First, variable speed running and interval running are the main means of physical education candidates 1500m training.

1500m running is a typical aerobic and anaerobic running. The requirements for aerobic energy supply and anaerobic energy supply are very high. Therefore, training should not only improve the function of the heart and circulatory system, but also enhance the ability of aerobic energy supply; It is also necessary to improve muscle working ability and enhance anaerobic energy supply ability.

The physiological function of variable speed running is firstly to increase the heart capacity and improve the heart's ability to pump blood to the circulatory system during running, so as to better provide blood for working muscles and improve aerobic metabolism, that is, to improve endurance.

Usually, I spend a lot of time training. I am a middle school student. I don't know if my training method is suitable for you. General training: Run at a constant speed all the time. At the beginning, inhale and exhale through the nose. Hold on as long as you can. If you can't hold on, exhale slowly through your nose. When you run to the last 100 meter, you will release all your strength and rush forward! Actual combat training: run out of the real speed and just run with ordinary training methods. Be careful not to run blindly. I tried to run 1000 meters. I used to run around at 4: 02. Later, the monitor taught me to run at 3: 30, and the 200m increased from 3 1 to 28, and the 50m increased from 7. 1 to 6.7. I hope the above methods will help you. Speed is an important factor to improve the performance of 400 meters, which requires high speed endurance. Speed endurance is an athlete's ability to run at the fastest speed for a long time. If there is only good speed without speed endurance, it is impossible to achieve good results. The 400-meter race is the longest event in sprint, so the requirement of speed endurance is more important. Start quickly. After running to the first bend at 90% speed, enlarge the pace at 80% speed, pay attention to the rhythm, and when running to the second bend, that is, when there is still about120m, run at 70% speed, let go, adjust the state, and prepare for the final100m. Remember! Finally, 100 meters is the most difficult to run in the 400 meters, so everyone must resist! First, the physiological basis of developing speed endurance. After speed endurance training, the glycogen content in muscle will increase, and the activity of enzymes that promote glycolysis will also increase. The development of speed endurance is mainly to improve the energy supply ability of lactic acid. 30 ~ 40 seconds after exercise, the maximum value of lactic acid energy supply can last for 2 minutes, which is equivalent to running 200 ~ 800 meters. We choose to develop speed endurance in this range. Developing speed endurance requires more intense stimulation and appropriate interval time. If the intensity is not great and the intermittent time is too long, the lactic acid value cannot reach a certain level, so it is difficult to improve the maximum tolerance of the body to lactic acid; The rest time is too short, the body can not recover to a certain extent, and the training intensity can not be maintained. Therefore, about 80% intensity should be used in training, and it is appropriate to restore the heart rate to about 20 times per 10 second during breaks. Physiological research shows that the pulse output is the largest when the heart rate is in the range of 20-30 beats/10 second, which is lower than 20 beats/10 second, and the output is too small. If the heart rate is too fast, the stroke output decreases and the total output decreases. These are not conducive to the enhancement of cardiovascular system function. Second, the speed endurance training method The speed endurance training of the 400-meter run is suitable for the repeated running of "focusing on short and combining long and short". (1) The main event and running close to the main event occupy a large proportion in speed endurance training, which plays an important role in improving the specific ability. The main exercise methods are: 1, 300m× 6 ~ 8 times, with an interval of 6 minutes; 2.(300m+200m+ 100m) Run in groups of× 4 ~ 5 with intervals of 3-4 minutes and intervals of 7 minutes between groups; 3.(300 m fast +50 m slow+100 m sprint) × 4 ~ 5 groups with an interval of 8 minutes; 4, 400 meters run x1~ 2 times, intermittent 25 minutes to 30 minutes. (2) Running beyond the main distance is very important to improve running ability. The main training methods are: 1, 500m× 5 ~ 6 times (80%-90% intensity) with an interval of 8 minutes; 2, 800× 3 ~ 4 times, intermittent 10 minute; 3.( 1200m+600m+400m) Run 2-3 groups with an interval of 5-8 minutes, and the interval between groups is 15 minutes. (3) In speed endurance training, we should develop general endurance, strength endurance and coordination ability. The main training methods are: 1. Cross-country running, 30-40 minutes of regular running and ball games can be used to develop general endurance. 2. When developing strength endurance, you can use training methods such as continuous jump with weight, long-distance stride jump, one-legged jump and high-legged running. 3. Experience the correct technique and develop the coordination ability through various special running exercises, such as accelerated running and curve running.

