The monthly run volume is "400 km" Why is it not fast?
The marathon is an ultra-long-distance endurance run. Although it seems that the technical content is not as high as other track and field events, it is still not easy to maintain a high running speed in the 42.195-kilometer race.
Therefore, marathon training takes longer than other track and field events, and marathon runners are also the hardest people in track and field athletes.
Mentioning marathon professional training is nothing more than training in aerobic endurance training, mixed oxygen training, anaerobic endurance training, speed training and core strength training.
However, how to combine these training contents scientifically, not only to ensure the amount of training, but also to ensure the intensity of training, to achieve the "quantity and intensity", it is even more important.
Therefore, the professional marathon coaches pay more attention to the combination training method, which is to carry out the aerobic training as the core. At the same time, the athletes will continuously improve the athletes' anaerobic special ability during training (1000m, 2000m, 3000m interval training, 800m short). Distance training), and like to arrange some venues at the beginning of the season or the end of the season to test the effectiveness of the anaerobic training.
The entire cycle of training arrangements is more targeted and can also maximize the role of “quantity and intensity” and the relationship between them.
"It's better to take one more step, not too much faster."
In the amateur running circle, the marathon training is mentioned. The first thing that comes to mind in the running friend is the “running amount”. This is true. The purpose of the marathon training is: “km+km=champion”, during the training period of the Shandong team, during the winter training period. The maximum monthly run is close to 850 kilometers.
Therefore, for junior runners, the amount of exercise (running volume) in the initial stage of training is much greater than the exercise intensity (speed). I also always advocate that amateurs would rather take one step and not more than one second in the early days of running. .
After all, endurance quality is the ability of the human body to exercise for a long time, and it is also the ability of the human body to resist fatigue. Endurance quality is not only the basis of the marathon runners, but also plays a decisive role in the development of amateur marathon runners.
The development of endurance quality is mainly to increase the running distance and time, that is to say, to increase the "running amount", but to increase the "running amount" should also be carried out in accordance with the rules of sports training. In the class arrangement, there must also be key courses. Non-key courses; in the arrangement of training content, it is also necessary to combine and promote the various training contents, rather than increasing the running volume casually and purposelessly.
At present, the amateur running circle has two running groups with a monthly run of “400 km”.
One is the training mode of the Great God level
The monthly running amount of this part of the running friends is about 400 kilometers per year, and the number of trainings per week is 6~7 times. The whole training mode is almost the same as that of professional marathon runners.
There will be 1~2 interval trainings per week, one mixed oxygen training, and one long-distance aerobic endurance training on weekends. At other times, you will choose to relax jogging and occasionally increase your core strength training.
The whole training arrangement is not guided by the “running amount”, but is oriented according to their own athletic ability, training goals and game goals. The whole training cycle takes a long time and the training plan is also targeted. Moreover, it is not fixed in the arrangement of the amount of exercise and intensity.
For example, during the cycle training period, the running volume will reach 400 km+, and will gradually drop to 240 before the game.
One is the training mode of the primary runner
The monthly running volume of this part of the running friends is also around "400 kilometers", and even more. Although the running amount of this part of the running friends is very large, the special scores have not been greatly improved.
The main reason is: only blindly running the volume, not paying attention to the training intensity, the quality of the single training session is not high, there is no detailed cycle training plan.
In order to accumulate the “running amount”, this part of the running friend can even run 2~3 times a day, 10 kilometers each time. Although the day is completed 30 kilometers, for the marathon training, there is no effect, basically it belongs to garbage running. the amount.
There are also runners who like to play more than 50 kilometers per weekend, but the intensity of exercise is very low. The basics belong to the state of running while walking, and the actual training effect is not great.
Therefore, after running for a few years, although the amount of running is not lost to others, but the sports performance has not been greatly improved.
What suits you is the best
In fact, in the marathon training, we must scientifically understand the requirements of the marathon project itself for the form of physical energy metabolism, and also the athletes' maximum adaptability.
For example, in the process of marathon training, aerobic training, anaerobic training, speed training, and core training are all important.
For amateur runners, the primary stage (runners outside the 320) should spend 80% of their energy on aerobic training and the remaining 20% for mixed oxygen training and core training.
The intermediate stage (runners within 320 Malaysia) should spend 70% of their energy on aerobic training, 20% of their energy in mixed oxygen training, and the remaining 10% for interval training and core training. The entire training program requires a combination and mutual promotion of aerobic, mixed oxygen and anaerobic.
Control training intensity
During daily training, amateur runners often have questions about when to go up and when to pull strength. In general, a load that is 80% of its maximum capacity can produce a gratifying training effect, while a load of 60% of its maximum capacity can maintain the training effect.
The easiest way to grasp the intensity of training is to monitor your heart rate while running. Usually, when the amateur runner's heart rate is 150~160 beats/min, it can be regarded as the range of aerobic training; when the heart rate is more than 170 beats/min, it is close to the mixed oxygen training intensity, and the heart rate is more than 185 times/ The score is basically close to the intensity of anaerobic training.
If the athlete reaches a shortness of breath, can't run, and can't speak, it means that the maximum value of lactic acid is close. At this time, if the load is not reduced, the muscles will be forced to stop working due to excessive accumulation of lactic acid.
In addition, before the game, once the training intensity is not accurate, it is better to be more comfortable than the training is not as good as the training, which is practical in the training than the season or the long years. And as far as the game is concerned, try not to do some training content that is usually not practiced.
In addition to what to train before the game, it is more important to focus on the goals of the game, and to arrange the amount and intensity of training to meet the competition and mobilize their own competitive state.
In short, in the marathon training, I have always stressed that aerobic is fundamental, mixed oxygen is improved, and anaerobic is the winning. The three are closely related relationships. Without aerobic training, there is no mixed oxygen intensity, no mixed oxygen intensity, and it is difficult to increase the oxygen-free ability.
Moreover, in the early stage of training, the three can not jump, must first practice aerobic, then practice mixing oxygen, and finally strengthen anaerobic.