How many runs per week can run down the whole horse?

In the middle and late March, it is the period when various marathon events get together. What kind of expectation is more appropriate? This involves the prediction of the performance of the entire horse.

New horses should be more interested in this topic. Old horses... It's better to reduce the best score in the original Malaysia by 3 to 5 minutes.

Do not waste nonsense, first look at a picture:

Can you understand it? This is a statistical data chart, the ordinate is the horse finish score, and the abscissa is the weekly run. Please note that the number below the coordinate line is a mile, and the figure below the figure is a number that the old Q himself converted into kilometers. Don't forget to pay attention to the difference between girls and boys.

Generally, the first thing to do is to find your own results and the corresponding running amount. Take the old Q himself as an example. Last year (2016) was nearly 2900K, which was an average of 55K per week. The number of horses that ran last year was between 348 and 342. From the perspective of the individual's actual case, the data in this figure also feels reliable. I also took a few familiar runners around and set it aside. It was also a good compromise. The difference was not big. For example, the monthly running volume was 150 and last year's Guangma 405.

Everyone is also looking for their own file, feel science is not? In addition to the few files that we are familiar with, we look carefully from beginning to end. Is there anything found?

This may be surprising. The first data shows that less than 10K per week (40 kilometers per month), the horse can run out of the male 507/female 539 results out? The second data shows that at 20K per week, the whole horse can almost break 5? This ... ... the monthly run is less than 100K it. This data is indeed amazing. In fact, a few 20K runs per week for 10 minutes, and it can be worthwhile for others to be able to finish a full horse in the closing time.

Let's look at this small detail first. Let’s take a look at the overall trend of the breakpoints listed in this figure. We can see these points:

1. The amount of running is positively related to the completion of the race

This is more agreeable. The amount of running should also be positively related to the grade. The so-called positive correlation means that the amount of running increases and the performance will increase.

2. As the amount of running increases, the rate of improvement is getting smaller and smaller

From the perspective of the line graph in the chart, the more it comes to the back, the more gradual it is, that is to say to a certain extent, the increase in running capacity will not increase the result.

Although the figure's data did not continue, but the old Q individuals contacted many runners data, the average person even if running 100 km a week (400K per month), the possibility of running through 330 is minimal; and some Madman runs 150 kilometers a week (600K per month), and the possibility of breaking 300 is really not too high.

Previously, we discussed this topic: If there is no scientific training, it is useless to rely solely on the amount of piles to run, and there is no good result. Even with expert advice (you can perform more systematic periodical training), you also have time, and are willing to endure hardship and persist, depending on your personal physical conditions (such as the proportion of slow muscles, physical recovery) Such as ability, etc., but also not too bad logistics and rehabilitation team ... ... These factors are complete, it is possible to run good results, such as broken 3. However, for ordinary runners, the greater possibility is that the amount of running increases to a certain extent (for example, more than 300 kilometers), and the risk of injury increases significantly.

3, the same amount of running, boys' results are better than girls

No opinion, no opinion.

Let's go back to the strange point before us: 10K per week, can we finish the race?

Old Q feels impossible.

Let's guess the process of making this watch. This is a statistical data sheet. It is necessary to find a runner who has finished the race to do the survey. In other words, the runners who can't finish the race, or the melons who didn't participate in the game at all, are not in these samples at all. After finding these finishers, they will investigate their results and the amount of weekly running, and eventually make this list.

In addition, this is a table made by wolfberry kernels. Their exercise base and physique are definitely stronger than ours. This ambiguity is not denied. Even if only running 10K per week, but those participating foreign runners may have other sports, such as climbing, cycling, swimming and other aerobic exercise, this is a look at this statistical table, it really is to see Not come out.

It's a bit more true.

If you look at the overall trend, old Q thinks this figure still makes sense.

The final reminder is:

Must have running capacity: want to run the whole family's pro, 150 to 200 kilometers per month, this amount is necessary for the race.

But don't run the amount: Amateur runners do a half a horse every day (more than 630 kilometers a month). It's impossible to run any good results. Even if you can pass 330, it will be good.

All in all, if you want to get good results, you must rely on more scientific, systematic, and periodic training. Of course, the most important and most easily overlooked is running technology. All these things, if your physical condition is OK, the total horse performance can go to 300~330. Hey, some of the talented and hard-working pros can break 3 and become gods.

In the end, let's remind you that if you run less than 10K per week (and you don't play any other sport), don't try to run the race. In this case, you are just a little better than you.