마라톤 장거리 훈련 들어가기 전 주말마다 하프 지속주를 뛰는 이유

To prepare for a full marathon, long-distance training typically begins 3 to 4 months in advance. You start with relatively relaxed LSD runs and proceed to the most intense, race-like distance runs three weeks before the competition. The key point is to start the first LSD very leisurely and gradually increase the pace each week. While there are various training methods, in Gundalf's case, before entering LSD runs of 30km or more, he prepares his body so that he can comfortably run a half marathon sustained run (MP + 15 seconds) at any time. In this state, when you enter LSD training at a pace of MP + 45 seconds, the pace is about 30 seconds slower than your usual half marathon pace. This allows you to increase the distance by more than 10km with considerable ease and helps you increase the distance with minimal physical damage. Team DBS 2026 Gyeongju Marathon Sub-3 Preparation Weekend Long Run Training Schedule Location: Chungbuk National University Main Stadium Time: 4:00 AM - 5:00 AM (Run on a standard track in track mode without pauses) (Water tables set up for mandatory hydration every 10–12 laps) (Sports drinks only; plain water is strictly prohibited) (Energy gels supplied according to appropriate distance or time) (Caffeine gels supplied with approximately 8,000 km remaining) 01) 06.27 (Sat) 32K 500m + 4 HMP 02) 07.04 (Sat) 36K 450m + 4 HMP 03) 07.11 (Sat) 21K 440m + 5 HMP 04) 07.18 (Sat) 34K 445m + 4 HMP 05) 07.25 (Sat) 21K 435m + 5HMP 06) 08.01(Sat) 42K 445 + 6MP 07) 08.08(Sat) 21K 430 + 5HMP 08) 08.15(Sat) 36K 440 + 4HMP 09) 08.22(Sat) 21K 425 + 5HMP 10) 08.29(Sat) 34K 435 + 4HMP 11) 09.05(Sat) 21K 420 + 5HMP 12) 09.12(Sat) 42K 435 + 6MP 13) 09.19(Sat) 21K 415-405 sustain 14) 09.26(Sat) 36K 425-420 sustain 15) 10.03 (Sat) 15K 410-400 (Continuous) 16) 10.10 (Sat) 10K 405-355 (Continuous) 17) 10.17 (Sat) Gyeongju Marathon #Marathon