1: Set one goal at a time.

If you want to choose a basic endurance training method, this is it. The main point is to step by step, insist on training, be patient, and don't rush for success. This method is suitable for any runner in any situation-from a novice who wants to run four laps around the community to an expert who only needs 36 minutes to prepare for the 19.5438+0 mile to 32 kilometer marathon.

2. Yasuo 800 Training Method

The theoretical basis of Yasuo 800 is well understood, based on the time of 800 meters in the playground running 10 group.

Suppose I can run 800 meters in each group in 3 minutes and 30 seconds, then the final marathon score is 3 hours and 30 minutes. If 800 meters takes 2 minutes and 40 seconds, then the marathon is 2 hours and 40 minutes. I'm going to run for 2 hours and 37 minutes this time, so each group runs 800 meters at a speed of 2 minutes and 37 seconds. The rest time between each group is the same as the time to complete 800 meters.

You can run 1 every week.

Run four groups of Yasuo 800 at a time, and then add another group every week for 2-3 months to see the effect.

Step 3 jog for a long distance

Most of the training keeps 80% of the competition speed. For example, the speed of running 5 kilometers is 4 minutes and a half per mile, so the pace of training is 5 minutes and 38 seconds per kilometer. Can run more than 5 kilometers, for example, can run 8 kilometers. . The simple algorithm to convert the race pace into the training pace is to multiply the race pace by 1.25.

4. Efficient training

Efficient training three times a week. Follow the principle of alternating high-intensity training days and low-intensity training days in the training plan. There are three days of intensive training a week, and the other four days don't run at all, just do some strength training and do some other favorite sports.

You can refer to the following plan to arrange training: intermittent running on Tuesday, rhythmic running on Thursday and long-distance running on Sunday. Among them, interval training runs 12 groups of 400 meters or 6 groups of 800 meters at a pace slightly faster than the race pace of 5 kilometers; Rhythmic running runs 5 kilometers at the speed of 10-20 seconds slower than the race pace of 10 kilometers per minute; On Sunday, the pace of 10 km long-distance running is 30 seconds slower than that of marathon. You can also easily plan your training according to your 5km,10km and marathon pace.

5. Increase muscle strength training

Start with the core strength and gradually expand to the legs. Do a good job in basic training and pay attention to the quality rather than quantity of training.

You can arrange skipping rope, lifting weights, running stairs, leg lifts, squats, frog jumps and so on according to your own situation.

6. Run at a longer pace.

Run the rhythm once a week for 8 weeks. At first, run for 20 minutes at a pace 5-10 second slower than that of10 km, and then increase it by 5 minutes every week. Don't arrange high-intensity training programs the day before and the day after training.

7. long-distance running

Pull your endurance once a week, which is about twice as long as the competition you are going to engage in.

8. Pay attention to warm-up and stretching after running, stretching and relaxing after running to prevent injury. Health is the foundation of everything. Without health, everything is over.