How to train for 400 meters and 1000 meters?

400 meters is a double test of explosive power and endurance, which requires good personal physical fitness. Generally, it is not recommended to report 400 meters without track and field talent. Now that you have signed up, I will tell you. 1. Run at variable speed, run 200m at 80% speed, walk100m (breathing needs to be adjusted at this stage), and then run 200m, and so on, five groups and two groups. Run with all your might at 2.600 meters, because 400 meters requires endurance. Running 600 meters can enhance your 400-meter running ability. Run 3.5 laps at a constant speed to increase endurance. 4. Strength training, do some strength contact between waist and abdominal muscles, arms and legs every day, such as squat barbell, sit-ups, double head, standing support, etc. You have two weeks before the game, and you can only practice so much.

Since you also reported 1000 meters, your endurance exercise is almost five laps. You should keep a constant speed and don't rush too hard at once. The second half will be very painful. After all, you are not a professional athlete. If you finally feel ok and still have strength, you can accelerate the sprint at a distance of 150 meters with the help of the inertia of the next corner. Grit your teeth until the end. 1000m is really not so easy to improve so quickly. If you can run five laps at a speed of 70% every day, and record each lap and the total score, that's fine. Stretch the ligament before each training session, and press leg press more. Relaxation after each training session is also important. If you don't relax, you can only get a little promotion. After the training, jog or walk slowly for two laps, swing your legs and arms and kick your legs. Attention, don't take a bath during this time, it will relax your muscles.

The key before the game is to do warm-up exercises and mobilize the whole body muscles. If blunt, it is impossible to play a good role. Half an hour before the start of the game, do jogging, joint exercises (that is, chest-expanding exercises that Teacher physical education class took you to do), leg press, kicking and other sports. Run two 30-to 50-meter acceleration runs when you go on stage. Don't be afraid to waste your energy, it can arouse your enthusiasm.

Also, you should relax and don't take nouns too seriously. Anything can happen in the track and field. Relax, don't be nervous.

I am a professional athlete, and now I am studying sports training in the Institute of Physical Education. If you believe me, I will give you points word for word.

I wish you good grades! ~