So, how do professional marathoners practice during winter training? What can amateur runners learn from? Pay attention to aerobic endurance
Paying attention to aerobic endurance in winter training is not a marathon runner's patent. National teams such as football, volleyball and cycling will leave Beijing for training in other places in winter, and the national swimming team often goes to Australia for training in winter. Although each sports team goes to different places, the temperature is different. However, the core content of winter training is basically around strengthening aerobic endurance and increasing physical reserve.
The following is the weekly training plan for Shandong marathon runners during winter training:
3/6 Week Training Plan for Marathon Athletes in Shandong Province during Winter Training
Note: "3/6 weeks" represents the third week in a 6-week training cycle. 345/ km =3 minutes and 45 seconds/km; 70% refers to 70% of the maximum oxygen uptake or the maximum heart rate.
It can be seen that aerobic training accounts for a very large proportion. For example, there are already high-level professional marathoners. In the total training of 13 times this week, pure aerobic training classes account for 10 times, and low-intensity repeated aerobic training14-20km.
This is because the climate characteristics in winter have special advantages for aerobic training. At low temperature, the functions of heart, lung and blood vessels of human body will be greatly stimulated, which is conducive to increasing cardiac output, improving capillary function and increasing lung ventilation, thus improving the ability of blood supply and oxygen supply and aerobic metabolism during exercise.
Moreover, running in winter has good heat dissipation, less heat accumulation in the body, less water and electrolyte loss when completing the same training amount, which is conducive to repeated long-distance aerobic training, which is not available in other seasons. Running in summer is often because it is too hot (not because of the limitation of respiratory and circulatory system), and it is often difficult to really stimulate aerobic endurance. In winter, it is just right to repeatedly carry out large-scale training to stimulate aerobic endurance.
Therefore, the training of middle and long distance running, whether it is 800m,1500m, 5000m,10000m or marathon, will focus on aerobic endurance training in winter, and then strengthen special training before the season. Practice less intensity and pure speed.
At low temperature, the viscosity of muscle increases, so the speed, explosiveness and flexibility will decrease. It is difficult to improve the speed during high-intensity training, which has no stimulating effect and is easy to get injured. In winter, the hardness and elasticity of running shoes and venues decrease, which also increases the risk of injury.
Therefore, in winter training, no matter whether it is 800m, 1500m, 5000m, 10000m or marathon, athletes seldom do pure speed training and anaerobic training, let alone wear spikes (spikes are very easy to strain in winter), but just take advantage of this season which is not suitable for high-intensity training.
If there are intensive classes during winter training, they are generally conducted in the following forms:
1, running through aerobic training or mixed aerobic and anaerobic training. For example, aerobic training at 16-20km is carried out at a normal pace at the front, then gradually accelerated at the last 4-6km, and finally reached anaerobic state.
2. Intermittent operation or long intermittent variable speed operation. Intermittent running is long, with many groups and high density, and it is rare to run short distances such as 300 meters and 400 meters. There will also be long-distance variable-speed running, typically (2 kilometers faster+2 kilometers slower) ×5 times, which is one of the most difficult training courses in a week and is also the most feared by many athletes.
3. Time running (test). Shandong team usually runs 8 km or 10 km on Saturday afternoon, which is also a key class every week. Although the overall strength has declined during winter training, the strength of this class is still relatively high. Men can generally run 10 km 30 minutes, without spikes, and the last mile can often run within 2 minutes and 40 minutes.
In addition, whether it is aerobic or anaerobic training, winter training should first ensure the load and then pursue the intensity, and also follow the characteristics of "focusing on endurance" in winter training.
Friends' suggestions for winter training
Many amateur runners take part in races frequently and accumulate a lot of fatigue after a season. The coming winter training is a heavy burden. Therefore, when the autumn marathon season is over, it is best to give yourself about two weeks to adjust before entering the winter training, and don't rush to start heavy-load training (the adjustment period of professional marathon athletes can reach one month). The adjustment period is mainly 10- 14 km jogging, and the venue and form of running can also be changed (such as low-intensity cross-country running) or cross-sports (ball games, swimming, etc.). ). When the body is fully recovered and fatigue is basically eliminated, the training load will gradually increase. Sometimes, even if you are in good health and don't feel tired, it is necessary to adjust the period, otherwise the fatigue will often be more serious.
In the main content of training, amateur training and professional training are the same. Winter training is a period of paying attention to aerobic endurance and running amount, which is suitable for repeated long-distance aerobic training. Especially junior runners, we should pay more attention to aerobic training and lay a good foundation. For amateur runners with certain training foundation and competition experience, the distance of single aerobic training during winter training should be above 12- 14 km. Although winter training is the best season to accumulate running amount, the bigger the running amount, the better. This should be based on your own endurance, and you can't imitate a professional training plan. Have a certain amount of training and keep the training frequency at least 3-4 times a week. It is appropriate to keep the training volume at 60-70km, and occasionally increase it to 80km. However, if it is not close to the "quasi-professional" level and has enough sports foundation, the training volume is not recommended to exceed 100km/ week.
In terms of intensity control, the winter training content of professional marathoners is worth learning. When increasing the amount of exercise is the main goal, the intensity of exercise must be reduced to ensure the completion of the amount of exercise. Although people are more likely to get excited by cold stimulation during long-distance aerobic training in winter, the aerobic training at this time is basically low intensity (about 60-75% of the maximum oxygen uptake). For anaerobic training, it is recommended to arrange it after aerobic training, but it is basically from point to surface (the intensity is not recommended to exceed 90%), and it is not recommended to exceed 1 time per week. Aerobic and anaerobic mixed training (gradually accelerating running, first aerobic, then anaerobic) is a more advocated form in winter training.