how can i improve my performance in marathon? i want to run 42kms in 2hrs 10minutes
pkkiprono
Question:
Asked by pkkiprono - 3 answers - 1 year 35 weeks ago
how can i improve my performance in marathon? i want to run 42kms in 2hrs 10minutes
i have already run 4 42kms races the best time being 2:18 how can i improve to run under 2:10, currently am running about 10 to 15 kms daily and a recovery of one day per week. please help
Tags: Tagged in Distance Running, Marathon Training, Injury, Recovery, Testing, Training, Endurance, Flexibility, Interval Training, Overtraining, Speed Training, Strength Training, Stretching, Training Programs, Warm Up & Winning
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incorporate tempo runs 20% above race pace twice a week for 10 mins* 4sets with 1min recovery
I am running a marathon in two weeks, however, I am now injured. My calf muscle knotted at 5.5 miles of a 14 mile run, the muscle was so tight that I could not finish the run. I am told not to cycle nor use the eliptical machine as both exercises effect the calf muscles. It also has been suggested that I should not go in the pool as my calf muscles are very fatiqued.
What exercise do you suggest. What percentage of fitness do I lose over two weeks of inactivity.
Look forward to your response
it is very simple u have to running every day and u have to cover minimum level, day by day increase your running km and another one soltw*ter u havt to drinking before running and warmuptake properiy before running