Running technique for medium and long distances. Fundamentals in the training process

Running on average distances is a run-length from 800 m to 2 km. This is a popular discipline athletics.

These competitions on running are different from long distances by high speed.

At the same time, its technique and special tactics are very important.

To achieve high results, it is necessary to accurately calculate the forces and take into account the individual characteristics of the body.

on medium distances

To achieve high results, it is very important to learn to special techniques.

For example, after the start, set this speed so that it is enough for the entire distance. Too high speed will make it come to spend all the strength at the beginning, no energy will remain on the finish.

At the beginning of the training process, the running technique for medium distances is the study of movements with legs and hands. The athlete chooses the optimal foot length. At medium distances it is longer than short. Accordingly, shorter than long distances.

The running process itself can be divided into several stages: start, acceleration, jogging, finishing.

Start

Competitions on running start from start. This is the main element in the race. The strength and power issued at the beginning set the speed of movement throughout the path.

In the middle races, a high start for 2 teams is applied. Words "On Start!" Invite to take a starting position. The pushing leg in front of the start line, the waist at a distance of 10-15 cm, the body is tilted forward for 40-45 degrees, legs bent, the body is closer to ahead standing leg. Hands bent in elbows, opposed to legs. View on the path, 3-4 m ahead.

The March command or shot mean the beginning of the movement. The athlete begins running, keeping the slope of the body. Then it is gradually straightened and the route with an angle of inclination of the case is approximately 5-7 degrees.

Run

Starting acceleration smoothly goes into running. At the distance, the athlete retains the following body position:

• the angle of inclination of the body is 4-5 degrees;
• the shoulders are relaxed;
• the blades are reduced;
• natural deflection of the belt;
• the elbow joints are bent up to 90 degrees, brushes are slightly compressed.

Running is accompanied by hand movements:

• forward to the middle of the body to the sternum;
• back to position along the housing.

It is very important to control not to divert them away back and to the parties. Too wide movements Contribute to rocking the body to the parties.

Finishing

The finishing throw is performed in 150-200 m until the end of the race. The angle of inclination of the body increases, the movements of the hands are more active.

After the finish, the athlete gradually reduces the speed, rejecting the housing back, and the feet put forward, further general Center severity.

The running technique does not affect the result, but it may be useful to avoid injury.

Fundamentals in the training process

The running technique for medium distances is the coordinated work of the hands and legs. For many years, the technique has not changed. Numerous studies determine which influence on the running technique is subject to third-party factors.

Modern technique implies the ability to quickly move forward with minimal energy and naturalness of movements.

Good running technique for medium distances - the one in which athlete has all movements as efficient as possible, provide movement forward in a straight line without extra effort.

Such run promotes the right lower leg to the ground. It must be bent in the knee.

It is very important to put a stop right. The technique of foot movement on medium distances, as well as on others, is primarily a confident step. The stop is put on the sock, then on the outer arch, on the entire surface.

The legs are parallel to each other, in motion put at a distance of about 10-15 cm between them. The fingers are directed forward, the knees are a little bent (at the time of the foot of the foot on the surface).

During the repulsion of the foot should be completely straightened, the second makes Mach forward and up. At the same time, the thigh rises to the limiting height (the lower the distance of the race, the higher the thigh), the shin is relaxed.

Exercises for improving results

To improve the results, in addition to working out the running technique, are also used power exercises. They are aimed at strengthening the muscular corset.

It has been scientifically proven that adding to training program The power component significantly increases the results of the athlete.

To increase the speed-powerful qualities of the runner, you can use the following exercises for running:

• aerobic;
• aerobic anaerobic;
• anaerobic;
• speed-force.

Preparation for competitions

In order to participate in competitions, a regular athletics section is needed.

Physical development includes general and special exercises. The goal of the first to develop such qualities as power, speed, flexibility, and the second is the development of endurance corresponding to the selected distance.

Such a type of athletics, as the race for medium distances, is technically complicated and requires considerable effort to achieve high results. But regular training will help achieve the desired goal.

Running on average distances requires a person special skill and endurance. It would seem that it is difficult to overcome the distance from 800 to 2000 meters? Not such a great load for a more or less prepared athlete!

In fact, the run need to relate as seriously as possible. After all, if you master some secrets, you can achieve considerable success on this path. So, what should there be a running technique for medium distances?

