※ Long-distance training pace by record: Video 6:29 We are masters runners. We love marathons, but marathons are difficult, so they are attractive and worth the challenge. The joy and happiness that running brings is greater than anything else in the world. Usually, we use the weekends to do LSD [long-distance running] training. It is difficult to train on weekdays because it takes a long time, and there is a lot of damage after training, so it is better to do it on the weekends. When preparing for long-distance training or a full-course marathon, you will encounter about 3 major dead ends. There are countless small dead ends in between, but you have to overcome the big dead ends that I am talking about to achieve a good record compared to your ability. After passing the dead ends, most runners feel good, their bodies feel light, and they have a tendency to move forward. When you pass the big dead ends 3 times, you have to make a big move. Only runners who have endured several temptations can minimize the fluctuations in their pace and become winners. That is why the marathon tells you to endure 3 times. You will understand why the marathon is a microcosm of life. And, you must have the stamina and conditions to push through the pace until the end after enduring it. Irresponsible runners who cannot handle it and just keep going will pay the price for how harsh the marathon is. You may become faster momentarily as you pass the dead point, but you may not even realize it. If the runner you are running with suddenly falls behind, it means you are overpacing. If you do not have the confidence to calmly look at the game, your running partner is very important. The marathon is like a car running at high speed, so running at a constant speed {the same pace} consumes the least amount of fuel. Runners are no different from cars. Constant speed starts with thorough endurance, but it also starts from the moment you meet a good neighbor. Therefore, the person you have been training with is the best partner. The key point of today's video is how to do long-distance training most ideally and get the best results, so I will present a model answer to this part. If you run a 30km long distance today, you should run at a pace that allows you to talk to the person next to you. In other words, if your ability is a 5-minute pace, you should run about 1 minute slower. If you run half of the training, 15km, then maintain a 5-minute 30-second pace from then on, and when there are 3-5km left in the training, you can run at a 5-minute race pace. If you are a greedy runner, you can run the last 1km at 4 minutes 50 seconds to improve your skills and maximize your heart rate at the same time. The key point is this. Being able to run the last 3-5km quickly is proof that you have the strength for the remaining distance, and the pace you picked up at the end means that even though the training ended at 30km, your body still remains in a state of continuing exercise, so the training distance has the effect of training over 35km. In other words, even though you ran 30km, the training distance is 35km. The wrong training method is training that does not maintain a build-up or constant speed, and increases the top speed in the beginning or middle, and then slows down after that. This training pattern means that even if you run 30km, if you go up to the maximum at 15km, the actual valuable training will remain at 15km. I will share the pace management method per 1km for each record. I hope you actively use it in your training. 239 Runner starts at 4:45, builds slowly, 4:15 from 15km, last 3-5km 3:40-3:45 249 Runner starts at 5:00, builds slowly, 4:30 from 15km, last 3-5km 3:55-4:00 Sub 3 Runner starts at 5:15, builds slowly, 4:45 from 15km, last 3-5km 4:10-15 330 Runner starts at 6:00, builds slowly, 5:30 from 15km, last 3-5km 4:50-4:55 340 Runner starts at 6:10, builds slowly, 5:40 from 15km, last 3-5km 5:05 - 5:10 350 Runner Starting at 6:20, slowly build up, 5:50 from 15km, 5:15 - 5:20 for the last 3-5km Sub 4 Runner Starting at 6:30, slowly build up, 6:00 from 15km, 5:30 - 5:35 for the last 3-5km 420 Runner Starting at 6:50, slowly build up, 6:20 from 15km, 5:50 - 5:55 for the last 3-5km You must become a runner who does not fall behind at the end. That way, even if you train for 30km, you can enjoy the effects of training for 35km. #long-distance training #LSD #training pace #marathon training #marathon coaching #how to run well #10km #5km #half #Jeong Seok-geun #Coach Jeong Seok-geun #sprint #dead point #overcoming dead point #full course #running #health #diet #Lee Bong-ju #Olympics #gold medal #lose weight #health #track and field #record #limit of speed #marathon competition #fartlek #circuit training #2000m #3000m #100m #police SWAT #maritime police SWAT #firefighter #special forces #physical test #7 minutes perfect score #Seoul #Korea #stretching #hospital #pharmacy #blood circulation #sleep #sleep #fatigue recovery #running #tr