Sports form and periods of year-round running training
Sports training is the process of implementing several interaction programs, each of which determines the corresponding internal adaptation program. Each of these training programs consists of a set of specialized tools that are repeated in the appropriate sequence for the required time and a certain number of training sessions. These programs, with different connections, ratios of magnitudes and forces of interaction, enter into various types of relationships. In one case, one program complements the other, in the second - they contradict each other, in the third - they do not have the proper influence on each other. The use of local training programs using a diverse set of methods of one prevailing direction provides the possibility of in-depth solution of a particular problem, as a result of which adaptation processes proceed more intensively. Planning of training loads at individual stages, in periods, cycles is carried out taking into account the laws of adaptation and is largely determined by the competition calendar. Planning of year-round training of athletes is one of the important aspects of process management. During training, the athlete's body is exposed to several training programs in order to develop running speed, speed and special endurance, speed-strength capabilities, improve the coordination structure of movements in flat running, etc.
Each of the training programs is carried out using exercises repeated in the appropriate sequence for the required time and a certain number of training sessions.
The time and level of achievement of planned sports results depend on the scientifically sound planning of individual training sessions, different in focus of working and pre-competition weekly cycles, stages, and periods of annual training.
In order to correctly solve this main task, it is necessary to proceed from the most important, fundamental properties of the human body - the ability to adapt and homeostasis.
The methodology for training middle-distance runners is constantly being improved, and mainly by increasing the volume and intensity of training loads. Modern high-class runners have brought the volume and intensity of training work to a level close to the limit of the body's functional capabilities. Further increasing them is not the only and far from effective way to improve sports results.
At each stage, the search for new ways and reserves in the organization of athletes' training is quite relevant. One of the main problems in the system of training middle-distance runners is the problem of standardization, planning and organization of training loads in the annual cycle. The effectiveness of the training process is largely determined by the degree of training load management, improvement of traditional types and forms of training construction.
Optimal construction of the training process is largely related to rational planning of the annual cycle. The effectiveness of such planning is determined by: the structure of the annual cycle; the main tasks by stages of training, the distribution of the volume of basic training tools by weeks; the calendar and system of competitions; the patterns of development and formation of sports form; dynamics of sports loads in the annual cycle; dynamics of the athlete's condition in the annual cycle; rational organization of pedagogical and medical-biological control.
Purpose: Based on the analysis of literary sources and the experience of the best coaches, to develop a working program for the training process of middle-distance running.
Tasks: to determine the directions of training, training tasks by periods and stages, the volume and intensity of classes, to draw up approximate microcycles of training. The practical significance of the work is expressed in the possibility of practical use of the developed training program for middle-distance runners.
I. Sports form and periods of year-round training
Effective management of the training of runners is possible only under the condition of objective planning of all structural units of the training process. Such planning should provide, on the one hand, for determining the content of the training, and on the other hand, for its structure, ensuring the achievement of the highest sports result at a specific stage of the runner's training. The solution to this problem is closely related to the development of sports form, which has three phases: acquisition, preservation (relative stabilization) and partial loss. The listed phases are clearly manifested not only in the level of sports results, but also in the change in the indicators of functional fitness.
The first phase includes two consecutive stages: the formation of the prerequisites for sports form and its direct formation. Training at the first stage should ensure an increase in the general level of functional capabilities of the body, the comprehensive development of the physical and volitional abilities of the runner - all this forms the basis for future sports form. At the second stage, the goal of training is to increase special fitness, develop abilities specific to middle-distance running, and improve running technique and tactics. At the end of the stage, optimal relationships are formed between the specified factors, which is characteristic of sports form. But initially these relationships do not have great stability.
The phase of stabilization of sports form corresponds to the runner's readiness to achieve the highest results based on a high level of special fitness, the development of abilities that determine success in competitive activities.