High speed and tactics

The main characteristic of running, regardless of the duration of the distance, is the lack of a double support and the presence of a field of flight. Simply put, for no one second, both legs athlete should not be found on Earth.

There are several varieties of this sports discipline. Among them, running on medium and long distances, which differ from each other for a number of signs. The first option combines high speeds, and tactics from which the final result depends, and wellness functions. Probably, it is the key to the popularity of this discipline among athletes.

Learning to relax

Savings and efficiency - these are the two main criteria for the correctness of running on average distances. There is a question about how do they relate to sports achievements?

First, the athlete must economically spend their movements. In strong runners, they are soft and smooth, without any noticeable swinging or stiffness. Secondly, his task is to spend its physical resources with maximum efficiency. So, an athlete must be able to own the art of relaxation. At that moment, efforts are needed, they must be investing in a timely manner in the desired volume. But when the need for them disappears, the muscles should be taken to relax.

Start as a pledge of victory

But it is in general. The running method for the average distances implies many nuances. And you need to start with the start. At this stage, it is necessary to take the correct starting position, that is, to put the jolly leg forward, to a specially stated line. At this time, the second leg should be based on the sock. The distance between the two limbs is traditionally the length of one foot.

The severity of the body must be moved to the push leg. Hands should be bent in the elbows and dilute.

As soon as the shot or the "March!" Team sounds, the athlete begins to move forward. And it is very important moment, After all, starting overclocking is the key to further success. It must give an optimal speed set. Repeat: "Optimal", not "maximum".

If you immediately try to post all 100%, irreparable can occur. That is, early "acidification" of the organism is the oversaturation of lactic acid (lactate) in the muscles. We list the signs of this condition:

• rapid breathing;
• rapid (sometimes threaded) pulse;
• sharp weakness;
• deterioration of coordination of movements;
• dizziness;
• lounge (and even loss) consciousness.

Thus, trying to squeeze yourself at the maximum at the very beginning of the distance, the athlete risks at all with her to get away. therefore the most reasonable thing is to run, gaining speed by increasing the frequency and the length of the step.The maximum indicator needs to be achieved by 60-70 distances. Next, you should smoothly go to the speed that will be characteristic of the entire path.

So, the desired speed is formed from the length and speed of single steps. If the step length is 2 meters, and their frequency is three per minute, it is not difficult to remove the average. It will be 6 m / s. It is enough to ensure an effective run of the average distances.

When the finish is not far off

A clear sign that you are doing everything right is a comfortable location among other runners. The athlete should not be pushed back to the edge of the brow: the most favorable place from the tactical point of view is the head or tail of the group.

When the finish is not far from around the corner, that is, 200-400 m remains before, it should be a little change in the order of action. To do this, tilt the torso ahead, increase the frequency and length of the step, more active work with your hands. The final segment is the peak of all work: it should be passed at the limit speeds. And for this, the athlete will need sprint qualities.

The whole thing in the body

What does the body of an athlete look like during running on medium distances? The torso must have a small tilt forward. This is very important, because the excessive angle directly affects the decrease in the length of the step.

The running technique for medium and long distances implies the right respiratory rhythm. It can not be kept in the first steps, otherwise you can earn hypoxia.

Usually one breathing cycle is "inhale-exhale" - is done by about 4-6 beam steps. But naturally, the increase in fatigue increases the frequency of breathing.

And here are somewhat important rulesIt should be observed if you run on average distances:

• under favorable conditions (optimal air temperatures, lack of dust and sand), inhale can be performed through the nose and mouth, and exhale - only through the mouth;
• if the run is carried out during the cold season or in the air contains foreign impurities, inhale should be carried out through the nose, and the exhalation must be combined: nose and mouth.
• proper technique includes short respite in the repulsion phase.

Without the right to error

By the way, there are a number of common mistakes that interfere with the runners to achieve the goals. We list the main ones:

• highly stressed body;
• insufficient fever;
• lack of full repulsion from the Earth;
• swinging from side to the side of the body;
• lack of hand control.

It is quite problematic to analyze your mistakes, without seeing them from the side. therefore try to study under the supervision good coachwhich will help fix and eliminate all flaws.

Forward to the championship!

Of course, it is impossible to get up for the first time running track And immediately demonstrate good results on medium distances. For this, it is necessary that the following factors come together:

• athlete's endurance;
• permanent workouts;
• participation in sports games;
• sweep over long distances with constant acceleration.

