Dan Quyet's formula to find the right mileage
Following in the footsteps of the current number one movement in Vietnam, finding the right mileage is a long process, requiring stability. "Determining how much time each day to spend training is very important, because most runners also have to take care of work, family and social relationships. In addition, you need to observe whether the body has comfortable to work with such volume for a long time," Quyet told MetaSports when asked about his experience determining mileage.
Runner born in 1990 shared, in the first 3 years of running, he trained according to inspiration, resulting in little and irregular volume. At that time, running was just a hobby and had a low priority in the schedule. However, when setting training goals for himself, Dan Quyet made running a top priority. As a result, he had to cut out unnecessary appointments, get up earlier or practice late after work.
The seriousness in training helps Dan Quyet to reap the sweet fruit. After five years, he reached sub3 marathons and PB (personal best) 2 hours 37 minutes in 2021. Originally an engineer, Dan Quyet's achievements at that time were phenomenal because his parameters were approximate. professional athletes. Following in the footsteps of this Nam Dinh runner, determining never to give up running is an important factor in helping him maintain a regular training schedule over the years.
"At first, I made my own lesson plans. Now, I support many other friends to do this. Of course, because I have to take care of work and daily activities, it is difficult to maintain mechanically. The volume of training every day, every week. But I think stabilizing the training time is very important to make the fastest progress, "he said.
In the past two months, Dan Quyet increased his training volume from 110 km per week to 130 km to prepare for the 2023 MetaSports Marathon Marvelous Nha Trang. He spent about 12 hours running. If you include the time to warm up and stretch, the total time for training is up to 15 hours per week. Every day, Dan Quyet spends 9 to 10 hours at work, so he arranges to run before or after work.
Usually, Dan Quyet chooses a light run and maximizes speed when finishing on Monday and Wednesday to prepare and recover for Wednesday's Interval. On Thursdays, he runs light and tempo. Then there are two light runs on Friday and Saturday to prepare for the long run on Sunday.
Sharing about reasonable mileage for FM achievement thresholds, Dan Quyet believes that sub 5 runners should aim for 40 km to 50 km per week while the training volume for sub 4 is about 60 km to 75 km. However, because the starting point for running is different for each person, the 33-year-old runner thinks that this number is not fixed but changes based on each person's condition. If you've played sports before, a runner can set a higher mileage mark.
