There are two different methods of modern marathon training: one is based on long-distance training, which is widely accepted by Australian and Japanese athletes. Their weekly training volume is 2 10-25. Kilometers, such as Clayton's preparation period of 280-35. Kilometers. The other is based on quality training, such as European and American athletes, who increase field training on the basis of cross-country running. In a word, persisting in long-term scientific training is the basis of their success. Marathon runners in China are divided into two categories: endurance athletes represented by Inner Mongolia and speed athletes represented by Yunnan. Both kinds of training performed well. In the long run, the latter has broad prospects for development. Influence of speed on marathon performance.
How to start the training of amateur marathoners? We adopt the method of improving aerobic endurance training and attaching importance to anaerobic endurance speed training.
Practice has proved that for long-distance runners with a certain speed foundation, continuous aerobic endurance training should be carried out without affecting the quality of study, work, health and training. It will be effective after three and a half months, that is, you can have a long (30,35 km) and a slightly longer (20,25 km) training every week; Short distance training every other day (10, 12km). You can run 30km (average race speed) two weeks before the race; You can run 20km a week before the race. Athletes who adopt this plan have achieved good results on their first marathon.
Nowadays, marathon runners have the habit of persisting in road endurance running all the year round. Generally speaking, endurance is well developed, self-training ability is poor, and life is irregular. However, they do not have enough overall physical training, especially the development of speed and strength, and the training is unscientific.
In nature, there are two kinds of marathon: one is competitive; One is fitness, and the latter is mostly. According to the leisure time and structural characteristics of employees in China, I think the guiding ideology of training amateur marathon athletes in China in the near future should be based on fitness. In the arrangement of training amount, we should proceed from reality, consider training conditions, objects and sports characteristics, and formulate a set of passive training methods for amateur marathon.
During the training, we emphasized the following characteristics:
(1) Combination of comprehensive physical training and special training: marathon events focus on endurance, and at the same time develop the qualities of speed, strength, coordination, flexibility and agility accordingly. On the basis of certain aerobic metabolism training, strengthen special endurance training and gradually improve performance. We mainly carry out physical training from three aspects.
(1) Endurance training: There are two forms. One is cardiovascular endurance training. (1) low-intensity regular running (60'-120'); ② Running at a constant speed (30' -"-
50') moderate intensity, ③ cross-country running (timing, distance setting, constant speed and variable speed); Above moderate intensity, ④ Time running (repeated running, intermittent running), high intensity. The second is muscle endurance training. Most people have a misunderstanding about endurance. They think that exercising muscle endurance has nothing to do with cardiovascular endurance, so they ignore muscle strength quality training. In fact, the two complement each other. We do 6-8 groups with 50'".60' strength cycle exercises, and the heart rate is controlled at 150 beats/min, which improves the muscle endurance, strengthens the function of cardiovascular system, diversifies the training contents, and makes the training interest soar, with great effect.
(2) Speed training: At present, most amateur marathoners "start at half distance" and have strong long-distance running ability, while 5000, 1000. The rice level is not high, so speed training must be paid enough attention and arranged properly. Considering that the runners are older and the foundation is not firm, we adopt the principle of walking on two legs, that is, while trying to improve the endurance running of marathon, the speed should be increased accordingly to meet the needs of the competition (Table 2 1). We adopt the following training methods: ① Run fast:15'-35'; ② anaerobic training: intermittent running10-12x (400 m-1-kloc-0/00m): rhythmic running (400- 1200 m) X 6-8, or from 2000-/. You can also run 8 X 1000 m (3' 10 ") repeatedly, with 6'-8' rest between groups. ② Special strength training: uphill running, resistance running, etc. If the slope is not too steep, you can maintain the correct running posture. If there is no long slope (more than 200 m), run more sprints and pay attention to the direction when running. Slope training can last until three weeks before the game, and uphill running can be shortened from 200-250 meters to 60-80 meters near three weeks before the game. After the distance is shortened, the sprint speed should be accelerated and repeated, for example, x2 group is 3-5 times, and the rest between groups is 65,438+0'. After a period of practice, you can run 10 times in x2 group. If you train once a week three weeks before the competition, you will feel energetic, reach a good competitive state and enter the competition state. (3) Flexibility exercise: Runners usually train, because of lack of time and inattention, and often do not do warm-up activities or organize gymnastics exercises. Most people have poor flexibility and can only touch the ground with their fingers when bending forward. Flexibility plays an important role in whether they can stretch on the way and whether their stride is wide. Direct stretching plays an important role. Directly affect the running speed. Therefore, runners are required to do some flexibility exercises such as foreleg, forekick, back and forth, left and right split every day in the warm-up activities, and the time is about 15'. Only when running on the way can the stride feel stretched, which eliminates the phenomenon that the stride can't be pulled open and can also avoid muscle strain. The average endurance coefficient of excellent marathon runners is higher than that of our country, and they have the speed foundation to continue to improve marathon performance. Although the contrast coefficient of city team marathoners is high, it can only reach the average level. Excellent marathon runners at home and abroad, because of good 500. Operation and 1000. M speed, when they participated in the marathon for the first time, they achieved good results. )
(2) Combination of on-site and off-site training:
The venue is convenient for high-intensity field training and equipment training, which overcomes the previous practice that players only run a long distance on the road without requiring intensity. Some players are short of 5000 m, 10000. The basis of the competition is to run long-distance running from practice, so the improvement of various grades is relatively slow. Due to the different motivations of the players to participate in training, individual players are unwilling to change their usual practice content for fear of strengthening training. In order to prevent overtraining, the intensity should be strictly controlled in the process of adopting interval training, repeated training and variable speed training; When the duration is prolonged and the strength remains unchanged, it should be controlled. At the same time, we should pay attention to the recovery after training, and organically combine the paragraph running on the field with the aerobic endurance training outside the field. Through the training of cross-country running, road running, slope running and natural terrain running, we can avoid the shortcomings of monotonous field practice, boring meals and easy fatigue, improve the enthusiasm of team members for durable running and complete a larger amount of running. Practice has proved that this kind of endurance training can improve the function of internal organs and improve the aerobic metabolism ability; It is more effective to develop general endurance level and strengthen leg strength.