The phase of partial loss of sports form is characterized by a decline in special training, a decrease in the capabilities of functional systems and a break in optimal connections between them. At the same time, different indicators of preparedness do not decrease simultaneously. The most specialized indicator decreases faster, for example, in runners - special endurance.
At the same time, general endurance, which depends on the aerobic capabilities of the body, is preserved longer.
In accordance with the phases of development of sports form, the training cycle is usually divided into three periods: preparatory, during which the task of forming a form is solved; competitive, when conditions are created for its preservation and achievement of the highest sports results; transitional - a period of partial loss of sports form.
Each phase of development of sports form corresponds to a certain content and duration of periods in the training cycle. They must coincide with the number and duration of phases of development of sports form. But in one period there may be phases of loss and formation of sports form, which is characteristic of two-cycle planning of year-round training.
II. Structure and planning of the training process in the annual macrocycle.
The annual macrocycle is widely used by runners and has three periods: preparatory (29-32 weeks), competitive (17-18 weeks) and transitional (3-4 weeks). In turn, the first two periods consist of a number of stages. During each period and stage, various tasks are solved using appropriate training methods and means. Based on these tasks, the necessary volumes and intensity of training work are determined.
I.1. Preparatory period
The most important and longest in the annual macrocycle is the preparatory period. This period includes five stages: induction (3-4 weeks), first basic (10-11 weeks), winter competitive (4-6 weeks), second basic (5-6 weeks), pre-competitive (3-4 weeks).
Involving stage
The main task of this stage is to restore, and then increase the level of development of the functional capabilities of the cardiovascular and respiratory systems. The duration of the stage is determined by how much the functional preparedness of a particular runner has decreased in the transitional period.
The volume of running work increases rapidly, reaching 90-95% of the maximum for a given year in the microcycle at the end of the stage. At this time, mainly unstressed uniform work of an aerobic nature is performed and only about 5% of the total running load is of an aerobic-anaerobic orientation. In addition to running training, sports outdoor games and swimming can be used to increase the capabilities of the cardiovascular and respiratory systems. At the same time, it is necessary to use complexes of special running and general developmental exercises. Since the intensity at this stage is low, classes alternate in microcycles, mainly only in the volume of work performed.
Approximate weekly microcycle
at the intensive training stage
Monday. Slow running - 2 km; Z.R.V. - 15 min.; steady running in aerobic mode at a heart rate of up to 150 beats/min - 12 km.
Tuesday. Slow running - 2 km; Z.R.V. and special exercises - 35 min.; running in aerobic mode at a heart rate of up to 130-140 beats/min - 8 km; sports games - 45 min.
Wednesday. Slow running - 2 km; Z.R.V. - 15 min.; running in aerobic mode at a heart rate of up to 160 beats/min - 15 km.
Thursday. Slow running - 2 km; Z.R.V. - 15 min.; steady running in aerobic mode at a heart rate of up to 160-165 beats/min— 8
Friday. Slow running—2 km; Z.R.V. and special exercises— 35 min.; running in aerobic mode at a heart rate of up to 130-140 beats/min— 8 km.
Saturday. Slow running—3 km; Z.R.V.— 15 min.; steady running in aerobic mode at a heart rate of 140-150 beats/min— 20 km.
Sunday. Rest.
The first basic stage (10-11 weeks).
During the long-term first basic stage, a wide range of issues related to the training of runners are addressed. The most important of them are increasing overall physical fitness and the capabilities of the main functional systems of the body, as well as psychological qualities. Particular attention should be paid to the development of aerobic capabilities and aerobic capacity, and by the end of the stage - and aerobic power. In this regard, the volume of running in microcycles reaches its maximum. In addition, important importance is given to improving the fitness and flexibility of runners at this stage. The specified tasks are solved using continuous running and running with breaks of different intensity, strength and speed-strength, and also general developmental exercises.
