Pay attention to me and run together.
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How to arrange the training plan for running? A reasonable training plan is essential for long-term relaxed, happy and effective running. I have arranged a running training plan for you. I hope you like it.
Running training plan 1
Intermittent operation on Tuesday;
Run in rhythm on Thursday;
Sunday long-distance running
Intermittent running, he ran 12 times 400 meters at a slightly faster speed than the 5 km race;
Rhythm running, running 4 miles (about 6.4 kilometers) slower than 10000 meters 10-20 seconds;
On Sunday, he ran 15 miles (about 24 kilometers) 30 seconds slower than Malasson.
You can adjust these training methods appropriately to suit your 5km, 65,438+0,000m and marathon.
It's easier to do this: after each easy run, do fast-moving footwork training. Run at the minimum and fastest pace 15-20 meters, and lift your knees quickly, not very high. The arm should swing accordingly. Do it once, rest and repeat it 6-8 times. You can also do one-legged jump, two-legged jump and leg lift jump for five minutes once or twice a week on soft surfaces (such as grass or bunkers).
Running training plan 2
Foreword: Learn to run? Who can't get away? Do you still need to study? Such a simple question! Running only needs a pair of running shoes, a comfortable dress and a training plan. What we want to say here is-if you work too hard, you are in danger of getting hurt! You need a training plan that is more in line with your physical characteristics, so that your body can produce the most valuable response. Therefore, we recommend you to read the following article that we recommend to you. Before finishing this article, we consulted many experienced coaches and athletes. Combining this information, we can draw the following conclusions: No matter what age or level of exercise you are. Whether you regard running as a leisure sport, a heart rehabilitation exercise or a competitive athlete. Our goal is to help those runners understand their physical fitness and sports level, and how to help them achieve their personal health, physical fitness and competition goals more efficiently and scientifically. The key word here is personal use of heart rate meter to make your training plan full of wisdom and promote you to achieve your training goals as soon as possible. The heart is the most important part of our body. The beating of the heart constantly provides our body with information about training, even the response to the sports environment. The size of your exercise load, the speed at which you use energy, and the temperature of the weather are all displayed through this data. Monitoring your heart rate can help you get the most out of a careful running training plan. It can achieve your goal as soon as possible according to your physical fitness and sports level. The purpose of writing this article now is that your training plan is smart, meticulous and in line with your physical condition! Let you get happiness from sports. We can provide personalized exercise prescription design and necessary supervision services for people of any age and health level, from junior athletes to elite athletes! At the same time, it also provides a platform for sports medicine professionals and coaches to communicate.
Chapter One: Objectives and Motives
Our bodies will have a biological effect on sports training-to develop endurance! In other words, we should make a personalized sports training plan. Why did you run? To look healthier? Are you feeling better? Is to lose weight? Keep your heart healthy? Is it for the game? Is it to improve the level of exercise? Is it for the happiness of success? The purpose of writing this article is only to help you choose a suitable running plan to achieve your personal health. At the same time, it also helps you understand how to realize a detailed training plan, a training plan with heart rate monitoring that is in line with your physical condition and exercise level. Heart rate table provides us with personalized target and training plan according to personal physique. The heart rate meter is designed according to your unique physical condition and athletic ability. It is different from the traditional training method. The heart rate meter evaluates whether your training makes you run fast or slow. Whether you are running hard or relaxing, it is important to evaluate your efforts. Because your health level is related to the stimulation of training load on your body. When your training load gradually increases, your heart rate gradually reaches 60% to 100% of your maximum heart rate level. Then your health level will gradually change! For example, we run at different speeds, and compare the 60% effort you set with the accurate 60% effort measured by the heart rate meter. The results are different. Using heart rate table to evaluate and monitor training can optimize exercise. In the past, we couldn't stop to test our heartbeat in the middle of exercise, but now with the Polar heart rate meter, all this can be easily realized. The heartbeat test times of the heart rate meter can reflect the fine structure of our training plan, which is why we recommend the heart rate meter to every athlete. In the past, many people thought that sports and training programs belonged to students and sports elites in sports colleges. With the continuous improvement of people's income level and the gradual maturity of health concept, more and more people now want to have their own personal trainers. People realize that exercise is good for anyone. Keeping good heart function is one of the important factors to keep healthy. The heart is composed of myocardium, which will produce biofeedback to training, especially when the heart receives regular physical exercise, its function will be strengthened and improved. Exercise can help us lose weight, keep a healthy appearance and win the game. Different goals, uneven efforts, as long as you insist on regular exercise, you will be rewarded. The heart rate meter helps us achieve our goals safely and effectively. Before we exercise, we should design a goal of our own and seriously study the correct use of heart rate table.
