Introduction:
Nowadays, we have entered the cold winter, which is undoubtedly a challenge for our runners who want to improve their 5000/10000 meter performance during winter training.
In order for runners to effectively improve their 5000/10000 meter performance during winter training, today, I will provide you with relevant training plans.
We know that the length of winter training is generally 2-3 months. We can call it the winter training cycle. Suppose we want to effectively improve the 5000/10000 meter performance during this cycle, then we must first set corresponding training goals. For example: we want to improve the 5000 meter performance from 20 minutes to 17 minutes during winter training. This is what we call training goals.
After we clarified the training goal of winter training, we began to carry out corresponding 5000/10000-meter winter training around this training goal. During winter training, we cannot blindly emphasize running volume and ignore running quality. To put it more bluntly, you have to increase intensity from time to time during winter training.
For example: If we want to improve our 10,000-meter performance, we can control each running volume between 10,000-12,000 meters, and run 3-4 times a week. During this period, we need 1-2 higher-intensity middle- and long-distance running training. On this higher-intensity training day, be sure to bring a timer so you can easily calculate whether you have achieved a breakthrough in your running performance. If your previous best score for running 10,000 meters was 50 points, then you must try to break through or get close to 50 points on higher-intensity training days during winter training.
After adhering to this training plan for 1-1.5 months, we rest for 2-3 days and conduct a 5000/10000 meter physical test. On the physical test day, we need to run as hard as we can to test our best results.
Here, I hope everyone will pay attention to the fact that during the physical test day, you are not asked to run with all your strength, but to run strategically. For example: we run 5000 meters. In the first 1.5-2.5 kilometers, we run at a moderate speed (feeling slightly breathless).
After that, we gradually increase the speed. In the final 800-meter sprint, we tried our best to increase our running speed to the fastest possible speed.
Summary:
This article provides runners with a running plan to improve 5000/10000 meter performance during winter training. During this cycle, we should first set training goals, then conduct corresponding running training, and run strategically during the physical test day, so as to effectively improve the 5000/10000 meter performance during winter training.
The above is the content of this article, for reference only (pictures are from the Internet), thank you for your attention!
