Gia sou Ioanni,
Dokimase to parakato link gia reference:
Elpizo afto na se voithisi.
Ksexasa na prostheso oti an kaneis ena kalo online search tha vreis polla programata ke analogos ti fisiki sou katastasi (or your client’s) akoloutha ke to analaogo programa. Ola afta ta programata ine poli general information ke xrisimopiounte os simia anaforas. H gnomi mou ine pos kathe programa prepei na ine basismeno sti fisiki katastasi tou kathenos oste na exoun apotelesmatikotita.
I recommend Jeff Galloway’s method for training for a marathon. I ran track and cross-country in high school and college. During college I ran a half marathon in 80 minutes and 50 seconds which is an average mile of 6:10. I joined a Galloway training group to prepare for my first marathon when I was 35. I was introduced to taking walk breaks and I thought it was ridiculous. I thought walking was for sissy’s. I thought to train for a marathon I would have to train really hard. I never took walk breaks during training. I actually trained too hard and by the day the marathon rolled around I was so over trained and tired I struggled with the race. At age 35 my time was a disappointing 4 hours and 33 minutes. Gradually I bought into the concept of taking walk breaks and at age 40 I ran my PR of 3 hours and 42 minutes. I have completed 15 marathons and five half marathons. I have coached many marathon and ten mile training programs and I always teach the Galloway method. Walk breaks help you to gradually increase your running distance while not beating up your legs. You stay fresher during your training run and recover faster from a long run so you are ready to run again in a day or two. I have read about other marathon training programs and have always felt in comparison to Galloway’s method that they are too intense for a first time marathoner. Joannis, contact me to tell me your running experience and I will share with you the marathon training schedule I use to coach my groups. Good luck to you. Denny