Chapter 2: The first job of any good coach is to choose challenging and reasonable goals.
Our aim is to make every athlete not suffer pain and suffering during the exercise! We are often asked the question: 1. What is the best way to lose weight? 2. How to exercise to make yourself healthier and more energetic? 3. How to exercise to get a healthy heart? 4. How to exercise to make yourself more energetic? Only in this way can I finish 10km and marathon with a smile on my face? 6. How to win the Olympic 5 km medal? According to the method we recommend, being an athlete seriously can accomplish 1 to 3 of the above problems.
1. How to keep healthy and attractive?
2. How to keep a healthy heart?
3. How to make athletes reach the peak of sports through training?
Different levels of physical fitness and training state can achieve different goals. For example, it is impossible to run 10km without hard work. Using the training method of bull's-eye rate can gradually achieve the purpose of training design. How to confirm how your efforts help you meet the training requirements? The accurate supervision of the heart rate meter we recommend to you can help you achieve the pre-designed goals. Divide your maximum heart rate level into different levels, corresponding to your overall goal completion plan. This will optimize your training income.
Target scope of training:
50-60% light intensity. For example: daily activities.
60-70% small to medium strength. Such as weight control training.
70-85% medium strength. Use it to improve physical fitness.
85- 100% high-intensity training, training for the competition.
What is your running goal? How do you arrange training and design training objectives according to your physical condition? Design the training plan according to the goal. For weight management and good appearance, you need to have a maximum heart rate of 60% to 70%. This bull's-eye rate is the most effective for weight loss and weight control. This kind of exercise is moderate intensity training. You can get a healthy heart in this way. In addition, as a competitive runner, such training can gradually improve the endurance level of the heart. Endurance allows you to complete this training plan, no matter how slow it is, as long as it is not flat, it is very easy, and it is a form of aerobic running. As long as the exercise plan is carefully implemented, you will personally feel the steady state of this exercise and gradually improve your endurance level. Instead of jumping around, you will feel relaxed and relaxed. The training to get a healthy and strong heart is aerobic exercise. If your goal is to fully develop a strong heart, healthy body and good appearance, you need to make more efforts. The heart rate requirement for training is 70% to 80% of the maximum heart rate. The heart rate in this area is to develop the blood circulation system, increase the blood circulation ability of the heart, and develop more capillaries to supply the heart muscle and muscle. For competitive athletes, better endurance is needed. Design training plan according to sports ability. Enjoy the fun of sports! Happiness is more important than competition. Designing a training plan is to find an effective training with a suitable bull's-eye rate! This easy running form can replace high-intensity aerobic fitness several times a week. If this training program matches your potential limit, then you should increase the maximum heart rate by 80% and 100% to reach the maximum training target heart rate. When you train for a period of time, you get such a healthy heart rate level, which means that you fully have faster speed, endurance and endurance, so that your heart beats less and pumps more blood. When you reach your designed goal, or reach the finish line almost at the same time as your pre-designed opponent, then such training has completed the purpose of pushing you to reach the peak of sports. Then you can choose a place suitable for your training and start your 100% training plan that meets your specific physical characteristics.
Let's talk about how to exchange the peak state of exercise for a healthy heart and how to manage the weight of healthy participants.
Chapter 3 How to determine your heart rate in a quiet state?
Please count your heart rate and the number of heartbeats in one minute when you wake up every morning for five consecutive days. Just average. If you have a heart rate meter, it will be more accurate to get a quiet heart rate. Now you should know how to determine your own special training heart rate and how to speed up the process of your training plan under the supervision of the heart rate meter. These are all very important information! If your training plan is running every day, your heart rate should be 60% to 70% of the maximum heart rate. What should your heart rate be? The answer is: the heart rate is preferably between 140 beats per minute and 150 beats per minute. If someone your age is doing the exercise with the above training intensity, and his heart rate is only 135 times per minute, (maybe lower), why? It shows that his health level is better than yours, and his heart has the ability to conserve energy, so his heart rate is slower than yours.
Using the heart rate meter avoids too many calculation procedures, and the obtained heart rate is accurate. It can be said that it is accurate and efficient to monitor the training intensity with a heart rate meter. To calculate your training heart rate, you must know two things, 1 and your heart rate at rest. 2. Your maximum heart rate, real or predicted heart rate. These data are beneficial to beginners or old athletes. Quiet heart rate is an indicator of health level. If you are in good health, then your heart rate is low and you don't need more energy to meet your body's demand for blood. It is required to test the quiet heart rate for five consecutive days, and divide it by five to get the average value.
