Improvement of traditional training methods for middle-distance running sports

1, grasp the fundamental attributes and characteristics of the project, now the middle-distance running competition is no longer endurance and speed competition, athletes are in the high-speed run the whole course. Therefore, middle-distance running is no longer an endurance program. This requires us to closely combine speed and endurance in training, adhere to the high-intensity training, the ability to develop players to maintain the speed of the fundamental purpose of training, while with the effective means of recovery so that the players can systematically adhere to and maintain a good state of sports.

This phase of training should be based on interval training and overload training for large amount of endurance and speed training. Use the expected performance and average speed for various distances. Practice in segments from short to long, so as to accurately control the speed of each segment, develop a sense of speed for each segment, and establish a stage-by-stage speed power stereotype. For example, the practice method of unequal distances and equal intervals. For example: 200M+400M+800M+1000M with an interval time of three minutes, the expected performance is 28 seconds for 200 meters, 60 seconds for 400 meters, 2 minutes and 20 seconds for 800 meters, and 3 minutes and 10 seconds for 1000 meters. The recovery method was a relaxed trot, with a three-minute interval followed by the next fast run.

2, middle and long-distance running is a high demand for physical fitness program, research middle and long-distance running training methods, first of all, to grasp the characteristics of middle and long-distance running energy supply, such as 800 meters of running is generally the phosphagen system energy supply accounted for 30%, glycolysis system accounted for 65%, aerobic metabolism accounted for only 5%; and 3,000 meters of running, there is oxidative Xie energy supply accounted for 40%, glycolysis accounted for 40%, the phosphate system accounted for 20%, 5000 meters and 10,000 meters running, aerobic metabolism reaches 70%-80%, training should be based on different projects to choose and energy supply system corresponding training methods.

3, emphasize the cultivation of athletic state and tactical training, sometimes some athletes performance is not ideal, which has a lot to do with the poor athletic state, so in the big cycle of training at the same time should be strengthened in the small cycle of training. How to develop a good competitive state in a short period of time is also a very important issue, the development of tactics should be based on the opponent's situation to develop a reasonable section of the running time, the best way to follow the first group, but also have a good self-adjustment ability.

This stage of training in addition to strengthening the speed endurance stereotypes, but also with high load intensity to make up for the lack of continuous load. The arrangement of the training program should be based on the actual situation, according to different training periods and daily training content to determine the amount of load and load intensity to be completed by the athlete, on these bases, according to the characteristics of each person due to the person, due to the item, due to the level of the movement to the specific arrangements for each session of the amount of load and load intensity.