In addition, the attitude of the athlete itself is very important. If he belongs to his classes with full responsibility, the result will not make himself wait. After all, such well-known athletes like Usain Bolt, David Rudish, and our compatriot Yuri Borzakovsky went to his titles for many years.

Therefore, to achieve high results, it is necessary to objectively with yourself, an analysis of errors and thorough work on them.

If you are interested in the running technique for long distances, then it is largely similar to the above. The difference is that there is still more endurance and physical training. It is not surprising that many athletes who have highly mastered the average distances are gradually moving to protracted. But it should be remembered that the loads in this case are simply colossal, so it is necessary to regularly undergo surveys from doctors.

Running on average distances right is considered one of the most entertainment species Programs, high speeds and rapid tactical solutions keep viewers in voltage throughout the distance.

Middle distances include running from 800 m. Up to 3000 m. combination of speed and endurance Helps athletes to have success in this hardest athletics.

What I always liked in running on average distances is a variety of training. If you are a sprinter, then the overwhelming part of the work is to accelerate, power, explosive exercises, if in the styer, then these are large cross-country volumes. In the middle distance, you need to keep the balance of speed and endurance. Therefore, our workouts are quite diverse - they have both cross-time running, long running segments and sprint and strength work.

Today, running on average distances takes place on truly fantastic speeds. On the world arena, the strongest runners 800 meters almost close to the time to run every 400 meters faster than 50 seconds.

You never know how to run. It is possible that there is a brave, which will task the high pace and hold a group to a high result. In this case, it wins the really strongest. But sometimes there are other situations. Sometimes the ramp of the run, asked by the athlete, is very slow and becomes immediately clear - wait for the disassembly in the last circles of the distance. You need to know your opponents. If you know that your opponent has a huge speed supply, then in no case cannot be allowed to have enough strength to have enough for its brand acceleration. In this case, if you are hardy, you need to take responsibility for the race to ourselves - and boldly lead it, because if you don't do it ... You yourself are to blame for your finish.

If we, for example, talk about 800 meters, then a lot depends on the first 200 meters distance. Each participant starts running along its path. Sitting the first turn, after special marks, the participants must go to the general track. The main thing at this stage is to take its position. Each participant wants to take a profitable position - quite close to the leader and fairly free from opponents. In the leadership of the race there is a huge plus - you ask your pace and no one bothers you and does not knock your equipment ... At least if you asked a really good rate. At the moment, the leading position in the world in running 800 meters is occupied by David Rudish. He is not afraid to take leadership in his hands and with the triumph completes running. That is how he spent his race in the Finals of the Olympic Games in Rio in 2016

If you are not the first, then you have to adapt to the current situation - to overtake opponents, change the rhythm of the run, the length of the step, etc., but also catching up with a huge plus - this is a rival ahead of you. When there is someone ahead, then you have a huge desire to catch up with him. Here, probably, psychology is more involved, but when you catch up, you easier to run a little than when you have to run away.

The second thing to remember in the first stage of the distance is necessary to take the desired pace. It so happened that not all athletes can or want to run quickly in certain competitions. If you feel that the pace is slow, then you need to think very quickly - go ahead and ask your pace, or hope that the leader will add speed of running. 800 meters do not like slow solutions - the slow start of running on the first meters may later become bad results At the finish.

If you are sleeping late - then you may have to overtake opponents according to the visure, and this is extra meters of distance. Ideally, the athlete must run as close as possible to the brow, and all the overtakes perform in a straight line, but it does not always work. Sometimes you have to take overtaking by the brightened so as not to miss the leaders. In this case, you run extra meters, but you will save the speed of running and benchmark.

The most unpleasant thing that opponents can make with you is to catch the box. It does not matter - the leader you or pursue you can get into the box. Imagine that you run first and here you quickly overtake the opponent. You are already going to overtake it again, but here the opponent appears to the right of you, and the path to overtaking is closed. Very unpleasant situation. One thing remains to keep the tempo and wait for the moment when the free space appears to slip there and get out of this trap.

One of the masters of the tactical run is 800 m. Is Yuri Borzakovsky. The ability to accurately decompose their forces at a distance and fulfill the optimal rebuildings in the race brought Yuri Borzakovsky many victories on the world stage. However, the most memorable victory in his career was running in the final Olympic Games In Athens in 2004

Another feature of the 800-meter distance, which should not be forgotten - this is a segment from 400 to 600 meters. As a rule, on this segment, the athletes are already beginning to feel fatigue and subconsciously can reduce the pace. It must be remembered that on this segment you need not to regret yourself and keep the speed of running, otherwise, in a re-risk again, it is not new to show the result you are really ready. It should not be thought that such a segment exists only in running 800 m. In contrast, such a segment exists almost at any distance, and it is it determines how much you want to achieve the result.

