Once you have built up to running 30 minutes, you can then base your training around three key runs per week. If not, slow down or include some walking sections. Your runs should not feel too intense at this stage either – ideally, you should be able to talk while you’re running, as a way of knowing that you’re not going too hard. If you ignore this, you increase your risk of getting injured. If running non-stop feels too hard for you initially, include periods of walking until you’re eventually fit enough to jog without stopping.Īim to increase the duration of your workouts by no more than 10% per week. That made them titled at an angle, a change that saved Kipchoge 12 seconds, according to the documentary.As a general guide, beginners should start by aiming to run two or three times per week, starting with 15 or 20-minute runs. And the entire route had just 8 feet of incline.Įvent organizers transformed the two roundabouts into banked turns by repouring the asphalt in those parts of the course. Minimizing curves was crucial, since they require runners to exert more energy than sprinting straight. Ineos, the UK-based petrochemical company that sponsored Kipchoge's second attempt, selected Prater Park in Vienna because it offered a route that has a 2.7-mile straightaway with roundabouts on either end. Half a million people across 196 countries tuned into the live broadcast. Kipchoge said that's because he was more confident in his training: "What makes my mind to be more relaxed is the culmination of training for four or five months." Kipchoge, in white, and his pacers at the starting line of the Ineos 1:59 Challenge marathon in Vienna, Austria, October 12, 2019.
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