10% speed training 15% muscle strength training

This stage emphasizes easy running, but it should not be confused with general fitness jogging. This is the period when you build the foundation by gradually lengthening the running distance, increasing the speed and muscle strength training.

Key exercises—

Endurance: long-distance running training. McMillan: "Long-distance running teaches your body to run more efficiently. According to your goal, gradually increase the distance to 5 to 10 mile (about 8 to 16 km). Speed: The speed at which you can talk easily at the same time.

Speed training: stride, small rhythm running. After one or two simple runs, do a 20-30 second sprint at 8: 00 to 10. In the last few weeks of this stage, in one of the practice runs, increase 10 to 15 minutes to run slower than half a horse. This is to give you a little push, otherwise you may not be able to bear the increased speed in the next stage.

Muscle strength: Carry out weight-bearing training two or three times a week, focusing on strengthening the movement of running muscles (hamstring tendon, quadriceps femoris, calf muscles and hip muscles).

The second stage: the preparation stage

60% endurance training 15% speed training and 25% muscle strength training. The preparation period means strengthening physical fitness to face the coming fast run. You will continue to build endurance through long distances, but some light running days will be replaced by rhythmic running or intermittent running on the hillside.

Key exercises—

Endurance: long-distance running training. According to the different distance of the race, increase the distance of long-distance running practice to about 6 to 15 miles (about 10 to 24 kilometers), and continuously establish or maintain the endurance pace: half-horse pace or slightly faster speed, or about 7 or 8 on the 10 sports consciousness scale. You can use the pace of 10K for long-distance repetitive running (about 1 200 meters), alternating with rhythmic running to help your body prepare for fast running. Speed training: rhythmic running or long-distance repetitive running. Rhythmic running trains your body system to use lactic acid, instead of letting the accumulated lactic acid increase your body load, expand your muscle endurance and strengthen connective tissue. Muscle strength: hillside training. "Hillside is the best muscle strength training for runners at present. Macmillan said, because slopes are very effective for running, and applying muscle strength is equivalent to weight training. Run hard, but don't run out of energy At the same time, reduce the number of times you go to the gym to once a week, or just exercise your upper body.

The third stage: the peak period

40% endurance training, 50% speed training 10% muscle strength training has only one goal at this stage: speed. Gradually increase your training intensity, but at the same time reduce the total training volume (km/h) 10%.

Key exercises—

Endurance: long-distance running training. According to the goal of the competition, maintain endurance by running a little shorter than the previous one. Assuming that the previous distance is 14 mile, then you can run 10 mile. As the match day approaches, it gradually becomes shorter. Speed: The speed training time twice a week dominates this stage. In addition, you can also choose a shorter game as a warm-up. The first kind of speed training is mainly short and fast intervals, such as running 5K at intervals of 400 meters and 800 meters. The second is mainly rhythm running and long-distance repetitive running. Muscle strength: Use hillside exercises once every three weeks instead of speed training time to maintain muscle strength. You can continue your weekly muscle strength training and keep the same weight and amount of practice; Or, put it on hold until the game is over.