How to increase running 10 km in two weeks?
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I signed up for the Standard Chartered half marathon. So far, I can run abut 12 km very very slowly. How can I run the 21km?
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Go to church or temple and pray very hard.
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Originally posted by GilmoreX:
I signed up for the Standard Chartered half marathon. So far, I can run abut 12 km very very slowly. How can I run the 21km?
Hi GilmoreX,
I do apologise if my post seems insulting, but I will strongly suggest that you slow jog together with periods of walking for the 21km run.
A few years back, my boyfriend ran the Army Half Marathon without actually training for it, and he ended up having to take a week of leave after seeking medical treatment for muscle tear.
Cheers.
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Originally posted by GilmoreX:
I signed up for the Standard Chartered half marathon. So far, I can run abut 12 km very very slowly. How can I run the 21km?
how come this topic is in food?
Anyway, training schedule can be?
you started off with 10 km
Day 1 <- rest
Day 2 < - rest
Day 3 < - 10 km, light and easy
Day 4 <- rest
Day 5 <- rest
Day 6 <- 12.5 km, easy run
Day 7 <- rest, recovery run 2 km light and easy
Day 8 <- rest
Day 9 <- 15 km, easy run
Day 10 <- recovery run 2km light and easy
Day 11 <- carbo load rest
Day 12 <- carbo load. rest
Day 13 <- -actual day ?, eat some banana and milk for breakfast.
Day 14 <- recovery run 2 km light and easy
Basically the last 5 km is always a struggle there is no need to train for it. If you cant push yourself, I suggest you walk, leave the energy to run for the last few km so that you look nice for phototaking
Recovery run is to expand the blood vessel to flush out the lactic acid, so that your leg does not ache so much.
Carbo load is necessary to provide with energy. Can take regular high carbo food or supplements?
Eat more glucosamine pills daily.
Good luck and see you on that day. I am running 10 km though, 21 km is too slow pace for me and want to have breakfast by 8 30 am. enjoy!
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build up distance gradually.
keep running.
keep protein intake and aminos high for recovery.
Cheers