HOW TO GET READY FOR THE 20-KM RUN
If you are taking part in a competition for the first time, you should know that, in order to run 20 km, you must have a suitable physical condition, i.e. the muscles of legs and thighs must be firm, as well as those of the abdomen, back and arms.
The first goal is to be able to run for 7 km, then 14 km, and finally 20 km.
Après avoir effectué les premiers entraînements et avoir atteint un certain niveau d’autonomie dans la course, les 7 km deviennent une distance à parcourir rapidement pour effectuer la course courte et rapide, un moyen d’entraînement utile pour améliorer la performance. Être à même de courir 14 km signifie avoir atteint un bon niveau, et surtout cela augmente la prise de conscience de pouvoir franchir la ligne d’arrivée des 20 km. Arriver à courir les 7 et puis les 14 km, c’est un objectif fondamental pour pouvoir courir aisément les 20 km.
Following progress in the first training sessions and after achieving a certain degree of running autonomy, 7 km will become a distance that can be run fast in order to perform a short fast run, a useful training method to improve your performance. Being able to run 14 km means reaching a good performance level and, most of all, it increases your self-confidence of getting to cross the 20-km finish line. Being able to run 7 km, and then 14 km, is a fundamental target in order to run 20 km without much strain.
In order to confidently run a full half-marathon, you do not necessarily have to run all those kilometres non-stop, but it is enough to be able to run at least 16 to 18 km during training. Then, the sum of all kilometres run during the weekly trainings will allow you to get to the end of the competition.
During preparation for the half-marathon, in the last 6 weeks before the competition you will have to run at least three times a week, possibly on mixed terrain. It is advisable to plan training sessions according to two weeks of intense training and a subsequent regeneration week. During the intense training weeks, you can run a variable distance between 10 and 18 km. During training sessions on weekdays you will run for about 8-10 km. Then, Sundays will be devoted to longer trainings. During the regeneration week, running distances will vary between 6 and 8 km maximum.
Moreover, in order to regulate your pace, the best way is to learn to control your running pace based on your breathing rhythm, in addition to using your GPS watch.
Don’t forget the most important thing: running is joy and fun. Diadora has always believed in the positive influence of sports activities on daily life, and the company wishes to share this message with all participants in the 20-km run: sport can be fully enjoyed, without the stress of competition.
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