15:51.09!Henan 19-year-old Liang Tiantian defeated Zhang Deshun, Xu Shuangshuang, Xia Yuyu and many other Chinese national team athletes to win the women's 5000m championship at the 2024 National Track and Field Grand Prix (Zhaoqing Station), and another 19-year-old Shandong player Liu Huiru won the third place with a time of 15:55.40, both of whom created their personal best 5000m records.
The two 19-year-olds showed solid basic skills and excellent lactic acid tolerance in the competition, allowing us to see that there are successors to the Chinese women's middle-distance running. Of course, what is more gratifying than winning the race is the guidance of Liang Tiantian's coach Dong Junfeng, and the coach of Liu Huiru, Jiang Xiaoli (2013 National Games women's 5000m champion), who are not tempted by the current marathon craze, still attach importance to the basic training of young team members, and dare to seek new breakthroughs in the track event.
Therefore, while China's middle-distance running events have successively achieved good results, we still need to pay attention to the training of track events and the training of young athletes. Today, 98 Run invited Mr. Dou Zhaobo, a famous Chinese middle-distance runner, to share with you the key points and difficulties of youth middle-distance running training.
Dou Zhaobo, a famous Chinese middle-distance runner, an international-level athlete, is currently the national record holder of the Chinese men's 1500m (3:36.49), the runner-up of the men's 1500m at the 2002 Busan Asian Games, and the winner of the Chinese men's 1500m "Golden Slam".
Athletic career: Represented China in the 2004 Athens Olympic Games, the 2003 Lausanne World Cross-Country Championships, the 2002 Busan Asian Games and other international competitions, won the men's 800m, 1500m and 5000m national championships more than 20 times, and won the men's 1500m gold medal in the National Track and Field Championships for four consecutive years.
As we all know, the endurance, absolute speed, speed endurance, strength quality and other special qualities emphasized in the middle and long-distance running training, as well as the functions of the heart and lungs and other systems, have the most suitable development sensitive periods at different stages of athletes' growth and development.
For example, practical studies have shown that the period of 9~12 years old is the enlightenment stage of cultivating athletes' sense of speed, the age of 12 is the stage of speed improvement, and the speed improvement period of 13~17 years old is particularly prominent. In terms of endurance, from the age of 10, the endurance quality of athletes begins to improve steadily, and after the age of 13, with the increase of exercise load, there will be a significant improvement.
Therefore, the training content and load arrangement in the youth training stage are very important, if the training method is not scientific and the exercise load is unreasonable, it will not only lead to premature injury of athletes, but also affect the future development of athletes.
Based on my own experience and experience in Zibo Sports School in Shandong Province (during the youth training period), I would like to share with you some training methods for youth middle and long-distance running.
When I first entered Zibo Junior Sports School, Coach Liu did not let me run more, but attached great importance to my strength training. Strength training plays an active role in the training of middle-distance running.
First of all, strength training can promote the internal balance and coordination of cardiopulmonary function and muscle contraction function; secondly, it can also promote the organic combination of speed, endurance, speed endurance and strength; third, the stability and improvement of strength can also promote the development of running technology in the ideal direction; fourth, strength can also improve running efficiency and reduce the risk of injury; fifth, strength is the basic guarantee for improving speed ability.
The strength training content of my time as an athlete is roughly divided into: 1. Lower limb strength: use barbell for half-squat, back pedal running, running uphill, running steps, frog jumping, short rope, etc.; 2. Waist and abdominal muscle strength: sit-ups, stand-ups, abdominal muscle wheels, swallow flying, etc.; 3. Upper limb strength: pull-ups, push-ups, using barbells for fast lifts, snatches, etc.
Strength training frequency: 2 times/week, strength training time: 70 minutes/time.
When I first entered the Zibo Junior Sports School, I belonged to the type of speed that was relatively poor, and even later entered the national team, among the athletes in the main event 1500m, my absolute speed was also relatively poor, which also had to make me work speed and endurance, as much as possible to drag down the opponent in advance of the competition, and not sprint with the opponent.
Of course, if you want to make achievements on a bigger stage, the cultivation of absolute speed is still very crucial. Therefore, in different stages of my training as an athlete, the coach will increase my speed training to minimize the gap with others in the sprint stage as much as possible.
The content of speed training when I was an athlete was roughly divided into three directions:
1. Sense of speed: During the youth training period, after almost every training session, the coach will add some 50-meter and 100-meter ultra-short sprints to continuously cultivate the sense of speed and muscle memory of fast running;
2. Absolute speed: After entering the Shandong team, after completing the interval training with different contents every week, the coach will also add 1~2 groups of 150~300 meters distance all-out sprint training sessions;
3. Speed endurance: Speed endurance is also the ability of middle runners to win the race, especially for athletes who are not superior in absolute speed, they need to work hard in speed endurance. For example, 800 meters x 10 intervals, 30 seconds per interval, is a good training session to improve the speed and endurance of middle runners, and it is also my favorite strength class.
In 1998, when I entered the trial of the Shandong provincial team, the assessment course at the end of the course was: 10,000 meters, as the main event of the middle run, I actually ran 30 minutes and 18 seconds to win the first place, I was also surprised by my endurance talent.
Later, after entering the Shandong team, although the main event is 1500 meters, Mr. Yin also "trained" me according to the way of 5000 meters and 10000 meters athletes, and the coach's idea was also to let me train speed and endurance more thickly to make up for the shortcomings in absolute speed.
The content of endurance training when I was an athlete was roughly divided into two parts:
1. Aerobic endurance: Endurance training is a repetitive cycle of training for professional athletes, and even sometimes very tired, but judging from the results of the competition, aerobic endurance training can not be lost at any time. During my training in the Shandong team and the national team, I trained 13 times a week, and aerobic training accounted for more than 8 times, which shows its importance.
2. Special endurance: mainly refers to the athlete's ability to compete.
The training forms of special endurance are mainly reflected in mixed oxygen endurance and anaerobic endurance. The training methods of anaerobic endurance are divided into: interval training, speed training, special running (test), etc. Therefore, during the training of the Shandong team and the national team, 2~3 intermittent training or special running tests will be arranged every week to ensure that the competitive level and state have been at a high level.
In summary, the difficulty of youth middle-distance running training is not lower than that of adult middle-distance runners, because young athletes are still in the growth and development period, and the formulation of training plans and the reasonable arrangement of exercise load are very tests of the experience and wisdom of coaches.
Therefore, my advice to you is: first, in the early stage of youth training, we should pay attention to the cultivation of athletes' strength training and speed feeling, and do not rush to increase the amount of endurance running and improve their intensity, and lay a good foundation for strength and speed first.
Second, in the process of speed and strength training, targeted training content and means should be arranged in combination with the characteristics of middle-distance running events and athletes' sports types. For example, when carrying out strength training, reducing the means of large-strength and large-load training, and adopting fast-paced, light-load, multi-set strength and endurance training methods are more suitable for the characteristics of middle-distance running events;
Third, when the strength and speed of athletes have a certain foundation, endurance training can be strengthened in an orderly manner, and the exercise load can be gradually increased, and the competition ability of athletes can be comprehensively improved on the basis of attaching importance to athletes' special training and competitions.