Training methods for 1500m and 3000m professionals only .

The training plan given to me by a friend of the provincial team (basic training period, 5000m training plan):

Monday: 12 km.

Tuesday: 12 km.

Wednesday: 14 km.

Thursday: Jogging.

Friday: 12 km.

Saturday: 14 km.

Sunday: Closed.

The training plan given to me by a friend of the Dalian provincial team (one month before the competition):

Monday: 10 laps of variable speed 2 sets.

Tuesday: km.

Wednesday: Run with all your might.

Thursday: Jogging.

Friday: km.

Saturday: A full run.

My friends from the Henan team didn't give me a specific plan. He told me that two days a week they train for specific endurance, such as running three 1,200m at 85% intensity, with a 4 to 8 minute break in between, and the rest of the day jogging or running long endurance runs.

Based on the advice of two friends, and based on the training theories I found on the Internet, I set a training plan for myself, which I used during the preparation period, for my 1500m and 5000m training.

In addition, this training program is a two-week cycle.

Here's my training plan:

Week 1: Monday: Variable speed run, fast straights and slow corners, fast run at 85% to 90% speed, 8 to 10 laps in sets of two.

Tuesday: 12 km.

Wednesday: 12km trail run.

Thursday: Strength training.

Friday: 1200m run 3 times, 85% intensity, about 5 minutes of rest.

Saturday: 12 km.

Sunday: Closed.

Week 2: Monday: Speed Endurance Training. For example, (200 meters + 300 meters + 400 meters) two groups, 90% intensity.

Tuesday to Sunday is the same as the first week.

The 1500-meter systematic training program is very suitable for junior high school amateur students, and the exercise intensity can be increased over time.

Week 2: After 15 minutes of preparation, start running 600 + 500 + 400 + 300 + 50 as a group, run 2 groups (of which 600, 500, 400, 300 temporarily use %65 intensity, 50 use %90 intensity), and then 10-20 minutes to relax.

Week 4: After 20 minutes of preparation, you run 250 meters 3 sets (%70 intensity), 150 meters 2 sets (%80 intensity), 100 meters 1 set (full speed), 50 meters 1 set (full speed), and relax at the end.

Week 5: 15 minutes after preparing for the event, 1000m 2 (%60), 800m 1 (60), 100m 1 (full speed).

After 15 minutes of activity on Sunday 6 and Sunday, run 4000 meters, ask (%80 intensity), relax at the end of the day, and go home and take a hot shower.

Let's talk about week 3, first do the preparation activity for 15 minutes, 60 meters 3 groups, 30 meters 6 groups, the required intensity % 80, then do 30 meters frog jump 4 groups, and then do push-ups 30 + 25 + 15 + 10 times, relax (20 minutes).

Closed on Mondays! In addition, pay attention to your diet at home, eat better, eat more.

1. Enhance endurance training.

Long-distance running sports training generally pays more attention to endurance training, because the improvement of endurance is helpful for strengthening the respiratory and heart systems, and it is also good for improving the body's negative pressure capacity. In general, the most effective method is to run for a long period of time with low intensity, such as a 1500-meter run, followed by a 2000-meter run, and finally a 2500-meter run. If you are in good physical fitness, you can train for a 5000-meter run.

2. Enhance arm strength training.

Arm strength training is a great benefit for many people, because when fatigued, the swing speed of the arm will be reduced, so the running speed will be slowed down. In normal training, if you pay attention to this aspect of training, you can avoid physical exhaustion and arm weakness in the field. In general, the effective training method is to stand in place, swing your arms regularly, and persist for 1 hour.

3. Enhance foot strength training.

Foot fatigue, will lose the momentum to move forward, and running 1500 meters, when approaching the end, people's feet have been so tired that they can hardly move, so they should do this training during training, such as squat jumping, running stairs and other methods to improve foot strength.

The 3000m training method is as follows:

Long-distance running training, long-distance running is an effective way to improve endurance and endurance. You can choose to train for long-distance running on flat ground, for 30 minutes or more at a time. During the run, you can adjust the speed appropriately, keep your breathing steady, and don't push too hard to avoid premature fatigue.

Data Development:

3000 meters to improve the skills and make a good training plan. According to your age and physical condition, make a training plan that suits your actual situation, and don't rush it. You can first assess your own situation, including strength, endurance, flexibility, whether there are injuries, etc., and figure out the shortcomings that restrict your performance, and then carry out targeted training.