How to determine your highest heart rate? What is the maximum heart rate at the finish line? It can be measured in two ways.
1, obtained by cardiovascular experts or technicians in the training room.
2. Obtained through prediction.
Obtained by cardiovascular experts or technicians in the training room. It must be obtained with the help of clinical testing equipment-testing your cardiovascular system with an exercise treadmill. This is the most accurate method. These professionals know how to control your stress test. Or, under the guidance of experienced coaches and experienced physiologists, the endurance experiment of cardiovascular system-timing experiment. For some people, 5% to 10% will be higher or lower than the predicted heart rate 12 to 24 times per minute.
There will be some fees for such a test.
The second method to predict the maximum heart rate, most adults can find and predict the athlete's own maximum heart rate or the athlete's heart rate to adapt to training by jogging. And the heart rate meter we recommend to you can test your maximum heart rate very accurately. The formula for calculating the maximum heart rate (220- age) is not suitable for the elderly and people with chronic diseases.
Female athletes:
MRP= morning quiet heart rate
MHR= maximum heart rate
Running training plan 3
To arrange a running training plan, you must first test your physical condition.
A simple cross-step test can tell you your current physical condition. Just prepare 1 clock with second hand, and you can start from a step. According to the test results, you can judge your current sports level.
Step 1: First measure your initial pulse. Put the middle finger and forefinger on the wrist joint under the thumb, measure the pulse 15 seconds, then multiply it by 4, and immediately write down this number.
Step 2: Now take a deep breath, start with your right leg, climb the steps for 90 seconds, and go up and down quickly. Switch legs and repeat the action just now. Feel the pulse immediately after the end.
Step 3: Subtract the initial pulse from the obtained result. If the value obtained is: ① greater than or equal to 35, you have not reached a good state. Let's start with the introductory course. ② Less than 35, in good starting condition. You can start the advanced course right away.
Start safe operation
Both beginners and advanced learners must stretch their muscles before starting, which can effectively prevent muscle injury and protect their heart and health. Similarly, after the end, you need to cooperate with appropriate relaxation activities to let your body cool down slowly and your pulse drop gradually to prevent muscle spasm and accelerate recovery.
Before you start running, do warm-up exercises-walk for 5 minutes, and then do the following three groups of stretching exercises.
1 Stretch biceps femoris, with your right foot on the ground and your toes up. Slowly push your hips back and press your chest forward. Put your hands on your thighs for support and keep your back straight. Move slowly until the muscles feel comfortable stretching. Hold this action for 10 ~ 15 seconds. Then do it in the opposite direction.
Stretch your arms, chest and shoulders, cross your hands behind your head, slightly retract your chin and extend your elbows back. The upper body bends to the right. Hold on 10 second. Then do it in the opposite direction.
3 Stretch the quadriceps femoris: Grasp the right foot with the right hand and gently pull it to the hip, without exerting force. The standing left leg knee is slightly bent. Hold 10 second, and pay attention to the hips facing forward. Then do it in the opposite direction.
Don't forget to relax after jogging. You can walk for about 5 minutes, then do shoulder turns and shake your arms and legs at the same time. Repeat three stretching exercises during warm-up, and finally relax for 3 minutes.
Why stretch?
Stretching can make muscles flexible, help prevent sports injuries, and make the body recover quickly after exercise. Breathe evenly when stretching, and move gently.
A complete running exercise should include walking and running. Walking is usually faster than running. It takes longer steps. Stride your feet, keep your knees slightly bent, and push your arms at the same time. Every step, the elbow joint should be raised from the hip to the shoulder position. Relax your hands and don't make a fist. Shoulders sink. Relax and keep your back straight.
Run like walking, landing from heel to sole, but toes forward. Swing your arm gently. Look ahead when running, not at the ground.
Entry-level operation plan
Each group trains for 40 minutes. As mentioned above, the pulse should be measured immediately after the first stage, which should not exceed 140 beats/min. If you feel your heart beating too fast, you should continue to walk for a while instead of sitting down to rest, otherwise your blood circulation will drop sharply and your body will feel uncomfortable. Don't run too fast, and you should be able to talk to people in the meantime. Consciously pay attention to your breathing rhythm and running rhythm. Take a deep breath every four steps, take a deep breath through your mouth every four steps, and exhale like a steam locomotive. People over 40 years old or with circulatory system diseases and joint problems, it is best to go to the hospital for examination first and follow the doctor's advice.
