How to develop interval training program

Interval training program developed to consider the following points:

First, you need to improve what kind of physical fitness?

Second, how much time you have before the game?

Third, what venue with interval training (on the runway or highway)?

First, let's analyze, marathon running, the aerobic endurance 95%, our goal is to lay a good time in the game soon aerobic foundation. Therefore, in the beginning of training, usually three months ago, the type of interval training exercises should be aerobic endurance based. The general approach is to train for a long time, rest time is very short. Exercise and rest ratio should be 3: l, even without a break (this time should be called continuous training method). Long runs (middle leaving only drink a few times a gap) is the most effective training methods for the development of athletes is very good aerobic base. These exercises can improve muscle tissue aerobic capacity and cardiovascular respiratory system efficiency. In general, each training kept one hour at least, preferably more than two hours, the intensity should be relaxed in the case of personal feeling, you can chat in the running speed of the process to carry out. But more than two hours of training per week can not exceed twice, but to always observe the state of the body, to prevent training injuries, and requires a minimum of 48 hours of recovery time.

3 months before the race, usually 12 weeks, it should be shorter working hours and rest periods longer interval training, mainly for the development of speed endurance, - like training time and rest time ratio should be about 2:1. Training distance should not be less than 1000 meters up to 3000 meters. Speed ​​to be used to carry ten thousand meters race pace, jogging 400 meters can be intermittent. The benefits of this exercise are to increase anaerobic threshold, which is when the muscles begin to produce large amounts of lactic acid work intensity. Has trained athletes anaerobic threshold is higher, in the running high running speed can be maintained and will not produce more lactic acid. The low level of training of athletes may be due to lactic acid accumulation in the muscle prematurely slow down. Increase the anaerobic threshold may two factors: 1) high-intensity exercises enhanced ability to tolerate lactic acid; 2) high-intensity exercises to reduce lactate accumulation. In some literature, popular pyramid run method, to improve the anaerobic threshold also has a good effect. Specific approach is to use 1-2-3-4-5-4-3-2- training sequence 1, Run 1 minute, batch 1 minute, and so on. Run when you try, it should be 85-90% of the maximum speed, intermittent relaxation can be used when running the way to rest. According to their physical condition and training level, the running time increase or decrease the interval time. The method is best carried out in the playground, easy to record every lap time, used to control the time and intensity.

Conducted before the batch number should be reduced interval training, so before the reduction. Reduction can sometimes asked to restore muscle tissue protein and glycogen reserves. If you do not Tapering, players participate in the competition when the body glycogen levels low. In this way, it will seriously affect endurance, so that players could not finish the course or fail to meet requirements of speed.

Many coaches athletes in training to increase the practice time to rest skeptical, they think that only allow athletes engraved constantly exercise to achieve the training effect. And increased time to rest the idea runs counter to current practice with them. However, it should be noted that the focus on the full restoration of the results precisely allows players to withstand more strenuous workouts. The results show that interval training can rapidly increase maximal oxygen uptake and maximal oxygen uptake in the movement speed.

Summary: In marathon training, interval training is to increase aerobic endurance, increase the maximum rate of oxygen uptake under running an effective way. Intermittent training, working time and rest time ratio should be gradually becomes 2:1 from 3:1. In order to obtain the maximum training effect, high-intensity interval training can only be carried out 6-8 weeks, in order to get the best functional state players before the game two weeks should reduce the total number of interval training, so athletes have time to recover.