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Виды специфичных беговых нагрузок

Ср, 03/03/2010 - 18:01 — Dmitriy

Виды специфичных беговых нагрузок

Имеются пять основных специфичных беговых нагрузок, составля­ющих основу специальной подготовки бегунов. В соответствии с напря­женностью их можно классифицировать в следующем порядке: облег­ченный фартлек, бег по пересеченной местности, продолжительный быстрый бег, фартлек, темповый бег (см. табл.).

Специфичные беговые нагрузки в тренировке бегунов

Средства

Объем в одном тренировочном занятии (км)

Уровень интенсивности

Наличие пауз для отдыха

Наличие подъемов

Категории бегунов

Облегченный фартлек

5-8

Короткие ускорения в темпе бега на 10 км

Есть

Нет

Начинающие, подготовленные

и быстрее

Бег по пересеченной

5-16

Умеренный

Есть

Много

Подготовленные, опытные

местности

и соревновательный

темп

Продолжительный быстрый бег

8-16

Для бега на 3-15 км -темп полумарафона, для бега на 16-35 км - темп

Нет

Мало

Подготовленные, опытные

марафона

Фартлек

6-14

Быстрый темп

Есть

Мало

Опытные

Темповой бег

5-10

90% от максимальных

Нет

Нет

Опытные

усилий для данной

дистанции

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