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Соотношение объемных и интенсивных беговых нагрузок

Сб, 03/10/2009 - 19:10 — Dmitriy

Соотношение объемных и интенсивных беговых нагрузок

Соотношение объемных и интенсивных беговых нагрузок в тренировочных занятиях в зависимости от специализации

Специализация Количество объемных занятий (%) Количество интенсивных занятий (%)
5 км 75 25
10 км - полумарафон 85 15
Марафон 90 10

Постепенно наращивая объемы беговых нагрузок, бегун однажды обнаружит, что не может соревноваться в быстром темпе. Это значит, что он создал достаточную базу выносливости и теперь ему нужны ин­тенсивные беговые нагрузки.

Спортсмену необходимо выполнять интенсивные беговые нагруз­ки, если:

  1. ему трудно держать быстрый темп в соревнованиях;
  2. на финише он чувствует, что мог бы бежать дальше, если бы ди­станция была длиннее;
  3. он в начале или по ходу дистанции не может увеличить темп, а на финише выполнить набегание;
  4. у него не хватает сил при беге в подъем;
  5. его спортивная форма нуждается в улучшении;
  6. ему нужно повысить соревновательную скорость на дистанции;
  7. он осуществляет подводку к ключевому соревнованию (серии со­ревнований);

ему нужно определить (протестировать) свои скоростные возмож­ности, не участвуя в соревнованиях.

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