Half marathon plan (under 8 weeks)

The vincible distance: the half marathon

You should prepaire for vincible 21 097 meters
If you never run this therefor
If you ran long time ago therefor
If you run this a lot why do you miss out this

Training plan biginner and rebigginer

You don not start from zero you can use the first training plan. The runners,  who run regularly  perform this distance within the limit time

Instructions for your training:

• MS - other sport that you can like and you can do, and in thtat sport your heart rate reach 180 - your age.
• Running in the nature -  where you run easy or sometimes you only walk (a little bit)
• Increase - 60-80 meters increase running when you start slowly and in the end you run energetic.
• Warm-up and  deduction- W, D every training first 10 - 15 min and last 5-10 min it is easy running.
• Fartlec - fartlec running so play with your speed. I is your call that when and what distance is your warm up( 50 - 300 meter). The best is the hilly ground( up and down playing) .
• W - Walking, walking gait.
• ER- Easy running - you feel it easy.
• R - Running - You feel good under it.
• RP - race place running - you will use this speed on the race
• SR - Stronger running It is stronger than race place, it is usually onlx 500 meter.
• WU - Warm - up: 10 - 15 min easy running.
• D - Deduction: 5 - 10 min easy running.

Week	thuesday	Wednesday	Thursday	saturday	sunday
1.	55 min ER	60 min MS	60 min fartlec	30 min ER, 6x80 m increasing	13-15 km running in the nature
2.	Easy running week:. Everybody do that you like. There are min 2 training, Max 4 training in this week . Other sports(MS) are good in this week next two running training. The running training is not longer then 12-14 km buti t will be 30 min.
3.	60 min ER	-	WU: 15 min kf 5x400 SR between 400 m ER 6x60 m increaseing D: 10 min ER	45 min ER	15 km
4.	60 min ER	-	WU: 15 min ER 6x300 m SR between 100 m R 6x60 km increasing D: 10 p ER	40 min ER	15-17 km running in the nature
5.	Easy running week. Similar than second week was.
6.	60 min ER	-	65 p fartlec or WU: 20 min 10 km test D: 10 p	30 min ER	15 km
7.	50 min ER	-	60 p fartlec	-	12 km
8.	45 min fartlec		8-10 km	-	Half marathonF

Acceleration for adveced

Interesting is understandable, because you run a lot of 5-10 km, you would like tor try a longer distance. You coach a little bit more a few weeks and you can finished  half marathon. MArathon runners like running half marathon sometimes.  There are two table for "jump up" and "jump down" runners.

Jump up to half marathon

Week	Tuesday	Wednesday	Frieday or Saturday	Sunday
1.	8 km	6 km	9 km	11 km
2.	9 km	7 km	12 km	15 km
3.	9 km	8 km	-	(T) 10 km
4.	9 km	7 km	10 km	10 km
5.	9 km	5 km	-	Half marathon

On thuesday and thursday speed of running is easy(you feel good). Saturday training and 10 km test training are energetic than 10 km race place. On the training 1 - 2 km is warm up and the last 1 km is deduction. The essence is the loner distance on training.

Jump dow for half marathon

Week	Thuesday	Thursday	Frieday or Saturday	Sunday
1.	8 km	6x40	9 km	18 km
2.	9 km	7x400	12 km	15 km
3.	9 km	8x400	-	(T) 10 km
4.	9 km	10x400	10 km	12 km
5.	9 km	5x400	-	Half marathon

On thursday and Saturday speed of training is easy(you feel good). Saturday training and 10 km training is energetic but first 1-2 km of training is warm up and  last 1 km of training is deducation. On thursday it contain 2 km warm up, 1 km deducation, 400 meter energetic run after it 400 meter easy running. The essence of training is shorter distance but the speed will be higher.

Thanks for your attention

Peter

Winter training

Running in the winter

Enjoy running in winter! Running is beutifull in winter. but you know secret of winter running.

These are the most important:

1. The snow is one of the best for legs. Winter running is experience
2. In winter you run with partners. It is more enjoyable and safety. If you run with partners you do not postpone your training.
3. If you start the regularly trainning in autumn you will not have any problem witn winter running.
4. You should not run on icy road and sidewalk. If the weather is icy you should search sprinkled with pebbles road. The other denouement is that you run on the esge of the forest or park.

