During the epidemic, the most depressing thing for many runners is that they cannot train freely as freely as before!
Especially runners who usually go back to the surrounding university track and field track and field training for pace training, probably have to say goodbye to the track and field track and field for a long time. But what if you still want to continue pace training? Hulu Dad introduced four speed training exercises recommended by professional coaches. The biggest advantage is that they do not have too many restrictions on the field and do not necessarily need to be in the track and field field to train.
These pace-oriented exercises not only allow for relatively free choice of routes, but also because there is no lap pressure used to on track and field, it will help runners get some extra benefits. Some runners think:
When I do pace training on ordinary roads, it is more like the conditions and environment during simulation competitions, especially because there are slopes and turns, so the training effect is very obvious.
In addition, compared with running on track and field, I feel that road running training is less likely to be injured.
Indeed, without restricting lapping on track and field, there will be no constant pressure to deliberately control pace. On the contrary, when running on the road, runners will focus more on their physical feelings and experience their own efforts and consumption. These are the key points that runners need to experience on race day.
Speed exercise one: Ladder running method for maximum oxygen intake
Before becoming a running coach, Joanna was a former Olympic Iron Triple Elementary School in the United States, with a personal marathon score of 2 hours and 43 minutes. She believes that the maximum oxygen intake step-by-step running method is suitable for training at any distance, which can improve physical fitness and increase the secretion of endorphins in the body.
Training methods and key points:
Speed key points: Use the individual five-kilometer race pace as the lower limit, which is about 10 seconds faster than the five-kilometer race pace as the upper limit to control the training speed.
jogging for 10 to 20 minutes, use 4 times to 20 seconds to relax the muscles, and then repeat the following running exercises 2 to 4 times according to personal situation and terrain conditions.
- 3 Group 30 seconds quick run, follow 30 seconds Easy to resume running
- 2 Group 45 seconds quick run, follow 45 seconds Easy to resume running
- 1 Group 60 seconds quick run, follow 2 minutes Easy to resume running
Last jog for 10 to 20 minutes Relax.
Speed Exercise 2: 10 kilometers and half-marathon pace training
Recommended coaches of this exercise believe that try this training at least once every two weeks before the competition, and use their own target pace to complete the interval running training, rather than just running short intervals with a very fast pace, or running longer intervals with a slower speed.
Training methods and key points:
Speed key points: Control fast interval training with the expected pace of your own competition.
jogging for 10 to 20 minutes, use 4 times to 20 seconds to relax your muscles, and then repeat the following running exercises 2 times according to your personal situation and terrain conditions. How to do
: 10 ~ 20 minutes of warm-up, 4 sets of 20 seconds of large-scale strides, run twice according to the following exercises:
- 2 minutes of quick interval running, 1 minute of easy run
- 4 minutes of quick interval running, 2 minute of easy run
- 6 minutes of quick interval running, 3 minutes of easy run
Half marathon runner: After completing two times, add another 6 minutes of quick interval running.
Last jog for 10 to 20 minutes to relax.
Speed exercise 3: Repeat the cycle
This exercise is designed by professional running coaches to cultivate the physical strength of runners in the early stages of training. Its purpose is to decompose lactic acid training or long-distance training with longer distances, and convert aerobic training into anaerobic running speed training with greater intensity.
Training methods and key points:
10 ~ 20 minutes after warming up, do 4 20 seconds of strides.
Find a two- or three-kilometer cycle path, such as a trail in the park, and run two to four cycles. Each cycle gradually accelerates and accumulates 5 to 10 kilometers.
Maintain medium speed during the first cycle: such as personal half marathon pace or full horse pace.
If you don’t have any difficulty after the first cycle, speed up the next cycle to increase the completion time of each cycle as the goal.
between each loop, jog or brisk walk for one and a half minutes to two and a half minutes to recover.
The last 10 to 20 minutes of jogging relax.
Speed exercise 4: Speed ladder running method
This exercise is also very popular among runners and coaches. It focuses on strength while also cultivating speed. It is suitable for runners who stop running and rest for a period of time. Use this exercise as a starting training for body speed.
Training methods and key points:
10 ~ 20 minutes after warming up, do 4 20 seconds of strides.
Find a route with a certain slope change and a large turning angle to start training. Instead of deliberately maintaining pace, focus on muscle force, energy consumption and physical feelings.
If you run uphill, only use 40% to 50% of your full strength; while if you go downhill, the opposite is true, exert force to 70% to 80%.
- quickly run 30 seconds, then jog easily for 60 seconds
- quickly run 60 seconds, then jog easily for 90 seconds
- quickly run 2 minutes, then jog 2 and a half minutes
- quickly run 3 minutes, then jog 3 minutes
- quickly run 2 minutes jog 2 and a half minutes
- quickly run 60 seconds, then jog 90 seconds
- quickly run 30 seconds, then jog 60 seconds
Finally jog 10 to 20 minutes to relax.
Choose the method that suits you, find the right route, and you can continue to create possibilities under impossible conditions.
Enjoy the fun of running speed!
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Author ｜ Hulu Dad
Edit ｜ Yiqianliu
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