怎样跑好马拉松

踏浪而来

怎样跑好马拉松




The minute you cross the marathon finish line, you are most likely consumed with a mixture of emotion and relief. You did it! After months of training, you put together a solid race and made it all the way to the finish line. As you struggle to get your chip off, pick up your medal, get changed and find your family, there's one consistent and nagging thought that hits almost every finisher.

当马拉松撞线的那一刻，您很可能已经被情感和放松吞噬。您成功了！经过数月的备战，您今朝一战，跨越漫漫长路，终于抵达终点。当您艰难地取下计时芯片，领取奖牌，换下战袍，寻觅家人，一个永恒，缠绵的想法冲撞着几乎所有的撞线者。

It's the one thing that keeps us coming back to the 26.2-mile challenge. It's the knowledge that we can always be faster. It's not just competitive runners; it's part of the human condition. The good news is, you're right -- you can be faster. In this article, we'll cover the Principle of Specificity and give you insider tips on how to lay the foundation for a faster future marathon.

这就是我们将重返26.2英里挑战的原因之一。我们知道我们还能更快，这不仅是竞争型跑步者的想法，而是人性索然。好消息是，没错---您可以更快。在这篇文章中，我们将讨论特殊性原理，以及如何为下一个更快马拉松打下坚实的基础。

There are essentially two ways to improve your marathon time: get faster or race faster.

提高您的马拉松成绩，有二个基本方法：变为更快或比赛时更快。

Racing faster, or race execution, is a critical part of anyone's marathon toolkit. In fact, it's really a topic unto itself. We've already talked about execution a little bit over here in terms of how it relates to the PRO System, but know the right plan can help any runner -- regardless of fitness or ability level -- run to their potential on race day. Just because you are a beginner doesn't mean you have to race like one.

比赛时更快，或比赛执行，是任何人马拉松策略的重要部分。这实际上就是一个比赛自身的话题。我们已经谈了一些计划执行和PRO系统关系，但是，我们知道正确地计划可以帮助任何跑步者---无论体能或能力---在比赛时跑出他们的潜在水平。仅因为您是新手并不意味着您一定跑得像一个新手。（译注：由于文中没有详细解释，不知PRO系统是啥玩意了）

So how does one actually get faster? It's a lot simpler than you might think... but nobody said it was easy.

到底一个人如何真正地变为更快？这实际上比您想象得要简单......但是，没人说它容易。

The Fuzzy Math Problem---模糊的数学问题

Most runners plan for a faster marathon by reverse engineering their desired race day performance into a long run training pace. Someone looking to go from a 3:45 to a 3:30 marathon will do the math to figure that they need to run about an 8 min/mile pace on race day. Suddenly 8-minute miles becomes an internal benchmark for every run: How was my 5-mile loop today? Can I do the hilly Thursday run at 8:00 pace? What about my recovery runs?



大多数跑步者计划跑一个更快的马拉松，他们通过逆向设计将希望的比赛成绩作为长距离训练配速。一些希望把马拉松成绩从3:45提高到3:30人计算着，他们在比赛时需要跑到约8分钟/英里配速。突然间，8分钟/英里变成每一次训练的内部标准：我今天的5英里跑得怎样？周四的山道跑，我能跑到8:00配速吗？我的恢复跑怎样跑？



As these folks move into more race specific training, they begin to pay closer attention to the overall pace of their longer runs. How close is it to 8-minute miles? Should I run a bit faster than in training? Is a long run at 8:15 just as good?

当进行更加以比赛为导向的具体训练时，这些人开始密切关注他们长距离跑的平均配速，是否接近8分钟/英里？比赛时，我是否应该再快些？长距离跑8:15还行吗？

This simple approach overlooks the significant difference between a 5-miler and a 20-miler both done at 8:00 pace. And let's not forget the lack of a strategic build up of effort and duration could lead to some misplaced race-day expectations.

