What kind of training methods do you need to become a qualified 800-meter special student? Thank you!

First of all, we must lay a good foundation. The proportion of aerobic in middle and long distance running is still higher than that of anaerobic, and speed training is used as an auxiliary means. The first thing to do is to find the rhythm. According to the requirements of the textbook, it means starting from 60% intensity, increasing the running amount to 70% on the way, then gradually raising it to 80%, and finally rushing at the fastest speed. First try to start at a speed of 4: 20 per kilometer, which is a track and field lap 1: 44 seconds. Personally, I think it is ineffective to train below this speed as an athlete, then accelerate up bit by bit and finally rush up. One thing to remember is that long-distance running must maintain a certain intensity to be effective, otherwise it is useless for you to run more. You can try to run 2 kilometers or 4 kilometers first, and gradually increase the number of kilometers, step by step. Men's second-level athletes usually run 12km from 4 minutes (1 36 seconds per lap) and finally increase to 3 minutes and 30 seconds (1 24 seconds per lap). Women's first-class athletes can run18km at a speed of 3:40-3:50. Use aerobic classes to lay the foundation in winter. Generally, athletes begin winter training in early June. 165438+. With the deepening of winter training, the number of kilometers will increase bit by bit, and it can be increased to over 20 kilometers in January. Practice four key classes a week, and each place has different training arrangements. You can choose to practice on 1356,1246,246. Next, I'll introduce you to 246.

Monday: Relax running 1 hour and do some exercises such as waist and abdominal muscles.

Tuesday: 12km, 100 fast 100 slow 10.

Wednesday: Relax and run for 50 minutes for physical training.

Thursday: 14 km, 100 fast 100 slow 10.

Friday: Relax and run for 40 minutes for physical training.

Saturday: 6 km warm-up activities, do some running exercises (small step running, leg lifting, back pedal running, etc. ),

Option 1: Run 2000 meters with all your strength, and then run 300 meters after a rest 10 minutes;

Option 2: 200 Fast 100 Slow 8. Jog to the starting point of 200 meters without stopping, and then run four 200 Fast and 200 Slow, only requiring the first eight to run down and the last four to run on time.

Sunday: 16 km, 100 fast 100 slow 10.

Note: The amount of exercise increased by 2 kilometers on Tuesday, Thursday and Sunday. Run slowly in front, and you must rush behind, because the last few kilometers are the most important, so run as fast as you can. Many athletes can rush to the interval of 1 000 meters (within 2 minutes and 40 minutes) at the last 1 km, because your aerobic training is ahead. If you don't rush, you can run four or five 400 meters, or two or three 1000 meters, or one or two 2000 meters, and then 100 is faster, and 100 is slower by five. You must do some speed training after the long-distance running ability class. You can do as I wrote 100. Saturday is a speed training class, and the second day of the speed training class will be followed by a long-distance ability class.

You have to do physical training together, continuously and without interval, just like running 10 thousand meters, with at least 3 groups and at most 6 groups.

The first set: 80 lunges, 20 sit-ups, 20 sit-ups, 20 legs, 40 at both ends, 80 back muscles, 20 push-ups, 30 push-ups, swing your arms quickly for 30 seconds, and accelerate your running.

The second set: lunge 100 m, jog 100 m, leg lift 100 m, jog 1 00 m, push back 100 m, jog/kloc.

The third set: 65,438+000 squats, 65,438+000 lunges, 40 sit-ups, 200-meter stride jumps, 30 push-ups, 65,438+00 seconds of quick swing arms, and 30 seconds of leg lifts.

The fourth set is barbell: 100 ankle jump, 20 ~ 30 squats, 40 ~ 60 lunges, 20 ~ 30 buttresses on both sides of the railing with one leg, 30 ~ 40 fast, and leg lifting for 30 seconds. This set of physical training requires changing spikes and doing more short-distance accelerated running to activate this dead muscle. If you want to do this physical training, don't put it at the beginning of each week, but at the last few days of each week.

The core of physical training is leg strength, supplemented by trunk and arm strength, and finally ends with accelerated running or leg lift running. You can make your own means and change freely.