Running under freezing point.

the best time of training do not born in winter. It is cold. The ground is slippery. The visibility is wrong. We usually run in the dark. The winter running is not more dangerouos then summer running. If you run slower and you wear right clothes. In winter the warm up is more important. You shoud run 2-3-4 times a week. In this season you should run slower and regularly long distence. The oportunism is important. If you would like to run faster you will use treadmill inm gym.

Longer warm up for everybody.

In cold weather the warm up is longer and other. Naturally everyone do more warm up than you do on the other three season. First you should do gymnastcs, you should move your big muscle groups from top to bottom. After it you move your special running muscles. After it you do easy hopscotch and you do warm up running about 20 minutes. The stretching is end of running.
You should step cautiously, because the running is dangerous in winter.

The athlete do basis of running in winter.

Amature runner do the longest run in winter. She/He improves her/his stamina. Interval training is not frequently. Exampe: Warm up, Hopscotch and warm up running 20 minutes, after it 4 x 1000 meter energetic running between 1000 meter very easy running, the last will be deducation. All of these will be 12 km.

With basis training 45 - 60 minutes training start in gym ones a week. After training you sctrech your muscles and use sauna if you have chance.

The sport clothes of winter

The doctrina is that winter clothes contain more layer, instead of thick dress is more thinner dress. Bettween layers air secure the warm. The recommanded is that on the top there are 3 layers and on the bottom there are 2 layers. The wind jacket is good heat insulation.  The body contacting clothes will be previous. The head is good blood supply place, 30 - 50 % of your heat decepation is across head. Tha cap is very importan in connection with your body. You wear cap and not hood, because the hood limit you moving. If you are sugar you do not run in rain and snowfall. If  you run in rain after it you change your clothes. The woman should daub their face with cold cream before running because the cold air dry your skin. The jewelry cools your body locally because these made from metal. for example earing, necklace. In winter Tehere is air between shoes and your foot therefore in winter your shoes will be bigger half size. And the end Running is in dark. You will wear flashing light on your leg or your arm. It is self-interest.

When do not you run in winter?

Hardened runner run in minus 10 - 15 celsuis degree. Under this celsius degree you should additional training or run in gym. On the national ski-running competition rules does not allow the race under 23 celsius degree. You will not run if you are ill or sick. If you have injury you should skip a week.  Alcohol distract your wind chill. And your body will cool too.

Have a nice running training!

Peter

Tortilla (Healthy dishes)

Tortilla with pork

Originally derived from the corn tortilla, a bread of maize which predates the arrival of Europeans to the Americas, the wheat flour tortilla was an innovation by exiled Sephardi Jews who considered corn meal as non-kosher and used wheat brought from Europe, while this region was the colony of New Spain. It is made with an unleavened, water based dough, pressed and cooked like corn tortillas. In Spanish the word "tortilla", without qualification, has different meanings in different regions. In Spain it is an comelette; in Mexico and Central America it is a corn tortilla; and in many other places a flour tortilla.

Ingridients:

1 bag quick marinade
1 kg pork
1 head of lettuce
1 pc cucumber
1 bottle olive
some pc fress tomato
1 bottle sour cream
salt
1 bag tortilla slabs

First you marinade your meat. After picking  you roast pork a little in casserole . After roasting Put on the cover and cook it when the meat fall to pieces. The meat is ready. Cut small pieces each vegetable. Put one tortilla on the plate. Lubricate it thin with sour cream. Put some meat on it. After it you put the plate in the microwave oven on 1 minutes. After tortilla is warm You can put vegetables on it and fold the tortilla. After you do it you can eat it.

Have a nice day!

Peter

Training method

The training methods:

The regular running of the body induces positive changes, after that it improve as a result of oxygen uptake. increase aerobic capacity, improve circulate of blood, improve stamina, physical fitness. The runs - such as training - recurring stimuli that cause the sports movement will be more economical due to the change in the body. The organization strives to achieve maximum results in minimum power and energy consumption side. This adaptation only under the influence of sufficient strength and duration edzésingerek the body. These effects may be running the length of the workout gradually increase and change the various types of exercise can help.

