There is still a week to go to the 800m exam How to practice? When I was in my first year of junior

I'm also in my first year of junior high school, and I've already run it.

You can practice or not, when you start a lap, slow down and keep the speed constant.

The second lap was slightly faster.

Acceleration on the last lap.

How far you can run has nothing to do with your body type, the key is to persevere, you exercise every day, run 2000 meters, the first three days are to adapt to running, the fourth day to speed up the speed of running, hold on for another three days, I believe you can, I also ran every day when I was in junior high school, hehe, come on!

Run 200 meters to warm up every morning, then practice 300 meters officially, add 100 to 200 meters a day, and practice for a week to take your weight when you take the test can be a good one!

To avoid the tediousness of practice, you can practice running by playing basketball or soccer, which is what I did.

Run regularly so that you can increase your lung capacity and you can run faster.

It's best not to drink it, minors who often drink Red Bull will be precocious, which has a certain harm to health, and there are hormones.

If you want to drink before the race, drink some glucose half an hour in advance and eat some chocolate after the race.

We're talking about amateur training.

Monday, speed practice, 100m, 200m practice.

On Tuesdays, endurance exercises, mainly lap runs.

Wednesdays, physical fitness exercises, strength, sit-ups and the like.

Thursday, closed.

Friday, speed endurance exercises, 400m or special exercises 800m (1000m).

If you have time on Saturday, come out for a jog.

Strategies when it comes to playing.

You divide the 800 meters into 3 sections: 300 meters, 200 meters, 200 meters.

The first stage, 300 meters. This is the starting stage, and it is also the stage that lays the foundation for the rest of the journey. If you can have a good play in this part, it will help you all the way.

The specific requirements are: From the moment the starting gun goes off, you have to start running at your normal pace. Normal speed is the speed you use when you run towards your classmate on the street.

Note that you must maintain a good attitude, take it easy, and be calm, otherwise it is easy to be nervous and cause the muscles and muscles of the whole body to not work normally and fatigue in advance.

After entering the second stage, your body has warmed up. At this time, you can run faster than the last time. Just a little bit more speed is all it takes.

Don't get excited and overdo it. Every little increase in speed. The amount of energy that the body needs to expend is also staggering.

You've studied physics, you know the kinetic energy theorem. Work = mass * (velocity) squared. That's a huge number.

Don't put too much load on your body. That way you can get ahead in the next tiebreaker.

The third stage is almost at the end. You just have to tell yourself: I can do it, I still have 200 meters to finish. Then just run at a faster pace. The aim is to get as fast as possible, but within what you can afford.

You follow this method and practice it during extracurricular activities.

Three or four times, master the movement rules of your body, I believe it will definitely help. Good luck.

Insist on running 800 meters every day, not very fast, jogging is fine, it will work, I myself insist on running 1000 meters every day, and now it only takes 3 minutes and 49 seconds to run 1000.

People who don't have a foundation are better off keeping up with the previous athlete with a follow-up run.

But be cautious in professional competitions to prevent the follower from changing speeds, and you're miserable, and you're going to pull your pants.

High school entrance examination? Don't be afraid, the high school entrance examination is relatively fake, you ask the last one, and they all passed. The test in the evening was that the excitatory effect of thirty bottles of Red Bull was similar to the excitatory effect of a tube of testosterone phosphate, and to be really excited, at least 30 bottles had to be drunk, which was completely psychological.

And the 800 meters are aerobic exercise, and there is no point in getting excited. I recommend ATP tablets, which are available in pharmacies, which can replenish physical energy in a short period of time, so that you do not feel tired during exercise (weakening the effect of lactic acid). But it's more expensive.

Glucose solution may also be considered.

If you have poor endurance, you should practice more endurance, and at the same time strengthen the training of speed level, because the 400m is still a sprint event, and if the speed is not good, there is no hope.

The 800-meter plan, if you have a year, it will be very good, some people say that my plan for the professional team is not suitable for ordinary students, I think about it or think that the plan of the professional team is more scientific, if the physical fitness and time are not ideal, in fact, you can reduce the amount of training yourself.

Monday: 100m all-out run*3 sets, 1 minute rest between each set; 200m all-out run*2 sets, 1 minute rest between each set; Rest and jog 400 meters * 3 sets, with a 2-minute rest between each set.

Tuesday: 800m Constant Race*2 sets, 2 minutes rest between each set; 150m Constant Pace*6 sets, 1 minute rest between each set.

Wednesday: 200m uphill run + 200m downhill run*2 sets, 1 minute rest between each set; 400m variable speed run (200m acceleration + 200m constant speed)*2 sets, with a 3-minute rest between each set.

Thursday: 400m all-out run*5 sets, 1 minute rest between each set; 250m acceleration run*2 sets, with a 3-minute rest between each set.

Friday: Closed.

Saturday: 800m test run, timed segment.

Sunday: 1500m recovery jogging, untimed.

I don't think you can persevere, you can try it yourself, if it really doesn't work, then you have to reduce the amount of training, I suggest reducing the 150-meter constant speed run on Tuesday to 3 sets, and the 400-meter all-out run on Thursday to 3 groups.

Learn to run at a uniform speed, I am also a judge to learn sports, you boys should be stable in the first lap but digging the ridge is not able to use all the strength of the wild, you must not rush at the beginning, more practice 600 will be beneficial.

The specific professional methods are as follows.

