800-meter running skills (what movements can improve running skills) 2021-09-08 17:34Hui running
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The world’s top sports science journal “Sports Medicine” Youyou Resource Network published an article entitled “The Golden Section of Cross-training: 800-meter and 1500-meter athletes’ training science and practice” article. This paper points out that due to the difference in distance, the physiological characteristics and training of middle and long distance runners in different events are very different, among which 800 meters and 1500 meters are the training characteristics of middle and long distance runners.
Scientists compared the world’s top 800-meter and 1500-meter athletes and found that the weekly training volume of 1500-meter athletes in the preparation period is 120-170 kilometers, and that of 800-meter athletes is 50-120 kilometers. kilometer.
The ratio of aerobic/anaerobic training for 500-meter athletes is 90/10, and the ratio of aerobic/anaerobic training for 800-meter athletes is 60/44 (divided by anaerobic Threshold);
800-meter athletes will have more lactic acid tolerance training and acid production training, and 800-meter athletes will have more strength and explosive power than 1500-meter athletes and super isometric training.
Although aerobic is the basis of anaerobic, only good aerobic endurance can eliminate lactic acid faster and more efficiently, but for 800-meter middle-distance runners, if It is clear that it is impossible to become a top athlete without developing anaerobic speed ability and relying too much on aerobic training.
Although this study focuses on the training characteristics of 800-meter and 1500-meter athletes, the author also conducted an in-depth study on the training characteristics of world-class middle-distance runners, summarizing the 12 types of training in 3 categories conducted by the world’s top middle and long-distance runners, including athletes, and their detailed training programs are given.
Training characteristics of world-class middle and long-distance runners
One kind of continuous training
: warm-up run/recovery run/cold run.
This is low-intensity jogging.
Usually 3-5 km/h slower than a marathon race pace. For world-class athletes, the pace is about 4:00-4:45 for men and 4:30-5:15 for women. Sometimes, they approach marathon pace in the final part of their warm-up. Warm-up/recovery/cool-down runs typically last 10-30 minutes.
The second type: long-distance running.
This is a low-intensity steady state of continuous running.
Generally, they will train at marathon pace or 1-2 km/h slower than marathon pace.
For world-class sportsFor athletes, the men’s pace is about 3:30-4:00, and the women’s pace is 4:00-4:30. A dirt track in the forest is a good training ground for this kind of training. For example, East African athletes train in this way. This kind of training generally lasts 60-90 minutes. If it is far away from the competition time, the athlete will train for 2 hours.
The third type: Anaerobic threshold training
This is a kind of continuous training with moderate or half marathon intensity.
For world-class athletes, the men’s pace is about 2:55-3:15, and the women’s pace is about 3:10-3:30. Typically lasting 15-40 minutes, this intensity should not cause extreme fatigue for an athlete of this level.
The fourth type: French Tolek run.
Unorganized long-distance running.
Generally run on undulating terrain for 30-60 minutes, including several sections of fast running and jogging. The pace of the French-Torek run varies depending on the athlete’s feel, rhythm and terrain conditions.
Fifth: Progressive long-distance running.
This running method is a common training method for African athletes.
Jogging is usually easy in one phase, but gradually increases in speed in the middle of the distance. At the end of the session, the speed will increase to the aforementioned fourth anaerobic threshold speed, which is faster than the anaerobic threshold speed.
Of course, when the speed is extremely fast, the coach will also ask the athletes to slow down a little at this time.
The second type of interval training
One of: anaerobic threshold interval training
This This training method lasts for 3-10 minutes, and trains at the anaerobic threshold intensity or an intensity slightly faster than the anaerobic threshold intensity.
Typical training program is:
8-12 times 800-1000 meters run, each interval of 1 minute; 4-8 times 1500-2000 One-meter runs, 1-2 minutes apart; or 2-4 10-minute runs, 2-3 minutes apart.
According to general experience, every 5 minutes of running generally corresponds to a 1-minute interval. If you run for 10 minutes, then halftime is about 2 minutes.
If anaerobic threshold interval training is performed, compared with continuous anaerobic threshold training, the significance of anaerobic threshold interval training is that it can increase the training volume of athletes. Excellent Resource Network
The second type: Intermittent running with greater oxygen uptake.
