hat
Apeprè kat semèn avan maraton a, li konseye pou kouri 70 pousan djògin nan zòn aerobic. Sa yo se long ak trankil andirans kouri, ak itilizasyon a sou 60 a 70 pousan nan maksimòm pèfòmans nan kadyovaskilè. Bon nouvèl la: kouri sa yo se nan zòn nan boule grès. 20 pousan nan kouri nan fòmasyon yo ta dwe fèt nan andirans presegondè ak 10 pousan nan apante ras. Pi pre maraton a deplase, plis la ras yo ta dwe ogmante.
eng
About four weeks before the marathon, it is advisable to run 70 percent of the jogging in the aerobic area. These are long and quiet endurance runs, with the utilization of about 60 to 70 percent of the maximum cardiovascular performance. The good news: these runs are in the fat burning zone. 20 percent of the runs in training should be made in middle endurance and 10 percent in race pace. The closer the marathon moves, the more the races should increase.