How do new runners arrange their own running schedule?

It sounds like a very simple topic, but for beginners running, scheduling training schedules can be confusing. If you have an old bird to accompany you and help arrange training schedules, you are very happy. However, if you must exercise yourself, whether you like it or hate it, the five key points in the article are applicable to each individual runner!

1. Flexible schedule for weekly distance course schedule

If you plan to participate in a race of 10 kilometers or more, you must arrange at least one long-distance running training every 7-10 days. According to the race distance, arrange 4 miles (about 6.5 kilometers) to 22 miles (about 35.5 kilometers) of distance training.

2. Know the best pace for you

Knowing the most suitable pace for you to run will help you to run smoothly during the race and competition. Especially when you are running, if you want to run smoothly, it is important to know your pace.

3. Want to run faster?

If you want to create your own best pace (PB) and want to pass the finish line with good results, you need to arrange 1-2 days faster “rhythm run”, “intermittent run” or “Fat” Lake training." If you participate in an event with uphill terrain, you must also arrange mountain training.

4. Weekly mileage can only increase by 10-20%

Every time you increase the distance by 10% is the safest way to avoid injury, but if you reach the tail of the training week and the mileage is not more than a few days ago, you can consider increasing to 20%, but all the conditions are that you feel good Only when it is time to try, hastily increased will only increase the risk of injury.

5. When it is easy to train, do not set the mileage too hard

When you don't have a running schedule, you can easily adjust the mileage without having a guilty feeling. If you feel that your training is very tired, you might as well give yourself a relaxed exercise week, let the body rest, psychological pressure can also be put down, and then follow the class schedule. .

Set a schedule to run!