Eight principles of long-distance running training
Principle 1: Train according to the alternating arrangement of high-intensity training days and low-intensity training days.
Principle 2: It should be recognized that every time the coach sends an athlete to the track, the risk of injury to the athlete increases. Therefore, the training of 5000m, 10000m and 3000m obstacle course runners should be strictly limited within the competition distance.
Principle 3: The arrangement of training plan should focus on preparing for the 5000m and10000m races.
Principle 4: Young students should pay attention to the quality of running training and should not put the number of kilometers completed in the first place.
Principle 5: the competitive strategy should be based on the leading group? The second or first runner finished the whole race.
Principle 6: In terms of game tactics, we should consider the weaknesses of opponents, and the game tactical plan should be based on limiting the tactical ability of opponents as much as possible.
Principle 7: Athletes who strive for victory should be good at it? Self-motivation? .
Principle 8: The arrangement of training courses should be adapted to the competition objectives. For example, if you plan to run 1 mile in 5 minutes and 30 seconds, then the 6-minute running practice in training is meaningless.
These principles have fully proved their effectiveness. Washington is the largest in all previous college track and field championships in the United States; It has become a tradition for athletes to be among the best in long-distance running.
Strategy and tactics of long-distance running competition
As mentioned above, the game strategy is quite simple? Strive to stay ahead of the competition. In order to accomplish this task, athletes should try to force their opponents to yield to their running style. Basic game tactics can be divided into three categories:
1, always in the leading position from the starting point to the end point, which requires always keeping the speed beyond the opponent's physical fitness.
2. Use the so-called? Swing running? Tactics, reduce the speed in a short time, and then return to the original higher rhythm. This method can be repeated several times during the competition.
When approaching the finish line, you must sprint at the highest speed.
According to John? According to Chaplin's observation, some excellent American long-distance runners, including Russian athletes, have the problem of the third time being too long. However, at the University of Washington, Chaplin taught his students to feel like participating in the 5000m and10000m races. This is like a two-mile race.
In addition, athletes should also pay attention to the fact that weaker players should not be allowed to stay in the leading group at any time before the sprint at the finish line. Otherwise, you will provide such an opponent with an excellent opportunity to win by sprinting to the finish line. Running at a constant speed can't weaken the advantage of a talented and excellent long-distance runner.
This will neither make him nervous nor raise his oxygen debt level. In this case, it must be used every 1000m? Swing running? Tactics were adopted by some athletes until he was pushed down? Swing running? The physical condition of tactics is quite difficult to compete with such athletes.
Outside the track, the main training methods of long-distance runners in Washington University are 3 km and 5 km running. Athletes train on the track of the stadium, mainly focusing on eliminating the weak links in the competition. Under no circumstances should you add anything that athletes can't use under competition conditions in training.
Training plan for the last cycle of long-distance running
Monday: afternoon? Weight training, 8? 10 mile Tolek running, running speed? According to the ability of athletes, after 10? 12 times 180 meters requires athletes to complete at a sprint speed, with a rest interval of 30 seconds between exercises.
Tuesday: in the morning? Nine miles, afternoon? Run 5000 meters as follows: first, third and fifth 1000 meters? According to the ability of athletes, the speed is required to reach 62? 65 seconds, 1000 meter interval of 2 minutes, what is the second and fourth 1000 meter requirement? Swing running? Finally, divide each1000m into 5X200 segments, the first 200m takes 40 seconds, the second and third 200m takes 35 seconds, the fourth 200m takes 30 seconds, and the last 200m needs the highest speed.
Wednesday: weight training in the afternoon, 6? The speed of 8-mile unstable Tolek running depends on the athlete's condition. After that, what about Monday or Friday or something like that? 7× 300m jump training, practice interval 1 min, obstacle runners can jump over puddles and then cross two obstacles.
Thursday: morning? Same as Tuesday, afternoon? The training schedule for the 5000-meter race is the same as Tuesday. Obstacle runners can train to cross obstacles, and the obstacle spacing is 600? 800 meters.
Friday: Monday afternoon? Easy warm-up activities, easy running training on the road.
Saturday: In the morning? 20? 30 minutes to prepare easily, afternoon? Participate in the competition.
Sunday: afternoon? 15? 20-mile long-distance jogging requires a speed of more than 6 minutes and 30 seconds per mile.
The concepts of whole-course running and interval running.
At the University of Washington? Tolek? The concept refers to a training system, in which heavy load and light load are alternately arranged, and the ratio of running distance to running speed is constantly improving. This kind of training can cause high fatigue, and it can't increase the training volume of running practice every week. According to John? In Chaplin's words, his athletes trained 60 times a week in the nine-month training plan of the university. Chaplin, 80 miles away, firmly believes that compared with the interval training he used in track and field, long-term jogging training on the road has no advantage.
In John? In Chaplin's training plan, there are two types? Tolek, Tolek, stability method and Tolek, the latter method, in Tolek, every change of running rhythm is accompanied by the change of segment interval, while in Tolek, the segment interval is fixed in the whole running distance. For example, the arrangement of the stability method Tolek can be 1 mile? 1 mile? 1 mile, and Tolek's variational method? 1 mile-800m-1200m-400m and so on.
Chaplin doesn't think it necessary to have a rest for more than 90 seconds at a time. When the athlete's pulse still exceeds 140 times at the 90th second of each rest interval, it is necessary to have a longer rest. He also believes that the training system that combines longer segments (65,438+000m m) with the longest recovery time is the best training method to meet the requirements of modern long-distance runners.
Chaplin also firmly believes that the comprehensive training system he adopted is to constantly explore the best interval arrangement while using Tolek. This training system is better than the 90-second intermittent Tolek running training system adopted by most people, and can train more perfect long-distance runners.
Anaerobic training and aerobic training for long-distance running
John? Chaplin believes that competition tactics must be analyzed according to anaerobic threshold. After reaching the anaerobic threshold, the blood lactic acid concentration of athletes will increase sharply, and their oxygen debt level will also increase accordingly. So make personal plans for different people. The purpose of this plan is to improve the minimum rhythm level caused by the maximum oxygen demand without making athletes enter the oxygen debt state. Therefore, coaches should strive to reduce the running time under aerobic conditions, for example, the running time of 400 meters should be reduced from 70 seconds to 68 seconds, and on the other hand, the speed of anaerobic threshold should be increased from 65 seconds to 62 seconds. Practice shows that this training method can make the running speed increase rapidly without increasing the weekly running key 1 training volume. If the athlete has other problems due to the improvement of running speed or the short interval between exercises, he can reduce the load until he can fully adapt to the load. John? Chaplin believes that this way is the key to the success of long-distance runners in Washington University.
People who have seen how long-distance runners train will watch:
1.1500m long-distance running training method
2. How should the nutrition of middle runners be supplemented?
3. Middle and long-distance running special exercises
4. Training Plan for Middle and Long Distance Running Week
5. How to improve long-distance running performance