这种简单的方法忽略了都为8:00配速的5英里跑和20英里跑之间的巨大差异。让我们别忘了，缺乏战略性地提高强度和耐力可能导致对比赛期望的错误定位。

Run Faster to Get Faster---跑得更快至变为更快

There are lots of articles and opinions around critical workouts that make people faster. Some are good; others are purely science fiction. At the end of the day, we know one thing for certain: you have to run faster to get faster. No amount of running 10-minute miles will make you better at running 9-minute miles on race day.



关于使人跑得更快的关键训练，有许多文章和不同看法。有些事好的；还有些简直是科学幻想。总之，我们知道有一件事是肯定的：只有跑得更快，您才能变为更快。平时跑10分钟/英里不可能使您更擅长跑比赛当天的9分钟/英里。



Of course, easier training runs done at a 10 minute/mile pace might be a part of your regimen, but they don't constitute the bulk of the work you do to prepare for race day. But not just any old fast will do. Left to their own devices, most runners will overachieve in the fast department and dig holes that could impact subsequent runs and even potentially result in injury.

当然，10分钟/英里的轻松跑可能是您计划的一部分，但是，不构成您备战比赛的大部分。不仅是所有跑得快的老手会，大多数跑步者都会跑得过快，这样可能会影响随后的训练，甚至导致潜在的损伤。



Focus Your Fast with Benchmarking---利用测试，提高速度



The PRO System approach uses a 5k test to eliminate the fuzzy math problem. No more "I think I can" seasons or dreamlining your next marathon by magically subtracting 15 minutes from your last finishing time. And just chasing faster people around a track every Tuesday is also less than ideal. Anyone can fake some really good intervals when the pressure is on, but just because you can do something doesn't mean that you should.



PRO系统方法利用5k测试，解决模糊的数学问题。再也没有“我认为我可以”，或梦想您下一个马拉松，从上一次完成时间上减去15分钟。仅仅在每周二沿着跑道追赶更快的人也不理想。在压力之下，任何人都可以伪造一些相当好的间歇跑，但是，因为您能够做某事并不意味着您应该做某事。

踏浪而来

By plugging your run time into the PRO System, you can benchmark your current fitness. You are generating an approximation of your marathon potential. Your time from this test yields a vDOT score as based on Daniels' Running Formula (2nd Edition) . A legendary running coach in his own right, Daniels created his running formula to generate approximate training paces for different distances as based off of single testing value.

将测试时间输入PRO系统，可以测定您目前的体能。您正在生成潜在的马拉松能力。您的测试时间对应一个基于Daniels跑步方程（第2版）的vDOT分数。作为传奇的跑步教练，Daniels推导出Daniels跑步方程，根据一个测试值确定不同距离训练的近似配速。

The critical value we want to know is your threshold pace. This is the given pace you can sustain for about a 10K (6.2 miles) up to an hour. Threshold pace is an effort you can hold for a substantial time, building fitness without triggering the need for significant recovery or impacting future workouts. Use this free calculator to generate your own vDOT score and threshold pace.

我们想知道的这个测试值就是您的门槛配速，一个您可以维持约10K (6.2英里)至1小时的给定配速。门槛配速是一个您可以维持较长时间的强度，即可提高体能，又无需大量恢复时间或影响后续训练。使用这个免费计算器（译注：原文中有链接，我不会弄，只能删了），生成您的vDOT分数和门槛配速。



Build Your Fast, Then Add The Far---提高速度，然后增加距离

Now that we know what your threshold pace is, we can begin to add more work to your training plan. Just how much threshold work you can do depends on your current training cycle and the proximity of your next race. As a runner looking to get faster, you need to rethink your season, creating two main phases: Get Fast Phase and Go Far Phase.



因为我们知道您的门槛配速是多少，我们可以开始为您的训练计划增加一些内容。您能跑多少门槛配速取决于您目前的训练循环和下次比赛日期。作为期望变为更快的跑步者，您需要重新考虑您的训练，并将其分为2个部分：提高速度阶段和延长距离阶段。



Getting faster happens first, as this is the truly hard work of your season. This focus can happen any time up until the last 12 weeks of your marathon training cycle. During this phase, you will do three threshold workouts during the week. Two will be done as interval runs. The third session will be your long run, which includes some threshold running at the start before you dial the pace back to a more moderate effort. The remainder of your workouts will be skill or recovery oriented.