When can I say that you have laid out completely? Probably when you feel that your strengths dried up, about 30 meters until the end of the distance. If such a moment comes earlier - it means the rate of running was too high for you. If this does not happen at all - it means you did not finalize. Fatigue in each athletics discipline is transferred differently. In the junction on the average distances - the main enemy is a lactic acid. When too much accumulates it, then your legs become cotton and you just can not move them.

Running on medium distances is a popular sport. This is a run away from 500 meters to two kilometers. Popular among lovers and athletes, because it is not so long as a marathon and not fast as a sprint. The distinctive feature of this run is the speed, combined with proper technique. The ability to control the entire process when passing the distance, change the tactics with increased starvation and fatigue of the entire body will help achieve good results.

Technique running on medium distances

The main thing is that it is necessary to achieve this: 1) High speed Movement. 2) Save speed throughout the run of the run and at the same time to spend a small amount of forces. 3) Naturalness in all movements when running. For running on medium distances, the main quality that the athlete should develop or amateur is stamina. It is necessary to choose such physical Loadwhich is suitable only for a certain person. It is important to constantly monitor the pulse and the armful pressure of the runner. It is very important to monitor the oxygen starvation of the body.

Starting acceleration and start

In the middle distance, the high start and two commands are used. According to the team "On the Start", the athlete comes to the starting line, puts the pushing leg in front of the line, but does not come to her. The second leg is given a little back, at the distance of one foot. Both legs bent in the knees, the severity of the body is transferred to the front leg. The hands bent in the elbows opposite to the legs. The body must be tilted at an angle of 40-45 degrees.
According to the team "March", the athlete is repelled and as if pushing himself forward. With starting acceleration, you must type the optimal speed of running. Usually, it is achieved on the first 70-80 meters away.

proper technique for long and short distances

Running on distances

Main traits right running Determined by a small slope of the body forward, relaxed shoulder belt, smooth head. Smooth and relaxed movements will provide advance athlete, without any effort. The movements of the hands like a pendulum, shoulders at the same time should not climb up. When turning the body, the body must be slightly tilted inside the path, and the right hand starts working more actively.

Speed \u200b\u200bFinish

Finish meters are overcome at the limiting speed. The body body bends forward, the length and frequency of the step increases. The speed of work is read. You can make a jerk to the finish tape. The jerk on the finish requires special work.
Subtleties in running on medium distances. The main thing is that it is necessary to develop an athlete in running this endurance. Also follow the breath. Breathing occurs his nose and mouth. Rhythm of breathing must match the rhythm of the run. If the need for oxygen is increasing, the athlete begins to breathe more often.
It is very important to work out the shooting technique. Good physical training helps to work a decent kilometer. But if the technique of running will be weak, it is fraught with serious injuries. Be sure to develop high-speed qualities in running. This is important on the latest finish meters.

Running at Middle Distance: Technique, Tactics, Training

Technique running on medium distances

For running on average distances (800 and 1500 m), the ability to change the technique under the conditions of the upcoming fatigue, when the body is filled with lactic acid.

Running on average distances includes such steps as:

starting overclocking;

running at a distance;

finishing.

Start and starting overclocking. In the middle distance, a high start is applied. On the whistle or team "On the Start!" Athletes quickly occupy a source starting position. At the same time, the push foot put forward, to the line, not advancing it. The second leg is taken from behind on the sock at a distance of one foot from the heel in front of the standing leg. Both legs are slightly bent, the severity of the body is more tolerated on ahead standing leg, look guide in front of them. Bending a hand in the elbow, a variepete in front of the standing leg, along with the shoulder, put forward, the second hand is discharged back. Hand fingers freely bend.

On the team "March!" Or shoot a runner in the slope, actively pushing himself, quickly starts running. Starting acceleration must provide an optimal set of run speed for this distance. A faster set of speed causes unnecessary energy spending and early acidification of the body. Most athletes are accelerated to 60-70 m using a natural increase in frequency and step length. Starting acceleration when the speed of running exceeds the middle distance, is divided into a set of speeds and its gradual decrease to remote speed, which is necessary to work in training process.

