Training plan for 1500m Level 2 20

Everyone has a different strategy and approach, it depends on your physical condition. Nor is your age known.

If it's very small, the 1500m is considered a middle-distance run, and if it is above high school, it is considered a middle-distance run.

I don't know how your running technique is, so I'll introduce you to a running technique. (If you are a master, you will see a smile) 1Try to land on the ball of your forefoot when running.

2.Keep the frequency high, (if you can keep it all the time, run it at a high frequency, don't worry about other people).

If it doesn't work, you have to allocate your energy, rush faster at the start, hold in the middle, and sprint for the last 200 meters.

3.When running, take the waist and broad strands as the center, and keep the body stable when running, not up and down, then you will definitely not be able to run fast.

4.When running, tighten the calves of the front leg as much as possible and kick out, paying attention to the kick. The back leg should be kicked out. This will be a bigger step.

5.The arms should swing in a coordinated manner.

It's good for beginners to practice these well. Good luck!

400-meter interval run is not completely recovered to run next 2 minutes one, slow does not matter must top (zhe is the speed under the fatigue) 8---10 on the line, 600 meters 1200 meters repeat 8 minutes one, full rest, run with all your strength, and finally must rush up, training tired is not that tired for the game, you practice the quality of the competition will be fully reflected. Sudu strength is very critical, running is coordination and relaxation, but also pay attention, 200 fans 300 full strength to run regularly to stabilize, and finally is the aerobic running 1500 meters three times a week 10 kilometers, I am practicing marathon (km) My 1500 meters is, I can't go up because the special is different, you have no problem refueling.

The 1500m training methods include: endurance enhancement training, arm strength enhancement training, and foot strength enhancement training.

1. Enhance endurance training

Long-distance running sports training generally pays more attention to endurance training, because the improvement of endurance is helpful to enhance the respiratory and heart system, and it is also good for improving the body's negative pressure capacity. In general, the most effective method is to run continuously 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 or 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 of the blind, people's feet have been tired to almost immobile, so usually do this training in this regard, such as through squat jumps, running stairs and other methods to improve foot strength.

The 200-meter sprint is a sprint, and if you want to achieve good results, you need to bear several times more hardship. Yu is not ugly, and I will put forward my humble opinion for the time being.

1. Sprinting focuses on explosiveness and endurance, and appropriately adds 1000-2000m long-distance running to the training schedule several times to improve lung capacity.

2. Sprint 200 meters first independent no-load training, if you feel that it is difficult to improve, add sandbags, and adjust your physical state at all times.

3. Practice switchback running to promote the effective improvement of explosiveness.

Of course, if you have leisure time, you need to massage your leg muscles, the so-called standing still for too long is easy to get sick, and exercising for too long is easy to get sick. In medical terms, these are called varicose veins and varicose arteries. Soak your feet in hot water at night, buy mugwort leaves, parsnip, and bone-penetrating grass and boil them at a temperature of about 40 degrees, preferably for 15-20 minutes, you can renew the hot water and increase the time.

Sit on the steps, bring your feet together, raise one foot and relax the other naturally, then cycle to change. When doing movements, the speed should be relaxed and the speed of stepping on the ground should be fast.

Find a ramp, rush from the lowest to the highest, and repeat the jog several times to build leg strength, but be careful not to over-strain and run in a relaxed state.

When running, run 20 meters first, then 30 meters, and then run in a loop like this, about 10 times, you can exercise your explosive power.

Find a comfortable place to keep swinging your arms, and increase the frequency of your swings to exercise your arm strength, which will help you swing your arms faster and increase your running speed.

Do the bench press to increase strength first. 、、、 with protein powder, you have to pull your legs every day、、、 it's best to find someone who is similar to your own running 、、、

The 200m is largely determined by your technique, speed and endurance level, and your body's explosiveness. Therefore, the training should also be carried out from these aspects. To run the 200 meters well, you need to do the following:

1. When starting, you should face the tangent point of the left runway, that is, you must run a straight line for a certain distance first. 2.You can't use all your strength in the first 100 meters, you can only use about 90% of your physical strength.