The ratio of the volume of means during the stage is not constant, but changes towards a gradual increase in the volume of means that are closer to competitive activity, both in the structure of movements and in the nature of energy supply. For example, if at the beginning of the stage the volume of aerobic running is 93% of the total volume of running, then by the end of the stage it can reach 88%. The volume of running in the aerobic-anaerobic mode, on the contrary, increases from 6% to 10%, and in the anaerobic mode - from 1% to 2%. At this time, the volume of general developing exercises gradually decreases. As for the dynamics of the volume of strength and speed-strength means, it is characterized by multidirectional changes in the volume of strength and jumping exercises.
It should also be noted that the intensity of performing strength and speed-strength exercises should increase throughout the stage. Characterizing the dynamics of the volume of the training load as a whole during the stage, it should be noted that it should increase from month to month, reaching a maximum value in the last month of the stage. At the end of the first basic stage of the preparatory period, the volume of running work in microcycles reaches a maximum for this year. At the same time, it is necessary to reduce the volume of general developmental and weight-bearing exercises, but increase the volume of jumping exercises performed not only on the track, but also on the terrain.
Approximate weekly microcycle at the beginning of the first basic stage.
Monday. Slow run - 3 km; Z.R.V. - 15 min; running in aerobic mode at a heart rate of 150-160 beats / min - 12 km; running with acceleration - 4-5 x 100 m.
Tuesday. Slow run - 2 km; Z.R.V. - 15 min; running in a mixed aerobic-anaerobic mode at a heart rate of up to 170 beats / min - 10 km; running with acceleration 5-6 x 100 m.
Wednesday. Slow run - 2 km; Z.R.V. - 15 min; running in aerobic mode at a heart rate of 155-160 beats / min; running with acceleration 5-6 x 100 m.
Thursday. Slow run — 2 km; Z.R.V. — 20 min; weight training — 25 min, jumping exercises — 20 min, flexibility exercises — 10 min, aerobic running at a heart rate of up to 140 beats/min — 6 km; sprinting — 5 x 100 m.
Friday. Slow run — 2 km; Z.R.V. — 15 min; sprinting 4 x 100 m; repeated aerobic-anaerobic running at a heart rate of up to 180 beats/min — 2000+2-1000 m; sprinting — 6 x 100 m; cooldown — 2 km.
Saturday. Slow run — 2 km; Z.R.V. — 15 min; running in aerobic mode at a heart rate of 150-160 beats/min - 15 min.
Sunday. Rest.
Approximate weekly microcycle at the end of the first basic stage.
Monday. Slow running - 2 km; Z.R.V. - 15 min; running with acceleration - 3 x 100 m; running in a mixed aerobic-anaerobic mode at a heart rate of up to 170 beats/min - 12 km.
Tuesday. Slow running - 2 km; Z.R.V. - 15 min; running in aerobic mode at a heart rate of up to 160 beats/min - 15 km; running with acceleration - 5 x 100 m.
Wednesday. Slow running - 2 km; Z.R.V. - 15 min; acceleration run - 4 x 100 m; interval run at a speed of about 80% of the maximum on segments of 10 x 300 m, rest intervals - 90 s in the form of jogging; cooldown - 3 km.
Thursday. Slow run - 2 km; Z.R.V. - 10 min; running in aerobic mode at a heart rate of up to 160 beats / min - 10 km; acceleration run - 5 x 100 m.
Friday. Slow run - 2 km; Z.R.V. - 15 min; acceleration run - 3 x 100 m; repeated run at a heart rate of up to 185 beats / min - 1400 + 3-1000 m (rest is determined by the time the heart rate recovers to 120 beats / min); running with acceleration - 6 x 100 m; hitch - 2 km.
Saturday. Slow running - 2 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; running in aerobic mode at a heart rate of 150-160 beats / min - 18 km.
Sunday. Rest.
Winter competitive stage (4-6 weeks)
This stage serves to monitor the progress of the training process and is intended for psychological relief from the monotonous volume work at the previous stages, as well as to check the level of preparation of functional systems and the neuromuscular apparatus.
