The time-to-completion for your half marathon is going to drastically reduce at a body weight 10-15lbs lighter than you are now (assuming you're chunky and can afford to lose some fat).
Just go run with a 15 lbs vast for a couple miles, see how you feel, drop it, then run again, then you'll know exactly what I mean.
BODY WEIGHT TO LEG-POWER RATIO IS CRITICAL FOR ENDURANCE RUNNING.
Your priority should be losing body fat within the next 2 months period with a rapid fat loss program. Reduce training volume to prevent hunger pangs (being in a deficit that is) but keep intensity high so you don't risk losing muscle mass and keep protein intake high as well.
Once you shed the fat, you'll have plenty time to retrained the little lost in mitochondria/capillary from dieting.
To sum up... You should work your training around your diet when you're trying to lose body fat. That's your priority right now because it's the most beneficial variable you can play with.
Like I said, if you've been training for a while, 2 month of detraining or reduced volume is not going to make a big difference. As long as you perform some resistance training, you'll preserve the muscle. You'll get your endurance back when you start eating at maintenance again.
While volume may stay the same or reduce slightly, up the intensity by running faster, longer, further, while reduce training frequency to optimize post-workout recovery. Try sprinting 2x a week. 10sets per session. 30-40yards each. that'd sufficient enough to keep your muscle on a diet.
While volume may stay the same or reduce slightly, up the intensity by running faster, longer, further, while reduce training frequency to optimize post-workout recovery. Try sprinting 2x a week. 10sets per session. 30-40yards each. that'd sufficient enough to keep your muscle on a diet.
No comments:
Post a Comment