(1) Monday
Doing 4000 meters in the morning takes 4 minutes and 45 seconds to 5 minutes and 50 seconds per kilometer. Improve cardiopulmonary function through aerobic training. Pay attention to the technical correction of ligament stretching and running.
Afternoon: Speed training, training content: 30m X4 times, 60m X4 times, 120m X3 times (mainly simulating the acceleration process after starting on a curve).
Quality training: low-load squat, high-load straight knee jump, fast low-intensity bench press, waist and abdominal muscle exercise.
(2) Tuesday
Special strength, snatch 40 ~ 50kg X3 ~ 4 groups X3 times. Squat, calf flexion and extension, bench press 70% ~ 90% x3~6 ~ 8 groups x3~6 times.
X2 group jumps1100mx4 times (you need to scrape the ground actively to achieve short support and forward movement when running), jogging and relaxing.
(3) Wednesday
Morning exercises are 4000 meters. The requirements are the same as Monday.
Afternoon: Running ability practice. X2 group will run the 200m at variable speed for X8 times (it takes 35 ~ 45.5 seconds to complete every 200m, with a break 1 00m, and the time required to walk100m cannot exceed1min).
(4) Thursday
Special strength, squat, calf flexion and extension 70% ~ 90% X6 ~ 8 groups X3 ~ 6 times. Half squat 40% ~ 60% x 10 ~ 12 times x 3 ~ 5 group bench press 40% ~ 60% x 12 ~ 15 times x 3 ~ 5 group.
Jump 100 meter X4 times X2 group (active scraping is needed to realize short support and forward movement during running).
Do a weight-bearing lunge 40m X4 times (this exercise can expand the pace of running well, which is an important requirement for 400m running).
Jogging to relax.
Friday
Morning exercises are 4000 meters.
Afternoon: Running ability practice. 200-meter variable-speed running X8 times and X2 groups (same Wednesday).
(6) Saturday
The special endurance is 600 meters X2 times (1: 45 ~ 2: 15 seconds, intermittent 10 minutes), and the special speed is 300 meters X2 times (55 seconds 5 ~ 1: 10 seconds, intermittent/kloc).
(7) Sunday
Rest, through this stage of training can greatly improve the running ability. And the technology has been improved, laying a good foundation for the next stage of training.