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

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Method: estimate the fastest time to complete 3 miles

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Calculate the speed per mile and add 30 seconds to that

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6) The concept of 400 meter cycle running: try to run fast and jog to recover your strength

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Methods: the starting speed is about 75% of the maximum effort and lasts for 5 minutes

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

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Run half your normal speed first, increase your speed at the halfway point, and reduce the time to complete each mile by 5 to 10 seconds

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Reason: the best way is to run with maximum oxygen uptake

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2) Concept of 1000 meter rhythm run: complete a series of 1000 meter runs with rhythm and speed, with rest in the middle

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Method: warm up until you sweat

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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”

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Tip: maintain accurate speed control and wear a watch

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Tip: you can also measure time, not distance, if you like

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4) The concept of 1-mile cycle: many hard 1-mile (about 1.61 km) runs with rest time in between

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Tip: calculate the time before you start

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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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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

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Method: double the distance you can run normally and easily

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5) 800 meter cycle running concept: try to run fast and jog to recover your strength

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Just choose the last run at the weekend

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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

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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 the standard track)

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

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Continue alternating between the two speeds until you finish 2 miles

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

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Run for 3.5 minutes at a time and then rest

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

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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

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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

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

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Tip: make a good physical budget and run every quarter mile at the same speed

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Then slow down to about 40% for 5 minutes

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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

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Why: rhythm training can eliminate the metabolic waste that causes muscle “burning” and forces you to slow down

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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)

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Reason: after training, your body can persist for a long distance, accelerate in the later range and rush the line more effectively

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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

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After each mile, take a four minute break

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Reason: short distance rhythm running can help you maintain a strictly fixed speed, while short recovery allows you to maintain a high energy level

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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

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If you train more intensely when you are tired, you will run faster when you are energetic

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

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So you can work harder and hold on longer

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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

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Reason: train your end acceleration

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Today, I’d like to introduce 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

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Very “European” way

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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

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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

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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

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

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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

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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

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