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 > Standard Chartered Hong Kong Marathon > Training > Training Tips

Training Tips

Exercise Intensity and Interval Training

Expert:  Mr. Chan Ka Ho, Winner of Men's 10km Challenge of the Standard Chartered Hong Kong Marathon 2012

Key Points:

  • Jogging, tempo run, long run and interval training are the 4 basic elements in a weekly running program.
  • Target heart rate facilitate us to train more efficiently:

  1. Jogging – 60%-70% of Maximum Heart Rate.
  2. Tempo Run – 70%-85% of Maximum Heart Rate.
  3. Long Run – 60-70% at the beginning and may increase to 70%-80% when your body adapted to the previous training intensity; 10km runners should train for at least an hour; Half Marathon runners should train for around 1-2 hours while Marathon runner might train for 3 to 4 hours on a day per one to two weeks.
  4. Interval Training – consists of a series of low-high intensity running. Your Target Heart Rate should reach 80% of Max. Heart Rate in high intensity run, followed by a low intensity period where your Target Heart Rate should go down to 60% of your Max. Heart Rate, another high intensity run should follow. Three different distance for Interval Training:
  • Short distance – 6 to 8 sets of 100m to 200m run for beginners.
  • Medium distance – about 5 to 10 sets of 400m to 800m run for 
  • intermediate runners and more than 10 sets for advanced runners. 
  • Long distance – 1km to 3km interval training for Marathon runners.