Author｜ Hulu Dad
Edit｜ One thousand stream
0 running Runners who have already had a lot of experience in training are familiar with the training methods of interval running training and lactate threshold running to improve pace. However, when adjusting training plans and analyzing training effects, many people often only pay attention to data such as the distance and speed of the repeated fast phase. The recovery phase between each repetition is easily overlooked, at least not treated as the focus of training.
Think carefully about the training records shared with the runners last time. Is the focus on how many intervals, how far, and how fast paces? Who will share the recovery phase between these intensity training sessions?
In fact, although the recovery phase of training is not as exciting and fulfilling as fast training, this part is also a key factor to maximize the training effect. Not only is it necessary, but different recovery methods result in different training goals. The same interval running uses different recovery methods, the focus of this training will change, affecting different and specific energy supply systems, and also controlling energy consumption during running.
The recovery phase of intermittent running may not always stop for 3 to 4 minutes. A longer recovery time can increase the speed of the legs to a greater extent; a shorter recovery time can better cultivate muscle endurance and exercise endurance, and is closer to the real game situation. Different time lengths and speeds of the recovery phase can create a training process for specific competitions and improve the runner's training plan to a higher level.
Below, Dad Hulu will introduce several common recovery methods to everyone, and see how these recovery methods are targeted at specific competitions and help runners improve training effects.
Smooth interval running
Usually lactic acid threshold runs will use a pace close to a half-marathon race to complete the training of 5 kilometers to 10 kilometers. Maintaining a pace at such a distance will make it easier to bring the body to the lactic acid threshold boundary, thus running faster while ensuring endurance, but at the same time, the body is already working in the anaerobic exercise phase.
But what if you want to not only run faster, but also not sacrifice the long-term goal of running exercise-enhancing the development of the aerobic system? The answer is simple: split the lactic acid threshold run, with a short recovery phase in between, so that you can run faster and farther.
inserting a short recovery phase in the lactate threshold run will allow the runners to use a faster pace than the lactate threshold pace during the fast phase, which is about 10 kilometers. The race pace is 6% to 7% higher than the usual lactic acid running pace. Because of the short rest process, runners can still maintain the lactate threshold effect during the fast phase of the training process.
It is generally recommended to split a longer lactic acid run into 1 km to 1.5 km repetitions, and add 30 to 60 seconds of recovery between each repetition. Of course, this depends on the individual's physical fitness and exercise level.
The famous American long-distance running coach Jack Daniels called this type of training activity "smooth interval running". The best part of this type of training is the seamless introduction of speed training into the marathon training plan. By adding short-term recovery and improving the practice pace, runners can rest their legs in a boring continuous pace run while maintaining the training effect of the lactate threshold.
Another method is to split the entire lactate threshold training into 3 to 5 kilometers repetitions, and then add 2 to 3 minutes of recovery time between each repetition. Such training allows the runner's body to stay below the lactate threshold a little longer, thereby extending the lactate threshold training a little more distance.
Recommended training:
- Two sections5 km lactate threshold run, or three 3 km lactate threshold runs
- rest 3 minutes between
jogging recovery intermittent running
one of the most frequently asked questions by new runners is About the recovery phase in the middle of intermittent running. Should the recovery phase stop, walk, jog, or simply sit down? The answer to this question often varies from person to person and from training to training. It also shows that different ways of recovery will actually affect training for longevity. Changing the rest mode also changes the difficulty and purpose of training.
For participating in the 5km and 10km short-distance race training, a better way to recover is to use the race pace to complete the fast phase of the interval running, and then resume with short intervals of jogging. This type of training is quite pertinent to the competition. It not only allows the body to be familiar with the feeling at high pace, but also by maintaining the movement of the recovery phase, the runner can improve the ability to recover muscle strength during the movement.
Recommended training: (5km race)
- Use 5km race pace to complete 8 600m
- recovery phase jogging 200m
Marathon pace recovery
For marathon runners, use the marathon pace or a slower pace during the recovery phase to keep the body at this speed More familiar with fat burning patterns and the ability to quickly clear lactic acid. We all know that a very important factor for the successful completion of the marathon is the supply of energy. If the body can burn fat more effectively as an energy supply, it will be less likely to run away during the race.
Snoring dad introduced Squier to everyone before. In fact, it requires the use of marathon pace during training to make the body more adaptable. We can make some adjustments in this training and add the recovery phase.
For example, according to the usual long distance training 60% to 70%, design a medium intensity long distance. The distance for most runners is around 22 kilometers. Then insert some fast runs of 90 seconds to 2 minutes (such as a 10 km pace) in the training, and then use a marathon pace or a slightly slower pace to recover between these fast runs.
Recommended training:
22-kilometer long-distance jogging
- After warming up, 5 kilometers easy pace
- At this stage from 6 kilometers to 19 kilometers, run at a speed of 10 kilometers in 90 seconds, and run at a marathon pace for 6 minutes.
- The last 20 to 22 kilometers easy pace
Change the interval The recovery time and pace of running can be designed with unlimited possible training combinations. In view of different training needs and goals, these combinations can improve the training level of runners and make them more comprehensive runners.
