Julia Gorak
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How to Improve a Half-Marathon Result
Question:
I'm a novice runner. This year in May I ran 10 km (time was 1:10) and finished my first half-marathon in Sochi in 2:16. How to improve my results?
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”
Good afternoon.
Congratulate you with a good debut for a half-marathon.
In my opinion, if you want to improve your result and acheive the goal you set you shouldn't boost a preparation and try to sharply increase intensity or training volume. You just need to train regularly, avoid injuries, diseases and excessive fatigue. With this approach, you body will adapt to a load and your results will be inevitably better.
To further improve your results you will have to use more complex methods and include interval trainings into your plan. But, for now, everything I said above may be quite enough.
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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.
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Question:
Good afternoon.
I'm an amateur runner, not a professional but I'd like to run a half-marathon in spring. Please, tell me how many times a week I should train for?
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Question:
Good afternoon, Oleg.
My name is Eldar, I'm in Turkey now.
I started running a month and a half ago and I'm good at it: I run 10 km in 37 minutes.
I've registered for the Istanbul marathon for 10 km.
I run 10 km 2 times a day, in morning and evening. Should I limit the frequency and long of training before the soon start of the marathon?
How Oleg Kulkov Trained For a Marathon
Question:
Could you tell about your marathon training plan? What was your weekly training volume? Did you use down weeks? For instance, 3 weeks of full training volume and 1 down week. How many kilometers did you run on Sundays and which exercises did you include in your trainig plan?
Thank you in advance.
How Much Should I Run If My Weight is High
Question:
I have lots of weight. At the moment I run 5 km every two or three days, plus I train in the gym. I limit my food consumption but sometimes I can break my diet and begin to eat a lot.
I would like to take part in a marathon.
How many times a week do I need to run (how many times a week and how long should my running training be)?
