Intelligent on the mountain.

Appropriately steeply: Before it goes into the mountains, it is worth the training on the tape. What it is to be considered, reveal the wonders of runner Achim Achilles and Co. for training champions, there is also the Tip: Have not always help much.

 

Hi Achim,
I have, after long weeks of hard training done my first marathon (3:39 hours). Before I run about once per month, participated in competitions (5, 10 and 21 kilometers), which I still want to make as motivation.

AP
Marathon participants (in Budapest): Much to drag

Just as you trained after many marathon training to permanently fit for the various competitions to be (goals: last five kilometers in 20 minutes and finally ten kilometers under 40 minutes and 21 under 1:30 hours). Is there a training session, where you sometimes five, sometimes ten times as 21 kilometers race successfully run?
Greetings, Hans

Hi Hans,
good marathon! First, 14 days very peaceful and very few training miles. Later, you simply go back to your normal training on. Make two components: the duration runs quiet one, the fast pace and duration of the other races. If you have enough rest, it will allow you people very regularly runs interference.
Many greetings, JK

Dear Hans,
Runners need goals. A few races to be, is always good. As you can best plan your season, do you read
here.
Gruß Achim

Hi Achim,
for a trekking or mountain tour, I currently train on the treadmill with a constant increase. Someone said now that is unhealthy for the knee would be. Is that so? Pain I have none. The increase is five percent at ten kilometers.
Gruß, Markus

Hello Markus,
good that you prepare. And a good follow up after your treadmill training is also not wrong. To be sure, joints, tendons, ligaments and muscles start at the mountain differently than claimed on sanded level. But five percent are now no wall - so do not panic. If you take time to get to the new and perhaps unfamiliar burden to acclimatise and after running through the muscle strain relieved, plus a few general strengthening exercises do, you should easily climb to new heights.
Have fun you wish your clipboard-Karraß

RUNNING COACH KARRASS

About 10,000 meters was Jens Karraß once German champion, best 27:53 minutes. Today, the 38 - year-old with his company jk running running and fitness coaching. Among other things, runs the Federal Justice Minister Brigitte Zypries regularly with him.

Dear Achim,
I run twice a week and 30 minutes in a state of maximum Gelangweiltseins before my strength back on the crosstrainer. Here, I compute an average of five minutes per kilometer, as I am on the cross is displayed.

My pulse is moving up to a maximum of 122 beats per minute. Can I use this week as twelve kilometers kilometer into my list for books? I am 55 years old and would like this year's half marathon in 1:24 hours to create. In order to achieve this time, do I have more than 100 kilometers per week run. When I was 25 years ago began to run, has me a sports fan stated that only by running and running, say Kilometerschrubben learns.
Regards, Alfred

Dear Alfred,
because I wonder now, but in all seriousness, what you have in the past 25 years have learned. Are you faster, the higher your weeks scopes have bolted? If so, now I walk 444 kilometers per week? World record holder Haile Gebrselassie is ever fresh, because is not so much. Okay, quite effectively, it needs a solid endurance base for a half marathon to run. Whether 75, 80 or 110 weeks kilometers, is also a question of quality of training.

WWW.ACHIM-ACHILLES.DE

For four years, he writes his columns, is now a cult Achim Achilles runners online - with its site-www.Achim Achilles.de. The portal provides the millions of runners in this info, tips and fun - for beginners as professionals run. The vibrant community of runners exchanged last wisdom of half a dozen expert advice free of charge. Always according to the motto of the best-selling author Achilles: "Running, suffer, laugh, live."

I prefer to four training sessions, as that I have someone in a time gap between office and family six or seven times tired and rushed to the runway chic. That you for hours in the 1:24 half marathon pace a little practice must, must I give you old rabbit does not say. Likewise, you will know that it is a good balance between speed and endurance needed and mileage-Schrubberei will not lead to your destination. And clearly, if you want to log the two times five kilometers. But here, you know that half an hour helps you more, well warmed the Rückentraining to make than in the four-cut a half marathon to run.
Many greetings, your clipboard-Karraß

Dear Alfred,
in 25 years you have a lot of their own experiences, I guess times. I would be interested to know whether you as a priority rather stricter tempo recommend training or long distances. I like both so not true.
Besten Gruß, Achim

Get more tips and tricks by Achim and his team expanded on the new page
Achim-Achilles.de.