800m training plan, practice 800m running training plan

We had our midterm exams today, and I've never been very good at sports, and when I ran 800 meters, I ran around 200 meters. During the exam this afternoon, I ran to about 100 meters in the back at the beginning (because I was too hard), and many of the people in our class who ran in front were out of energy, but fortunately I still had energy, I ran around them and ran in the 7th or so position, and after running for a while, I was almost 30 meters away from the people behind me, and I was also bored at that time, (I thought: to persevere, this team is a transitional period, and it will be okay to get through it,) I accelerated the swing of the arm, and after more than ten seconds, My limbs were already suffering from severe hypoxia, and my limbs were cold and numb.

I thought, am I dying? I ran about forty or fifty meters with my eyes closed in pain, I was dying, my legs were no longer numerous, and at this point, there were only twenty or thirty meters left to the finish line, and I ran forward with great difficulty, and I ran past the finish line, and I was seventh. After I finished the run, my head hurt, I felt nauseous, I felt like my leg was oxygenated, it was super painful, I felt like I was going to be crippled, and after the run, I threw up.

Crying for a while. The throat was bad, the nose was sore, the ears were sore, the internal organs were uncomfortable, and now it's hard too.

If you run, be sure to warm up before the race, shake off, and twist your lower upper body so that you don't have a stomachache when you run. Do not squat down or lie down immediately after running, as this will make your head very cloudy and make it even more uncomfortable.

Do you want to improve your 800m or just want to get your physical fitness right?

If you want to improve your 800-meter score, just run more, practice and run 1000, don't run 800.

If you just want to train your physical fitness, you should jog first, because you are afraid that your body will not adapt to the problem, and you will adapt to it in the future.

I'm also a student, and I compete in the 400m and 1500m races in the district, and I run 2000m with sandbags tied to every day, or 2000m with a barbell in both hands (6kg in total), and that's it.

Summary. The training plan for the 800-meter run is as follows:

The training plan for the 800-meter run is as follows:

1. Warm-up jogging for 4-6 laps (400m standard track and field). 2. Stretching, leg pressing, running in small steps, running with high legs. 3. Rush and dismantle the base spur run:

30 meters in one group, 3 groups of runs. 4. 100m run 3-4 groups (3-5 minutes between the travel groups). 5. Physical fitness exercises:

A group of 20 sit-ups, a group of 20 from both ends, a group of 20 lumbar back muscles, a group of 20 push-ups, three groups of each (practice in turn, can be adjusted according to the actual situation). 6. Relax and jog for 5 laps (400-meter standard track and field).

The second set of trembling sells 1, warm-up jogging 4-6 laps (400m standard track and field). 2. Stretching, leg pressing, running in small steps, running with high legs. 3. Sprint Run:

30 meters in a group, run 3 groups, rest for 5-8 minutes. 4. Jogging at a constant speed for 30-50 minutes. 5. Frog jump in a group of 15, do two groups, jump 50 meters on one foot, two groups on the left and right feet.

6. Relax and jog for 3-4 laps (400m track and field and comics).

These are two sets of training methods.

Feel free to choose one to refer to.

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.