1500m running plan and running method

The training plan determines your results (the results are not equal to the first place, mainly because your training results in the past few months can be recognized by yourself). As a girl, running under 5 minutes in the 1500 meters is enough. Okay, 1500 meters has nothing to do with your lung capacity. After running 2 laps, you are basically running without oxygen. Playing basketball will help improve your body coordination. However, the habit of basketball is to change the rhythm (changes in speed). Although this is I also exercise, but this is not good for the rhythm of running 1500 meters. It is recommended that you run more actively than usual every time you play basketball. Also, when playing zone defense and defense, you should seriously practice defensive footwork and maintain a half-squat posture to achieve the goal. The most standard height is to have the right to rebound and practice defensive footwork exercises when you are tired. This is very important. It can make your calf muscles more powerful and enable the calf muscles to regain strength in a short time. So that you will not have leg muscles weaken under anaerobic conditions in the future 1500 or 3000 meter competition) These 8 months of training 1. 5 minutes of skipping (slow rhythm jumping) every day and rest after the end 2 -3 minutes 2. Do preparatory activities (that is, some actions to pull the ligaments) for 7-15 minutes. If you do not develop the habit of pulling the ligaments, your training will not improve and the consequences will be serious (you may be injured frequently or You discover that you have joint inflammation when you are about 30 years old) 3. Then run 50 meters and then run 5 to 10 reps into 1 set. After each set of exercises, rest for 3-5 minutes and do 3 sets at a time. That is, for 15-30 reps, the reverse running speed should be kept above the moderate speed. The last 2 50 meters of each group should be run at full speed, then rest for 3-5 minutes before practicing another set. Then run in reverse, rest for 3-5 minutes, and then practice for 1 set. You can then rest for 10-15 minutes. 4. If you run 1500-3000 meters, it is recommended to run only 1500 meters at a moderate speed or practice like this for a month. Don’t always think about improving your performance. For one month, I mainly want you to understand the level of your physical function. During this month, you should not pay attention to your 1500-meter time. What is important is that you find yourself in this month's 1500-meter practice. When do you find that your physical fitness declines and when does anaerobic exercise occur? You must find your shortcomings in this month. 5. If you find your shortcomings in the first month (it doesn’t matter what shortcomings should be Call it a problem or a habit) You have to adjust your 1500 running habit last month in the next 2 months. Improve your habits and see how your performance improves. If your performance improves, then try the 2000- The speed of 3000 meters is also a moderate up and down running method. Do not run at full speed. This will only make you feel tired in the early stage of 8 months, which is very detrimental to improving your performance. (This month, if you improve your 1500 meter habits, it will take 10-15 days. You can save time to practice 2000-3000 meters) 6. In the third month, you can make certain rest adjustments. Plan a 5-day rest or do some small amount of exercise in these 5 days. After the adjustment, you can start practicing as usual. Training, but now you don’t need to practice at 2000-3000 meters. Now you mainly practice at 1500 meters. At this time, you will find that your performance has improved or declined. If it declines, it is due to your habits in the previous 2000-3000 meters training. ...If your performance improves, don't be happy. What you need to do next is to train on the use of rhythm (rhythm is where the real training begins). However, for this training, I must know your habits and shortcomings for 1500 meters before I can train you. Arrangement... But what you need to practice in the future is to add two 400-meter speeds to your daily practice. The full speed time must be within 1 minute and 05 seconds. I don’t want you to be able to run within 1 minute, thinking that you are training for 1500 meters. 7. In the fourth month, you need to practice the two 400-meter speed runs after 1500 meters. Each 400-meter run must be within 1 minute 05 or 1 minute 15 seconds. You will feel very tired at this time, but you have no choice but to do it. this

In the last 15 days of the fourth month of training, you have to add 4 to 6 400 meters to the 1500 meters. This is very tiring. You can run to the 5th of next month. 8. Look at your results in the fifth month. How much progress has it made compared to the first month? If you are not satisfied, then you'd better give up on me. My practice method is that you have 4 months left to compete. If your results are not good, you must make other training choices... Finally, I want to What I’m talking about is the essentials of 1500. Understand your own habits, overcome the psychological fear and physical discomfort in anaerobic conditions, and make your own tactics. Should you follow or always lead? If you follow the tactics, then the 400-meter training I mentioned will definitely be in the last 350-350 of the game. The 200 or the last 100 meters play a role. People run hard, but you don’t have to use your mind to finish the 1500-meter race. What’s important is not getting first place. What’s important is what you gained in the race, whether you experienced happiness or pain... ..Also, if the game is tense, you'd better talk to others more (tell some jokes or something). If you don't like to talk, then you only need to say one sentence, but it depends on your luck. If someone forces you to run away, just like The referee calls for someone to force the run so that everyone will feel pressure and the running will be fair (but women are rarely nervous). Also, with 1500 experience points, when running around corners, you should run against the left track line. This can save up to 4 seconds. During the above time, do not lower your head to see how your feet are pressing, because as soon as you lower your head, you will see your legs. In this way, you will feel invisible pressure? If you don’t believe me, try it during the competition... Never look at your legs when turning... There are many ways to stop practice... Just practice 1, 3, 5, 7 days a week. You can do it on the 2nd and 4th. Practice climbing and running steps. Rest on Monday 6 to adjust. Maintain 8 hours of sleep and rest every day for two weeks before the competition