Quote (frankrulz @ Nov 4 2011 09:25pm)
Ever dealt with bodybuilders/big guys that wanted to run a marathon?
I dont consiver my self neither of them, but i am a big guy for marathon id say. I am around 195 pounds, and i want to do something for the society. Id like to run a 42k for a cause like poor kids.
My experience are good but im a bit rusty.
2 years ago I ran a 21km for fun with a bud. 5m15 per km, i was 15. So i am not a super hero but i think im an average runner. My question is what split should i go on while preparing for a marathon? And what my cardio schedule should look like? Should i run 5 time a week or split it with stairs/elleptical/biking to switch thing or focus on running? Id increase my distance by 1KM or 500M everyday i run, good idea?Should i keep squatting heavy so when i run my legs are sore as hell but when the time comes for the marathon ill be fresh and itd bee asy? Thanks raynor!!
E: also for my age i think running a marathon at 200 would be totally badass
Hey there.
Don't overthink this too much. Keep your regular workout routine in place as usual. However you will add additional training for cardio and general running. To do this, try this on for size:
Day 1 - Sprints - Perform as many sprints as possible in a 1 hour period of time. Sprint distance should be approximately 100 meters. (record the number of sprints in an hour)
Day 2 - OFF
Day 3 - Long Distance - Jog at a moderate pace for literally as long as you can until you have to stop and/or walk. (record the distance) take a break and continue running until failure again (record the distance here also)
Day 4 - OFF
Day 5 - Light Jog - You will jog 2 miles at your best possible pace (record this time)
Day 6 - HIIT - Walk for 2 minutes, Jog for 2 minutes, Sprint for 30-45 seconds and repeat (do this process for 1 hour)
Day 7 - OFF
Each week attempt to improve your distances/times/etc. Try with a reasonable figure. Example, if you did 100 sprints in week 1, you can try for 105 sprints in week 2.
Remember to eat enough calories (particularly carbs and protein), drink enough water, and get enough sleep.