How long should I run to win

How many kilometers a week, you need to run to win the race in 5, 10, 21 or 42 km? You believe that bigger is better? This is far from the truth. In any case, if you set a sufficiently serious purpose. Runner's World magazine tells how to determine for themselves the optimum distance.

Many runners believe that the more they will run, the faster it will reach the desired result. In fact, increasing the number of kilometers is only useful as long as you have not yet reached their limit. After this critical point each additional kilometer increases the risk of injury.

1. The more serious your goal, the more you have to run: Marathon runners have to run on a daily basis is much greater than the one who is planning to participate in the race at 5 km. But do not put ourselves too difficult task: start small and move to the big goal gradually.
2. Define the problem more precisely. You just want to get to the finish line, or beat in the competition? In the latter case it is necessary to improve the time, and therefore will have to train more.
instagram viewer
3. Not all are equal kilometers. If you alternate different workout (speed races, interval jogging, leisure), then in a few days to recover more difficult. To run quality over quantity, and sometimes the lack of kilometers compensate additional load.
4. The further kilometer from the start, the more valuable it is.long-run require more experience and stamina. Therefore, the last kilometers in the long run contribute more to your productivity. They will help you during the marathon, even if the your speed is not very high. And for the race at 5 km, speed is important: here you do not need exhausting run.
5. Greater mileage requires a longer adaptation. Gradually increase the distance you need to muscles time to adjust to the increasing load. The only way you can avoid injury. In general, if you increase the distance of 1-2 km, you should not do it again in the next couple of weeks.
6. Healthy runner is always ahead of the injured. Your total mileage will not make any difference if you do not stand at the start and on the sidelines. Do not underestimate the risk of injury and long breaks needed for recovery.

So roughly you should run a week to win the race at 5, 10, 21 and 42 km:

»