Training group 1(39 minutes
Warm up; Jogging 1 min and walking 1 min alternately, *** 10 group; Just relax。
Training Group 2(37 minutes
Warm up; Jog for 2 minutes. Alternate walking 1 min, ***6 groups; Just relax。
Training Group 3(39 minutes
Warm up; Jog for 3 minutes. Alternate walking 1 min, ***5 groups; Just relax。
Training Group 4(43 minutes
Warm up; Jog for 5 minutes. Alternate walking 1 min, ***4 groups; Just relax。
Progressive operation plan
The training time of each group is about 50-60 minutes. Avoid running too fast so that you can stick to it. If you feel out of breath, go for a walk. The pulse should be controlled between 140- 150 beats/min.
Training group 1(52 minutes
Warm up; Jogging 15 minutes. Walk for 3 minutes and then run 15 minutes; Just relax。
Training Group 2(62 minutes
Warm up; Jog for 20 minutes. Walk for 3 minutes and run for 20 minutes; Just relax。
Training Group 3(49 minutes
Warm up; Jogging for 30 minutes; Just relax。
Training Group 4(54 minutes
People who have seen the running training plan will also see:
Boxing running training
Training skills of 800-meter running
What are the means of 800-meter training?
What is the common sense of outdoor running training?
How to keep running in the morning in winter? Go to bed early.
I used to run happily, but but but! I run in the morning, not in winter. I never overestimate my ability to get up in winter, because I really can't! If getting up in summer is just to overcome sleepiness, then getting up in winter needs to add a cold. These two reasons come from laziness after all!
So in order not to be so embarrassed and late in the morning, I get up early to run! Take your own test, for example, run 5 kilometers for a little more than 30 minutes, and then clean up, which takes 1 hour. Just push forward according to your previous working hours.
Since you want to get up early, you should go to bed early to ensure a certain amount of sleep time. Some people say, "changing the habit of staying up late is sometimes as difficult as detoxification."
Actually, I didn't sleep that late after running. I slept at11-11:30.
If you go to bed late, you only need to do these two things: 1, put down your cell phone. 2. Pick up the book.
Young man, you can't sleep. You must think too much and read too little!
2
A watch in the distance
How many times did I turn off the alarm clock and fall asleep for this precious four-letter word? So you'd better put it where you want to get out of bed and press it. This effect, leverage, works again and again!
You think this is just a move? That is the distance from ordinary to excellent, from failure to success, from mediocrity to greatness!
Do you want to move? ! !
three
Clothes should be close to the body.
Ask yourself, from turning off the alarm clock to getting up, do you imagine that there are countless difficult things to do after getting up? Of all the difficulties, finding clothes is the most difficult! What to wear? This one is too thin and that one is too thick. In this process, time passed in a daze!
So, be a good boy, and before going to bed at night, prepare the running equipment for the next day from head to toe and put it neatly at the bedside, and you will be safe.
four
Sweat faster.
On this technical question, many northern friends always ask what to wear for running in winter. In fact, I think this three-layer dressing method is the most conservative method! There was a very detailed explanation before, so you can have a look-how to wear it in cold weather? This is the most detailed answer I have ever seen!
Especially for many novices, they can't afford to run at first. Without speed, they cannot generate enough heat. At this time, they must wear more clothes. Besides, their heads and hands must be protected.
In short, no matter how much you wear or how little you wear, you must sweat on your close-fitting clothes, and quickly!
five
Start slowly.
When I get up in the morning in winter, everything is hard and I can't even speak neatly. At this time, if there is not enough warm-up, the stiff muscles are easily pulled.
Warm-up action-complete the full stretching action before and after running (beauty version) for both men and women!
In fact, the best warm-up in winter is jogging at a slower pace than your normal pace, running for about 10 minutes, and then doing several groups of dynamic stretching to slowly speed up blood flow and improve heart rate. You will find that the efficiency will be greatly improved when you run again.
If that's not enough for you to run in winter.
So let's take a look at the following:
six
Running in winter improves performance the fastest.
People who run all winter will find a magical thing. If you are not lazy, your running performance will improve a lot in the next spring.
The running coach said that the air is thin in summer and winter, and every breath requires the heart and lung system to work harder to deliver the little oxygen to all parts of the body.
Many athletes go to the plateau for training. When spring is blooming and others are still breathing oxygen, you can already run easily.