Short-term Training Plan for Long-distance Runners Monday: Warm-up activities: 150m, accelerate running for 3 times; Run at a variable speed of 200 ~ 600 m, the whole distance is 5 ~ 8 km, the speed is 8 1% ~ 85%, and the interval is 1 ~ 3 minutes; The last activity is jogging for 2 ~ 3 kilometers. Tuesday: 16 ~ 18 km long-distance cross-country running ~ 1 h (aerobic); General development exercises. Wednesday: Cross-country running 10 ~ 12km at a speed of 3min 15s/km; General development exercises. Thursday: uniform cross-country running 13 ~ 15 km (aerobic); General development exercises. Friday: Warm-up: run 5 times faster,100m; ; 1 ~ 2~4km repeat running, with a total distance of 5 ~ 8 km and a speed of 85% ~ 90%. 1 ~ 2 short-distance full-speed running (practice sprint): jogging for 2~4km. Saturday: 18 ~ 23 km long-distance cross-country running (aerobic); General development exercises. Sunday: rest. 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 two 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.

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