It is meaningless to carry out speed training a week after the competition, because the speed intensity during the competition is already very high.
Healthy runners may know to run endurance runs three times a week.
In this process, the faster ones are running regeneration.
After jogging on Monday, the first five days of the match were planned at the speed of match (345 speed).
Fenix series 5Plus、6、6Pro、6X Pro…
During the training process, carbohydrate metabolism, glycogen reserve, attached anaerobic system and lactate metabolic enzymes are mobilized.
Similarly, if someone participates in too many competitions, or if he is weak but trains with the stronger, he is also overtraining.
In this way, you can get better training results from 3 different training units.
We use the 10K training experience of a high-level runner to clearly illustrate the mutual penetration relationship between the systems: if we plan to run the whole course with 37 minutes and 30 seconds (345 pace) in the 10K race on Sunday, we need to run more than 10 400m intervals on Friday the week before the race, and the training speed should be lower than that in the 10K race (333 pace) , that is, we should train at the speed of running 5K race.
When training in pairs, the faster runners should adapt to the slower runners.
On October 7, 2020, in a track and field competition held in Valencia, Spain, Uganda’s cheputgai broke the men’s 10000m world record with a score of 26 minutes 11 seconds 00.
High intensity interval training will put pressure on both systems again and cultivate a sense of speed during the race.
Avoid overtraining.
This will lead to egg laying White matter decomposition, changes in central nervous system and hormone secretion, so as to “cheat” The state of overtraining or overtraining can also be confirmed by measuring specific blood parameters, such as creatine kinase value or urea.
The compound super compensation ran 10km in 37 minutes 30 seconds (345 pace) (training example) maxhf = maximum heart rate; X = long endurance run; → = fast running; O = interval running training compound super compensatory training plan can take into account these rules and different regeneration times of each system.
Through such a training plan, by the day of the competition, all systems of the body will recover to a higher level and be ready to achieve higher results, so that the competition can be fully carried out.
According to foster According to the rules, the muscle system mobilized during the competition needs about a week to rest.
Enduo series Shining silver plate, DLC titanium plate..
At that time, your anaerobic system will be super compensated; your glycogen reserves will also be supplemented to a certain extent by eating a diet rich in carbohydrates.
You can optimize the load regeneration system by applying as many levels of training stimulation to the body as possible.
However, if you are in a state of high-intensity chronic overtraining, it sometimes takes weeks or even months to recover.
At the same time, the muscle fibers that were stimulated by training on Friday were able to continue to rest.
After five 1-kilometer intervals, your body will be in good condition.
Let your body rest in the last four days before the race, Or just jog with low intensity.
In this process At the same time, the glycogen reserve was mobilized and reduced.
On Sunday, we will run a gentle 22km long run, and aerobic basic endurance, that is, another metabolic condition, will be trained.
In this week, it only needs to run thousands of meters at a gentle speed, so as to only consume glycogen reserves and mobilize fat metabolism.
Plastic run provides you with professional guidance on Garmin running watch (link) and recommended forerunner series purchased by JD 45, 45s, 158, 245, 245m, 745, 945…
Reduce training The effect of training intensity will be better! Some world champions don’t really listen to this sentence.
Saturday is a rest day, and all systems will rest themselves.
If someone trains in the wrong way, that is, there are too many training contents, too much training intensity and does not abide by the regeneration time of various systems of the body, It’s easy to be in the state of overtraining.
Typical signs of overtraining are: aversion to training, weakness, easy infection and injury, excessive muscle tension, heavy legs, and increased quiet pulse in the morning.
When one system regenerates, the other system is trained.
Next, if you want to further improve your physical condition (we will see it in the training plan later), you need to introduce new training forms to make training more diversified.
The next week’s session can be set up as a faster running workout.
If the degree of overtraining is light, taking a few days off can even get twice the result with half the effort.
When running on weekends, you can run longer distances and slow down.