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The essence of the technique is to divide the marathon distance into shorter sections. It can be divided into either time or distance sections, as you see fit. Running sections alternate with walking sections. The length of these segments and their

It is necessary to know your speed in aerobic and anaerobic modes, the ratio

of speed and heart rate, time required for recovery, your general condition and heart rate at different distances, the condition of your legs.

combination depends on the individual parameters of each. The scheme also depends on the planned time within which you want to run the marathon.

Ideally, it is a good idea to test the scheme you have made up for yourself in a training run. This can be done at a shorter distance as well, you don’t have to run all 42 km.

It is important to feel comfortable on the distance: running sections should not get you exhausted, and walking sections should be long enough for you to recover.

It is important to feel comfortable on the distance: running sections should not get