How to do long runs for half marathoners
In the most effective training sysytem for distance runners and maratoners is 280 pages Ebook and in this E-book I explain everything you need to know to get faster dramatically in the next 2-3 years from 800m to full marathon distance excluding 3000m SC (I don't know how to jump over hurdles).
More specifically speaking, I explain the following points.
What is the purpose of training?
If you don’t know the final goal of training, you cannot judge whether what you are doing is right or wrong. So, first of all, I will explain the purpose of training based on the rule of athletic. Of course, you could train for only losing your weight, getting more attractive body or having just fun. But if those are the only reason why you are running, this online course is not for you. This online course is runners who want to keep getting faster seriously.
The mechanism of getting faster
Everybody knows that training gets you faster. But if I ask them exactly how, in other words, what happens inside of our bodies, 99% of people cannot explain deeply. So, I will teach you how.
The dynamic equilibrium
If you want to know how training gets you faster, you need to know how we stay alive physically. In other words, how can we live until 100 years old if no accident happens to us and live in the right way. Actually, we can get faster in the process of keeping our lives. So, first of all, we need to know the life mechanism (system) itself.
The three conditions that adaptation occur
Exactly speaking, training doesn’t get you faster, but adaptation to training stimulus which we’ve given our body gets us faster. So, training without adaptation doesn’t get us faster at all. Then, how can we adapt to the training stimulus? In other words, which kind of training causes adaptation? I will answer this question.
The difference in adaptation between young people and old people
Since we all are the same species which is called homo-sapiens, the mechanism of getting faster is same. However, there is a slight difference between young people and old people. If you don’t understand the difference, you might be wondering what is wrong with your training nevertheless all you are doing right now is right. To prevent this situation, I will teach you the difference between young people and old people.
Recovery ability
One of the conditions of adaptation is recovering enough from training. So, basically the faster you are able to recover, the faster you get. However, most people don’t know what exactly recovery is, it is possible to improve your recovery ability even if you are already 50s, 60s, and how to improve the recovery ability. So, I will explain this.
What is metabolism?
Roughly speaking, how fast you are able to run is determined by how good metabolism you have. But first of all, what is metabolism exactly? I will explain this in this chapter.
Determination factors
Although, roughly speaking, metabolism determines how fast you are able to run, we can categorize it into 6 more specific factors. If we train these 6 factors, we can get faster and it doesn’t make sense to train other than these 6 factors. Then, what is the 6 factors? I will explain it in this chapters.
Peaking
Peaking is one of the most important ideas for distance runners and marathoners. Peaking is very important for the following two reasons. First, you want to make the best possible result on the next goal race day, right? Second, to keep making the best possible results is the only way to keep the fastest possible time in your life. So, repeating keeping yourself for the next race is the only way to make the fastest possible way in your life.
How to periodize
The idea of peaking and periodization is almost same or I would say these two ideas are one set. Without knowing how to periodize for your next target race, it is impossible to make the best possible result on your next target race. So, in this chapter, I will how to periodize your training.
What kind of training you should do in each period.
In this chapter, I will explain you how to train more specifically based on the idea of periodization in each chapter. So, you’ll know the whole structure roughly and then you can keep repeating the same structure every year so that you can keep improving your time in an effective way and it is easy to analyze what is good and where you can improve for the next race in your training.
Specific Training examples.
Although the most important thing is understanding all laws of the universe and the mechanism of human bodies which are related to training for distance runners and marathoners, also it is very important to know specific training method. So, in this chapter, I will give you tons of examples for distance runners and marathoners. More exactly speaking, I will show you the following examples.
Training examples for 800m runners
Training examples for 1500m runners
Training examples for 3000m runners
Training examples for 5000m runners
Training examples for 10000m runners
Training examples for half marathoners
Training examples for marathoners
24 weeks training example for typical 800m amateur runners
24 weeks training example for typical 1500m amateur runners
24 weeks training example for typical 3000m amateur runners
24 weeks training example for typical 5000m amateur runners
24 weeks training program for typical 10,000m amateur runners
24 weeks training example for typical amateur half marathoners
24 weeks training example for typical amateur marathoners
Training examples for a beginner
Core exercises
Adjusting your training when unexpected things happen
Although creating the right training program is very important, we human being including me are not perfect. So, we make a mistake and so that we get injured and sick or other unexpected bad things happen to us in our life. So, I will teach you how to adjust your training in this situation.
How to train when you are injured
If you have a running injury, you cannot run. But that doesn’t mean that you cannot train. In this chapter, I will teach you how to stay in shape without worsening your injury as much as possible.
How to train in exotic environments, heat and high altitude
Although all training principles are almost same no matter where you train, there is a slight difference especially when you train in a heat condition and at high altitude. And interestingly physical response to a heat condition and high altitude are very similar. I will explain how our bodies respond to training in a heat condition and at high altitude and how to adjust your training properly.
Negative side of training
Again, training itself does not get you faster, but adaptation gets you faster and if adaptation doesn’t occur, you don’t get faster or worse, you would get injured or get slower. Training itself is not good or bad. It’s neutral. I will explain you which kind of training gets you slower, gives you an injury or worse, how to break your life.
Race tactics
95% of results are already determined when you stand on a starting line. However, the rest 5% can change according to your race tactics. Especially, it is very easy to spoil all your training in the last 6 months although there is no race tactics which gets you faster on a race day. I will tell you what the right race tactic is in this chapter.
How to focus on running
Many coaches and athletes say that the more you focus on running and training, the faster you get even if you do completely the same training. Although the current science cannot explain how, many good coaches and runners know that based on experience. I will explain that in more details in this chapter.
The effect on well-being
Although this is not important for running faster directly, I personally believe that this is very important for running faster indirectly because we all are amateur runners and for us it is sometimes difficult to explain why we run because we get no money, no promotion and basically, we cannot attract good women or men by running faster.
However, the more we know and/or have reasons why we run, the more motivation and energy we get for running and training. This is very important in a long-term vision. I highly believe that running makes our life get better as a person, in other words, running gives us more well-being in many ways. If you know this, it affects your training in a positive way.
How to choose your running wear and gear properly
Actually, choosing the right running shoes, gears, gels etc is a small thing. But, sometimes a small thing makes a big difference. So, in this chapter I will explain you how to choose proper running shoes and gears.
The benefits of knowing all these things are following :
1. You can run dramatically faster in the next 2-3 years
2. You are convinced and certain about your training always
3. You can judge which information is right and which information is wrong and how to use new information for your training
4. You can beat most amateur runners
5. You can feel like a running master
The cash outlay of this online course is only 300 US dollars, in other words, it is only as much investment as carbon plate shoes and the return is 10 times more than carbon plate shoes.
Getting started is very very easy. You choose the payment method from credit card, paypal, Alipay, google pay. Apple pay and type your email address which I’m going to the link of the online school and your name.
Once the process is completed, you’ll get the online course via automation e-mail. So, literally, you can start learning 10 minutes from now.
Just in case you are still doubtful about if you can really make it, there is money back guarantee. Just in case you are not satisfied with the online course, just contact me from the official page or reply to my email magazine, so that I refund you 100% without asking any questions.
But it won’t happen for the next million years. Even if you do half as well as the rest of students in this online course, you’d be very very satisfied.
Does that sound fair enough?
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