Generally, this kind of training needs to be adjusted for half a week or two to three weeks a week, and then it becomes relaxation running and acceleration running, doing some waist and abdominal muscles, or playing football. In short, simple rest is not enough. Step by step, according to your own ability. You can't practice as I say. If you can't practice, it is ineffective training. You must use your head, especially the rhythm, to count how long you have been running. You must run at the speed you plan to run without looking at the stopwatch.

It will snow in winter training. First of all, the intensity of winter training is relatively low. If the snow is not very heavy, you can train as usual and there will be no slippage. If heavy snow seriously affects training, other measures can be taken, such as going indoors. Although some places have better conditions and indoor 200-meter track and field, I still don't recommend practicing long-distance running ability classes here, because frequent turns are more likely to cause fatigue. If there is an indoor running corridor of 100 meters, this long-distance running ability class can be changed to 100 fast and 100 slow by 30, especially when jogging. It is equivalent to running a long-distance running class. As for the speed level, it can be changed to 30m run 8, 60m run 6, 80m run 4, 100m run 2. Physical training can be carried out as usual in snowy days, but not for two or three consecutive days. If there is no good indoor conditions, my suggestion is to jog more and do some waist and abdominal muscles, or you can clean up a 100m straight for training first. Some stadiums have a dark side and a sunny side. Generally, the sunny side will be restored to use first. You can try to run 200 fast, 200 slow, 25 slow, or 300 meters. In short, for the sake of safety, I don't recommend running fast in this extreme weather, and it's not good to change nail shoes, because it's cold in winter and changing nail shoes increases the risk of injury.

Let's talk about morning exercises. The training content of morning exercises varies from place to place. For example, the morning exercise of Bayi team in winter training is 14 to 16 km, and the morning exercise in spring, summer and autumn is 12 km. For example, the morning exercise of Shandong team is 16 km to 20 km, and the national team is even more ruthless, and the morning exercise can reach 22 km. It should be decided according to your own ability, training atmosphere and environment. The textbook says that morning exercises should be arranged at 6 to 15 kilometers, which is obviously unrealistic. So I suggest running 8 kilometers in the morning exercise, because our training is intensive. Our coaches of the older generation are good at "eating", but many of these older generations are unwilling to innovate, and many young people now are unwilling to come to the coaching position.

Generally, this basic training begins at 1 1 and ends at 1 or early February. After the spring, it is enough for the ability class to run 8 to 12 kilometers, and it is enough to do three or four groups of physical training, and the training parameters (barbell weight and movement times) should be reduced accordingly.

Monday: speed class. 4 km warm-up activities, do some running exercises,

Scheme 1: 200 fast 100 slow 15 to 20;

Option 2: Change the spiked shoes to run intermittently 100 meters, and after running one, ask to walk back and start the second one;

Option 3: 200 is fast and 200 is slow, from 10 to15;

Scheme 4: Change the spiked shoes and run four groups of exercises, with eight in the first group 30m, six in the second group 60m, four in the third group 80m and two in the fourth group 100m. Ask to go back and start the second one after running, with an interval of 8 minutes in each group.

Option 5: 200 Fast 100 Slow 8. Jog to the starting point of 200 meters without stopping, and then run four 200 Fast and 200 Slow, only requiring the first eight to run down and the last four to run on time.

Tuesday: long-distance aerobic class is 8 to 12km, fast 100km, slow 100km.

Wednesday: Relax running and physical training.

Thursday: paragraph stimulation class. 4 kilometers to prepare for activities and do some running exercises.

Option 1: run two 600 meters and three 300 meters; It is required to have a rest after running 600 meters 10 minute and a rest after running 300 meters for 3 minutes.

Option 2: Run 2 1000m and 4 200m, rest after 1000 m, and start the second one after running 200m.

Option 3:1200,600,400,200; It is required to rest for 3 minutes between 400 meters and 200 meters, and rest for the other two places 10 minute.

Scheme 4: 800,400, two 200ms are required to rest 10 to 15 minutes after running 800m (the specific time depends on the running intensity), and the other two places are required to start running after running 200m.

