File :-(, x, )
Anonymous
Ok /f/ hear me out,

In 6 months time i will be running a 13km race. im already pretty fit i run about 4-5times a week but never run as long as 13km.

people who usually win the race run it in 46-47min

My goal is to be first. Number one. the winner. i will do whatever it takes to be first.

please Share any advice on anything and everything i should know to prepare myself, including diet etc..
>> Anonymous
im with OP, im running a big marathon in a few months, please post tips!
>> Anonymous
Invest in an automobile
>> Anonymous
eat vegies...maybe?
>> Anonymous
OP here, for those who dont know 13 Km is roughly 8.1 Miles....bring on the tips!
>> Anonymous
bump!
>> Anonymous
shit wow i could probably do that in that time.
what race is this?
>> Anonymous
Only run 2-3 times a week but run the full 13 kms every time. Slowly build up your speed.
>> Anonymous
>>426989
this.
and its pretty much all that you can do, altho you can try ankle weights to maximize training output
>> Anonymous !ErY2TknG0w
Ramp up your distance to about 15km. Vary your intensity during the week.

Otherwise why don't you go to runnersworld or something. I'm sure there are tons of programs for 10k to marathons.
>> Anonymous
>>426925
High Intensity Interval Training
>> Anonymous
Spend two days a week doing progressive intervals. That means run fast for a certain distance per interval increasing the distance, and maybe pace, every two weeks. Spend one day running up steep hills to develop your running muscles. Spend two days distance running. Like one day will be 13km and the other day 21km.

Monday: Intervals
Tuesday: Rest
Wednesday: Hills
Thursday: 13km
Friday: Intervals
Saturday: Rest
Sunday: 21km

I've been training this way for two months, having a half marathon next Sunday. Except the long distance runs are twice what is listed. After one month of training, I ran a 13km and got a 49. If you do this program for 6 months, you may get a 46. Remember to always eat within 20 minutes after running and always stretch. You might want to ice down for the first month since you've never done it before. After 1 month, you'll be used to it and get passed that next day soreness.
>> Anonymous
>>427061

Naw. It would certainly raise his VO2max, but it won't do much for running such a long distance. OP needs to be building up those type 1 fibres bro
>> Anonymous
     File :-(, x)
((Pic is just random out of my folder))

I'm a kinesiologist and specialist in biomechanics... I can answer your question in detail, but its late here and I've got to sleep pretty soon. I've also just finished work and I'm damn tired.

If I wait until morning this thread will 404... I've read through some of the threads here - most of them are inane - but this one I dont mind answering in full.

Why dont you email me at KaseyAkira@gmail.com and ask me your question again there. Add details if you need to. That goes to anyone, not just the OP (I think I wont get more than 4 emails).