During training, he reduced the running speed and heart rate, reduced the time and intensity of speed running, increased the share of jogging, endurance running, interval running and strength training, and paid attention to the intake of carbon hydrate.
The overall intensity of training is too large.
The functions of interval running training and strength training have not been brought into full play.
3.
The strength training of lower limbs and core helps to improve neuromuscular efficiency, enhance muscle strength, improve stride, reduce physical consumption caused by problems such as side swing, and make more breakthroughs in performance.
He often ran at the edge of the limit heart rate (the theoretical limit heart rate) for more than 10 minutes.
He didn’t want his heart rate to be higher and higher.
The heart rate during jogging is reduced to 60% of the limit heart rate.
There are two main reasons: first, the overall intensity is high and the carbohydrate energy reserve is not enough.
The arrangements for interval running, speed running, long-distance running, jogging and strength training are very complete.
His own conditions are quite good.
Possible problems and improvement scheme according to my in-depth understanding, although I have professional coaches and scientific training schemes, there is a little deviation in the specific implementation.
When he first took part in long-distance running training, his performance is actually OK.
This guy has a professional coach to help formulate the training plan and provide guidance.
I suggest running intermittently at least once a week, which can make the heart rate, respiration, energy supply, endocrine, muscle and other systems reach the limit working state, but will not cause damage due to long-term overload operation.
After training for a period of time, he can run for 24 minutes after 5K, but his heart rate not only does not drop, but also rises.
The heart rate during speed running should not exceed 85% of the limit heart rate.
So the boy was a little anxious.
The current situation and the above suggestions have been fully understood by the student.
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Whether it is jogging, long-distance running or speed running, it is a little too hasty in terms of speed and does not keep the heart rate within a reasonable range, so that the improvement of cardiopulmonary function meets a bottleneck or even deviation.
After running for two months, the result of 5K finally dropped to 26 minutes.
The training method for cardiopulmonary function has deviation.
He can run for about 25 minutes after 5 kilometers, but his heart rate is a little high, basically more than 170 times per minute.
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I believe this classmate’s long-distance running road will be more and more smooth.
The heart rate during endurance running is maintained at about 75% of the limit heart rate.
He had to work hard every time he trained.
At present, his running performance is steadily improving, and his heart rate is gradually returning to normal.
Some time ago, I encountered such a case: a young man in the Institute of physical education, aged 20, wanted to work hard in long-distance running.
I suggest that he reduce the speed to make the heart rate more gentle.
In this mode, the volume, capacity, contraction strength and contraction speed of the heart can be comprehensively improved, not just the contraction speed can be exercised (there is also a problem of respiratory rate, but if the heart rate can be controlled well, his breathing should not be a problem).
Only intermittent running is allowed to show that the heart rate is close to the limit heart rate for a short time.
Before each training, the mentality is not positive enough and the physical fitness is not full enough.