It should be pointed out that although this endurance training can effectively expand the heart and increase the reserve of myocardial expansion potential and cardiac output, too much endurance training will also reduce the "contraction reserve" of myocardium, which not only affects the speed; And it affects endurance.
Similarly, although interval running speed training can improve myocardial "contraction reserve", increase cardiac emptying ability and increase cardiac output; Adapt to the needs of the competition and improve the marathon speed, but excessive and intense speed training will also affect the expansion ability of the heart due to the excessive increase of myocardial "contraction reserve", leading to the decline of cardiac output and affecting the endurance of athletes.
Therefore, attention should be paid to the relationship between the above two aspects when arranging the ratio of off-site endurance training and on-site speed training, and when the application intensity is high.
(3) Combination of exhibition training and afternoon training:
According to the structural characteristics of leisure time, physical exercise is mostly arranged in the early hours of the morning. However, will morning exercise be harmful to your health and help you improve your grades?
Scientific experiments have proved that after a night's sleep, the energy in the human body is enough for morning running. In the morning, the secretion of adrenocortical hormone in human body is the most vigorous, which can mobilize the body function, promote the metabolism of glycogen in the body, and make the human body adapt to the needs of muscle activity during long-distance running. At this time, people are not easily tired, and better results can be obtained by practicing running. At the same time, the air is fresh in the morning, and morning running training can make the body get more oxygen and promote metabolism, which is very beneficial to enhance cardiopulmonary function.
Pavlov pointed out: due to the influence of strict daily life system, the stereotype of certain neural processes is gradually formed and consolidated in the cerebral cortex, which explains why athletes who are used to morning exercises can do morning exercises without difficulty and feel happy.
Morning exercise is the basic training for amateur marathoners, but when it is used as a supplementary training for afternoon training, the load of morning exercise is smaller than that in the afternoon, and the amount of exercise and training content of the previous day should be taken into account. For training with examination, it should take a long time to recover. When you train twice a day, you usually have to wait until you resume training. Sometimes you can't recover to the original level, you can continue, but you can't keep doing this, or you will go downhill. The speed of recovery after training is related to the intensity, quantity, density and duration of stimulation, and also to the training level of athletes. Generally speaking, the higher the training level of athletes, the faster their recovery.
Athletes will not feel overburdened by the amount of exercise they are used to in morning training.
(4) Combination of key training days and non-key training days:
We must arrange training on the basis of combining key days with non-key days. Generally, it adopts the method of Sunday key training day+Monday two non-key days+Wednesday key day+Thursday non-key day+Friday key day+Saturday non-key day, which is carried out alternately. This method of combining intensive training day with relaxed training day makes sports training easier and improves running quality. Grasp the shoulders and beard, and there will be no guarantee of key classes.
(five) the amount of exercise should be large, medium and small:
We adopt a periodic rhythm, and cycle every Thursday and Monday: the first and second (large) endurance weeks focus on the outstanding amount, the third (middle) special week has a certain amount (equivalent to 3/4 of the previous week) to improve the intensity, and the fourth (small) physical training week is relaxed and adjusted.
Amateur marathoners adapt quickly to the quantity and slowly to the intensity, which easily leads to the weakness of excessive fatigue. This requires a clear rhythm. We arrange physical training at least twice a week, which requires fast action, large amplitude and low intensity, with intervals between groups. High-intensity training is arranged 2-3 times a week, and intensity training is arranged twice a week. It is advisable to train 8- 10 times a week. In this way, because there are few practice classes and the cycle is not long, it will not have adverse effects on the body. Practice has proved that in summer training, the weekly training volume of men is 140- 180k m, that of women is 120- 150k m, and that of men is120-180km. Female 90- 130k m is suitable. Marathon, no more than twice a year.
(6) Combination of decentralized training and centralized training:
The training of amateur marathon team is mainly decentralized training, supplemented by centralized training. On the centralized training day, the players can train under the guidance of the coach, but most of the time, the players train separately without the personal guidance of the coach. Because of the hard work and strong dedication of player A, as well as the training in pairs, it also played a role in promoting and supervising each other. However, due to the influence of subjective and objective conditions, there is no small difference in the implementation of the training plan. The implementation of the plan in decentralized training directly affects the effect of centralized training. Therefore, decentralized training is the guarantee of centralized training, and the result of centralized training is to constantly test, guide and promote the implementation of the plan in decentralized training. The two are interdependent, organically combined and indispensable.