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马拉松赛前的速度训练

马拉松比赛前2-3周对大部分跑者来说要减少跑量,休养伤病,恢复状态,用最饱满的体能去迎战比赛。但还有些跑者已经跑到了比较高的水平,希望在临近的比赛中冲击PB(个人最好成绩)。这些跑者需要在赛前调整自己的状态,保证在比赛当天身体和精神状态都达到顶点,突破自我。赛前的速度训练是必不可少的部分,究竟应该怎样做呢?

131126_speed_before_race

随着跑步的年数增加,训练量的累计。很多业余跑者都跑出了非常高水平的成绩,全程马拉松成绩已突破了3小时30分,甚至是3小时。对于这些跑者来说,进一步创造个人最好成绩不再是一件容易的事了,除了在赛前进行系统完备的训练外,还需要比赛当天最好的状态发挥。赛前2-3周的调整期对他们尤为重要。

马拉松赛前2-3周被称为“减量期”。跑者大多完成过多次30公里以上的长距离训练,体能储备阶段已经完成。完成比赛不成问题。大部分跑者这期间都通过慢跑来保持状态,但对高水平跑者来说,还需要保持一定的兴奋度和之前的训练水平。因此在控制强度和保持状态之间就是一门平衡的艺术。

很多跑者在比赛准备期累积了大量的训练量,但在“减量期”并未给身体适度的刺激,导致在比赛期间不够兴奋。虽然有足够的体能支撑比赛,但是速度和节奏难以发挥出来,甚至状态比训练时还差。这种状态往往是因为在“减量期”没有保持速度训练的刺激。

减量期的速度训练,训练量比较低,强度也考虑80%左右的强度。并非要跑出最好的表现和追求极限。更像是一次次的模拟比赛的强度刺激。赛前进行2-3次的速度训练,可以帮助维持状态。速度训练一般可以安排在比赛前的15天左右1次 ,8-10天左右1次,3-4天左右1次。随着比赛的临近,强度递减。训练安排如下.

赛前15天:5组1600米间歇跑。充分的刺激肌肉感觉,提升速度。

赛前8-10天:进行渐快的12-15公里Tempo训练。在最后的5-8公里用计划的比赛配速跑,体会比赛配速感觉,保持肌肉兴奋度。

赛前3-4天:进行5公里的比赛配速跑。保持对肌肉的持续刺激,同时测试赛事温度和装备。

这样的三次训练都带有一定的强度,因此在训练前要做好充分的热身和准备,保持良好的精神状态,不要赛前受伤。进行的比赛配速跑阶段,注意力要集中,深深的记住那种比赛时的感觉。身体保持放松状态,控制步频和步幅,产生良好的节奏。使身体持续保持高水平的竞技状态。

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