Make sure you’re taking in enough of the real stuff to give you the energy and stamina you need to train.Īfter all, if you don’t train well, chances are you won’t race well. You’ll also gain a sense of how many calories you’re taking in and if you’re using something like a Garmin watch or fitness tracker, you can determine if you need more or less.ĭuring this training plan, your food isn’t food, it’s fuel. Get a sense of where your macros stand (protein vs carb vs fat) and learn to adjust. Use something like MyFitnessPal to meticulously track your food intake for a few weeks. Just completing a marathon is a great achievement and you will be part of the 0.01 of the global population who have finished a marathon this year. This 6 to 14-week plan will teach you how to improve strength. Pacing in km Is 6 hours a good time for a marathon Based on the table below sourced from Asics finishing in under 6 hours would put you in the top 97 of male runners and top 91 of female runners. Most people don’t pay that much attention to what they eat, especially at the macro level. The Half-Marathon is a great race to challenge and celebrate you as a runner and athlete. In order to remain healthy and avoid injury, none the less be properly fueled to handle the harder workouts, you’ll need to intake quite a lot of food. It won’t be uncommon to burn hundreds, maybe even thousands of calories in a day depending on where you are in your training. In fact, they’ll likely slow you down and when you’re trying to run fast, for a long period of time, it’s quite literally the opposite of what you want. The basics of running a sub 3 hour marathon is that you have to run 26.2 miles averaging around 6:50 per mile. Processed foods and sugar will give you no benefit. Average pace of around 6:50/mile (or 4:15/km). Your middle aisle trips should be reserved for spices & oils, not much else. Your personalize pace wristband will include split times for every mile or for every five kilometers, and includes the half marathon time. Real food has an expiration date, and usually is found on the ‘outside’ of the grocery store. If you dont have it, youll need to download Adobe Acrobat Reader. Meats & vegetables, nuts & seeds, some fruit, little starch, no sugar where you can help it. But let’s define what you ‘should’ eat after this disclaimer: everyone is different modify this to fit your body these are just general guidelines.
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