Long-distance running training mode

First, cultivate basic endurance.

As a long-distance runner, you must develop basic endurance. If he can persist in training for a long time, his cardiac endurance and capillary circulation can be strengthened and improved. If you are a junior coach, in the early stage, an athlete must get used to daily long-distance running training. After a while, twice a day.

The initial training of athletes is 5 kilometers, then 10 kilometers, and finally 30 kilometers. These trainings should be carried out in a relaxed atmosphere and should not make athletes feel too tired. If a coach thinks that 5km and 10km are too much, then he is talking nonsense. He is only suitable to be an elderly fitness instructor.

The heart rate of an athlete during training should be determined according to his physical fitness and running events. In basic endurance, the heart rate is usually 130- 150 times per minute, and the running speed can be increased from 6 minutes per kilometer for beginners to 3.5 minutes per kilometer for excellent athletes.

The training amount of women should be controlled to be lower than that of men 10%.

Second, develop speed endurance.

In speed endurance training, the heart rate will increase by 40-20 times. Below the maximum heart rate. The heart rate of young athletes ranges from 160 to 180. In other words, speed endurance training can be carried out at 85% to 90% of the maximum heart rate.

Suggestion: The recommended distance change of speed endurance training for young athletes is 3-5km. During the basic training period, speed endurance training should be included twice a week, and once a week before the competition is enough.

Three: develop maximum endurance:

When training maximum endurance, it should be carried out at a speed of 3000 m-10000 m. Cross-country running is a typical way to carry out a large amount of exercise and develop the maximum oxygen uptake. In this training, the heart rate should be increased to 95% of the maximum heart rate.

Fourthly, develop anaerobic metabolic endurance.

Most of the 400-800 meters events need anaerobic endurance, but to some extent, 200, 1500 and 3000 runs are also necessary. Especially the final sprint.

In anaerobic training, a considerable amount of lactic acid will be produced. When 400-meter and 800-meter athletes are at their best, they usually have excellent lactic acid tolerance.

Anaerobic endurance training gradually improves speed endurance in about six weeks or longer, and can develop to the maximum.

In winter, long-distance runners mainly do basic training, speed endurance, maximum endurance or improve together with some other exercises, muscle endurance and explosive force. Athletes whose main event is 800 meters or 1500 meters should do a lot of anaerobic endurance training.

Note that young long-distance runners should avoid a lot of anaerobic endurance running.

Another safe way for long-distance runners to develop anaerobic endurance is to adopt 200-meter interval running. Because 200 meters won't strain the athletes' muscles.

The development speed of verb (verb's abbreviation)

In modern competitions, a long-distance runner must have the ability to run quickly, even if he is tired. Young athletes can use 3-5 groups, 3-5 sprints from 50m to100m for speed training.

Winter long-distance runners should carry out cyclic training. Strength training, jumping, coordination training, uphill running, etc. Improve the quality of fast running.

VI. Training Plan

1: annual training plan

The one-year training plan should be divided into basic training period, pre-competition training period, competition period and transition period.

Training cycle:

The basic training period is1:11-12.

The basic training period is 2: 65438+1October-February-March.

Pre-competition training period: April-May-June.

Competition time: July-August-September

Transition period: 10 month

2. Monthly training plan

The monthly training plan is very important to let athletes know the training procedures in these weeks.

3. Weekly training plan:

The daily training plan follows the rhythm of the weekly training plan. Generally, experienced coaches take 10 days or 2 weeks as a training cycle. During the season or heavy exercise, it is often necessary to change and adjust the training plan halfway, otherwise the athletes will be tired.

4. Daily plan

Coaches should check the training plan for the next day every day to ensure that the training plan can be implemented.

5. Training volume

Long-distance runners should gradually undertake a considerable amount of training. /kloc-the annual training capacity of 0/500m athletes is as follows:

14 years old 16 years old 18 years old, 20-22 years old

1200m1800m 2400m 3500m

1920km 2880km 3840km 5600km

The training ability of 800m athletes is less than 15%. The training of women and young girls is less than that of men and young men 10%.

The physiological function of interval running is to cause "excessive acidification" of muscle blood. In order to eliminate the influence of "over acidification" on muscle working ability, it is required to have a large amount of alkali reserves in the blood to play a neutralizing role. Athletes have the ability to better resist "over acidification" and lack of oxygen for a long time, so they improve their anaerobic energy supply ability, that is, speed endurance.