Considering the structure of the training process within the framework of the annual cycle, we see that middle-distance runners perform in winter competitions without special training. Therefore, the tasks listed above are only partially solved.
When determining the volume and intensity of training loads, one should take into account the goal that a particular athlete sets for himself when participating in winter competitions. One athlete can pursue the goal, diversify the training process by participating in a series of competitions and increasing the volume of intensive training. The second will achieve the highest sports result for himself at this stage. The volume is slightly reduced compared to the previous stage, but the overall power of the training process increases both due to competitive activity and an increase in the volume of work of a predominantly anaerobic nature. In particular, the weekly volume on average decreases to 60-70% of the maximum at the first basic stage. The approximate ratio of volumes in this case is as follows: 88-89% of the total volume is running in a predominantly anaerobic mode, 7-8% in a mixed mode, 3-4% in an aerobic mode. Both the volume of strength and speed of strength exercises are reduced by approximately 40-50%. The volume of work in daytime classes is reduced, due to which the total volume of loads is reduced first of all. When using intermittent running on segments of 200-500 m, the speed increases and is 85-87% of the maximum on each segment. The duration of rest intervals is determined by the time of recovery of the heart rate to 120-130 beats/min. The volume of such running in a class can be 2000-3000 m.
Running on sections of 80-100 m should be performed at a higher speed than at the previous stage. For this purpose, jumping exercises are performed with a higher intensity. The main task of runners of the above category in the winter competitive stage is to increase the functional potential of the body - on the one hand, and on the other - to develop the possibilities of its use in competitive activities.
The training process is built differently at the winter competitive stage for runners who set themselves the goal of achieving a high sports result. In this case, the total volume of running load is reduced to 40-50%. The ratio of the volumes of running work changes in the direction of increasing the volume of running in aerobic mode and reducing the volume of loads of aerobic-anaerobic orientation. Thus, the volume of anaerobic can be 7%, and aerobic-anaerobic - about 4% of the total volume of running and 88-90% of aerobic work, with more than half of it being continuous steady running at a heart rate of 140-150 beats/min and a slightly smaller part at 150-160 beats/min and above.
Approximate weekly microcycle
at the winter competitive stage
Monday. Slow running - 2 km; Z.R.V. - 15 min; running in aerobic mode at a heart rate of 140 beats/min - 8 km; running with acceleration - 4 x 100 m at a speed of 85%.
Tuesday. Slow running - 2 km; Z.R.V. - 15 min; aerobic running at a heart rate of 140 beats per minute — 15 km; acceleration running — 5 x 100 m.
Wednesday. Slow running — 2 km; Z.R.V. — 15 min; aerobic running at a heart rate of 150 beats per minute — 8 km; acceleration running — 2 (5 x 300 m).
Thursday. Slow running — 2 km; Z.R.V. — 15 min; aerobic running at a heart rate of 140-150 beats per minute — 7 km; acceleration running — 5 x 100 m.
Friday. Slow running — 2 km; Z.R.V. — 20 min; aerobic running at a heart rate of 140-150 beats per minute — 6 km; acceleration run - 4 x 150 m.
Saturday. Competition.
Sunday. Rest.
In the microcycle of the winter competitive stage, the total volume of running load does not remain constant. It is recommended, in particular, 3 weeks before the competition to use a microcycle aimed at further increasing the functional capabilities of the body. In this case, the volume of running is close to the weekly maximum in the annual cycle. The volume of anaerobic work can be approximately 3%, and in a mixed mode - up to 12% of the total volume of running.
Approximate content of the microcycle by day of the week
Monday. Slow run - 2 km; Z.R.V. - 15 min; acceleration run - 4-5 x 100 m; running in a mixed aerobic-anaerobic mode at a heart rate of up to 170 beats / min - 10 km; flexibility exercises - 10 min.
Tuesday. Slow run - 2 km; Z.R.V. - 15 min; running with acceleration - 5-6 x 100 m; running in aerobic mode with a heart rate of up to 160 beats / min - 15 km; jumping from foot to foot - 4 x 100 m; flexibility exercises - 10 min.
