Индивидуальное планирование для начинающего бегуна
Чт, 04/03/2010 - 20:08 — Dmitriy
Цель начинающего бегуна - подготовиться к соревнованиям в беге на 10 км. Раньше он не использовал бег на отрезках. Выбор нужно осуществлять в следующем порядке.
- 1 . Установить категорию. Начинающий бегун пробегает не менее 30-35 км в неделю и уже участвовал в нескольких соревнованиях, способен в соревнованиях на 10 км поддерживать темп бега по 5 мин 40 с на каждый километр. Тренировочный темп может быть быстрее 6 мин на каждый километр. Бегун уже выполнял в тренировочных занятиях интенсивные нагрузки в виде облегченного фартлека, что показало его возможности использовать бег на отрезках с околосоревновательной скоростью.
- Выбрать отрезки для тренировочных занятий. Следует начинать с самых коротких. Освоив их, можно включать более длинные пробежки. Итак, выбираем отрезок в 400 м.
- Выбрать темп. Пробежки на отрезках следует выполнять в соревновательном темпе на 10 км, т.е. приблизительно по 2 мин 15 с на каждые 400 м, что соответствует темпу по 5 мин 40 с на каждый километр.
- Установить количество пробежек. Следует остановиться на 6 повторениях, что является минимальной рекомендацией. В последующем бегун будет стремиться выполнять 10 пробежек. На первом этапе выбранное количество пробежек будет достаточным для решения задач тренировочного занятия. При необходимости (это будет ясно в первом занятии) это количество можно сократить.
- Определить продолжительность пауз для отдыха. Лучше использовать отдых не менее 2 мин. Паузы следует заполнять ходьбой. Первое же тренировочное занятие покажет, насколько соответствует продолжительность отдыха уровню подготовленности бегуна. При необходимости паузу можно удлинить.
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