Running at a constant speed (or at a fixed time) also has the same physiological effect as running at a variable speed. If used frequently, it will affect the biochemical changes of muscle contraction, increase glycogen in muscle, and improve the ability of aerobic decomposition to produce energy needed for muscle contraction. On the contrary, the anaerobic decomposition ability needed to exert speed will be relatively weakened due to lack of exercise, which will affect speed and further affect other special achievements, so it is not suitable for sports candidates 1500m training.

Sports candidates train at 1500m, and most of them use variable speed running training in the first stage; In the second stage, variable speed running and interval running training are alternately adopted; In the third stage, interval running training is mostly used.

Middle and long distance running pays attention to uniform speed during running. In general, it is best to run at a constant speed, but it does not rule out the final sprint. According to your own training level, you should sprint at the beginning of the game. Don't panic, you will slow down after running for tens of meters. Then, keep your own speed, preferably with someone similar to yourself. Pay attention to breathing, three steps, three steps. Run three steps forward, keep breathing in, run three steps, keep breathing out. If you are short of breath and can't do it, change it to two steps, one is called two steps. Note: don't open your mouth too wide, or you will have a stomachache as soon as you enter the air conditioning. If it is a 400-meter standard field, it is 3.5 laps. In the last 200 meters, try your best and rush forward. You can take a deep breath at this time until you cross the finish line. I'm sure to get good grades.

According to one's own ability, adopt uniform running tactics: except for the accelerated running and the final sprint after the start, basically adopt a higher speed uniform running on the way. Breathing method In the process of long-distance running, the human body consumes a lot of energy and needs a lot of oxygen, so it is very important to master the correct breathing method. In the middle and long-distance running, in order to increase the lung ventilation, the method of synchronous breathing of nose and mouth is used when breathing. The breathing rhythm should match the running rhythm, generally using two steps and one breath, two steps and one breath, or three steps and one breath. Pay attention to increase the depth of breathing when breathing. 7. In the middle and long-distance running, because the supply of oxygen lags behind the needs of the body, when running to a certain distance, there will be chest tightness, disordered breathing rhythm, difficulty breathing, limb weakness and no longer running. This phenomenon is called pole. "This is a normal phenomenon of middle and long distance running. When the "pole" appears, you should continue to run with tenacious will, and at the same time strengthen your breathing and adjust your pace. In this way, after a certain distance, the breathing becomes even, the movement is heavy and relaxed, and all the discomfort disappears. This is the so-called second breathing state. In middle and long distance running, abdominal pain is easy to occur due to insufficient preparation activities, mainly caused by gastrointestinal spasm. At this time, students must not be nervous. They can hold the painful part with their hands, slow down running, take a few deep breaths, and hold on for a while, and the pain will disappear.

Or follow the running tactics: after starting, always follow the team leader or small group, and strive to surpass the opponent in the final sprint stage and take the lead in passing the finish line.

There is also the action of running: it should be noted that coordination must be relaxed when running. This requires that on the basis of correct movements, the whole foot should be used to land and the knee flexion buffer should be transferred to the forefoot. The upper body is upright and relaxed, and the arm swings naturally and forcefully.

In addition, I would like to make some suggestions:

First of all, from today to three days before the competition, eat less or no sugary food, and start eating more Gaotang food three days before the competition. On the day of the game, you are 80% full and easy to digest. You can drink 200ML of 40% glucose water 10 20 minutes before the competition. Besides, take three tablets of vitamin C instead of chocolate.

2. Carefully prepare for practice. Track and field sports can easily cause injuries to muscles, joints and ligaments, especially lower limbs. The only way to prevent it is to prepare before the game. The more prepared you are, the less likely you are to get hurt. On the basis of jogging, you can exercise the muscles of shoulder joint, elbow joint, back and waist, legs, knees and ankles, strengthen the strength of muscle ligaments, improve the sensitivity and coordination of the body, thus preventing injuries and improving sports performance.

4. Before sports or competitions, students should pay attention to keep good sleep and body reserves, control too much diet and water before competitions, and don't drink alcohol.

5. After exercise or competition, do a good job in relaxation activities and restore physical strength and muscle strength as soon as possible. Its method is to shake and pat all parts of the body and massage with each other.

6。 Don't take off your coat before you have a fever, and put on your coat immediately after running to prevent catching a cold. Shoes and socks to wear when running should be soft and feet.

Good luck! ~ Come on!