首先要提高速度，因为这是在您所有训练中真正的高强度训练，可以集中在您马拉松训练计划最后12周之前的任何时间。在这一阶段，您应该每周进行3个乳酸门槛跑，2个间歇跑。第三种训练是您的长距离跑，初期进行一些乳酸门槛跑，然后再减速至较低的强度。您的训练重点将是技巧或恢复。

Adding far means more stress on your body, but it's not a difficult phase. After all, countless runners simply add 10 percent more miles each week to build up their endurance. The critical difference here is that you want to hold onto your "fast" for as long as possible. You should make the switch to "add far" training when you hit the last 12 weeks of your marathon training program.

延长距离意思是提高对您身体的压力，但是这不是一个困难时期。总之，为了提高耐力，无数跑步者每周增加10%里程。这里的关键不同是，您必须尽可能长时间地保持您的“快速度”。一旦到了马拉松训练计划的最后12周之时，您应该切换至“延长距离”训练。

Since the primary focus of this phase is to extend your new fast pace to the full distance of the marathon, we cut your threshold intervals down to two limited workouts.

这一阶段的重点是将您新的快配速延长至整个马拉松距离，我们将您的乳酸门槛间歇跑分为2个受限的训练。

There's the regular weekday interval session (which remains basically the same as before) and the long run. During the long run, we now start with a more appropriate long run or race specific pace, then add the threshold intervals at the end to test your mental and physical strength as race day approaches.

以下是每周的常规间歇跑（基本保持与以前的一样）和长距离跑。在长距离跑过程中，我们先从比较合适的长距离或比赛配速开始，然后，随着比赛日的临近，在末尾加入乳酸门槛间歇，测试您的心理和生理韧性。

Sample Threshold Workouts:
1.  8 x 1/2 mile repeats at Threshold Pace, each with 2′ of rest after.
2.  2 x 1 mile repeats at Threshold Pace, each with 2′ of rest after.
3.  2 x 1 mile repeats at Threshold Pace, each with 4′ of rest after; then 2 x 1/2 mile repeats at Threshold Pace, each with 2′ of rest after.

样板乳酸门槛跑:
1.  8 x 1/2英里重复跑，乳酸门槛配速，恢复时间2分钟。
2.  2 x 1英里重复跑，乳酸门槛配速，恢复时间2分钟。
3.  2 x 1英里重复跑，乳酸门槛配速，恢复时间4分钟；然后2 x 1/2英里重复跑，乳酸门槛配速，恢复时间2分钟。

Sample Long Run Workouts:
1.  6+ mile run as: 4 miles @ z1/LRP, 1 mile @ Z4 / TPace, 1 mile @ z1/LRP.
2.  12+ mile run as: 10miles @ z1/LRP, last 2 miles at z4 / TPace.
3.  14+ mile run as: 8 miles @ z1/LRP, then 3 x 1 miles @ Z4 / TPace. Each rep followed by 1 mile @ z1 / LRP.

样板长距离跑:
1.  6+英里长距离：4 miles @ z1心率区/长距离配速，1英里@ Z4心率区/乳酸门槛配速，1英里@ z1心率区/长距离配速。
2.  12+英里长距离：10英里 @ z1心率区/长距离配速，最后2英里@ z4心率区/乳酸门槛配速。
3.  14+英里长距离：8英里@ z1心率区/长距离配速， 然后3 x 1英里@ Z4心率区/乳酸门槛配速。每次重复跑之后，恢复跑1英里@ z1心率区/长距离配速。

Remember, being faster on race day is the result of quality training and good execution. Just going harder isn't enough; test your fitness to ensure you are doing the right training and targeting the right race day goal. Once the gun goes off it's all up to you.



记住，比赛时跑得快是高品质训练和严格执行的结果。仅跑得快还不够；测试体能，确保您训练正确，以准确的比赛配速为目标。一旦枪声响起，全看您的了。