Reason: short distance rhythmic running can help you maintain a strictly fixed speed, while short recovery allows you to maintain a high energy level.
5) The concept of 800 meter cycle running: try to run fast and jog to recover strength.
Running will make your mind constantly self awakening.
Tip: if you like, you can also measure time instead of distance.
Why is running the best way to exercise one’s willpower? This is probably the reason.
Tip: at the beginning, run 4 times in each training session, and add 1 time in each training session until you can complete 8 times without being forced..
Run for 3.5 minutes each time, then rest.
Is it difficult to run? It’s also very difficult! It takes a lot of secrets to run well and fast.
Methods: the starting speed was about 75% of the maximum effort and lasted for 5 minutes.
How can we novices do it? If you can’t love a sport, you really can’t.
The running rhythm keeps “the difficulty that the body can adapt to”.
Very “European” way.
4) Concept of 1-mile cycle running: many hard 1-mile (about 1.61 km) runs with rest time.
Therefore, the process of running is not only the process of fitness, but also the process of understanding yourself.
After giving up such restrictions as wishful thinking and time, I feel unprecedented happiness and freedom.
At the beginning, there were 6 times of running 1000 meters intermittently, and then increased by 1 time each time the training was performed, and gradually upgraded to 10 times.
Method: warm up until you sweat.
After each 800 meter run, jog around the track before repeating.
Choose the last run on the weekend.
Rhythm run”), then rest for 60 seconds and repeat.
If you train harder when you are tired, you will run faster when you are energetic.
After each mile, rest for 4 minutes.
You can try the following 8 short-time training methods.
The simplest things are often the most basic.
Calculate the speed per mile and add 30 seconds to it.
Click on the blue words above, remember to pay attention to us! I keep emptying myself and running becomes more and more pure.
1) Concept of rhythmic running: an accelerated version of 4-mile (about 6.44 km) jogging.
Tip: increase the first phase by 1 minute every week, but continue to perform the same speed reduction sequence until the first interval runs for 10 minutes.
Subtract 10 seconds from the speed of the 1 mile (about 1.61 km) running cycle and maintain 800 meters (equivalent to 2 laps of the standard track) at that speed.
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-term hard running.
You also need scientific training and listen to your inner voice.
So, if you think your fastest speed for running 3 miles is 24 minutes (8 minutes per mile), try running 4 miles (about 6.44 kilometers) at a pace of 8 minutes 30 seconds per mile.
Otherwise, you may be hurt.
These training methods come from ed Alston, a master of sports science, a two time Olympic marathon runner and the head coach of the men’s cross-country team of Brigham Young University.
You need to persist, but persistence is not enough.
3) The concept of fartlek slow down running method: fartlek is Swedish for “arbitrary speed change”, which means that you can accelerate and decelerate according to your own feelings.
Reason: in the fatlake slow down method, the interval time is more structured, and this is a very “American” way, and the end of the run will become more difficult.
Continue this fast and slow mode, but reduce the time of 1 minute fast running each time and improve the speed.
In the gentle and regular breathing, you can re recognize yourself.
This is also the point I want to convey to the readers.
— is it easy to run on Lin Lu? Of course it’s simple! Everyone can run.
The more you run, the closer you are to your heart.
Methods: run 3 or 4 intervals of 1 mile (about 1.61 km) at the speed of 5 km race.
There is a good practice matching method: select one of the first three running methods (1-3) for training in the first half of the week, and then select one of the 4-7 running methods for training in the second half of the week.
In the last minute of the burst, the speed should be close to the sprint.
Tip: keep accurate speed control and wear a watch.
These methods not only help break the stereotyped training methods, but also improve your speed and endurance to the highest point in history.
Reason: the best way is to run at the maximum oxygen uptake.
Tip: make a good budget for physical strength, so that you can run every 1 / 4 mile (about 0.4 km) at the same speed.
How fast you run, how far you run, and how you run are not the limits given by the rules of human society, but only your own decisions.
You may say, these are all very difficult.
And then slowed down to about 40% for 5 minutes.
Methods: run 1000 meters (about 2.5 laps of the standard track) at a rhythm speed of 4 miles (about 6.44 kilometers) (the speed determined in “1.
Reason: rhythm running training can eliminate the metabolic wastes that cause muscle “burning sensation” and force you to slow down.
Method: estimate the fastest time to complete 3 miles (about 4.83 kilometers).
So you can work harder and hold on longer.
2) The concept of 1000 meter rhythmic run: complete a series of 1000 meter runs at a rhythmic speed, with a rest in the middle.