1 Swing arm exercises at the fastest speed, lasting 5 10 20 seconds;

2 highest frequency of various forms of high leg runs, lasting 5-10 seconds;

3. The fastest frequency of small steps, half-high leg runs, distance 30 40 meters;

4. Run with a fast backpedal to complete a distance of 50 100 meters (timing, step counting);

5. Run in quick strides, complete the distance of 50 100 meters (timing, step counting);

6. Run fast one-legged and complete the distance of 30 to 60 meters (timing, step counting).

7 Start in an upright position, gradually lean forward and run quickly.

You can repeat these methods a few times, and then try to run an extra kilometer to build your endurance, but your body can't stand it, and you can't force it too much, so as not to cramp.

As for how many minutes you can get a ranking, different schools are different, and I don't know what age you are, so it's hard to say.

Stage 1: 8-15 minutes Jogging at an intensity of 50-60% (heart rate 100-120 per minute) This intensity gives you the feeling of being relaxed and not having difficulty breathing.

Stage 2: 15 to 25 minutes Jogging, medium-speed running The intensity is controlled at 50-70% (heart rate 100-135 per minute), which gives you the feeling that it is a little strained, and the legs will be a little sore.

Stage 3: Add a fast run The intensity of running fast is 80% (heart rate per minute is 150), this speed gives you the feeling of straining Difficulty breathing Running for 1 minute is still no problem; 5 minutes of warm-up jogging, 1 minute of brisk running (running until your legs feel sore), changing to 1 minute jog, which is a variable speed run, you have to run this variable speed run 2-4 times, and then stick to 10 minutes of medium speed running and jogging.

All three phases can be practiced 3 times a week.

The timing of this stage of transition depends on your ability to adapt, and if it feels like the first stage is easy, then you can move on to the second stage......And then the third stage.

Pay attention to breathing techniques when running, increase the depth of breathing, and involve the nose in breathing, such as cracking, the rhythm of breathing and the rhythm of movement, and the coordination of the cover and closure can help you save effort and improve your exercise ability.

Worship, I'm only 4 minutes 800 meters in my third year of junior high school. I think it's mainly about keeping training, I've improved. Too much planning gets in the way.

It is currently the first year of junior high school, and the training period is three years, and the high school entrance examination does not want to delay the results because of sports. Exercise is available from before dark to 4 p.m., inclusive.

Different levels of training in the first, second and third phases, as well as long-term training in the future. For example, what exercises can be done, [such as running at different speeds] according to the stage of the amount of exercise, do several sets. Speed up, race tricks and more.

In winter, it is better not to go out in the morning.

To determine the performance of the 1000-meter run, two aspects of training are required: first, general endurance; The second is speed endurance.

To put it simply, general endurance refers to your ability to keep running, and speed endurance refers to your ability to continue to run fast (final sprint).

The main methods of general endurance training are long-distance running, trail running, cycling, mountain climbing, playing ball for a long time, etc.;

The main training methods for speed endurance are repetitive runs and interval runs over a certain distance (200-400 meters). When practicing speed endurance, a running section should be completed in a certain amount of time, and after one is completed, generally rest for 1-2 minutes, and do not let the body fully recover before running the next running section.

Finally, pay attention to the method when taking the exam early:

First, you must do a good job of preparation activities before the exam, which is very, very important, and it is also the point that most people pay the least attention to;

The second is to reasonably distribute physical strength during the exam, do not rush at the beginning, try to run at a constant speed throughout the whole process, and sprint with all your strength in the last 100 meters or so;

The third is to pay attention to the rhythm of exhalation, try to breathe deeply and rhythmically, and inhale every two or three steps, and exhale every two or three steps.

The 800m is a middle-distance event, and the 800m result depends on your technique, speed, endurance and aerobic endurance levels. Here are a few things to keep in mind during the 800-meter run:

1. The speed should be uniform during the running, and the results of the first 400 meters and the last 400 meters are almost the same. Use inertia to save physical strength well; Don't rush too hard in the first 400 meters, only use about 70% of your physical strength.

2. Adjust the breathing rate (two steps, one exhale, two steps and one inhalation or three steps, one exhalation, three steps and one inhalation);

3. The whole body should be relaxed during running;

4. To use reasonable tactics (lead run, follow run), your results are not very good, it is recommended that you use follow run, that is to say, in the race people to keep up with the three players, if the first half of the lag is too much, it will be more difficult to catch up.

5. Pay attention to technique in curve running, lean inward, and facilitate overcoming centrifugal force;

6. In the whole running process, it is necessary to stick to the left runway, so that at least less running meters;

7. Don't stop immediately after running, pay attention to adjustment and relaxation.

8. When encountering the extreme, we must persist with tenacious will;

9. Before the race, be sure to pay attention to the preparation activities and pull the ligaments a little more, so that you can run more easily. At the same time, do not drink too much water, which can easily cause abdominal pain during the race. If it's hot, drink water, preferably about half an hour before the race.

It is also okay to drink a little glucose in moderation. Glucose is an energy substance that can be directly absorbed by the body. Of course, it can only play some auxiliary role in the results.

Wear light and sweaty clothing, preferably cotton sports tops and shorts. In addition, it is necessary to strengthen aerobic endurance and speed endurance exercises (such as running one or two sets of meters every day, etc.).

You're fast.

It is said that you should not open your mouth to breathe at the beginning, but some teachers said that you can open your mouth to breathe at the beginning, and the oxygen at the beginning is not enough to supply oxygen, and the muscles will not hurt so much if you open your mouth to breathe slightly. Just accelerate at a constant speed and finally.

The most important thing is that you will hold your breath, and your pants pocket must be tightened. Confidence is very important, follow the goal, don't be nervous, accelerate 150m before crossing the line, and go all the way.

Start with a jog and inhale and exhale slowly when you run.