3.When entering a corner on a straight, use inertia and not exert too much force. 4.

Pay attention to the key points of running in corners, such as leaning inward, swinging arms on the outside larger than on the inside, and turning the forefeet slightly inward. The purpose is to overcome centrifugal force. At the same time, the stride length is slightly larger and the frequency is slightly slower in the corner.

5. After entering the straight, keep leaning forward and sprint with all your might. 6. When running in a corner, you should stick to the left runway, which can be reduced by two or three meters, and the running width of the curve is slightly larger and the frequency is slightly lower, which can save physical strength. 7.

Relax your body for the whole run, and land on the forefeet of your feet. Usually you need to strengthen the special exercises of running, such as small stride, high leg run, back kick run, back kick run, wheel run, etc. Practice every day with the aim of improving your running technique.

Also strengthen speed, endurance exercises, and strength exercises. For example, running 250 meters, 300 meters, etc., is similar to 200 meters, and the purpose is to improve the level of speed endurance. At the same time, it is also necessary to practice more exercises such as straddle jump, frog jump, one-foot jump, weight-bearing half-squat, weight-bearing squat, and negative restart kicks, with the aim of improving speed and explosiveness.

The strength of the legs, lower back, abdomen, ankle joints and other parts should be exercised. I believe that after some time of training, grasp the technical points, and on the basis of improving speed, endurance and explosiveness, my performance will improve a lot.

There are many skills in sprinting, first of all, the starting posture should be correct, you should increase your speed in the shortest time, followed by acceleration, which requires the usual training to be in place, leg swing is key, and finally sprint, which requires your upper body to be as far forward as possible.

The 200-meter dash should strengthen the training in the following aspects:

The high-speed large-scale swing leg swing back and forth swing connection requires a reasonable folding technique to be completed in the fast swing, the tighter the swing leg and the smaller the radius, the faster the swing speed.

Exercise to speed up the ball of your foot on the ground and try to keep the time in the air as short as possible.

Rapid arm swing and leg swing exercises require leg and arm movements to be carried out in coordination.

Running exercises can increase the frequency quickly and effectively.

Development of stride length: The size of the stride length ability is mainly determined by the back pedal force, back kick angle, swing force, swing speed, and hip flexibility when running. Focuses on developing the strength of the extensor muscles and flexors of the thighs and the flexibility of the hip joint.

Methods: Weight-bearing leg jumping, weight-bearing stride, weight-bearing running, weight-bearing jumping steps, running steps, large stride jumps (requiring active downward pressure of swinging legs and positive landing of lower legs from front to back), frog jumping, one-legged jumping and other exercises to improve the ability to push back when running. At the same time, take high leg run, pull rubber strip high leg "wheel run", abdominal jump and other training methods to improve the swing speed, and take some other training methods and training methods to strengthen the flexibility of the hip joint and muscle stretching training.

Develop absolute speed: It is necessary to pay attention to the optimal combination of stride length and cadence, as well as the rhythm of time and space in all aspects of the technical movement of running.

Coordination training: Don't call your muscles antagonistic muscles. Now you can pick up some sandbags and tie them to your body and calves, and wait a month or half a month, and then I can run better for two days, and in the corners, the body is like an inward lean, and the inside and bottom are big swings, and the movement is the same.

Again, that's the same sentence.

Do what the coach tells you to do.

Don't be lazy. You're sure to do well.

Hello, long-distance running sports training generally pays more attention to endurance training, because the improvement of endurance is helpful to enhance the respiratory and heart system, in addition, 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 condition, you can run 5000 meters, and arm strength training is very beneficial for many people, because when you are tired, the swing speed will be weakened, so the running speed will slow down.

In normal training, if you pay attention to this aspect of training, you can avoid physical exhaustion and arm weakness in the field. Generally, the effective training method is to stand in place, swing the arms regularly, insist on 1 hour, the feet are tired, and the momentum will be lost, and running 1500 meters, when the end is approaching, the feet of the person have been tired to almost immobility, so it is necessary to do this training during training, such as squat jumping, running stairs and other methods to improve foot strength.