1.- Introduction and goals During the few last years, there has been an important evolution the performances in Marathon, both in the male female categories, but in a special way with regards to the women there are lot of facts that have led to this result like the diet, the material, the biomedicine control, etc. Otherwise, one fact that is sure is that today, one trains better and with a better relation within the needs of the competition. The purpose of this work is to show you the details of the way of training, the best way of applying it to improve the competition rhythm and the results the burning of fats through better training in order to improve the marathon runner results. 2.- Material Heart rate monitor, treadmill, lactate analyser 3.- Method During the last eleven weeks previous to the marathon, the athlete does 2 tests on the track in order to determine the heart frequency and the lactic acid concentration. The first one is a test with 5 or 6 repetitions of 2000 meters and the second one is a 7200 meters test (3000 + 4200m) to confirm the results of the first test. These tests give details that help plan training programme and decide the competition rhythm, this is correct depending on stable weather conditions during the actual competition. The same tests are repeated 5 weeks later, after realising a specific training in order to improve the marathon rhythm. 4.- Result Through a specific training with weekly training of which 12% to 16% of the kilometres ran will be carried out at marathon/competition race pace and a 25% of the weekly kilometres run at a pace 10% slower than the race rhythm, with this method the result can be a 10% improvement in the anaerobic threshold. 5.- Conclusion Applying the correct race rhythms can substantially improve results in the marathon race.
© Copyright 2003 Revista Internacional de Medicina y Sciencias de la Actividad y del deporte. CV Ciencias del Deporte RedIRIS. Alle Rechte vorbehalten. / Übersetzt mit https://www.DeepL.com/Translator