What should I pay attention to when running a half horse for the first time?

According to the result of 10 km, predict the result of half marathon with the international general algorithm, and then calculate the unified pace of the whole journey according to this result.

It is also possible to redistribute the rhythm by combining the initial congestion and the midway replenishment.

1. Predicting the results of the half marathon here are predicted by two methods (RiegelTime formula and running force formula). After the subject score 10 km is entered, the predicted results are all 1 hour 39 minutes.

Of course, this is only a theoretical calculation. For safety reasons, the subjects are advised to run 15km 2 weeks before the competition. Be aware that.

2. Both weight and temperature will affect the performance. The above prediction does not take into account the changes in weight and temperature. Weight gain is equivalent to weight-bearing running, and it will definitely be slow. When the temperature rises, the heart rate will be high, which will lead to a decrease in the pace.

If the temperature rises from 15 degrees to 25 degrees, the score of the half horse will drop below 142.

3. Theoretically, the race pace is calculated according to the half of 140, and the average pace is 444.

4. A reasonable theoretical pace, coupled with factors such as starting/filling/hitting the wall, if you run at a pace of 4 minutes and 44 minutes, 140 will definitely not work.

There were many people at the beginning, and the body was not hot, so the speed couldn't come up at once. It takes time to replenish in the middle, but it is tiring and slow in the back. Considering these factors, if you want to finish the race according to the scheduled results, you must pace faster.

For example, take 1K as a warm-up time of 30 seconds, delay drinking water every 5 kilometers 10 second, and slow down after 18 kilometers 10 second, and the required pace is 440.

Participants are advised to run at a pace of 440 15km two weeks before the competition. Let's have a look. If it can run, it is promising. If you can't run, lower your goal of finishing the race.

I'm Cheng, a punk who likes fitness and running.

I taught math, and now I specialize in sports-runner A Fei.

Hello, I'm Bai Mo, a runner, and I'm glad to answer this question.

The distance of the half marathon is 2 1.0975, and the end time of the half horse race is usually 3 hours. All the runners who can finish the race in 3 hours will win medals.

The average pace of a half horse in 3 hours is 8'3 1 ". This pace is easy for people who train regularly. However, although half a horse is only half the distance of the whole horse, it also needs endurance.

I only ran 10, without half-horse orientation training. It is very likely that due to lack of endurance, they can't persist on the field and have to retire.

According to the description of the subject, it took 44 ′ 57 ″ to run 10 for the first time, with an average pace of 4 ′ 29 ″. The first run 10, you can get this pace. The subject is also a person with high running talent and good endurance.

Based on the average pace 10 running 4' 29 ". After a period of training, the gate of 140 can be locked with an average pace of 4' 45 ".

Mainly for endurance jogging training and strength training. When these two trainings are implemented, the speed will be guaranteed. So speed training doesn't take up too much.

How to arrange training?

Actually, it's very simple and not complicated.

Long-term jogging can strengthen our aerobic foundation, improve cardiopulmonary ability and endurance, increase the proportion of body using fat for energy supply, and improve blood oxygen saturation.

In this way, we will not get tired easily when running, and we can also improve our ability to control the pace so as not to lose speed in later courses.

The first week. 10 jogging. Run at 70% of the maximum heart rate or simply communicate with people while running, sniffing and breathing, close to the degree of inhaling through the mouth.

Go jogging on weekends 12.

Run for three days and take a day off.

The second week. Jogging at ordinary times 10, jogging once on weekends 14, and taking three breaks.

The third week. Jogging at ordinary times 10, jogging once on weekends 14, and taking three breaks.

One interval running training in the middle of the week, running 800 meters at 95% of the maximum heart rate, the rest time between groups is half of the time needed to run the previous group.

Intermittent running training can stimulate our heart and lungs to leave the comfort zone, improve the body's ability to fight lactic acid and increase the maximum oxygen uptake, thus achieving the purpose of improving the pace.

The fourth week. Jogging at ordinary times 10, jogging at weekends 16, and running once every three days.

Week five. Jogging at ordinary times 10, jogging at weekends 16, and running once every three days.

Week six. Jogging at ordinary times 10, intermittent running training in the middle of the week, and running half a horse at a pace of 4' 45 "on weekends.

