What is the best training for middle and long distance runners and marathoners

What is the best training for middle and long distance runners and marathoners?

Are you training for getting faster in 800m, 1500m, 3000m, 5000m, 10,000m, half marathon or full marathon seriously?

If not, please close this page because this information is not for you.

While if you are training for getting faster in 800m, 1500m, 3000m, 5000m, 10,000m, half marathon or full marathon seriously, how can you answer the above questions?

First of all, training is necessary of course.

I mean, you cannot run faster by only meditation or taking a drug. Even illegal drugs cannot get you faster dramatically without training. Some top athletes used illegal drugs to be top of top, but there is no doubt that they are elite runners without illegal drugs although they might not be top of top without illegal drugs.

Again, you definitely need to train. There is no question about it.

The next question is, how to optimize it. If, the more you run, the faster you get, the story is pretty simple. You just need to run more, that’s it. You don’t need me at all.

But the truth is not that simple. It’s not true that the harder you train, the faster you get. You get even slower if you train in the wrong way.

How to optimize your training is one of the most important things because our life is infinite. Our time, our energy, our concentration are infinite, nevertheless we want to run as fast as possible, right?

If not, this information is not for you. Please close this page now.

At least, I want to run as fast as possible and I coached more than 1000 amateur runners who wanted to run as fast as possible with limited resources.

If you want to optimize your training, first things first you need to do is, identifying the determination factors and the mechanism of getting faster.

Most people just think that it’s normal to get faster if you train. But if you don’t know why you can get faster by training, you don’t know what is actually happening here right now.

And if you don’t know what is actually happening here right now, you cannot analyze what you are doing. And if you don’t know what is happening here right now and cannot analyze your training, you are like a feather in the wind. You don’t know where you are going and your fate is determined randomly.

You need to know the mechanism of training to determine your future as a runner at your will.

Once you understand the mechanism of training, the next thing you need to know is determination factors, in other words, what factors determine your race performance and its ratio.

If you put your effort into the non-determination factor, your effort is in vain. And also, you need to understand how important one determination factor is.

For example, determination factor A has only 5% of importance, nevertheless you put 50% of your effort on the factor A, then your 45% of your effort is in vain.

Do you think, this is a radical case?

Or do you think, this is just a hypothesis?

No, absolutely not.

Because very often amateur runners in Japan put their 50% or more than 50% of their effort on improving running technique. But, running technique determines only 5% of your race performance or less than that.

I know that you guys are smarter than normal Japanese runners, but this is what really happens and they got dramatically faster in 1-3 years after I started coaching them.

It improves your race performance dramatically to know all determination factors and how many percentages each determination factor accounts for.

By the way, usually it’s not a determination factor but determination factors. There are several or many factors which determine the result. In middle and long distance and marathon training, there is not only one determination factor but determination factors.

If we know the mechanism of getting faster and determination factors of race results and how many percentages each determination factor accounts for, can you optimize your training?

The answer is still no because you still need to know more specific training strategy, training programs and workouts.

If we cannot create specific training strategies, training programs and workouts, it is just an armchair theory.

So, I made a decision to write all these things, mechanism of getting faster, determination factors, how many percentages each determination factor accounts for and based on them, specific training strategies, training programs and workouts in my e-book, videos and audio files to help all serious amateur runners (only serious amateur runners who are training without any coaches) all over the world.

Guess how many pages in A4 size?

10 pages?

20 pages?

30 pages?

Or 50 pages?

No. The answer is 230 pages in A4 sizes. I’m also surprised how many pages there are although I wrote it by myself.

But, I know you are busy and you want to listen to my reading because then you can listen to the e-book during walking to your office or a supermarket. So, I also created audio files and videos by reading my e-book by myself so that you can listen to me and learn while you’re going to your office or a supermarket. And more importantly, you can clean dishes, your house and do the laundry with listening to my audio files.

That means, you can make your wife happier and run faster dramatically at the same time.

Who does not get happier by making your wife happier and running faster at the same time?

If you don’t get happier, there’s nothing I can do for you.

Anyway, you’ll get 9 hours audio files and videos of my reading this e-book so that you can learn the system more easily. Remember, the repetition is the mother of learning.

Specific contents are in the following:

What is the purpose of training?

The mechanism of getting faster

The dynamic equilibrium

The three conditions that adaptation occur

The difference in adaptation between young people and old people

Recovery ability

What is metabolism?

Don’t we need anaerobic training at all?

Determination factors

Periodization

Peaking

The recovery period

The fundamental period

Running techniques

My running technique

Supplemental workouts

Main workouts in the fundamental period

How much you should run?

The special period

The specific period

Tapering Period

Easy weeks

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

Marathoning

Do you need to run 40km in training?

What if you cannot do a speed specific workouts at the mid-weekdays?

Non-linear Periodization system

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

Syoko Training

Adjusting your training when unexpected things happen

How to train when you are injured

How to train in exotic environments, heat and high altitude

Negative side of training

Race tactics

When you should start making the end spurt?

Race tactics for winning a race

How to focus on running

What is opposite of focusing on running

The effect on well-being

How to choose your running wear and gear properly

How many shoes do you need?

How to choose your shoes

How to choose your running wear and gear

Other running gears

Clothes when it’s rainy

Gels

The End Spurt

If you understand all above things and apply all of them properly into your training and your life, you’ll get dramatically faster in 3 years.

How much money will you invest for your big improvements in the next three years?

1,000 US dollars?

2,000 US dollars?

It depends on how liquid you are now and how much you want to run faster and how much you love running.

Anyway, the cash outlay is only 300 US dollars, only as expensive as carbon plate shoes and you’ll get 10 times faster than buying carbon plate shoes in the next 3 years.

Additionally, since I want happy runners and a lot of referrals in the beginning, you can get these contents for only 100 US dollars (You'll know how much it is in your currency in the product page).

Getting started is very very easy. You just chose the payment method from Credit Card, Google Pay, Apple Pay, Paypal or Ali Pay and fulfill your name and e-mail address which I send you the PDF file. It takes only 5 minutes and as soon as you complete the process, you’ll get the PDF file via e-mail by an automation e-mail.

Again, the link and password of videos and audio files are in the e-book.

So, literally you’ll get ‘The most effective training system for middle and long distance runners and marathoners’ in 10 minutes from now.

To understand the content very well, please read, listen and/or watch all contents at least 3 times because the repetition is the mother of learning and once you understand everything and apply it into your training, you’ll get faster dramatically in 3 years.

Virtually, everybody gets faster dramatically in 3 years if following what I’m saying right now.

Some of you might say ‘What if I don’t get faster dramatically in 3 years’?.

In this case, I will refund you all money back. As a leader of my running community, I will take all responsibilities for you. Even if you get faster, I’ll pay you all money back if you think ‘I didn’t get faster dramatically’ or ‘I could get faster dramatically without Ikegami’.

It’s possible that you don’t appreciate me and ask me to pay you back. But even in that case, I will not be shame because I’m sure you get dramatically faster anyway whether you appreciate me or not, in fact, I’m proud of that more than 1000 amateur runners got faster dramatically after I started coaching in the last 5 years.

So, just give me one shot and believe me. Even if I am half right, you are not gonna be sorry. The only problem you are gonna have is you didn’t meet me earlier and started then, does that sound fair enough?

Get the PDF file now

The CEO of Well-being LTD

Ikegami Hideyuki