Regardless of how smooth the training progresses, the runners will have doubts about whether or not they can achieve their goals in the game. Whether preparing for a 5km or full marathon, the vast majority of (reasonable) training programs do not include training programs that are full distance, target pace, and do not include recovery periods. Because such training is good, it may lead to excessive training. If it is bad, it will lead to injury. Then how can the runner know if his training is effective?
The answer is: not extreme predictive training, conducted within 3-5 weeks before the game. “There are many benefits to being able to predict when to finish a marathon, including mental preparation, goal setting, nutrition, and hydration plans.†Dr. Eloise Till published earlier this year. A dissertation on marathon predictive training.
Marathon runners are not the only group benefiting from predictive training. There is training available at 5 km, 10 km, or half a horse. John Henwood, the coach of Mile High Running Club in New York City, said: "These trainings are very good rehearsals for the day of the game. In addition, they can bring the same level of adrenaline to keep you calm and confident when you stand on the starting line." Find predictive training that suits you, and in 10-15 minutes After jogging, dynamic stretching and 4-5 sprints.
5 km predictive training
Training program: 5 sets of 1000m running at 5km race speed, and 400m jog to relax.
Prediction formula: Multiply the average of five times by five is the time you complete 5 kilometers.
When: Three weeks before the game.
Why it works: It's a good idea to determine if you can complete a 5km race with a specific pace, even if there is a break in the middle. Because the 5km race is mainly a test of short-term sprints rather than stamina.
10 km predictive training
Training program: 5 sets of 1 mile running at 10 km match speed, relaxed at 400 meters intervals.
Prediction formula: multiply the average of five paces by 6.2.
When: Three weeks before the game.
Why: A distance of 1 mile is enough to test the endurance you need to run 10 kilometers, which is a good indicator.
Semi-predictive training
Training program: Run 10 km with 80% effort.
Predictive formula: convert 10 kilometers into numbers (eg 55 minutes 30 seconds equals 55.5), then add 0.93 and multiply by 2.11.
When: 3-5 weeks before the game.
Why it works: The reason why 10 kilometers is suitable for predicting half-marathon is that it can test half horses' required stamina, and it doesn't need you to run too much when you are close to the game.
Predictive training
Training program: A 20-mile run with 10 to 14 miles (about 16-22 kilometers) of match time.
Prediction formula: Multiply the average time per mile of 10 -14 miles by 26.2.
When: Normal level runners are conducted 5 weeks prior to the match, and advanced runners can revisit the test two weeks before the initial test. (The junior runner should avoid this training and use the regular pace of long distance running as the target speed.)
Why: Long-distance running is a good preview of the whole horse, because the marathon is a longer long-distance running.
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