Strong muscle strength can help us run faster and safer. So it is necessary to carry out strength training at ordinary times.

It is mainly the training of core muscles and leg muscle strength. We can usually use squat, belly roll, flat support, lunge squat, leapfrog, heel lift and other training actions to strengthen muscle strength.

And I usually use squat, belly roll, lunge and heel lift to train muscle strength. Do 3-5 groups each time, with an interval of 1 minute.

After the above targeted training, the subjects will certainly be able to run half a horse and achieve better results, perhaps even better than 140.

Therefore, my answer to the question raised by the subject is:

I am the inky white of the scenery, and this is my answer. I hope I can help you, thank you!

Hello, let me talk about this problem: the distance of the half marathon is 2 1.0975, and the closing time of the half marathon is three hours as stipulated by the IAAF. You want to run a half marathon. As long as you run to the finish line before closing time, you will finish the race and win a medal.

If you want to participate in the marathon, you need to have a certain amount of running, as well as a certain level and strength of running. What is strength? It means you can run a distance of 2 1.0975 at a time. I remember the first time I participated in the marathon was 20 17 Suzhou Marathon. I ran a half marathon before the game, and then I went to the game to know that the result was 65438. Increase endurance by jogging for a long distance. If you are overweight, you can burn fat and increase the number of capillaries by jogging for a long distance. The key to running a marathon is to run a certain amount. With a certain amount of running, you can successfully participate in the competition. As for your performance, it depends on your running speed. Pace frequency+stride = speed per kilometer. If you want to run well, you need to exercise more, run more intermittently, increase your vital capacity and improve your oxygen intake. You can run a long-distance race once a week and a fast race once a week. I did the same thing, and the effect was obvious.

Running is for health, running is for exercise. Don't get hurt when running a marathon, you should do what you can. Don't take part in the race without a certain amount of running and strength. Many people had accidents on the road. Many people ran Tingting before they got halfway, but they were not fully prepared.

10 km is the 1/4 distance of the whole horse, and over 40 km is another concept, which compares the average speed and endurance. I am 43 years old and have been running off and on for several years. I ran two and a half horses this year, about five minutes, 10 second /km. If I run the whole horse, I really can't guarantee that I can maintain this speed.

I have seen several such questions, and they are all wrong. 10 km can't determine whether you can run a half horse, but only the best half horse in theory. The longer the distance, the higher the requirement for endurance, and the collision usually occurs after two-thirds of the mileage. For example, for a semi-Malay, if 10 km is a little hard, even if it is only a little bit, 15 and 16 km later are likely to be unsustainable. Score tables corresponding to different distances can be found online. For example, I can tell you, if 10 km is a certain score, what is the corresponding score? But this is only the theoretical maximum, assuming that you have done scientific training. If you want to know whether a pace can run half a horse, you can try this pace run 15, 16 km and feel the state of your body. If you feel very tired, you can slow down the game. If it is similar to the feeling of running at the usual pace, because the race day is usually more exciting than usual, this pace is estimated to run the last five or six kilometers. The result correspondence table of different distances can not only help to set goals, but also help to understand whether your weakness is speed or endurance. If in the table,10km 60 minutes corresponds to half horse 2: 15, you can run10km and half horse can't, which means you need to practice more endurance. Conversely, a half horse can run but can't run 10 km, which means you need to practice more speed.

10 km takes less than 45 minutes, so it's no problem to run a half marathon. The closing time of the half marathon is 3 hours, and you can finish half a horse at this speed.

The official time of the half marathon is 3 hours to close the track, so it is successful to finish the race in this time period, which is the basic speed of amateur running. Of course, there are also many amateurs who run very fast, and many of them can run within 1.30. This speed requires accumulated training at ordinary times, especially endurance and vital capacity training. Running is for fitness, but not for speed. From a health point of view, I can run at any speed as long as I can control my body. I am also an amateur runner. I have been running for more than 200 days. No matter how many kilometers I usually run, I feel very comfortable at a speed of around 5.30. Sometimes when you are in good shape, you will sprint at a speed of 4.30. Now many runners are fighting for speed. I think jogging is the only real exercise, which helps me most in all aspects of my physical skills. This is also a lot. So if you want to run half a horse, it depends on your mentality. It's not a competition to get a place. Your current speed can run to 1.40. Come on!