In the tactical plan, starting acceleration also provides an athlete comfortable location in the runner group, that is, it should take a place in the head or in the tails of the group according to the running plan, not to be torn to the edge of the brow, etc.

Running on distance. In the middle distance running, the step length is 190-220 cm at a frequency of 3.5-4.5 steps per second. Nearly vertical position The torso (the tilt does not exceed 4-5 ° and can change in the range of 2-3 °) provides optimal conditions for the end of the leg forward. The hands bent at an angle of about 90 ° and move freely back and forth in accordance with the movements of the legs. Hand work helps to maintain balance and contributes to the acceleration or slowing down the tap of the run (Fig. 2.15).

The legs are put on the track on both sides of the middle line from the front of the foot.

Fig. 2.15. Technique running on medium distances

Effective repulsion is carried out at an angle of 50-55 ° and is characterized by a full straightening of the leg. In this position, the shin is parallel to the pushing leg. Active repulsion contributes to the MAX free leg, which ends with the braking of the hip due to the inclusion of muscles rear surface. Due to repulsion and Mahu, the body moves to the flight, during which the runner gets relative rest. Leg, finishing push, relaxes and flexing into knee joint, stretches for the thigh. At the same time, the shin of the second leg is reactive forward. A more effective repulsion is completed by turning into tazobed Susta in the direction of the Machova. Active mixing of the hips starting in this phase provides landing slightly bending leg In the knee, which reduces the inhibitory effect at the time of its placement on the front of the foot. The legation of the leg is not passive, but the active mechanism of "capture", which in the depreciation phase allows to more extent transform inertial kinetic energy into the energy of further movement. It also provides a runner inertial passage vertical, which helps save power. The leg of the legs behind, pressed against the hip, contributing to some athlete rest and rapid legs forward and up. The rear shock phase provides the maximum repulsion effect due to the combination of inertial, jet and concentrated muscle contractions. At the same time, a thin differentiation of the sequence of muscle response between hip and ankle joints. Accent push is individually felt in pushing through thumb feet.

When running around the twist, the body slightly leans inside the path, stop right leg puts with some turn of the heel outward. Right hand It works more actively and somewhat inside.

The main features of the technique are determined in the following way: The torso is slightly tilted forward, the shoulders are slightly divorced, the pelvis is moving forward somewhat, the head holds straight, the chin is lowered, the muscles of the face and neck are not tense, the movements of the hands and legs are wide and free.

Finishing. The transition to the finishing is carried out by some slope of the body forward and increasing the frequency and length of the step in the last 200-400 m. Running on the finishing site according to the characteristics approaching the sprint, especially before the finish. Some make a jerk or throw "on a ribbon". More advantageously evenly allocate efforts on the finishing segment.

Many athletes specially traine the ability to finish acceleration, the so-called finish spurt when the runner of the last 100-200 m, collecting all the forces, performs a powerful acceleration.

The finish is the most important element of running on the average distance: an athlete, while retaining the maximum energy for the jerk, trying to splash her all her in the finish jerk, often providing a victory or high bed In the race.

Tactics run on medium distances

In competitions of any scale, there are often equal forces and sports results Runners. Therefore, to succeed, you need to know tactical techniques of rivals and use them depending on the current situation. Running tactics primarily depends on the target set before the competition. Typically distinguish three goals:

display of the outlined result;

winning competitions;

winning competitions with high results.

IN last years It becomes more and more adherents of running tactics for winning. When choosing this option, it is necessary to withstand the high rate of running proposed by rivals, and keep the strength for a decisive jerk on the finish. With this race, the athlete usually chooses a place immediately behind the leader (behind halfaga) and closely monitors all the competitors, getting ready at any time maneuver: strengthen the pace, get out of the environment, etc. It is especially important to ensure that the right has always been Free space required for maneuver: Even experienced athletes often fall into the "box" (turn out to be in the brow) and lose this opportunity. As a result, the runner is forced to wait until the leading group stretches and "windows" will appear in it.

Depending on objective circumstances, tactical plans and running charts can be different and determined by several factors: a sports form of a runner, his well-being, a rival composition, tactics used by the main rivals, the level of their preparedness.

At the same time, the state of the treadmill, climatic conditions, the formula for the competition (the number of race, quarterfinals, semi-finals and finals) and the procedure for the next stage of the competition are important.

