How to train for middle and long distance running?

As we all know, middle and long-distance running is very important to us. As the pace of life continues to accelerate, many people do not pay much attention to their physical health, and as a result, various diseases invade our bodies. Therefore, training in middle and long-distance running can not only make our bodies healthier, but also promote our all-round development. Next, let us learn about what issues should be paid attention to in training in middle and long-distance running?

Middle and long distance running training plan

One of the important components of primary school students' middle- and long-distance running training is comprehensive physical fitness training. Its main task is to improve the functions of athletes' various organs and systems, comprehensively develop athletic qualities, and cultivate athletes' basic ability to master sports techniques. Comprehensive quality training based on the physiological characteristics of children and adolescents requires correctness rather than quantity.

General endurance training

Endurance training for middle and long distance running is generally a running exercise that focuses on aerobic endurance, which improves the function of the oxygen delivery system and muscle metabolism. General endurance exercises: usually distances of 3000 meters, 4000 meters, 5000 meters, etc., or a long-distance exercise can be completed in 30 minutes, so that the athlete's pulse rate is between 150 and 160 beats per minute. At the same time, pay attention to rhythmic breathing (exhale with one and a half steps, inhale with one and a half steps, or exhale with two steps, inhale with two steps).

Two-special endurance training

Special endurance training is a kind of training for athletes under hypoxic conditions, and it is also a means to improve special performance. Usually, running exercises with distances of 300 meters, 600 meters, and 1200 meters are used. The above three distances can be used to check the special performance of athletes in the 400-meter, 800-meter, and 1500-meter races, and the pulse rate is required to reach about 180 beats per minute. The weekly training plan is flexibly arranged according to the competition date and the physical condition of the athletes. It usually cycles every four weeks, with a rhythm of one small, one medium, one large, and one medium. Arrange one or two intensity training sessions during the training cycle, mainly 200-meter interval running. After running fast, measure the pulse rate when it reaches more than 180 beats per minute. Wait until the pulse of the team members drops to 110-120 beats per minute, and then run 200 meters for 4-5 times. There is also 4-3-2-1 variable speed running, that is, 4 is 400 meters, 3 is 300 meters, 2 is 200 meters, and 1 is 100 meters. There is 100 meters of jogging between each of the above distances, and the requirement is to complete 100 meters of jogging within 40 seconds (intermittent jogging). In the training before the competition, intensity training is extremely important. Generally, it is based on the goal and requires reaching the segmented speed of each section.

Three speed training

Speed ​​training is essential for middle and long-distance running. Frequency, coordination and flexibility can be improved through regular and rigorous speed training. Commonly used exercises include short-distance speed-changing running, rapid high-leg raising in place, 80-meter acceleration running, 150-meter repeated running, 4×50-meter relay running, and changing from fast-frequency small-step running to fast and relaxed running while moving. The above exercises should be in various forms. Each exercise should not be too long and should be conducted in the form of competition to make athletes interested and not feel bored. Speed ​​training three times a week, total distance 0.5~0.8 kilometers.

Four strength training

The strength of middle- and long-distance runners is manifested as strength endurance. Strength endurance can be acquired through a lot of running exercises, and small strength exercises can be adopted according to the physiological development characteristics of children and adolescents. Because children are in the growth and development period, if they use barbells for weight training too much too early (barbells are not excluded), they are often eliminated prematurely. The training methods I generally use are various jumping exercises, push-ups, and swinging exercises to overcome my own body weight. To develop the strength quality of athletes, we do not seek quantity, but rather quality and strictness.

Long-distance running during training consumes a lot of physical energy, so before training, all problems must be solved. Of course, after long-distance running during training, everyone will be very tired, but at this time you must not sit down and rest immediately. You must walk for a while, buffer, and then slowly sit down and rest. This is more beneficial to our health.