Tip: maintain accurate speed control and wear a watch.
Tip: at the beginning, run 4 times in each training session and add 1 time in each training session until you can finish 8 times without force.
So you can work harder and hold on longer.
3) The concept of fartlek deceleration running method: fartlek is Swedish “arbitrary speed change”, which means you can accelerate and decelerate according to your feelings.
If you train more intensely when you are tired, you will run faster when you are energetic.
Method: double the distance you can run normally and easily..
Tip: make a good physical budget and run every quarter mile at the same speed.
Tip: calculate the time before you start.
8) The concept of accelerated long-distance running in the second half: a long-distance running with a sharp increase in speed in the second half.
So if you think your fastest pace for running 3 miles is 24 minutes (or 8 minutes per mile), try running 4 miles at a pace of 8 minutes and 30 seconds per mile.
Reason: after training, your body can persist for a long distance, accelerate in the later range and rush the line more effectively.
Reason: train your end acceleration.
And warm up first! 7) Cross run concept: the fast run alternates with the fast run of the 200m, which is a little slower, running a total of 2 miles (about 3.22 kilometers).
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).
Reason: this training forces you to recover from running and allows you to train longer distances with higher overall intensity, which can’t be provided by other training methods.
Rhythm run”), then rest for 60 seconds and repeat.
Methods: run 1000 meters (about 2.5 laps of standard track) at a rhythm speed of 4 miles (about 6.44 kilometers) (the speed determined in “1.
Tip: if the speed drops during the fast running or jogging phase, resulting in more than 2 seconds in the fast or slow phase, run the whole 2 miles at an easy speed.
Run for 3.5 minutes at a time and then rest.
Methods: the starting speed is about 75% of the maximum effort and lasts for 5 minutes.
5) 800 meter cycle running concept: try to run fast and jog to recover your strength.
Reason: the length and intensity of 1-mile cycle run force you to reach the edge of your aerobic limit and enhance your endurance and willpower, which are necessary for long and hard running.
After each 800 meter run, jog around the track before repeating.
Tip: you can also measure time, not distance, if you like.
Tip: increase the first phase by 1 minute every week, but continue the same deceleration sequence until the first interval is 10 minutes.
Reason: in the fartlek deceleration method, the interval is more structured, and this is a very “American” way, and the end of the run will become more difficult.
4) The concept of 1-mile cycle: many hard 1-mile (about 1.61 km) runs with rest time in between.
Then slow down to about 40% for 5 minutes.
Method: run 200 meters at your personal record speed of 1 mile (about 1.61 km), then slow down and complete the next 200 meters at an additional rate of 10 seconds.
After each mile, take a four minute break.
After each 400 meter run, jog for 1 or 2 minutes, and then repeat.
Method: warm up until you sweat.
1) Rhythm running concept: the accelerated version of 4-mile (about 6.44 km) jogging, with the running rhythm maintaining “the difficulty that the body can adapt”.
Reason: short distance rhythm running can help you maintain a strictly fixed speed, while short recovery allows you to maintain a high energy level.
Why: rhythm training can eliminate the metabolic waste that causes muscle “burning” and forces you to slow down.
Reason: the best way is to run with maximum oxygen uptake.
Calculate the speed per mile and add 30 seconds to that.
Method: estimate the fastest time to complete 3 miles.
Running professors concentrate on serving runners and provide training, rehabilitation and equipment! Source: today, Gudong here wants to introduce you to the matching exercise method: choose one of the first three running methods (1 ~ 3) for training in the first half of the week, and then choose one of the 4 ~ 7 running methods for training in the second half of the week.
Continue alternating between the two speeds until you finish 2 miles.
In the last minute of the burst, the speed should be close to the sprint.
At the beginning, run 1000 meters intermittently for a total of 6 times, increase it by 1 time each time you perform training, and gradually upgrade to 10 times.
These training methods come from ed stone, master of sports science, twice Olympic marathon runner and head coach of the men’s cross-country team of Brigham Young University.
Continue this fast first and then slow mode, but reduce the fast running time of 1 minute each time and improve the speed at the same time.
Method: run 3 or 4 1-mile intervals at the speed of 5-kilometer race.
Just choose the last run at the weekend.
6) The concept of 400 meter cycle running: try to run fast and jog to recover your strength.
2) Concept of 1000 meter rhythm run: complete a series of 1000 meter runs with rhythm and speed, with rest in the middle.
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 the standard track).
Very “European” way.
At the beginning, there are only 6 interval training runs in each training class, and then increase one interval every time you walk on the track until it increases to 10.