The most important factor in achieving a high result is the rational distribution of the forces at a distance, which is formed in the process of many years of competitive athlete.

The phenomenon of finishing acceleration also acquires considerable importance. At the same time, the athlete for the final finish throw at different distances uses different distances. In running 800 m, the finishes begins for 200-250 m, and already on the far straight runner tries to reach a shock position. In a 1500 m run, a throw is started for 300-500 m (the stronger the runner, the earlier they can start the finish).

Finishing speeds in modern run are growing from year to year, and the finishing segment itself increases depending on the length of the distance. The ability to finish acceleration plays a decisive role in achieving the victory, and it must be developed throughout sports activities Runner. In any training, the athlete must overcome the last segment as quickly as possible.

Usually, at each distance there are areas where any runner becomes hard due to the growing fatigue caused by a high oxygen debt or other adverse shifts in the body. At such sites, the leader should, if possible, increase the rate of running and tear away from opponents or try to use rivals to jerks, reducing their ability to quick finish.

Plots on which the speed of running is most often reduced: when running 800 m - 400-600 m, 1500 m - 600-1000 m.

To increase the pace in the critical moments of the distance, the runners must prepare for a long time in training.

Increase the rate of running, you can at the expense of shorter and frequent jerks. However, it is for only outstanding runners: with insufficient preparations for such tactical struggle, an athlete itself can become its victim. The most appropriate time for Spurt is the end of the end of the opponent's acceleration when he does not have enough strength for re-jerk.

However, in the races where the speed is small, all participants must be prepared for a long finish: at the average distances - immediately from the beginning of the second half, and on long - from the last quarter of the distance.

Other options are found when athletes develop at the first segment of the athletes develop a very high speed to break out of a large group of runners, then the pace drops sharply and increases again to the finish.

Comparing the dynamics of rates of races 800 and 1500 m, which were held in fundamentally different tactical versions, it can be noted that most of the strongest athletes for 200-300 m to the finish line are increasing the speed of running, and on the last 100-meter segment runs as quickly as possible by increasing the frequency Steps.

The most significant factor in the victory of Yu. Borzakovsky at the Olympics became the last 50 m, which he ran 5.7 seconds. By installing the world record, V. Kipteter overcame the finishing segment for 8.503 m / s at the average running speed of 7.912 m / s (Fig. 2.16).

Fig. 2.16. Raiting speed schedule for 800 m world record holder V. Kipteter (Denmark) and olympic championships Yu. Borzakovsky (Russia)

However, it should be noted that the decisive moment in the victory of Yu. Borzakovsky in the final Olympic race was its ability to accelerate in the last 50 m of the distance due to switching to a higher step rate, which was 4.1 w / s, unlike V. Kipteter, In which the step rate on the finish was 3.9 w / s.

In running at 800 and 1500 m, the second half of the distance with a minimum rate of the pace should be achieved (within 1.5-2 seconds).

Training in the running on medium and long distances

Runners for medium and long distances must train not only general, but also special endurance, specific to the energy supply of a certain distance. This endurance is a consequence right Development power systems.

In our body, three metabolic power systems continuously function, and the contribution of each of them depends on how long and with what load we carry out certain physical efforts.

The longer the distance, the greater the value of aerobic endurance.

General Training Methods for Runners on Medium and Long Distance

Continuous training: Running without intervals for recreation. Such training is used to develop overall and specific endurance and recovery. The duration of the run can be short, medium or long, but it must be remembered that the same distance may be "short" for one athlete and "long" for another. Another type of continuous workout that can be used round year- Fatlek, when an athlete builds training on a variety of speed or races of running.

Repeated training. The entire distance is divided into small repeating segments, while repeats are performed in accordance with the instructions for the tempo, distance, rest intervals and recovery. Usually such a training is carried out at the stadium, but can pass in the park on the grass or in any suitable place. Re-training can be divided into extensive and intense depending on the tempo or rhythm of running. When a goal is to improve overall endurance, extensive is used interval training. If the main emphasis is on the development of endurance, characteristic of medium distances (special endurance), is applied intensive training. You can diversify repeated workouts due to change: duration (time period or distance during one repetition);

Intensity (rhythm, pace, speed or frequency of repetitions);

Restoration (interval time between repetitions and series);

Recovery activities (from walking to light or more active run).

Training loads are usually determined by parameters such as:

pace, rhythm or speed of running;

the volume of the running distance;

rest or recovery.

