zone with a pulse not higher than 145 beats per minute
- One interval or tempo running session (preferably under control of a trainer)
- General physical preparation
To achieve the greatest effect from the training process, it is necessary to control the heart rate while you exercise. You should not ignore the state of extreme fatigue and adhere to the plan at all costs. You can minimize the risk of injuries by choosing the right shoes and appropriate running surface.
These are very brief and fairly general recommendations. The training plan should be individual, but I tried to be as helpful as possible considering this communication format.
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