There is also a year to run 1500 meters, and I want to ask for a detailed plan and race skills

Ah,!!hAmbitious, I appreciate you! A good year, you can train a lot of things and content, the first thing to do is to lose three to five kilograms of weight, how fat are you now, the training content is very detailed, probably tell you three stages, as an amateur, training can not be the same as professional players, but you can learn from personal circumstances, the first is the endurance preparation period, especially from this winter, you must insist on training every day to reach 1,500 meters - about 3,000 meters, menstrual period must rest, first jogging, Improve cardiovascular ability, and then one of them to strength and ligament training, the content will tell you in detail, with endurance, insist on completing I believe that your weight has also lost more than three kilograms, the second stage is March next year, the speed endurance period, is to cultivate the ability to improve speed, you must improve your 100-meter performance to 15 seconds, amateurs do no problem according to me, 400 meters to 1 minute and 8 seconds, 3 to July, July and August 10 speed and then increase, 100 meters to 14 seconds 5, 400 meters 1 minute and 5 seconds, From September to October, the special preparation period --- the goal, 1,500 meters into 5 minutes and 50 minutes, the woman is very good, 1,500 meters belongs to the middle distance, very hard, the next night self-study training is also more scientific, evening training is better than morning training, practice has proven, I wish you to stick to the first must be your little sister.

..The amount of training is adjusted slowly and monthly. For example, 600 meters in the first month.

800 meters in the second month. For the remaining months, 1500 per day, the speed must be close to a constant speed. The body will get used to it.

Persistence is important.

There is a misunderstanding upstairs and there is a misunderstanding that you haven't practiced your second junior high school girl can break 6 points Coincidentally, don't run at a uniform speed in middle and long-distance running, so there is no speed Try to use a faster speed in front! There will be a blow to other players, and in the end, you must be at the top so that there will be results, which requires quite strong perseverance! If you are tall, take smaller steps.

Finally, the preparation activities! Don't try to run fast without preparation! When you get to the field, first jog for at least 1,000 meters, and then press your legs, and when you press almost enough, kick your legs, try to put your head on your head and kick it, and when you kick down your limit, it doesn't hurt very much, and it's almost over.

Finally, there is the acceleration run, running 2-3 sets of the limit speed of about 50 meters, in order to maintain a fast speed as soon as you go out without getting tired. Another point: when you run to the limit, that is, when your hands and feet are weak and your head is still a little dizzy, you have to hold on, you can slow down a little, if you pass the pole, you won't feel tired, and finally sprint, others can't win you at all! I'm a specialist in running 1500...

My best score is 4 out of 22I'm tired of writing, big brother, give me a split.

Pay attention to the distribution of stamina, as well as the tactics used, such as whether you follow the run and suddenly exert force at the end or run ahead to throw the opponent away.

If it's not a brain teaser, it's the fastest one who can get first.

Take all your opponents down and make sure you're first.

Keep running, don't stop, the end is ahead.

Just run me to death.

The world record for the 1500m is 3:26 (men). The average score of physical education students is around 4:30. The average average person's time for 1500 meters is about 5 and a half minutes. This time will not be too tiring for ordinary people, and it will not harm health.

Middle-distance running is about keeping a constant speed in the process of running. A good model is rough, and under normal circumstances, it is the best result of running at a constant speed, but it is not excluded that you have to rush at the end. According to your training level, at the start of the race, you have to swoop, don't panic, you will slow down after rushing for dozens of meters.

Then, keep up with your speed, preferably by following along, that is, keeping up with someone who is about the same level as you. Pay attention to your breathing, take three steps and one breath, and take three steps and one breath. It is to run three single steps forward, keep inhaling, and run three more single steps, all the while exhaling.

If you are short of breath and can't do it, change it to two steps, one exhale, two steps and one inhalation. Note: Don't open your mouth too much, otherwise, you will have stomach pain when you enter the air conditioner.

If it is a 400-meter standard field, it is three and a half laps, and at the last 200-meter close, you have to use all your strength to rush forward, and then you can breathe heavily until you cross the finish line. I will definitely get good results.

How do you drink water during a 1500-meter run? Or don't drink water?