Development of common endurance

Overall endurance is developing mainly due to the use of continuous and extensive interval methods, as well as a tour. The tempo used should be based on an athlete running rhythm. These methods must be applied throughout the year in accordance with the following rules.

Slow continuous running (goal - recovery). Temp: Light rhythmic jogging. Volume: up to 30 minutes without rest.

Slow long distance run (goal is the development of shared endurance). Temp: Marathon and even slower. Volume: 60-150 minutes without rest.

Continuous long run average speed (The goal is to develop overall endurance). Temp: from the half-marathon to the marathon. Volume: 30-60 minutes without rest.

Continuous long-term quick jogging (goal is the development of shared endurance). Temp: from 10,000 m to half-marathon. Volume: 10-45 minutes without rest.

Fatoleck (Objective - aerobic endurance and endurance of the lactate system). Temp: Rhythmic high speed. Volume: 10-45 minutes, increases as increasing competitive Distance; Without rest, but lighter segments should still be an active jogging.

Extensive interval jogging (goal is the development of aerobic endurance). Temp: 3000-10 000 m. The volume increases with an increase in the competitive distance. The rest period depends on the individual features of the runner.

Sample extensive interval training

1. Two series of 10? 200 m (tempo by 3000 m). The rest between the repetitions is equal to the time of running, between the series - 5 minutes.

2. 15? 400 m (tempo by 5000 m). The rest between the repetitions is equal to running time. 3. One minute, two minutes, three minutes, two minutes, one minute with a pace of 10,000 m. The rest between the segments is equal to the run time.

When using extensive re-training, the coach should closely monitor the tempo to remain in the framework of the recommended borders.

Important

Too quick run during an extensive re-training is the most characteristic error.

Temp during training for endurance development

Trainers use the pace when planning training on the development of endurance. The pace can be used as a leadership for an athlete running rhythm when continuous or repeated training. For example, the pace of 3000 m means that the running rhythm for this repeat will be the same as the average competitive pace at a distance of 3000 m.

Planning training, you should consider the features of athletes. So, the runner can easily overcome 400 m in 82 seconds that day when it is fresh. However, for the same athlete, if he is very tired, this task may seem much more severe, set a completely different rhythm and cause another physiological response.

The use of cross-country rhythms and tempo means that the repetition speed is adapted daily to the level of general physical training And the energy of each athlete.

Important

The most intense re-training (sometimes it is called anaerobic-lactate training) leads to a high concentration of lactic acid in the body. Such training should be used very carefully or not to use for young athletes at all.

Training Plan in Middle Distance Run

Below are given approximate plans Training runners for medium distances (800-3000 m), so-called microcycles (Table 2.1-2.3). Of course, they are recommendatory because all training plans - both weekly and durable - preparatory and competitive periods are made up with coaches individually and according to their methods. Nevertheless, exemplary plans of microcycles give an idea of \u200b\u200bthe nature and direction of loads and may well be used for training.

Table 2.1.

Weekly microcycle for sports schoolsdesigned for young trained athletes - the basic stage: OFP (Prophysical preparation) and SFP (special physical training)

Every day, light runs are performed in the morning at 5-7 km (pulse - 140-150 UD / min) and overall exercises (20 minutes).

Twice a week, accelerations are performed and jumping exercises.

In just a week microcycle of general physical training and special physical training, an athlete must fulfill:

workout and hitch - 10 km;

cross (training - aerobic mode) - 40-46 km;

calm running (recovery mode) - 35-45 km;

running on long segments (mixed mode) - 7-8 km;

running with acceleration - 2 km.

Table 2.2.

Weekly microcycle offp

In the morning, running in the restorative mode is 4-6 km (pulse frequency - 140-150 ° C / min), as well as overall exercises -15 minutes.

In just a week, workouts must be executed:

cross (in aerobic mode) - 24-30 km;

jumping exercises - 120-160 replies;

the total amount of accelerations is 2 km.

Table 2.3.

Weekly microcycle, competitive stage (intensive orientation of special physical training)

In the morning the cross is performed in a calm pace of 5-6 km, the heart rate should be 140-150 ° C / min. Two or three times a week - acceleration and jumping exercises.

In total, this microcycle must be performed:

cross (aerobic mode) - 24-28 km;

running on segments 5-7 km (anaerobic and mixed mode);

calm running (restoration mode) - 40-50 km;

acceleration - 2-2.5 km.

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