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耐克(Nike)UMT训练营计划及理念(2):又爱又恨 间歇跑

很多对马拉松成绩有所追求的跑友,会在自己的训练计划中安排间歇跑。这是种让人又爱又恨的训练方式。间歇跑究竟对哪些人适合? 如何安排类似的训练?

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间歇跑是一种高低强度交错进行的跑步训练方式。在每组的距离可以是200,400,800,1200或 1600米 。这样的安排并非其他距离不合适,而是间歇跑大多在操场进行,整圈数便于计时。每组高强度以85-95%心率强度进行,随后进行放松,时间与高强度训练时间接近,心率一般会降至70%左右。

耐克UMT 精英Pacer 训练营安排了关于间歇跑的训练内容。这是种无论在专业队还是进阶的业余跑者中都非常流行的训练方式。在小团体中除了UMT训练营外,还有北京的 ”北医大澡堂“速度训练,上海 一起跑俱乐部 ”中医大老梅速度课“ 每周的固定训练。每次训练强度非常大,甚至比较辛苦,为何教练和跑者都选择间歇跑备战马拉松赛呢?

首先间歇跑是种最高效的提高速度和心肺功能的方式。通过反复的高强度刺激让身体逐渐适应较高的速度,能够忍耐更高的心率下跑以及肌肉的乳酸堆积。

其次间歇跑可以在一定的距离中组合出多种方式。通过不断调整训练的内容,让身体在不同的强度距离的刺激下提高。而如果长期以统一的速度或距离训练,身体很容易适应,提高效率较低。

但间歇跑也并非是”万能良药“ 适合所有跑者尝试。由于速度高,强度大。因此对于跑者的基础有氧能力和跑步技术动作都有较高要求。因此更适合有2,3年训练基础的跑友。对强度和姿势能更好的控制,避免伤病。训练时最好有几个水平接近的跑者一起进行,相互鼓励可以保质保量的完成训练。

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即使是有相当基础的跑者也无需安排大量的间歇训练。教练给出的建议每周间歇跑的训练量不要超过全周跑量的10%,而一些专业马拉松选手由于基础训练量非常大,因此间歇训练可能只占备战周期训练量的5%左右。

间歇跑更多的用于成绩的突破,打破自身的”瓶颈“。这种”瓶颈“有些是无法维持较高的配速跑长距离,有些是训练,比赛中速度较慢。针对不同情况可以考虑不同的间歇方式。对于耐力瓶颈可以多选择1200,1600米这类长距离间歇。而对于想在速度上进行提升的跑者更多的选择400,800米短距离间歇。

间歇跑还有一些变化,比如”法德莱克“跑法。这是一种没有刻意计划。在不同距离中反复快慢交替跑的方式?;褂泄潭ㄊ奔?,不控制里程的变速跑。比如2分钟快跑后,再进行2分钟慢跑,反复交替的方式。

与间歇跑联系较为紧密的还有一直被称为”亚索800“的理论。认为10组 800米间歇跑的成绩能够匹配马拉松成绩。比如间歇成绩在 3分钟 对应马拉松成绩在3小时。间歇成绩在 2分55秒,对应 马拉松成绩在 2小时 55分。但这种匹配没有很强的理论支撑。更多的因人而异,也许只是一个数字方面的巧合。但业余跑者可以以此为目标,激励自己,让训练更有趣一些。

耐克(nike) UMT精英 Pacer 训练营 间歇跑相关报道: 2013耐克(Nike)上海马拉松 UMT精英Pacer训练营记录(3)

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