The sessions running their strength and their effects according to different types can be divided into.

Holder or continuous running

It contain constant speed, continuous running from 30 min to more hours. This method improve your stamina. During this running oxygen intake like oxygen consumpltion. The methabolism is aerobe.

These running are three type of speed:

• Low speed running: This training is easy and slow. If you are biginner you will use this type. This type make stamina of long distance runner. The maratonist who run more then 200 km where the slow speed is natural use this type a lot.
• Middle speed running: This type is not for biginners. The speed is measurement.
• Energetic continuous running: It is near anaerobe style of running. I recommend it to competitors

Regularly three times a week, minimum half hours similar speed running trainings effort more capillary of muscles, your methabolis will be economical and your rest pulse decrease

Fartlec or place playin running

Her name contains play so playing with speed. The runner chooses her speed, when and how long distance does he run stronger ( 50 to 1000 meters). You change the part of distance of running. This method improve your stamina. You should do this training on hilly ground. The running will be oxygen - rich.

Example ca. 45 min fartlec training:

• 10 min slow running than warm up, after it you run faster temp for 10 minutes;
• 2 minutes walking and streching your leg and arm;
• 5 x 100 meter running on slight upward, after it  walking or easy running;
• 8 - 10 minutes lively running;
• 3 minutes walking or very easy running;
• 2 minutes lively running;
• 5-8 minutes eays running;
• and deducation is 3-5 minutes walking

You do not need to plan in advance what to do and how it will be run, in practice the speed of change based on the current feelings and the terrain gave opportunities to play irammal.

Intervals or part distance running

The running and resting  according to plan changing but after resting your pulse do not less than 120 - 130 bpm. Racer use this method

By time of intervals the training will be three types:

• Short interval running: the periods are from 15 sec to 2 minutes. Sprinter use this method. It is anaerobe type training.
• Middle intervals running: the periods are 2-8 minutes. It improve your speed endurance.
• Long interval running:  the periods are between 8 minutes to 15 minutes. It improves your stsamina.

The running hills is anaerobe loading. It strengthen  the muscles of leg. If you skip the rest time, your training will be interval running. If you hol a log rest time, your training will be repeatr method.

Repeat method

Short distances are ( 50 -  150 meters) fast running between total resting time. Speed endurance improve for only racers.  It is recomended for sprinters.
The training effect on the human body similar to medicines. Same pills effect for two men different. If you want use these method you will start it and you use some week you will change or shape these for yourself.

Have a nice day!

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Heart rate and training connection!

Heart rate and training connection!

The heart rate is the most sensitive indicator of physical load of my body. Below physical loading it show me the intensity of training. in long time heart rate charts show me the development. During training If you see it and it is lower than other you must run harder, But if it is higher than other you must run loosely. You should define some data, for instance: maximum heart rate, rest heart rate, aerobe and anaerobe heart rate, You should build these in your training.

Determination of maximum heart rate

You can define determination of maximum heart rate. Two type of it: counting and measurement methods. This is the first step if you use the heart rate data.

 

Counting method

There are more formula of  counting method. The old method is so easy: Maximum heart rate = 220- your age. Nowaday this formula is inaccurate. Because it does not contain sportman's age and health

Below you show tree counting.

John Parker's book discloses a counting method: Maximum heart rate = 205 - half of age; +5 if woman is; +5 if he is elit athlete. So If he is 28 years old sportman: Maximum heart rate= 205-14+0+0= 191.

Second formula contains age, sexuality and body weight: Maximum heart rate = 210- half of your age - 10% of your body weight, +4 if you are male. So he is 28 years old man and Her body weight is 90 kilograms. Maximum heart rate = 210-14-9+4=186.

Finally This is the third formula. It contains age and level of fitness. Runners World magazine support this formula. Miller formula: Maximum heart rate = 217 -(0,85 x age); -3 If you are under 30 and you are elite athlete; +2 if you are near 50 years old and you are elite athlete; +4 if you are above 55 years old and you are elite athlete. So a man is, who is 28 years old elite athlete: Maximum heart rate= 217 -  (0,85 x 28) - 3 = 196,2.

