Every winter, friends in the circle of friends will come across every sentence that the people of the country are familiar with: the summer practice, the winter practice, 39.
But don't think it's just an empty slogan. In fact, it is a valuable experience that professional team coaches have learned from long-term training. So everyone should cherish this winter training period this year, because the new year's marathon season is coming soon.
According to incomplete statistics, there were only eight marathons in the country on January 1st, 2018 January.
The marathon season is imminent. How can we train and improve marathon performance effectively?
In order to provide you with a simple and clear reference plan, we combined the "one-week training plan" of many outstanding players and summarized the following training plan. In general, these players give themselves a plan to rest for only one day a week, and other days to train.
In order to increase the amount of training for a day, these experts will arrange morning and afternoon training. The plan listed above is their afternoon training content. In the morning, they are usually jogging.
Of course, this kind of training is not only for the whole horse, but also for other long-distance running projects.
Detailed explanation
One, jogging
Jogging is the king, which is the starting point of training content, and it is also the vertex.
Jogging is a training program that all marathon runners have had. People who are good at combining jogging into their own training programs can easily increase their speed and can achieve better results with less speed training.
In principle, your jog training time should be no less than 1 hour and no more than 2.5 hours. At the same time, it is necessary to pay attention to the speed at the time of jogging. If the horse's performance is expected to run for 4 hours, the pace of jogging is best maintained between 06:13 – 06:35.
Some people have done statistics. As long as the monthly jogging distance on your training plan is more than 300 kilometers, your total horse performance is expected to approach 3 hours.
Of course, if you want to break 3, the speed of jog training needs to be improved.
Second, the intensity training in the plan
Generally include: sprint running, speed running, variable speed running, slope training, intermittent exercises.
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Sprint run
Sprinting is to run 100 meters with 90% of his speed. The purpose is to maintain and improve your running speed.
Always perform long jogging for a long time, the body tends to become stiff, and the movement range tends to become smaller. Therefore, after the long-distance jogging exercise, sprint running speed training can correct the running position, prevent the speed from slowing, and even increase the running speed of oneself.
If you keep jogging instead of sprinting, you can't make your body move dramatically. Your body will get used to small movements, which will cause you to slow down.
Do not despise sprinting. Even if you feel that "it has been a long distance today and you are very tired," then you should also do the sprint speed exercises in the first and second groups.
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Speed ​​running
It is mainly on the runway or in a park that is exactly a few kilometers away. Each cycle must ensure a stable pace. Each time at least 6 kilometers or more, the upper limit is about 30 kilometers.
For runners who want to break 4, it takes more than 90 minutes to run with 5 minutes 41 seconds. In most cases, it is sufficient to run a speed run once a week. The purpose of training with speed training is to increase the LT value and let the body get used to long distances.
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Variable speed running
Running at the same distance as running speed requires not to maintain a stable pace, but to run at a different distance and at different speeds.
For example, if you want to run 18 kilometers in this training, then you can pick a few paragraphs within a period of 1.2 kilometers. Then, in each section of 1.2 kilometers, it is completed at a speed of 90 seconds/400 meters, 85 seconds/400 meters, and 80 seconds/400 meters, respectively.
The main purpose of speed running is to increase the LT value, and the variable speed running is to improve your maximum oxygen uptake by changing the speed.
Note: The speed setting for variable speed running can refer to the time required for speed running. The average time required for variable speed running can be consistent with the running speed. For example: set the speed to run 5 points, 400 meters is 120 seconds, then set the front of the variable speed is 130 seconds, 120 seconds, 110 seconds this speed.
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Running slope training
The core of this training method is: Full-uphill and full-force downhill.
The full uphill distance should be the entire ramp, but you may encounter long, long ramps. Recommendation: The length of the slope you choose should not exceed 400 meters.
When you go uphill, you must consciously strengthen your leg muscles. At this time, you should try to maintain a very fast pace and focus your thoughts on your own actions, even if the speed is slightly reduced.
Strengthen muscle strength on downhill slopes and improve nerves through rapid movement. However, choose a softer floor to avoid injury.
Between each uphill and downhill, use 3 minutes of jogging to connect. Train around 10 groups. The practice time is about 1 hour.
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Intermittent practice
Intermittent running is a very typical speed training method.
Runs and jogs alternately several times, with a short jog between two runs. Running time and recovery jogging time are roughly the same.
There are two types of intermittent training. The first is short-distance interval training. The distance is 200~800 meters. The purpose of training is to improve the speed and improve the heart and lung function. The second is the long-distance interval training. The distance is 1000~5000 meters. The purpose is different from the short-distance intermittent running to increase the lactic acid threshold. Strengthen endurance.
For marathon runners, common intermittent runs are: 400*20, 1000*10, etc.
Tips
All the above training contents are only for everyone's reference. Each person's physical condition and ability are different. It is necessary to formulate relevant plans according to their own actual conditions. Do not rush and imitate them blindly.
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