How to increase speed at 1500 meters How to train

I've been running for 5 years 1500 now, so I'm very experienced to come to your questions.

First of all, you have to keep exercising every day.

According to your physical condition, you should first insist on walking 800-1000 meters every day; Then increase the length to 1200 meters, half the distance is run, half the distance is walked. If these two exercises are difficult and tiring for you, they can be completed in more than two weeks.

Then a week you have to increase the amount of practice to 1500-1600 meters, or even longer, stick to most of the distance with running, you can run slowly first, gradually increase the speed. If you feel tired of exercising at one time every day, or you can't spare the whole time, you can divide the practice into two sessions, morning and evening, but increase the amount of practice to 2000 meters (1000 meters in the morning and evening).

The rest of the time is up to you, and if you're busy occasionally, you can reduce the amount a bit, but keep running every day. In the last few days of the sports day, as long as you insist on walking a section every day, you can pay attention to the maintenance and rest of your legs.

Note:1The content of running practice can be different every day, it can be straight acceleration, corner acceleration, start, sprint, etc.

2.If you just practice and your legs feel sore, don't worry, it's because you don't usually exercise much. For the first few days, you can slowly increase the amount of practice.

3.You don't have to worry about not being able to run a few days before running, in fact, as long as you practice, coupled with the stimulation of people's potential during the race, you will definitely be able to run down.

I ran 3,000 meters and 1,500 meters the day before yesterday, which seems very long, but I don't think it's scary to finish it).

4.Breathing rhythm is very noteworthy when running. Try to practice according to 3 steps and one breath, be sure to have a rhythm, irregular breathing will also affect your steps.

Also, don't open your mouth to breathe when you run, it's not good for your throat, and if you don't feel enough oxygen through your nose, you can open your mouth slightly and gently lift it with the tip of your tongue.

A month is a stressful time for middle-distance running.

Let me give you a few recommendations, arranged by weekly practice cycle.

1.Variable speed running. For middle and long-distance running, the force of variable speed running is very important, for example, in the 1500-meter race, you can not always be a speed from the start to the sprint, affected by personal physical strength, tactical arrangement, field conditions, competition environment and other factors, your speed is constantly changing, that is to say, in the actual 1500-meter race, you are constantly doing acceleration and deceleration at a constant speed, your breathing, cardiopulmonary force can constantly change with the change of speed, therefore, Practice for this situation.

On Monday, 2000 meters of variable speed run 2 groups (300 meters fast, 200 meters constant speed).

2.Anti-lactic acid accumulation can be exercised, the body will produce lactic acid accumulation in the middle and long distance running, the usual "pole" is the reaction of lactic acid accumulation, after the arrival of the "pole", there will be soreness in the body, unable to lift the legs, and the phenomenon of difficulty breathing.

Tuesday: 600m variable speed run 6 times 2 sets (each 600m should be completed between 1 minute 50 seconds and 1 minute 55, 300 meters in the middle to rest, and the 300 meters should not be more than 3 minutes.) increase intensity).

3.Trail running. Trail running can be a good exercise of aerobic metabolism and is an important means of middle and long-distance running practice.

Wednesday: Constant speed trail run 5 10 km. (Help to finish it on the city streets, in the field, not on the track and field).

4.Specialized exercises.

Thursday: Special endurance: 1500m run 2 times (full speed, 15 minutes interval).

Special speed 600m run 2 groups (1 minute 45 seconds 1 minute 50 seconds, 10 minutes interval).

Friday: Repeat Tuesday's exercise.

5.Speed exercises, 1500-meter sprints, require anaerobic force, speed exercises are very necessary.

Saturday: 200m run 3 sets (90 intensity finished).

300m run 4 sets (90 intensity finished).

6.Excess recovery.

Sunday: Active rest, ball games.

The above is the practice method, if you feel the intensity, you can arrange it appropriately according to your own situation, pay attention to it, do not wear running shoes to practice, wear light jogging shoes. Replenish more salty warm water before practicing, you can eat a piece of chocolate to supplement calories, and be sure to do turbid finch activities, and relax and jog after practicing. Don't practice 3 or 4 days before the race, do more jogging, ligament exercises are fine.

You have to believe in your own power, persistence is victory!

I'm going to add three too, let's work together, train more, and that's why I'm running fast.

Don't take his word for it,**. 110 come on.

Hehe! Add a rocket booster and you're good to go!

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.

If you want to improve your 1000-meter run, here are a few exercises to try:

1.Increase the distance and number of runs you take: Running is an aerobic exercise that requires long training sessions to improve endurance and the ability to burn fat.

Increase the distance and number of runs every week, the key to training is to stick to it, don't overtrain at the beginning, otherwise it is easy to cause physical injury.

2.Adjust the speed of running: You can adjust the running speed while practicing running. By constantly trying and adjusting, you can find a suitable speed for yourself, which can not only stay in the so-called "comfort zone", but also increase the difficulty and training effect of running.

3.Interval running: Interval running is a change in running that allows the body to adapt to new conditions by speeding up or slowing down the pace of running. This type of exercise can increase the intensity and difficulty of running, and improve the fitness and endurance of the heart and muscles and muscles.

4.Incorporate strength exercises and stretches: Strength exercises and stretching exercises can build muscle strength and flexibility, improving stability and accuracy in running.

For example, you can increase your body's flexibility and efficiency through training methods such as yoga, spicy running, and high-altitude bouncing to better adapt to the challenges of 1000-meter running.

In short, improving the level of 1000-meter running requires long-term and stable practice and persistence, training according to a reasonable training plan, gradually increasing the intensity and difficulty of running, and cooperating with nutrition and rest to achieve the desired results.