I ran 4 minutes 43 seconds, 2nd in qualifying, 1st in 4 minutes 39 seconds...

1.You can eat a little chocolate about 30 minutes before the game.

2.Running in light clothes, in short, the shorter the better, if you are a professional athlete, it is best to wear long-distance running spikes, if you are just an amateur, you can wear ordinary light shoes, the best soles can be a little stretchy.

3.This is normal and would not have happened if you had trained hard and had a lot of experience before the competition. But if you don't have a forehead, don't think about it, just run as hard as you can.

4.You definitely can't drink water halfway, as soon as you drink water, your breath will be messy, and there is more water in your stomach and it is very uncomfortable when you run.

5.Running at the waist is caused by the low level of training, and the correct movement is to keep the upper body straight and swing the arms back and forth quickly. The reason why many people run cross-waisted is because his usual training level is not high, and he is too tired to hold on when he runs, so he runs cross-waisted.

If you really can't hold on, it's okay to grit your teeth and hold on, but that will greatly affect your speed.

I'm the coach of the middle school track and field team, and there are no very useful skills for long-distance running, so the most useful way to improve my performance is to train hard before the race.

Chocolate to increase calories Don't eat sneakers Adjust your breathing Rest for a while before drinking Get used to it.

Don't eat chocolate and drink some water before the game.

Wear sportswear and running shoes.

Say to yourself, "I can do it." (To shout, vent).

Drink water after the run and rinse your mouth with water halfway through.

Sweat! Stomach pain is estimated!

Hope to adopt thank you.

Breathing is the most important, two steps and one breath or two steps and one exhale, or three steps are OK, the rhythm is not messy, this is the most importantI'm a sports majorAnd you have to land on the ball of your forefoot.

How to run a 1500-meter run without getting tired1. Preparation for the competition

In addition to running shoes and other sports equipment, you should also pay attention to replenishing your physical strength during the 1500-meter long-distance running race, because long-distance running is very physically demanding, and if you can't store energy in advance, you will feel particularly tired, which will affect your performance.

2. Competition skills

The 1500-meter race is easy to get tired due to the long time, so it is easier to succeed by mastering certain skills during the race. The first is to choose a reference, choose a player with a similar level as a reference, and keep a fixed distance from him, so that it seems that there is spiritual sustenance, and it will be easier to run, and there will be less mental pressure. And don't run too fast at the beginning, and pay attention to preserving your strength.

I recommend: 1000m skills for sports in the high school entrance examination.

3. Sprint stage

The 1500-meter long-distance running race is regarded as the sprint stage, at this time we should pay attention to acceleration, you can slowly accelerate, look at the goal in front of you, a wide transport with a surpass, each more than one will feel a sense of accomplishment, so there is more motivation to accelerate forward, in order, slowly surpass the players in front, you can easily win.

Precautions for the 1500-meter run1.Upper body posture and arm swing movements

The upper body of the 1500-meter run should be slightly forward or upright. The head is naturally in line with the body, the abdomen is slightly tucked, the hips are sent, and the facial and neck muscles are relaxed. The swing of the arms also plays a role in adjusting the step length and cadence, if you want to exchange the legs quickly, the arms must swing fast; When swinging, take the shoulder joint as the axis and use the elbow force to do the natural swing before and after.

The swing arm must be relaxed.

2.Foot movements

Before the feet hit the ground, actively press down with the swinging leg and thigh, swing the calf forward naturally, and at the same time swing back to the ground with the "scratching the ground" action. Apply the heel to the ground, then transition to the full ball rolling landing. After the 1,500-meter running foot hits the ground, the ankle, knee and hip should be quickly bent to complete the cushioning movement.

After that, the charge quietly gave way to the straight.

3.Breathe

When running 1500 meters, ensure the breathing rhythm, three steps, one inhalation, three steps and one exhalation, exhale with the nostrils inhalation nozzle, and inhale mainly for gas exchange, and each breathing cycle must be fully exhaled to ensure the required inhalation.

Before the 1500-meter run, you can listen to the ** relaxation, and you can shout if you are nervous when you stand on the track. Be sure to relax when running, and during the run, your hands should be held half-empty, don't clench your fists very tightly and don't clench your teeth to tighten your neck, that will only distract your power distribution