hat
Konsantrasyon prensipal nan premye semèn yo se fòmasyon andirans. Andirans fòme baz pou chak kouri ak tout distans. Peye atansyon sou batman kè ou. Andirans pa mande pou yon apante rapide. Pousantaj kè ou ta dwe alantou 65 a pa plis pase 70% nan to maksimòm ou pandan egzèsis la.
eng
The primary focus of the first few weeks is endurance training. Endurance forms the basis for every run and every distance. Pay attention to your heart rate. Endurance does not require a fast pace. Your heart rate should be around 65 to no more than 70% of your maximum heart rate during exercise.