Have you been aggressive by Milind Soman’s contempo Ironman feat, and are aiming to run the Mumbai Chase in January, 2016? Here’s a album on area you’re at (in agreement of fitness) and how to ability your goal.
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Dream Run 7kmWho’s it for: Suitable for beginners, the Dream Run can calmly be accomplished by best fit individuals.
Fitness level: Going from couch potato to active alike a 5km amplitude is tricky. However, with added than bristles months in hand, anyone can attack a dream run. “Even if you’ve led a desk action till now, you can still alpha training,” says Reebok Master Trainer Vinata Shetty.
How to train: “Start with a jog-walk-jog agenda and run at atomic thrice a week,” says Shetty. Building up breadth over time is the key to injury-free running. Also, don’t avoid amount fettle level: “You should attending at accumulation muscle-strengthening training,” says Neeraj Mehta, celebrity trainer and a chase agent himself.
Half Chase 21kmWho’s it for: This ambit can be awful advantageous for fettle enthusiasts. Bisected marathons are a accepted best amid those aiming to go the accomplished distance. “The key to run best ambit is mind-body conditioning. You should be able to drive your anatomy with the advice of your mind,” says Mehta.
Fitness level: Runners who accept attempted a chase before, alike if it’s the Dream Run, can aim for the bisected marathon. First time chase runners may acquisition it tough, but it’s not impossible, opines Shetty.
How to train: Best bodies charge three to four months of convenance for a 21km run. “This will advice anatomy your lung accommodation and endurance,” adds Mehta. Regular training will additionally accumulate your cardiovascular bloom (your heart, that is) in acceptable condition.
Full Chase 42kmWho’s it for: This is the ultimate challenge. Though able runners generally attack this distance, it is not aloof for them. As Shetty puts it, “I accept apparent bodies who accept never done any concrete action go for the abounding distance. It depends on how committed you are.”
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Fitness level: Individuals who exercise consistently can accomplish this ambition with three-four months of training.
How to train: “Planning is important. You should be able to steadily access your mileage,” says Mehta. However, he warns of abeyant fatigue and injury. “If you’re active added than 30km a week, your breadth access should be 10% or beneath for the abutting week,” he adds. Regular convenance will advice accumulate your ability aerial and facilitate apperception and anatomy coordination.
Your account active plan (in km)
Distance
Beginner
Intermediate
Advanced
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Dream Run
10-20
15-25
30-40
Half Marathon
35-50
20-30
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25-35
Full Marathon
40-60
30-40
40-50
To annals for Standard Chartered Mumbai Chase 2016, appointment scmm.procamrunning.in
Five Ways On How To Prepare For Couch To Half Marathon Training Schedule In Km. | couch to half marathon training schedule in km - couch to half marathon training schedule in km
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