Wednesday. Slow run - 2 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; interval running - 2 x (5 x 300 m) at a speed of 85% of the maximum, rest intervals - 2.5 min in the form of jogging and 5 min between sets; cooldown - 2 km.
Thursday. Slow run - 2 km; Z.R.V. - 15 min; jumping from one foot to the other uphill - 4 x 100 m; running in aerobic mode at a heart rate of up to 160 beats / min - 6 km; flexibility exercises - 10 min running with acceleration - 5-6 x 100 m.
Friday. Slow running - 2 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; repeated running at a heart rate of up to 185 beats / min
- 4 x 1000 m; flexibility exercises - 10 min; running with acceleration
- 5 x 100 m.
Saturday. Slow running - 2 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; running in aerobic mode at a heart rate of up to 160 beats / min - 15 km.
Sunday. Rest.
Training in the penultimate weekly microcycle before the competition is dedicated to increasing the special performance of athletes, as well as direct preparation for the start. The total running volume is reduced and is approximately
70% of the volume of the previous microcycle. The volume of work in a predominantly anaerobic mode increases to 7-10%, provided that the volume of running in the aerobic-anaerobic mode is reduced to 6-7%.
Approximate content of the microcycle by day of the week
Monday. Slow running - 2 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; running in aerobic mode at a heart rate of up to 140-145 beats / min - 6 km; flexibility exercises - 15 min.
Tuesday. Slow running - 2 km; Z.R.V. - 15 min; sprint — 3 x 100 m; aerobic running at a heart rate of up to 160 beats/min — 13 km; sprint — 6 x 100 m; flexibility exercises — 15 min.
Wednesday. Slow running — 2 km; Z.R.V. — 15 min; jumping from foot to foot — 3 x 100 m; sprint — 4 x 100 m; interval running 2 x (5 x 200 m) at a speed of 87%, rest 90 s in the form of jogging; jumping from foot to foot — 3 x 100 m; cooldown — 1 km.
Thursday. Slow running — 2 km; Z.R.V. — 15 min; jumping from foot to foot uphill — 4 x 100 m; aerobic running at a heart rate of up to 160 beats/min — 6 km; flexibility exercises — 10 min; acceleration running — 5-6 x 100 m.
Friday. Slow running — 2 km; Z.R.V. — 15 min; acceleration running — 4 x 100 m; repeated running at a heart rate of up to 185 beats/min
— 4 x 1000 m; flexibility exercises — 10 min; acceleration running
— 5 x 100 m.
Saturday. Slow running — 2 km; Z.R.V. — 15 min; acceleration running — 3-4 x 100 m; aerobic running at a heart rate of up to 150-160 beats/min — 14 km; acceleration running — 5 x 100 m; flexibility exercises - 15 min.
Sunday. Rest.
In the last weekly microcycle before the competition, the total running volume is approximately 60-65% of the volume of the previous week. At the same time, part of the running in a predominantly anaerobic mode reaches 10-12% of the total weekly volume, and running in an aerobic-anaerobic mode is almost completely excluded. In a small volume, speed and strength exercises are also performed at this time. The main task of this microcycle is to create favorable conditions for ensuring the athlete's optimal readiness for participation in competitions.
Content of individual training sessions by day of the week
Monday. Slow running - 2 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; interval run 2 x (4 x 400 m) at a speed of 85% of the maximum; rest duration - 2 min, cooldown - 1 km.
Tuesday. Slow run - 2 km; Z.R.V. - 15 min; jumping from foot to foot - 4 x 100 m; running with acceleration - 4 x 100 m; running in aerobic mode with a heart rate of up to 160 beats / min - 10 km.
Wednesday. Slow run - 2 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; interval run 3 x 300 + 3 x 200 m) at a speed of 87% of the maximum in sections; cooldown - 1 km.
