Training distance runners

The 5000 meter run. The world Cup 2011

During the preparation of the athlete specializing in long distances, you need each week cycle be divided into four types of cross-country training: remote training, training on the level of the threshold, interval training and speed training.

Each exercise has a unique effect on the body of a runner. Properly coordinated running load in the overall training program will help develop

a well-functioning, controlled by a regulatory mechanism of the impact of the runner.

Consider these types of cross-country training:

REMOTE TRAINING takes 70 to 80 per cent of the total and is considered a native of the training process.

Jogging 30-40 minutes in a pace of about 70% of maximum heart rate. In other words, Continue reading

Why physical exercise

Sufficiently accurate and relatively simple way to control the intensity of physical activity is control by the pulse during its execution. When you perform physical activity You control pulse for 10 seconds, and compare the value with the tabular data that also take into account the patient’s age. For example, if You are 50, then when you perform physical activity at an intensity of 60%, and with this value it is necessary to start the load, Your pulse for 10 seconds should not exceed 17 shots for 10 seconds. Later, some time when You adapt to this workload, You can increase it to 75% of the maximum value that will account for the age of 50 years 21 the reduction of heart for 10 seconds. Our main goal is to achieve load 85%, since this intensity fat burning and the benefits of

load will be maximum and it will be 24 shots in 10 seconds.

However, the above method is still time consuming, does not take into account the fitness of the body and occupies the time and attention of the student. Therefore offer a more Continue reading

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