How to improve the performance of 1500 and 3000m?

Endurance is more important than speed.

First, jog freely for 2000-3000 meters at night, and set your imaginary goals at will while running. When you run very fast unconsciously, you can slow down consciously, but keep running.

Second, practice pull-ups every day, do push-ups as much as possible without specifying the number of times, or/and do push-ups every day. It's the same rule. First, you can do a standing performance on the wall. After reaching a certain intensity, you can do push-ups on the ground instead. If you have dumbbells, practice them every day, but try to use light ones, do more light ones, do more housework, and be efficient and agile.

Third, try to eat less pork and more beef. Beef with eggs, beef with onions, and staple foods should always eat coarse grains, brown rice, corn bread, etc. Eat less monosodium glutamate and don't be partial to food.

Middle and long distance running is a comprehensive event that requires speed and endurance. Middle and long distance running is the result, and one of them comes from the innate quality of the players. Good body shape and visceral function are the basis of an athlete's performance. Second, the special training the day after tomorrow is a means to improve one's sports performance. An excellent athlete has a good physical advantage, but his performance will stagnate at a certain stage, so he needs advanced means to improve his performance. Therefore, efforts to improve sports performance have become our top priority. I want to talk about some views from the aspects of training methods and technical movements:

First, develop general endurance.

Developing general endurance is the main way to enhance the function of athletes' respiratory system and cardiovascular system and improve aerobic metabolism, and it is also the basis to improve physical burden, develop speed endurance and carry out intensive training. Therefore, the development of general endurance training should be emphasized in middle and long distance running training.

The method of developing general endurance mainly adopts long-term continuous running with low intensity and stable running speed, and the heart rate is controlled at about 150 times. The running distance of each event is roughly as follows:

Run 5-8km in 800m, 8-15km in 500m and 5,000m10-25km.

General endurance training accounts for a large proportion in the preparation period of annual training. Because long-term continuous running is boring, cross-country running, running and choosing complex terrain can not only develop general endurance, but also help to improve the strength of supporting organs.

Second, improve the traditional training methods

1. Grasping the fundamental attributes and characteristics of the event, the current middle and long distance running is no longer a contest of endurance but also speed, and athletes all run the whole course at high speed. Therefore, middle and long distance running is no longer an endurance event. This requires us to combine speed and endurance closely in training, insist on high-intensity training, take the cultivation of athletes' ability to maintain speed as the fundamental purpose of training, and cooperate with effective recovery means to make athletes systematically adhere to and maintain a good state of motion.

The training at this stage should focus on interval training and overload training, and carry out endurance and speed training with a large amount of exercise. Use the expected results and average speed to train at different distances. Practice in sections from short to long, so as to accurately control the speed of each section, cultivate the sense of speed of each section, and establish the phased speed strength stereotype. For example, the practice method of unequal distance and equal interval time. For example, the interval of 200M+400M+800M+ 1000M is divided into three minutes, and the expected results are 200m 28 seconds, 400m 60 seconds, 800m 2 minutes 20 seconds, 1000m 3 minutes 10 seconds. The recovery method adopts a relaxed short run, and the next fast run is carried out after an interval of 3 minutes.

2. Middle-long distance running is an event that requires high physical fitness. To study the training methods of middle and long distance running, we must first master the energy supply characteristics of middle and long distance running. For example, in the 800-meter race, 30% of the energy is supplied by phosphoric acid system, 65% by glycolysis system and only 5% by aerobic metabolism; However, when running 3000m, 40% of energy is supplied by oxidation, 40% by glycolysis, 20% by phosphoric acid system, and 70%-80% by aerobic metabolism when running 5000m and 10000. Therefore, the training method of energy supply system should be selected according to different projects.

3. Pay attention to technical training and tactical training. Sometimes some athletes' poor performance has a lot to do with their poor technical condition. Therefore, we should strengthen the training in small cycles while training in large cycles. How to cultivate a good competitive state in a short time is also a very important issue. When making tactics, it is necessary to make a reasonable running time according to the opponent's situation, and it is best to follow the first group on the way, and at the same time have good self-adjustment ability.

In this stage of training, in addition to strengthening the shaping of speed endurance, high load intensity should be used to make up for the lack of sustained load. The arrangement of training plan should proceed from reality, and determine the load and intensity of athletes according to different training periods and training contents to be completed every day. On this basis, according to everyone's characteristics, events and sports level, the load and intensity of each class are specifically arranged.

Third, improve and improve sports techniques.

The economic benefits of athletes' running skills have a great influence on sports performance. At present, middle and long distance runners are divided into two types. One is that the back pedal is hard, the thigh is high and the stride is large, but the frequency is slow; The other is that the frequency is faster and the stride is relatively smaller, which makes the back pedal force smaller, shortens the take-off time, and runs relatively smoothly, easily and labor-saving, which conforms to the principle of economy. Therefore, the second method is widely used in modern times. In the previous training, we paid more attention to the back pedal, increased the stride, and ignored the action rate. Because of excessive back pedaling and high lifting, each step consumes a lot of energy. Besides, middle and long-distance runners are generally low in stature, so there is no way to avoid high-step frequency. Of course, step frequency and step length are not absolutely opposite, and different step frequency and step length ratios should be adopted according to different running distances.

In addition, the relaxation of the body during the middle action is also very important for the overall technical action. First of all, relax the facial muscles, look down with your eyes, relax the muscles, hold your chest slightly, and swing your arms lightly and forcefully. When swinging, the elbow angle is generally 90 degrees, which is the best, so that the whole movement will be light and stable, with good step frequency and strong sense of rhythm.

Fourth, adhere to the training principle of "speed as the center"

As we all know, the task of middle and long distance running training is to run as fast as possible within a certain distance, that is, to develop the maximum speed within a certain limit. Therefore, training methods and means should be considered around this goal, so that the body can constantly impact its physiological limit, so as to achieve the purpose of improving performance.

For example, in the specific practice teaching, the coach first asks the athletes to run at a high speed to see the distance to keep the high speed. When it drops significantly in a certain period, it is the distance that the player keeps at the highest speed. Above this distance, it is the player's "obstacle zone". The purpose of training is to make progress and form new obstacle areas at the same time. If you want to further improve your grades, you must break through and break through again.

The continuous improvement of running speed and the continuous extension of the distance to maintain high speed will also put forward new requirements for athletes' physical function. When the absolute speed of athletes can no longer be improved, the speed stereotype established by athletes must be improved and adjusted at any time. On the basis of maintaining the original maximum speed of athletes, we should adopt new training methods and means, abandon all kinds of potential abilities of human body, improve running techniques and maximize running distance. Only athletes who have experienced numerous tests and tribulations can swim freely and control running.