Before each run, set yourself a goal, such as how long you want to finish the run, or how much faster you want to run than you did before. Running with a goal makes it easier to stay the course.

A pair of running shoes that fit you is very necessary. It doesn't have to be expensive, but it must be comfortable. In addition to this, it is also necessary to choose light and flexible clothes, and underwear must be soft so that it is not uncomfortable to rub for a long time.

Before running, you should start your physical activity, you can follow the warm-up exercises of the school physical education class, or you can do stretching and warm-up running, so as to achieve the best state of slight sweating.

Don't be afraid of difficulties, have faith. When you run, you can sing in your heart and think about good memories. It is recommended to run long distances with low intensity and stable running speed, and the speed of running is determined according to the condition of one's own state, and it is best to maintain the level of being able to talk to people easily.

You can run 3 times a week, starting with 3000 meters and extending to 5000 meters or even longer when 3000 meters can be easily completed.

Core strength training more than 2 times a week can be done with push-ups, planks, lunges, knee raises, sit-ups, crunches, bench presses, etc. The endurance of running comes largely from the strength of the legs. Leg strength can be done by squatting against the wall, squats, weighted squats, high leg raises, weighted high leg raises, frog jumps, duck steps, etc.

The 3,000-meter run is mostly a matter of endurance and strength. You have a foundation, and it's relatively easy to recover.

Start with waist and abdominal strength and shoulder endurance recovery.

Specific method: sit-ups 40 in a group of 3 sets and push-ups in a group of 25 in 3 sets.

Hula hoop 5 minutes in a group of 3 sets of static support The action is the same as push-ups, but you don't need to do it, just crawl, the key is that the waist can not be loosened 3 minutes in a group of 2 sets.

In addition, there are other methods: such as supine leg raises, supine leg raises, seated leg curses, and two-end lifts.

Then there is the overall quality of the lower limbs: strength and endurance.

1. Weight-bearing high leg raises and high leg raises. Find a barbell or sandbag to quickly raise your legs and increase your overall thigh ability. As for the high leg raise, it goes without saying.

This is to enhance staying power). 45 seconds in a group of 3 sets (At the end of each group, run 200-400 meters at the fastest speed.) (A very effective method for power and speed).

2. Kick and run. Find a wall or parallel bar, hold it with both hands, and the body is at an angle of 45-60 degrees to the ground, quickly exchange and raise the legs, pay attention to the support legs must be straight, and lift the legs as far as possible.

3. Variable speed running. Full speed on the straights, jogging or walking on the corners. 600-800 meters is a group of three groups.

4. Run with weights. Tie sandbags or wear sandbag vests and jog for 2,000 meters.

5. Stretching of the front, side and back ligaments of the thigh. Not flexible, not either!

6. Mixed practice of fast running and endurance running. Run 800 meters at full speed, jog 3,000 meters after a break of no more than 5 minutes. (The purpose of this is to strengthen endurance and the ability to resist extreme phenomena).

7. Frog jump and duck walk. You should have done this, generally after 15 meters the thigh begins to ache strongly, and the limit phenomenon of middle and long-distance running is the same, so you have to train regularly to quickly enhance your thigh endurance.

8. Lung capacity training, which you can strengthen and recover by holding your breath, swimming, diving, or putting your head in the basin.

9. Jogging or running at a medium speed. This requires patience. Because you are going to run 3000, you must run about 5000 meters in a jog or moderate speed, which can strengthen all aspects of your functions.

Status adjustments:

1. Step by step. Don't overdo it when you start recovering, and it's important to relax after training after warming up.

2. One week before the race, large-scale exercise is not recommended, mainly jogging and flexible stretching.

3. There are about 30 days left before the competition, so that means that your training is divided into four stages: low-intensity, multi-repetition phase 7 days High-intensity, low-rep 8 days High intensity, high reps 7 days Low intensity, high reps 3 days The rest of the time is mainly jogging and flexible stretching, which is also pre-race preparatory training. The amount and number of times should be reduced, so that there is no obvious fatigue after training.

In addition, it is necessary to take a day off after 5-6 days of continuous training, and it is best not to take a bath every day, generally about twice a week. No showers for three days before the game.

Eat more protein and sugar foods in your diet. Eat less greasy things during training.

That's all I can help you.