What is the most effective training method for 800m?

First, you must practice swinging arms Second, you must practice endurance Swinging arms should have a standardized face and good endurance, and you can rush up in the last 200m and rush until the end of the line. That's fine, and the other 800m best time is 2:03.

Every evening, from 4 to 5 o'clock, you can practice variable speed running. The 400-meter track allows you to sprint at a sprint pace on two straights, and you can jog or jog on both corners to adjust your breathing. The number can be 4 to 5 laps a day, and you can practice endurance by sticking to it every day, and by the way, you can also practice speed.

Also pay attention to the swing arm action, the action should be standardized and correct. In the last 200 meters of running 800 meters, you should speed up the swing arm to drive the pace frequency, and then you need to tighten your teeth and rush forward.

1. Long jogging: twice a week, usually Tuesday and Thursday, comfortable and non-stop jogging (60-80% of the fastest speed), starting from 30 minutes, each time increasing by 5 minutes, the maximum time can be up to 2 hours. When running, you don't need to count the distance, only the time, everything is determined by the body's feelings, and after you can continue to run for an hour, you can change to once a week and do a second type of training (each running exercise must record the date and time).

2. Fast long-distance running: run 10-15 kilometers at 80-90% speed once a week (if you can't run 10 kilometers, you can start from 5 kilometers, increase half to one kilometer each time, and slowly increase to 10 kilometers), after this exercise, the speed and muscle strength are slowly improved, and the CRI index can be measured to confirm the progress of physical strength (the next morning after running, the pulse should be reduced back to below 72 times).

3. Interval running, training aerobic and anaerobic muscle endurance, make you tired, but the fastest progress, should only be done once a week, can be done on Wednesday (because there are three days to rest, you can expect to recover your strength on Sunday), the method is as follows:

The interval time is similar, i.e. run for 5 minutes (above 80% speed, 5 minutes rest, jogging or walking), repeat 5 to 10 times, each time at the same pace. If you run slower, it means that you need to reduce the speed of your first run so that you can maintain your speed, and you must be in the best condition to complete multiple runs before you can do interval training. The next time you practice, you can increase the running time or reduce the rest time, so the speed is faster and the distance is longer and longer, and the variation of the training combination is endless.

The training methods to improve the 800 meters are: pay attention to the training of starting technique, grasp the sense of rhythm, pay attention to the technical training of curve running, the treatment method of "pole", and targeted and purposeful training.

1. Pay attention to the training of starting skills: the 800-meter run is generally run without lane separation. This causes candidates to crowd each other together in order to seize a favorable position after the start, such as pushing, stepping on, and stepping on shoes frequently, and some candidates will not be able to complete the 800-meter test because of this.

Therefore, coaches should pay attention to starting training in slim training. Since the 800-meter run is a corner start, the starting position of the corner start is the key to the 800-meter start technique.

2. Grasp the sense of rhythm: Grasping the sense of rhythm is the focus of training, and it is also the key to improving performance. In the 800-meter test, the "uniform speed running" method is the best.

Because the rhythm and breathing of "running at a constant speed" are stable, the balance of oxygen demand and oxygen supply can be guaranteed, and energy substances are continuously input into the tissues, so that the body is always in good working condition. Some candidates do not grasp this rhythm well, either they start too fast and end up weak. Either you start too slowly, and you don't get the full performance of your physical fitness later.

3. Pay attention to the technical training of curve running: there is a big difference in technology between curve running and straight running. The right technique for running in corners:

The body is tilted inward, the right hand swings slightly more than the left hand, and the right foot is on the ground medially. In the 800-meter training, the cornering technique should be trained as a specialized technique. In the long-term training process, students can gradually master the skills and skills of cornering.

In addition, it is necessary to develop the habit of not overtaking people when running in corners, because Superman has to overtake from the outer circle, and the running distance increases, wasting physical strength.

4. How to deal with the "pole": how to reflect the general method of "pole" treatment in training: strengthen the depth of breathing and slow down the running speed appropriately.

However, in specific practice, how to control varies from person to person, and in the training, students should be purposefully and consciously allowed to experience and compare the effects of different treatment methods. In the end, each student can determine and master the methods and ingenuity of reasonably dealing with the "pole" according to his or her actual situation and characteristics. In order to get through the "pole" as soon as possible, there is a "second breath", and finally achieve good results.

5. In order to make the training targeted and purposeful, we must first clearly understand the practical situation and individual characteristics of the students, and on this basis, arrange the training plan scientifically and reasonably, and determine the content, method and exercise amount and intensity of each training session. Make the training work as efficient as possible so that students can achieve satisfactory results in the exams.