Save it to the wall so you don't lose it.

I suggest you check out the options below and the stories that come with them, and pick whichever works best for you.

Option number 1. The quieter you go, the further you'll get

Yes, yes, yes, nothing new. But! But just listen to how much you can improve your results with a real example! I myself do not like to prolong pleasure and the desire to achieve everything and quickly often takes up over caution. So far I've been lucky and the only unpleasant consequences are hellish krepatura. Some of my friends weren't so lucky. There can be a lot of options for punishing such impatience - from microtraumas to fractures. Therefore, here is an example from the life of a person who was able to achieve amazing results thanks to patience and perseverance. And more to come soon!

So, meet Craig Beasley from Canada. Craig started running 2 years ago and at that time could only run for 30 seconds and then transition to a walk and walk for 4.5 minutes. Then he ran again for 30 seconds. And so he repeated this cycle 8 times, for a total of 40 minutes. He tried not to miss and trained 3 times a week.

Thirty weeks later, Beasley was able to run non-stop for 30 minutes and completed his first half marathon in 2 hours and 12 minutes. He decided not to stop there and continued his training even in winter at sub-zero temperatures. In May, he was already able to run non-stop for 2 hours and 45 minutes and do 6 times 400 meters in 1 hour and 45 minutes. He has his first marathon ahead of him.

Try to increase the distance gradually. For example, increase by 1 km at the end of each week for 3 weeks in a row (for example, 5 km, 6 km, 7 km), and on the fourth week, take a vacation, rest and recuperate. Then start adding 1 km again starting from your last distance.

Option number 2. Bart Jasso Method

This training option was used by Bart Jasso, Runner's World race manager. It consists of running the 800m as fast as you plan to run your first marathon. So if you want to run it in 4 hours and 30 minutes, try running 800m in 4 minutes and 30 seconds. This workout was written about 10 years ago and since then this method has gained a lot of fans.

Doug Underwood is one of numerous fans of this technique. He has only been running for 3 years and has already run two marathons in 3 hours 55 minutes and 3 hours 53 minutes. After that, he really wanted to take part in the Boston Marathon and decided to take his training seriously and the Yass method formed the basis of his training. Since his time had to be 3 hours and 30 minutes to qualify for the Boston Marathon, he decided to train until he could run 800m in 3 minutes and 30 seconds and combine 10 sets into one run by inserting jogging for 3 minutes and 30 seconds.

As a result, Underwood ran the Baton Rouge Beach Marathon in 3 hours, 30 minutes and 54 seconds - which was enough to get to the Boston Marathon.

What is the best way to train? Try running the Yasso plan once a week. Start with 4-5 800m intervals at your self-imposed speed goal, and then add one interval per week until you reach 10.

Option number 3. Long and slow run

Megan Arbogast has been running marathons for 5 years now and her best run is 2 hours 58 minutes. Everything would be fine, but there is one problem - during the preparations for the marathon, she brings herself to exhaustion.

And since 1998, she began to train according to the program, which was developed by Warren Fincke, a well-known trainer from Portland. Fincke believes that a marathon runner should focus on consistent, easy running that will help him reach his required level of injury-free endurance every few months. He believes that too many runners train too hard, get injured, and then never reach their upper limit.

Fincke's program is based on training that is built on effort and he believes that if a runner runs at 80% of his standard pace, he will achieve better results than if he runs at 90%. Only 10% of the difference, which helps to avoid injuries and achieve the desired results.

And this program helped Megan a lot. Two years after starting training with this system, she improved her personal result to 2 hours and 45 minutes.

How to train with this system? If you are running 10 km at an average pace of 7 minutes and 30 seconds for a kilometer, then try running the same distance at a pace: kilometer in 9 minutes and 23 seconds. That is, you just need to take your pace and multiply by 1.25.

Option number 4. Record every workout

When you've been running a marathon for 25 years and have a degree in physiology, you still learn a few interesting things about training. Exercise therapy Bill Pierce, chairman of the Department of Health at Furman University, has developed a program that works great - at 53, he runs a marathon in 3 hours and 10 minutes - not much slower than twenty years ago, since he ran his first marathon.

His secret is that he trains three days a week, but these days he trains for wear, and the other 4 days he just rests. These days he doesn't run at all, but he can give himself a strength training or play tennis.

He draws up a work plan for each workout, in which he indicates the speed and distance. One day he runs a long distance at a slow pace. On the second day, he runs intervals, and on the third, he arranges a tempo workout for himself. He works at a higher intensity than others recommend, but by alternating workouts, the risk of injury is reduced. In the end, this training plan turned out to be perfect for Pierce, and he has been practicing it for many years.

Pierce's training schedule is interval workouts on Tuesdays, tempo workouts on Thursdays, and on Sundays he runs long distances at a slow pace. Interval training - 12 reps of 400m or 6 reps of 800m at a slightly above average pace at which he runs his 5k. On tempo days, he runs 4 miles 10-20 seconds faster than the pace at which he runs his 10K. And finally, a long, slow run - 15 miles at a pace that is 30 seconds slower per mile than his marathon pace. You can also calculate your work schedule in the same way.

Option number 5. Practice plyometrics

Plyometrics (also plyometrics, plyometry, plyometrics, eng. plyometrics) - originally - a sports technique that uses the shock method; in the modern sense - jump training. Plyometrics are used by athletes to improve athletic performance that requires speed, agility, and power. Plyometrics is sometimes used in fitness, and is one of the main elements of parkour training. Plyometric exercises use explosive, fast movements to develop muscle strength and speed. These exercises help the muscles develop the most force in the least amount of time possible.

Dina Drossin is one of America's top female runners of all time. One day she asked Weatherford, a coach at the US Olympic Committee Training Center in Chula Vista, California, to develop a special program that would allow her to develop endurance and improve her speed.

Weatherford said he hadn't worked with long-distance runners so far, but he would try.

He ended up coming back with two ideas that worked great together. They started with core strengthening and continued with explosive leg plyometrics, focusing on the basics and prioritizing quality over quantity.

Drossin performed various types of jumps and after these trainings she ran the London Marathon with her new personal (and American) record - 2 hours, 21 minutes and 16 seconds. And this is 5 minutes faster than her result before this marathon.

Try including jumping in your workouts. For example, running with short fast steps for 15-20 meters. This is when you run in small steps, quickly moving your legs and raising your knees quite high, but not too much. While running, use your arms vigorously. Rest and then repeat 6-8 more times. Train in this way 1-2 times a week, adding 5 minutes of different jumps (on one leg, on two legs, etc.) Jumps are performed on soft grass or ground.

Option number 6. Long tempo workouts

Patrick Noble, a military man, ran his first marathon in 1986 in 3 hours and 15 minutes feeling like a hero. In the end, he decided not to stop at one marathon and ran 50 marathons without breaking his 3 hour barrier. But at the 52nd marathon, he managed to jump above his head - he ran the marathon in 2 hours, 58 minutes and 23 seconds. Patrick credits his special approach to training - running at a fast pace for long distances - to help him.

The standard approach to tempo training suggests that you run 20 to 40 minutes at a pace that is 10 to 20 seconds slower than your pace by 10K. Noble raised the bar to 60 minutes. In the end, this is what helped him overcome his barrier at the 52nd marathon. At least he thinks so.

Try doing long tempo workouts once a week for 8 weeks. Start with 20 minutes at a speed 10-20 seconds slower than your average pace at a 10K distance. And add 5 minutes to your workout every