Hal Higdon Training Programs. Marathon Training Guide - Marathon Recovery. Post Marathon. Generally, it takes a minimum of two to three weeks for the body to recover from the strain of running 2. Return too quickly and you increase your risk of injury. Some experts suggest resting one day for every mile you run in the marathon, thus 2. Others suggest one day for every kilometer, thus 4. Well, that might be waiting too long before resuming tough training. Often the determining factor is not how quickly your body recovers, but how quickly your mind recovers, since you temporarily will have lost your main training goal. Olympic champion Frank Shorter says: . Your eating after also should mirror your eating before, since a diet high in carbohydrates can help refuel your muscles as well as fuel them. Here is what to do during Zero Week, the week after your marathon.(To purchase an interactive version of my Post- Marathon Training Guide, where I send you emails daily telling you what to run for the four weeks after that, click here.)Zero Week. Sunday: Recovery begins the minute you step into the finishing chute. Keep moving and start drinking, preferably a replacement drink such as Gatorade. Check out the latest fitness trends, workouts, gear, sports news and health nutrition and advice, all on SELF. Because this training plan spreads out the weekly and long runs over five months, it can be used by runners who are attempting their first half marathon as well as by. Diet + MMA Training = Performance Improvement. How to get the best from your MMA Diet app? Simple, just use it combined with a good training program. Research suggests that refueling works best if done immediately after exercise, when the body is eager to absorb energy. As soon as your stomach can tolerate food, start eating. Most marathons provide bananas, yogurt and other easily digested high- carbohydrate foods. These are good for you. A long walk to your car or hotel room won’t hurt you. After that, get off your feet and rest an hour or two. By then, you should be ready for more solid food. It too should be high in carbohydrates. The same principle applies. No exercise of any kind! Take it easy. Tuesday: No running! ![]() A nutrition plan is as important as a mileage plan. Your body must get the right. Hello, I am on Day 11 of the MAF test. The first week went very well, this second week I have a headache as a detox symptom, I suppose. I am drinking plenty of water. ![]() Today’s a good day for a massage. If you have any post- race blisters, or foot problems, have a podiatrist treat them. Wednesday: No running! And don’t substitute cross- training in a mistaken belief that it will help you maintain fitness. You may be able to swim or cycle more easily than run because you’ll be using somewhat different muscles, but you still need rest- rest- rest to allow all your muscles to recover. Starting to train too soon can delay that recovery. You earned this period of rest. Take it! Thursday: Okay, you’re cleared to run again, but don’t overdo it. The Thursday workout for Novice runners the week before the marathon (Week 1. That sounds about right for Zero Week too. January 24 admin Reply.Intermediate and advanced runners might do a bit more, but see how your body feels. Friday: Now is the time to cross- train. Swim or bike if that is your pleasure, but it’s probably not a good idea to start some new exercise you haven’t been doing the previous 1. The best cross- training discipline for a recovering marathoner is simple walking. Don’t underestimate the value of this activity. Go at most 2- 3 miles. Saturday: By now, most of the muscle soreness should be gone. You’re probably ready to resume your regular training routine, but don’t rush things. Stick with the 2- to 3- mile routine today. Or maybe take today off entirely. Sunday: Quite often marathoners who did their long runs together in the months leading up to a marathon like to get together to rehash how they did. So call your friends and schedule a run of about an hour, 6 to 8 miles max. But don’t get competitive and push the pace too hard. Your body may feel better again, but it’s still in recovery mode. Now that you’re through Zero Week, where do you go from here? Below are three 4- week recovery programs to get you back up to speed: one for novice, one for intermediate and one for advanced runners. I’ve included a race at the end of the tunnel to help you with motivation. After that, you’re free to pick your next training or racing goal. Half Marathon Recovery: Running 1. There is something about crossing the 2. Even if you are well- trained and cruise past The Wall, you will drain your muscles of all the glycogen your stored as fuel during your pre- race carbo- loading. But in a half marathon, you stop far short of The Wall. A few days of rest or easy jogging, and you should be able to resume training. In fact, most of my 1. Week 8 or Week 9, and even most novices survive that test without problems. To purchase an interactive version of Hal Higdon's Post- Marathon Training Programs, click here. Post Marathon Training: Novice. Week. Mon. Tue. Wed. Thu. Fri. Sat. Sun. Rest. 2 m run. 4 m run. Rest. 30- 6. 0 min run. Cross. 2Rest. 3 m run. Rest. 45- 6. 0 min run. Cross. 3Rest. 4 m run. Rest. 60 min run. Cross. 4Rest. 5 m run. Rest. Rest. Race. Post Marathon Training: Intermediate. Week. Mon. Tue. Wed. Thu. Fri. Sat. Sun. Cross 3. 0 min. 3 m run. Rest. 30 min tempo. Cross 3. 0- 4. 0 min. K pace)4 m run. Rest. Cross 3. 0- 5. 0 min. K pace)5 m run. Rest. Cross 3. 0- 6. 0 min. Rest. Rest. Race. Post Marathon Training: Advanced. Week. Mon. Tue. Wed. Thu. Fri. Sat. Sun. K pace)3 m run. 3 x mile (mar pace)Rest. K pace)4 m run. 3 x mile (1. K pace)Rest. 35 min tempo. K pace)5 m run. 3 x mile (5- K pace)Rest. K pace)5 m run. 30 min tempo. Rest. Rest. Race. Click here for the Training. Peaks interactive 1.
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