"I prefer speed training sessions to the boring and dull nature of long-distance training. Although the buttocks and thighs of each group are very sour at the end, the process of PK with water teammates is very beautiful, exciting, and enjoyable. "The Volkswagen Runner (PB: 243) spoke at the end of the last training session of 2023: 400m x 20 intervals.
It's no secret that middle-distance running, especially the ultra-long-distance marathon, emphasizes the endurance level of the athlete, but the importance of speed training in training cannot be completely ignored in the top showdown.
Speed capability refers to the ability of the human body to move quickly. For middle-distance running, speed ability is mainly reflected in the maximum movement speed, that is, the maximum speed of running, also known as "absolute speed". During this maximum speed of running, anaerobic phosphophotropic metabolism is dominant.
Some people may think that the speed ability of marathon runners is the ability of track races (1500m, 5000m, 10000m), strictly speaking, this is not a pure, real speed ability, but a performance of aerobic and anaerobic comprehensive ability, or it is more reasonable to call it "speed endurance" of marathon.
Speed endurance refers to the body's ability to maintain rapid movement over a longer period of time. Speed endurance training is characterized by "heavy load and intensity", which prevents the athlete's cardiopulmonary function from supplying sufficient oxygen in a short period of time.
Today, I am honored to invite the men's 1500m (3:36.49) national record holder, the winner of the "Golden Slam" of the Chinese men's 1500m domestic competition, Mr. Dou Zhaobo to share with you three sets of "speed" training methods, for your reference and Xi only.
Training process: 40~60 minutes of core training (lumbar abdominal muscles, lower limb strength, upper limb strength), and then short distance speed training. For example: core training: 50 minutes + speed training: 200 meters x 10 times, interval time: 45 seconds / piece.
Training purpose: When the body is stimulated by a large core strength training load, short-distance (short rest time) speed training can strengthen the athlete's acid tolerance and better simulate the physiological response of the athlete in the sprint stage of the competition.
Training process: Aerobic training followed by short-distance speed training. For example: aerobic training: 12 km + speed training: 400 meters x 12 times, interval time: 60 seconds / piece.
Training purpose: Maintain the concept of large-load training emphasized by marathon runners, and carry out multi-set, low-intensity short-distance and medium-distance speed training when the athlete's body has a certain physical exertion, which can strengthen the athlete's speed ability and body tolerance, so as to improve the athlete's ability to maintain a high speed running ability under the condition of higher heart rate.
Training process: Warm up with a full jog, followed by short distance (long interval) speed training. For example: jogging training: 4 km + speed training: 600 m + 300 m + 150 m, interval time: 8 minutes + 5 points / piece.
Training purpose: Under the condition that the athletes are fully warmed up and have good physical reserves, the speed training methods with a small number of groups, short distances and long rest time are adopted to improve the absolute speed ability of the athletes.
In short, if mass runners want to consolidate their comprehensive athletic ability and improve their competition combat effectiveness, they must pay attention to the principle of all-round development in training to maximize their individual sports potential. Therefore, aerobic endurance, speed endurance, interval training, core strength and other training content are indispensable in daily training.
In addition, from the perspective of project characteristics, having a strong speed and endurance level is the basic quality of marathon runners, and it is also the training content that mass runners should pay the most attention to.
Of course, for young, talented, and mass runners who aim to impact the results, on the basis of having endurance, and with strong absolute speed ability, they can dominate the sprint stage of the race.