Hej, well I don't know how to start?
Okey in May I have a volunter run. I will have to run 13 kilometers. And now I don't know how to start preparing for that? Any ideas? Thanks to all
Do you do any running now and what are your current abilities?
The easiest way to train for running is running really...when your struggling for for breath or energy walk it off and keep going....like anything in life never give up!
Thanks;) how often do you do that, three or four times a week?
Well not really I run once a week but aroud 3 kilometrs.
And when I run should I focus on a distance or a time or I should run till I can and the distance and time are not important?
I started off slowly now i easily run 20km:) I suggest you walk then sprint and walk agin for the start.
Medium speed run 10min
I went with that and it.worked pretty well for me;) it.will take.some time but.you will.easily.run those.12kms:D also eat.carbs for.energy:)
I'm a believer in goal setting so if you can do 3km easily now then aim to do 5km on your next run...
In 4 weeks increase to 7-8km... then 4 weeks again increase to 11-12km and 4 weeks 15km and you have a few weeks spare to increase or push though plateau's you may hit.
Thats just a sample you work it out on your abilities as you know yourself better than anyone.
You have to push that little harder to get to the next goal...remember nutrition play an important role so eat well and drink plenty of water and get lots of sleep....