Measuring method

The couting methods do not give an accurate results. because These can not take into consideration the athlete's specialities. You can measure the maximum hearth rate if you measure your maximum heart rate in strong training. For example this things:

Running

1. You warm up thoroughly, and you drink a lot of liquid before training. If you have a heart rate monitor you take it up.  You search a long rising slightly ramp. it is steight road or path.

2. You run up in hard tempo 2-3 min, after it you come back the front slope with jogging. 

3. You repeat it more 2 times with stronger tempo. On last time you run amain.

4. When you arrive on the top of hill, you can measure your maximum heart rate.

How can you measure your heart rate if you have not got heart rate monitor?You can do iton your carotid antery. You push your carotid antery with your forefinger and your middle finger. If you do it repeteadly you can do it good. After loading you do this measuring about 10-20 sec, and you calculate your maximum heart rate. If you would like to know your heart rate when you are relaxing. You do this 30-60 sec.

 

Determination of rest heart rate.

You can define your rest heart rate(HRrest) with measured method. You do this measured after awakening. You choose the day when you are very relaxed. and you do not weak up with alarm clock. You should take up your heart rate monitor last night. You see the number 2-5 min. and you repeat it 2-3 times a week.

What is your training target based on heart rate?

Only top athlete use the maximum heart rate, because it load very stressful. The optimom heart rate of training is 50 - 90 % of your maximum heart rate.

Sport zona	Pulse-rate (HRmax %)	For who, when recomended?	How often?	The induced effects
1: Health preservation, regeneration	50-60 %	Biginners and elders, and athlets for relaxing, warm-up, deduction.	Fast walking. You feel it very easy, a  little bit effort.	It helps you in warm -up and relaxing.
2: Fat burning	60-70 %	It help you in fat burning, and you use this in long training and racing time.	Jogging. You feel it easy and low muscle loading.	Improves general base fitness and boosts metabolism.
3: Aerob increase stamina	70-80 %	If you prepare for race or if you fulfill your performance.	It is monotonous middle running. You feel it monotonous fast breathing.	It increases your training tempo. It fix your efficiency.
4: Anaerob increase stamina	80-90 %	Experinced athlets are all year. There are before race.	Fast running. It couses muscle-fatigue nad wheezing.	It holds your stronger stamina.
5: Peak load	90-100 %	Athletes how are very experienced and fitt.  Only short period. You ussually use before racing in last period.	Sprint. You feel it very strong.	Maximum effort that your breath and muscle will be stronger.

 The enti table was calculated according to the percentage of maximum heart rate schedule.

The training in the first sport zone is very low intensity. The level of achivement is better when you are relaxing, not during training. The rest was accererated with the lowest level of dificulty.

In the second sport zone there are stamina trainings, it is important. In this zone you run easy, anaerobe traning. In this zone you run long distance. Progress will require persistence.

The aerobe power is upgarated in the third sport zone. The Intesity of training is bigger than in first and seconf sport zone. In this zone your body uses carbohydrate reserves. This traning fix circulate of your blood.

If your target is maximum power of racing you should traning in the fourth anf fifth sport zones. You train anaerobe in these zones, maximum 10 minutes period. The shortest period is the biggest intensity. Between period regeneration is very important. These zones secure the maximum peak of performance.


Heart rate table.   remainder

Tere is a self so-called remainder heart rate number or heart rate reserve. Particular training planing contain this thing and these planing do not use maximum heart ratean these table use remainder heart rate numbers

The  heart rate reserve number (HRR) is maximum heart rate (HRmax) minus rest heart rate (HRrest). You can measure your training heart rate with HRR. The training heart rate definable with Karvonen formula.

Training heart rate = difficult level of target % (HRmax - HRrest) + HRrest

Example:

70 % HRR a man who HRmax = 201 bpm and HRrest = 50 bpm:

Training HR = 70 % ( 201 - 50 ) + 50

Training HR = 156 bpm

If you use these thing you can measure your training heart rate. If your measures are good, you can use this table some months without changing. At least half year you repeat this measuring that your maximum and resst heart rate do not change.

Thanks for your attention, I hope that i can help for you
Have a nice day!


Peter


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