![]() They found a somewhat linear relationship between intensity and injury stating that a lower intensity for over 60 minutes had the lowest risk of injury, and higher intensity workouts in the preceding week carrying higher risk. The 2016 NLstarttoRun study, conducted by Dutch researchers, followed the training habits of 1,696 novice runners and looked at its relationship with injuries. It is also interesting to compare these training plans to the literature on running injuries. And it also helps you to be well-rested for your less frequent high-intensity workouts, which help you make your engine bigger and more powerful. Simply put, running high volumes at slower speed makes your body more efficient during running, even at high speed. This will allow you to push a tad faster, while using the same amount of gas as your competitors. Thus, it is important to have a big engine to win a race, but also to spend as little gas as possible at faster speed. Here’s an analogy: VO 2 max is the size of your engine, and running economy is how much gas you’re using at a given speed. seem to think that in order to perform at an elite level, one’s aerobic capacity needs to be very high to account for the battle in the last few kilometers but also for optimizing one’s running economy. In Kipchoge's case, he accumulates a weekly total of 200-220 km: Altitude training and tapering are done very close to competition.These factors include day to day changes, tissue adaptations that influence subsequent workouts, and interactions between intensity and duration/distance of running. While physiological measures such as heart rate, lactate, running pace, or perceived exertion are used, no single measure works due to a variety of factors. There is no consensus on how to monitor and measure intensity.This 80-20% mix is called polarized training. ![]() Mid to high intensity training (zone 3-5) such as intervals, and hill repeats represent no more than 20% of their training. Weekly long runs are just a bit slower than marathon pace. Over 80% of their total running distance is performed at low intensity (zone 1).Elite runners run 11-14 sessions per week, covering as much as 160-220 km for marathoners.Haugen et al.'s review comes away with a few note-worthy points from the training habits of elite runners. Most importantly this paper used Eliud Kipchoge, the world's most celebrated marathon runner, as a specific case study of how applying the science leads to results. In 2022 a running research group from Norway published a review that blended the latest running research and training logs provided by 59 Olympic and world-class runners and 16 coaches. Kipchoge has said he wants to win all six majors, which would mean him running New York City and Boston.Ever Wonder How Eliud Kipchoge Trains? Here's How He Does It! He holds the course records at Berlin, London, and Tokyo, and has also won the Chicago Marathon, for titles at four of the six World Marathon Majors. He won the 20 Olympic titles in dominating fashion. Kipchoge started today’s race as the indisputable greatest male marathoner in history. “I hope the future is still great,” he said on the race broadcast. When asked if he could improve on the record again, Kipchoge said there’s “still more” in his legs. He maintained that superhuman effort through the homestretch to crush his own world record by 30 seconds. When it appeared that he was really struggling at 40K-a kilometer he covered in 3:12-Kipchoge showed a last-minute burst of energy by running 2:53 at 41K. After sticking right behind Kipchoge for the first half, Belihu started to fall behind around the 26K split, leaving Kipchoge to complete the remaining miles solo.īy 30K, Kipchoge was still on pace to shatter the world record, but a sub 2-hour marathon was looking unlikely.Īfter running a blazing first half, the last few sections were more of a grind for Kipchoge, who continued to slow down but maintained his edge over the previous mark. The pace slowed slightly over the next five kilometers and at 25K, the pacemakers dropped off the course.
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