This kind of training generally lasts for 2-4 minutes, and runs at full speed at a pace of 3-10 kilometers, with a rest of 2-3 minutes between each segment.
A typical training program is: 4-7 800-1000m runs; or two large sections of six 400-meter runs (equivalent to twelve 400-meter runs, but divided into two sections), eachRest 30-60 seconds between each 400-meter run, and rest 2-3 minutes between two segments.
The third type: lactic acid tolerance training
The typical training distance for this kind of training is 200-600 meters. It is required to run 800-1500 meters and rest for 1-3 minutes each time.
A typical training plan is: 10-16 200-meter runs, 1 minute rest between 200-meter runs; 3 large sections of 4 400-meter runs (a total of 12 400-meter run). Rest 60-90 seconds between each 400-meter run, and rest 3-5 minutes between large segments. The total training distance of lactic acid endurance training is generally around 1500-5000 meters.
The fourth type: lactic acid production training
The typical training distance of this kind of training is 150-600 meters, and it is required to run at a speed of 200-600 meters . This type of training generally requires the athlete to recover adequately between sets.
A typical training program is: 5-7 300-meter runs, 3-5 minutes rest between each 300 meters; or 3-5 400-meter runs, each Rest 7-15 minutes between 400-meter runs; or run 600-500-400-300-200 meters with a 6-15-minute rest in between. The total amount of lactic acid production training generally needs to reach 800-2500m, and the lactic acid production training is mainly to train athletes’ ability to maintain speed.
The fifth type: slope training.
This kind of training mainly uses the slope to increase the ability of the muscles to resist vertical loads while reducing the impact load on the ground. Generally, the gradient is required to be 5-10%. Depending on the gradient (depending on whether the aerobic capacity, lactic acid production capacity or lactic acid tolerance is developed), each training time is about 15 seconds to 4 minutes.
A typical training program is:
10-15 100-meter runs with intervals of 60-90 seconds, or 6-8 times 800-1000 A meter run, jogging back to the starting point in the middle. Attention should be paid to slope training, which is mainly used in the preparation period.
One of the third sprint training
: timing training.
Run at full speed for a fixed period of time.
This kind of training is generally used in the early days of the competition (a few days before the 10 days before the competition).
Second: Sprint running
Sprint at full speed for 5-15 seconds, or run at a higher speed for a longer distance.
This kind of training is mainly to develop greater speed of the athlete, but at the same time does not produce high lactate.
We take the video of Seidel, an American athlete and the third female marathon runner in the Tokyo Olympics, performing a strength training session in Arizona on July 17, 2021, to show you How Top Marathon Runners Do Their Strength Training Sessions. stuffedDel trained at an altitude of 1350 meters and a temperature of 23 degrees.
Seidel’s training records are fully public on the Strava app.
The arrangement for this level is: 6 1-mile runs (1.6 km runs) + 4 400-meter runs. According to the training of the world’s top middle and long-distance runners mentioned above, it belongs to anaerobic threshold interval training plus lactic acid endurance training. Cedell’s six 1.6K runs were as follows:
One mile was 5:17.
The second mile is 5:14
The third mile is 5:11.
The fourth mile is 5:14.
The fifth mile is 5:10.
The sixth mile is 5:01.
The first 400 meters 73.3 seconds
The second 400 meters 73.5 seconds
The third 400 meters 73.2 seconds
The fourth 400 meters 72.1 seconds
Seidel’s training sessions are generally characterized by faster and faster intervals, which is also an important training for top athletes feature. However, some mass runners often run slower and slower intervals, and even fail to complete the training plan due to insufficient ability.
From the video, Cedell successfully completed the training without feeling tired, which is an important characteristic of high-quality training courses.
It is a challenge for the athlete, but the athlete does not have to use 100% of his strength. If they are completely exhausted, there is a possibility of overtraining. Mass runners should also pay attention to reaching 90% of their own strength during normal training.
Introduces the training characteristics of world-class middle and long-distance runners summarized by the latest research. They mainly use 12 training methods in 3 categories, which shows that excellent runners are very refined and diverse in training. Some methods are commonly used by mass runners, and some may be rarely run.
Diversified training can help mass runners improve more effectively. If you are a serious runner, you may wish to learn from the training method.
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