Option 5: 6 to 81000 m;

Option 6: 4 to 5 1600 meters;

Scheme 7: 5000 meters, rest for 10 to 15 minutes, then change shoes and run for 300,200,100; Require an interval of 3 minutes.

Friday: Relax running, physical training.

Saturday: Special courses. 6 km warm-up activities, do some running exercises, and change spikes.

Option 1: Run 800 meters with all your strength. If the running effect is good, running 100 is fast and running 100 is slow by 5; If the running effect is not good, run four 200 meters. If the running effect is particularly bad, run 200 meters faster and 200 meters slower.

Option 2: Run at full speed1000 m. If the running effect is good, run three 200 meters. If the running effect is not good, run 200 fast and 200 slow 8. If the running effect is particularly poor, run five 400m m.

Option 3: Run 600 meters with all your strength. If the running effect is good, running 100 is five times faster and running 100 is five times slower. If the running effect is not good, run another 300 meters. If the running effect is particularly poor, run 200 meters five times.

Option 4: Run 600+200 and run 600 meters with all your strength. Don't stop after running, jog for 200 meters, and then rush for 200 meters after jogging;

Sunday: Relax, run or play football.

The above training is basically walking intensity, so fatigue accumulation is relatively small. Practice for three or even four weeks and then adjust for one week. If the interval between short segments such as 400 meters is 3 minutes, and the interval between long segments such as running 600, 1000 is 10 minutes, then the amount of exercise should be emphasized in early spring, and gradually reduced from 12 kilometers to 8 kilometers on Tuesday. After it is reduced to 8 kilometers, the preparatory activities for other days will be increased to 6 kilometers. If you feel that you have gained a little weight recently, you can run more in the warm-up activities, and the intensity behind is not necessarily related. If you relax, you can also run faster. In early spring, plan 1, plan 3 and plan 5 are used on Monday, plan 5 and plan 6 on Thursday, plan 5 on Saturday, and then other plans are used when it is warm. The training plan can be changed flexibly according to your own time, but one thing is that the speed class should be placed at the beginning of each week, and the ability class of 12km should be placed after the speed class or special class. More than a month before the competition, the paragraph class on Thursday was changed into a special class. One thing you should remember is that Thursday's paragraph class is to prepare for Saturday's special class. If plan 1 is selected on Thursday, plan 3 and plan 4 should be avoided on Saturday, because the 600-meter section has been stimulated on Thursday, so it is unnecessary to stimulate the section close to 600 meters (800 meters) on Saturday. Even if it is changed to a special class, it is for the latter one. In half a month, the speed class will be changed into a characteristic class. At this time, if you try to highlight the special ability and tell you the training skills when Dibaba broke the world record, she will slightly reduce the intensity of the two key classes a week ago and increase the intensity of the last key class a week to the maximum, just to simulate the state of the competition. This method may not be suitable for you, you can learn from it. Make a big adjustment about a week before the game. Instead of physical training, do some waist and abdominal muscles, and it takes two or three classes to stimulate them. No matter which group of content you practice, you should relax running and pull the ligament after training every day. For example, those world champions should relax and run about 2 kilometers every day after training, and stretch ligaments 1.5 to 2 hours every day.

Finally, talk about physical training. As I said before, spring, summer and autumn should focus on the development of special abilities, and the parameters of long-distance running ability classes and physical training should be reduced, so it is enough to do three or four groups of training each time. Let me introduce it in detail (for reference only):

The first set: 50 lunges, 65,438+05 handstands, 30 at each end, 20 kicks and high-fives, 65,438+000 m stride jumps, 20 push-ups, 65,438+00 s quick swing arms and 30s in-situ leg lifts.

The second set: lunge 50 meters, jog 50 meters, run 50 meters with high legs (completed in 30 seconds), jog 50 meters, run 50 meters with back pedal, jog 50 meters, jump 15 to accelerate.

The third set: light barbell: ankle jump 50 times, squat 20 times, lunge 40 times; Do 30 lunges with a barbell, 20 times around the railing, 20 times to stand up, and run with high legs 1 min. This set of physical training is required to be put in the last few days of each week, and after each training, you should wear spikes and do 50-60 meters of accelerated running several times.