I just wanted to share this Manual. Thanks to the masters.
1. Start having 2.5 hrs run once a week for one month.
Run at least 4 times a week. You can run everyday.
2. You must have 3 types of run every week, short slow run (recovery run) - 1 hr or less, fast short run and long slow runs.
3. Increase your mileage time by 10% every month.
4. On the last week before the race, start decreasing your mileage until wed. Don’t do more than 2 hrs until Wednesday. Thursday to Friday short slow run only. Saturday, brisk walks.
5. To avoid injury, start your run very slow then increase your pace gradually.
6. You must have strengthening exercise weekly like biking, weight lifting (light only), swimming 3 times a week. Best time to do strengthening is 10 hrs before or after your run.
7. Try to do at least 3 of 32km runs in the last 2 months before race day.
I will definitely try this program. Who knows I could be joining 42K in the near future. But this is also beneficial to all runner enthusiasts to improve their performance in their next runs. Kudos to the masters!
let us know when you are already registered sa 42K. camsur? btw, thanks for following the blog. i added you on my blogroll
ReplyDeletesir james! thank you. before i do 42K i think I need to seek your help and advise.:D
ReplyDeleteSir, thank you. You are too generous to share what you know to improve one's performance.
ReplyDelete