Continue this fast slow mode, but reduce the 1-minute sprint time each time and increase the speed at the same time

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2) The concept of 1000m rhythmic running: complete a series of 1000m running at rhythmic speed with rest in the middle

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Reason: after training, your body can stick to a long distance, and can accelerate in the later course, more powerful sprint

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So if you think your fastest speed for 3 miles is 24 minutes (8 minutes per mile), try running 4 miles at a pace of 8 minutes 30 seconds per mile

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In the last minute of the burst, the speed should be close to the sprint

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Why: this training forces you to recover from running, allowing you to train longer distances with higher overall intensity, which other training methods cannot provide

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Method: estimate the fastest time to complete 3 miles (about 4.83 kilometers) by yourself

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These training methods come from ed EasTone, master of sports science, two time Olympic marathon runner and head coach of the men’s cross country team at Brigham Young University

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Why: a short rhythmic run can help you maintain a strictly fixed speed, while a short recovery allows you to maintain a high energy level

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3) Concept of faltrek deceleration: faltrek is the Swedish word for “any speed change”, which means you can accelerate and decelerate according to your own feeling

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4) The concept of a 1-mile cycle: several hard 1-mile runs with breaks

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Focus on wechat of Jilin running group and enjoy a healthy and beautiful life

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Method: run at your fastest speed of 1 mile (about 1.61 km) (if your personal record of 1 mile, abbreviated as PR, is 7 minutes, you need to complete 400 meters in 105 seconds or 1 minute 45 seconds)

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After each mile, take a four minute break

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Jilin running group pays close attention to the wechat of Jilin running group all the way, and enjoys a healthy and beautiful life

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Tip: time before you start

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Tip: at the beginning, run 4 times per session, and add one more time to each session until you can finish 8 times without being forced

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5) The concept of 800 meter cycle running: try to run as fast as possible and jog to recover physical strength

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Reason: the interval is more structured in the fartlek method, which is a very “American” way, and the end of the run will become more difficult

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Tip: budget your physical strength so that you can run at the same speed for every quarter mile

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Run 3.5 minutes at a time, then rest

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Start at half your normal speed, increase your speed at the halfway point, and shorten the time to complete a mile by 5 to 10 seconds

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Method: run three or four 1-mile intervals at the speed of a 5K race

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It’s a very European way

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Today, I would like to introduce the matching practice method: in the first half of the week, choose one of the first three running methods (1-3) for training, and then choose one of the 4-7 running methods for training in the second half of the week

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After each 400m run, jog for 1 or 2 minutes, then repeat

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Tips: keep accurate speed control and wear a watch

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We are neutral to the point of view in this article, only for the purpose of sharing with running friends for reference and exchange

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8) The concept of the second half accelerated long-distance running: the second half of the speed surge of the long-distance running

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Tip: store or carry some water to help you finish the second half of the distance

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And warm up first! 7) Concept of cross running: fast running alternates with a slower 200m fast running, with a total of 2 miles (about 3.22km)

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At the beginning, there were only six interval training runs in each training session, and then one interval was added to each training session until it was increased to 10

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6) The concept of 400m cycle running: try to run as fast as you can and jog to recover your strength

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Method: double the distance you can run normally and easily

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Reason: train your ending acceleration

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Tip: increase the first phase by 1 minute every week, but continue to perform the same deceleration sequence until the first interval runs for 10 minutes

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Tip: if you want, you can measure time, not distance

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Method: run 1000 meters (about 2.5 laps of standard track) at 4 miles (about 6.44 kilometers) rhythm speed (the speed determined in “1

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Method: run 200 meters at your personal record speed of 1 mile (about 1.61 km), then slow down and finish the next 200 meters at an extra 10 seconds

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Choose the last way to run at the weekend

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Method: warm up until sweating

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Why: rhythmic running can clean up the body’s metabolic waste that causes muscle “burning” and forces you to slow down

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Continue to alternate between these two speeds until you finish 2 miles

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At the beginning, a total of 6 intermittently run 1000 meters, and then increase 1 time in each training, and gradually upgrade to 10 times

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Calculate the speed per mile and add 30 seconds to that

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Rhythm run”), then rest for 60 seconds, and repeat

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Then it slows down to about 40% for 5 minutes

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After each 800 meter run, jog around the track before repeating

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1) Rhythm running concept: an accelerated version of 4-mile (about 6.44 km) jogging, keeping the running rhythm “physically adaptable difficulty”

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Subtract 10 seconds from the speed of the 1 mile (about 1.61 km) run cycle and maintain 800 meters at that speed (equivalent to 2 laps of standard track)

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Tip: if the speed drops in the fast or jogging phase, resulting in more than 2 seconds in the fast or slow phase, run a full 2 miles at an easy speed

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“If you like it, don’t forget to watch it.

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So you can push harder and hold on longer

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Method: start at about 75% of your best effort and last for 5 minutes

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Reason: the length and intensity of the 1-mile cycle force you to reach the edge of your aerobic limit and enhance your endurance and willpower, which are necessary for long and hard running

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Why: the best way is to run at VO2max

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If you train harder when you are tired, you will run faster when you are energetic

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