Name: 如何跑出1:30以下的半程馬拉松。 Part1 (How to run a sub 1:30 half marathon. Part1)
Uploaded: 2021-01-14T09:12:41.000Z
Duration: 10 min 34 s
Description: 【看影片學英語】數萬部 YouTube 影片，搭配英漢字典即點即查，輕鬆掌握單字發音與用法，長久累積看電影不必再看字幕。

to 不定詞

And this is gonna be the first episode of Z VT training with Zoolander.

And we're gonna get right into it with the case study with my body.

We're calling Bowman's otherwise known as Bones, and I'm gonna do it.

Just be sitting here talking to this thing, okay?

Okay, So, uh, Bones, what Bones wants to do is has a goal to run a sub 1 30 marathon in time.

Current PR in the half, I think is like the 3rd 1 Something on.

He wants to try toe, get something dumb done here in the new year.

And he said he was sick for a week and then So the first thing we had to do was I had to run.

A very important thing to do Is run a five kilometer time trial on the track.

Nobody runs in attracting the orange over 24 hours a day, seven days a week.

So he ran it this morning and the results are in.

His goal was to try to break 20 minutes in the five.

I think he was 6 20 on the first mile, then 6 25 and then 6 30 Something like that.

Eso uh, we think based on estimates that he needs to be in about 1930 I think it's McMillan.

35 2nd five casings to break 1 30 a half.

So maybe, I mean, his speed is questionable.

Probably, uh, just think about on his time trial.

To put that into perspective, Ashton Eaton, the Olympic decathlon champion, uh, for his fourth event of the day after he threw the javelin and shop put ran a 400 meter on the track and he ran and 45 seconds.

So if the boner was lined up at the gun and they each other on Lane and the gun went off Ash in.

Ian's running across the finish line and Bones is running through 200 so I have to make you feel bad.

But that just shows you the level those guys were out.

So he ran his five K on the track in 2055.

We have to peel 30 seconds off at least, and maybe he can get away with something a little tighter because it's just you can extrapolate off your five K time.

And if you're if you're a strength runner like he is, where he doesn't have a ton of speed, you might be able to run like I might be able to run a sub 1 30 being in just 1940 shape.

Or maybe you don't want to cut it too close.

So the first thing I'm gonna have him do, I would recommend this for everybody.

Your say you're getting back took a week off or something.

He needs to just focus on running an hour a day.

Uh, he needs to get his mileage up his weekly mileage.

So the most important thing with running is your current fitness is basically determined by your six week trailing average of your running mileage.

You take what you've run all your mileage in the last six weeks.

Divide by six and you'll get a number that's your weekly average.

If that's low, you're not gonna run well.

It's unlikely that you'll run well, so he used to get his weekly running wild job.

The best way to do that, I think, is to forget workouts.

Uh, I don't even don't run with a watch that has pace.

Try to run for if you can't run for an hour that run for 45 minutes.

But you want to work up to run for an hour each time you run, run like do that at least five times a week, so you're running depends on where you're coming from.

But if he was running four days a week, you should try to run five days a week for an hour each time, so that'll probably get him.

Depending on how fast he's running, it's gonna get him at least six miles, right?

If you're running pretty, get a decent clip a little bit over eight miles.

Doesn't have a ton of time, but he's got a good running bass runs people.

If he gets the next two weeks saying, he just goes out, I feel you're on six days of you goes out six the next six days.

And when you're out there running, you just wanna You just want to take it easy, Get the miles in.

You don't want to go out like a ridiculously slow trot, but you don't want to run.

Were you like, dying out of breath the whole time?

So you have to be breathing comfortably and you want to be Incan under control.

And then if that feels good, what you do is you throw in some fart like running.

So some people don't know what fart like running is.

Oh, how you're gonna make it because he got a run for it.

So you just Farlow groaning is key because it allows you run fast and run with fast form without putting a ton of stress on your system.

So it's almost like Spartak means speed play.

You run for fun like a kid wouldn't run himself until he's like he's dying out of breath, right?

Then he's going to slow down before it really starts to hurt.

When you're training, you wanna limit the amount of cortisol that your body's dumping.

If you're putting yourself in a lot of stress all the time, your body just gonna be dumping cortisol into your system, and that makes it very difficult to recover.

You're not gonna want to go out and run again.

You have to keep things relatively under control, especially when you have a base.

When you have a weekly basis under you as you get running and yet you're seeing you get your six week average up and you can start hitting workouts and carefully planning structured stuff where you're gonna be a lot of pain.