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速度与耐力的均衡之选—任意变速跑

耐克(Nike)UMT精英训练营中,陶绍明教练给大家介绍了一种新的训练方法——任意变速跑。这是一种不限制速度的控制总时间的跑法。这种看似非常随意的训练方式,其实是种既能训练耐力,也能训练速度的训练方法。这种训练方法如何实现?有哪些训练机制呢?

131121_randomrun

提到“任意变速跑”很多人会觉得这是种不靠谱的训练方法?!跋肱艿目炀涂?,慢就慢。没有具体数据指导怎么训练?”还有些人会将其与法德莱克跑法相提并论(一种没有任何配速,距离,时间限制的训练方式。)。其实这种训练方式是一种速度与耐力平衡的训练。如果很好的执行和控制将能够更好的与个人能力匹配。

在实际训练过程中,虽然对配速和间歇时间没有要求。但有2个指数的要求,因此与法德莱克跑法并不相同。具体训练方式为,确定训练时长,一般在20-40分钟。确定最高和最低心率,一般为85%-60%心率。任意速度开始加速,直到跑到设定的心率上限,便开始减速,当到达心率下限开始再次提速。

比如本次UMT 精英训练营的训练内容是先热身慢跑10分钟,然后开始20分钟的任意变速跑。心率上限175,下限125??梢酝ü我馑俣冉穆逝艿?75,然后慢跑,恢复到125-130左右再次加速。反复提速降速。实现心肺和肌肉在某一个区间内反复的冲击。

在安排任意变速跑时可以根据训练目标进行调整。比如可以在5-10公里的放松跑之后安排20分钟的任意变速跑,训练速度能力。也可以将心率上限降低,但拉长时间当做肌耐力训练。

任意变速跑训练能够与个体训练的能力相结合。通过心率来监控训练长度。提升心率的过程,既可以通过高速度短时间来完成,比如在400米的距离之内就将心率提升至175-180。也可以通过渐快的方式,在800-1000米将心率提高至上限。使身体适应不同强度,速度和心肺状态。

通过不停的打破身体对速度的适应来提升耐力,任意变速跑是种可控,可执行的相对均衡的跑步训练方式。现在被越来越多的专业运动员和跑步爱好者采用。

更多相关文章参见专题:耐克(Nike)上海马拉松 UMT精英Pacer马拉松训练营

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