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突破全马330

马拉松圈子里有几个不成文的门槛,像是500、400、330等等。而330更像是一个分水岭,有很多跑友徘徊在330之外,过了这个门槛的人,多半会成为“速度跑者”。本文作者lele,全马最好成绩307,以个人丰富的训练、参赛经验,总结出突破330这一门槛的四点关键,在这里和大家分享。

lele

文 by 王乐

我现在已经跑过57场马拉松及以上赛事,最好成绩3小时08分,最慢成绩6小时24分(陪朋友跑),其他几次成绩分别是529、446、437、415、405、355、345、332、324和316??梢运?,马拉松跑者所能经历的时间段我基本都跑过,也正因如此,才更清楚地感受不同时间段的优势和难点。其实,马拉松有几个不成文的门槛,是很多跑步者都经历过和即将经历的:500、430、400、345、330、320、310、300……

这其中,对初学者而言,最难迈过去的是330。我自己的经历,跨越330要点在以速度为主的系统训练和心理上的调整。

相信有很多跑友徘徊在330之外,而330基本上是个分水岭,过了这个门槛的人,多半会倾向成为“速度跑者”。之后,更高速度的追求指日可待,因为330让你拥有能力、掌握好方法、调整心态也增加自信,与跑友聊天和探讨的内容会随之改变,走进一片更为广阔的速度地域,不管天气如何,耳边都是呼呼的风声。

突破一:操场上猛练速度

330的全程配速在4分55左右,也就是要用超过12公里每小时的速度连续跑上3个半小时,对马拉松选手来说,年纪大的人瓶颈往往在速度,年轻人的瓶颈往往在耐力持久上。

速度练习其实挺痛苦的,距离拉长的感觉像是痛苦慢慢袭来,而速度的痛苦则是每分每秒的过程都在爆发。有一个专业术语叫做努力指数,我更喜欢直观地把它翻译成玩命指数。如果你要练习速度,你的玩儿命指数一定是很高的。

所以,建议去操场上练习速度。长跑爱好者一般不太习惯跑操场,我们都把400米跑道戏称为拉磨圈,拉磨圈的唯一好处就是练习速度,拼命地练习速度。

世界上的最好成绩万米(场地)要比公路十公里快,这不仅仅是场地舒适的原因,更重要的是,操场让人安心。你不会担心环境的变化,可以把精力都投入到狂奔猛跑之中,那怕多出百分之一的集中精神,也能产生质的飞跃。

我从未见过不跑操场的高手。如果已经是高手但还没有跑操场,最好立刻去操场跑一跑,你将很快成为高高手。

突破二:让身体习惯4分30秒的配速

我先前挑战330的失败记录多达6次:09年北马336、10年张家口337、太原332、北马332、上马339、11年???35,直到11年4月的大连,一个又冷又刮风的天气里,完成我首次进入330的成绩316,那次突破给我带来很大的启发——要从平时训练中让身体习惯高速,习惯4分30秒的配速甚至4的配速。如果你从心理上打算按照4分55的配速跑,全马330基本上要泡汤,任何一点儿意外和闪失的后果都很严重。比如起跑人比较拥挤,比如喝水耽误了几秒钟,比如上厕所,比如天气炎热……大连马拉松我当时是按照430的配速准备比赛,平时10公里能达到4分左右的配速,富余量很充足,结果也很欣慰。

突破三:超长的LSD基础

只要跑过马拉松的人都知道这样一个词“撞墙”。撞墙的感觉,精疲力竭,体能耗尽,甚至连精神也耗尽了,属于生理极限到来,特别想放弃,心有余力不足,万念俱灰空悲切……种种残酷野蛮的词语一股脑出现在耳边,甚至开始怀疑人生……

“撞墙”一般会出现在30几公里,因人而异,有的早点儿撞,有的晚点儿撞,也有的高手比赛时候是不撞墙的,他们有自己的秘诀——平时对自己狠一点,多玩儿超长LSD。

教科书上说lsd参考版在30公里以上,也有缩水版说25公里以上,但是你要是能够跑超过42公里的lsd,结果将会大大超出你的预期,最重要的是心理上的超级自信。

我突破全马330那次比赛,正巧备战当年的TNF100公里,平时训练也达到了单次六七十公里,这个lsd可就是超长了,结果,大连马拉松我一口气就跑完42.195公里,全程根本没有降速,到终点还意犹未尽。

后来这种超长lsd训练法又得到了专业的印证。2012年东京马拉松,我见到了日本偶像级女子马拉松奥运冠军高桥尚子,世界上第一个跑进2小时20分的女子选手。她在巅峰时期的训练量是每天80公里,上午50,下午30。一般人的跑量积累和她相比都弱爆了。把目标定高一点儿,忘了撞墙这件事吧!

突破四:心理调整

330听上去挺吓人的,我以前也是这么觉得的。不过,如果你试着跟330以内的选手一块儿练习,用4分半的速度跟上他们跑5到10公里,自信心将会得到极大的加强。你会发现自己至少在短距离上不输给他们。再来几次长距离训练,你甚至开始会问自己“为什么要降速”。渐渐你将离开时速12公里的舒适区,进入新的境地——其实,连续用5分以内的配速跑很久,也没那么的难。

以上是我跑进330的经验,如果你年轻速度对你比较容易,你就多加LSD练习,如果您年长不差耐力,则有意增加操场速度练习,最主要的是,生理、心理都突破5分配速,才是进入330充分且必要的条件。

您需要才能回复
  1. 飞鹰 飞鹰

    把目标定高一点儿,忘了撞墙这件事吧!

    删除

  2. 75ca193a5bc5187d84470e91ff6278c5
    西风大神仙Lv.3
    2016-12-07 14:48:56
    说的好,俺就是训练量不多,现在还在4小时外,速度跟上,耐力多练几次,有信心进400,进330

    回应

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