Reasonable arrangement of training time to maximize training effect

category:Sports
 Reasonable arrangement of training time to maximize training effect


Reasonable rest between or before intensive training can help runners recover better. At the same time, different types of training in different periods of time can make you get twice the result with half the effort. So, how to arrange these runs in the weekly training plan is the most scientific and reasonable?

Morning long distance race

One of the main reasons why runners arrange long distance running is to improve fat burning metabolism. Scott Welgman, mayor of Boulder, Colorado, said. So after a nights rest, run with a little extra energy and burn more fat to provide energy.

In addition, the morning is the lowest body temperature and temperature, so it is unlikely that there will be overheating. Moreover, most of the Games start in the morning, which is also conducive to the preparation of the game.

Afternoon High Strength

A lot of data show that short-distance and high-intensity training in the afternoon or early evening is more effective, said Sean Younsted, assistant professor of sports science at the University of South Carolina. In the afternoon, the runners muscle strength, reaction time, aerobic fitness and so on are in the best time of the day. Core temperature also increased and muscle fibers relaxed, reducing the risk of injury. Lunch gives the body plenty of energy and is very suitable for intensive training.

Mixed training

Different types of training are applied to different energy systems, so it is not necessary to complete recovery from speed training before running rhythm. Most runners arrange different types of training, usually only two to three days apart. For the same type of training, it is not appropriate to continue, the key is to reserve enough rest time for themselves.

Peter Pfizinger, an Olympic marathon runner and co-author of Advanced Marathon, said that experienced runners usually interval five days between two speed training sessions, four days between two rhythmic runs and four days between two long runs; amateur runners should set aside five to seven days between two similar training sessions. If runners have to do two intensive training sessions in a row, they should arrange for two consecutive days of rest. For the long-term consideration of the race, if the runners prepare for an important race, they should make their own training plan and arrange training and rest by the race day. For example, every 3-4 weeks, some training intensity should be reduced in the next week. Every 4-6 weeks, a complete rest should be arranged. The last long run should be conducted 7-21 days before the race, and the last speed training should be placed in 4-10 days before the race. Source: Netease Running Author: Changbao Responsible Editor: Yang Shuo_NS4396

Peter Pfizinger, an Olympic marathon runner and co-author of Advanced Marathon, said that experienced runners usually interval five days between two speed training sessions, four days between two rhythmic runs and four days between two long runs; amateur runners should set aside five to seven days between two similar training sessions. If runners have to do two intensive training sessions in a row, they should arrange for two consecutive days of rest.

For the long run

If runners prepare for an important race, they should make their own training plan and arrange training and rest by the race day. For example, every 3-4 weeks, some training intensity should be reduced in the next week. Every 4-6 weeks, a complete rest should be arranged. The last long run should be conducted 7-21 days before the race, and the last speed training should be placed in 4-10 days before the race.