In principle, running mileage should be gradually reduced during the recovery and adaptation stage before the competition. In the training of many athletes, it has been found that returning training volume to normal levels two or three weeks before competition can lead to muscle fatigue, heavy leg muscles or lack of energy. Mjica, a track and field coach in Spain, also discovered such problems in recovery training. He recommended that athletes resume training earlier, but control the intensity, measure the intensity of the competition three days before the competition, and conduct cross-training. Can better increase the body's adaptability.
Relax reasonably and maintain muscle tone
In fact, too much rest or jogging will reduce muscle tension. This is the view of Norwegian athlete Bakken, so after the weight is resumed, limb weakness and muscle sluggishness will occur. And short-term, fast running can restore muscle tension to its original state. If athletes can relax properly, the body's blood can transport more oxygen-carrying red blood cells, which can reduce stress hormone levels and store more energy in the muscles. This can increase energy during the relaxation process, get rid of fatigue and increase the upper limit of physical fitness.
Develop a training plan and use intensity instead of running volume
When carrying out a marathon training plan, you can keep the training volume at 80-90% of the usual 3 weeks before the race, 60-70% of the usual two weeks before the race, and at the end of the race. The weekly training volume remains at 50% of normal. Maintaining muscle tension is key to preventing your body from relaxing too much, so don't slow down your cool-down run easily. After heavy exercise, it is very beneficial to do some high-intensity training intermittently. If you are training for 5 kilometers or 10 kilometers, it is more appropriate to shorten the training volume to half of the competition mileage before the competition day.
Conduct simulation training three days before the game
If it is a Sunday game, then you will have a rest on Wednesday. In the last three days, you will simulate the game, run once at the pace of the game, then do a relaxing run, and finally do a big stride of relaxing. After such cross training, you can maintain your leg muscles to the maximum extent possible and have great explosive power at the same time. Relaxation running is also to allow the legs to return to the rhythm of the game and feel a certain amount of pressure. If the legs feel very heavy, you can run more in the final relaxation stage and maintain the rhythm until the end of relaxation.
MostPost-stage training plan
Wednesday
Marathon Event: Rest
5km and 10km events: rest
Thursday
Marathon event: two groups of one-kilometer runs, at the pace of a marathon, with an interval of 3 minutes between the two groups; four groups of 400-meter runs, at the pace of a 10-kilometer run, with an interval of 90 seconds between each group.
5-kilometer and 10-kilometer events: run a set of 800 meters at the pace of a 10-kilometer run, rest for 45 seconds, run a set of 300 meters at the pace of a 5-kilometer run, rest for 3 minutes, and repeat three sets.
Friday
Marathon Event: 4km Relaxation Run
5km and 10km events: 4km relaxing run.
Saturday
Marathon event: 4 kilometers of relaxed running, 4 groups of 30-second strides, at the pace of a 10-kilometer run or a half-marathon
5-kilometer and 10-kilometer events: 3-kilometer relaxation run, and 5 sets of 100 meters at the pace of a 5-kilometer run.
Sunday
Marathon event: 26.2 kilometers per group
5km and 10km events: one group for 5km and one group for 10km.
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