Thursday. Slow run - 1 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; running in aerobic mode at a heart rate of up to 130-140 beats / min - 6 km.
Friday. Slow running - 2 km; Z.R.V. - 15 min; running in aerobic mode at a heart rate of up to 145 beats / min - 5 km; running with acceleration - 4 x 100 m; flexibility exercises - 10 min.
Saturday. Competition.
Sunday. Rest.
The second basic stage (5-6 weeks)
The winter competitive stage ends with a change in the second basic stage. At this stage, the following tasks are solved: further increasing the capabilities of the aerobic system, especially its power and efficiency; improving the special strength training of runners. The total volume of running in the micro-cycles of the second basic stage gradually increases and reaches 90-95% of the maximum in the year. At the same time, the volume of running in the aerobic mode is approximately 90%, in the mixed mode - about 7-8%, and in the predominantly aerobic mode - 2% of the total volume of running training resources. As for the volume of aerobic training resources, approximately a third of it is continuous running at a heart rate of 130 to 145 beats / min, and two thirds - at a heart rate of 150-160 beats / min.
Approximate weekly microcycle of the beginning of the second basic stage
Monday. Slow running - 2 km; Z.R.V. - 25 min; running in aerobic mode at a heart rate of up to 130-140 beats/min - 10 km; flexibility exercises - 10 min.
Tuesday. Slow running - 2 km; Z.R.V. - 15 min; running in aerobic mode at a heart rate of up to 140-145 beats/min - 8 km; running with acceleration - 5 x 100 m; flexibility exercises - 10 min.
Wednesday. Slow running - 2 km; Z.R.V. - 25 min; running with acceleration - 4 x 100 m; running in aerobic mode at a heart rate of up to 140 beats/min - 13 km.
Thursday. Slow run — 2 km; Z.R.V. — 15 min; running in aerobic mode at a heart rate of 130-135 beats/min — 6 km.
Friday. Slow run — 2 km; Z.R.V. — 25 min; running in aerobic mode at a heart rate of up to 140-150 beats/min — 10 km; running with acceleration — 5 x 100 m; flexibility exercises — 10 min.
Saturday. Slow run — 2 km; Z.R.V. — 20 min; running with acceleration — 4-5 x 100 m; running in aerobic mode at a heart rate of 145 beats/min — 13 km; flexibility exercises — 10 min.
Sunday. Rest.
The volume of loads and the intensity of the training process as a whole during the stage increases gradually. Thus, training in the first microcycle should simultaneously ensure the recovery of the body after a series of winter competitions and prepare runners to perform large volumes of work in the following microcycles. Therefore, the running volume is 60-70% of the maximum weekly running volume. At the same time, the work is performed mainly in aerobic mode.
The second microcycle is characterized by an increase in the total running volume to 80% of the maximum. Moreover, aerobic work should be performed with greater intensity than before, and, accordingly, with a higher heart rate - up to 160 beats / min. The microcycle program includes running in an aerobic-anaerobic mode with a heart rate of up to 170 beats/min, jumping exercises and running uphill on sections of 300-400 m. Over the next 2-3 weeks, the volume of the load increases and reaches approximately 90% of the maximum volume in the year.
In the microcycle, two classes are allocated for running of an aerobic-anaerobic nature - continuous running at a heart rate of 175-180 beats/min and repeated running at a distance uphill with a heart rate of 180-185 beats/min. The length of the sections varies - first mainly long
sections (from 800 to 1000 m), then medium (from 400 to 600 m). The volume of such work in a class can be 2400-3000 m depending on the length of the sections run. Rest intervals are determined by the time it takes to return to the starting point using a jog.
Approximate microcycle in the middle of the second basic stage
Monday. Slow run - 2 km; Z.R.V. - 15 min; run with acceleration - 6 x 100 m; run in aerobic mode at a heart rate of 140 beats / min - 15 km.
Tuesday. Slow run - 2 km; Z.R.V. - 15 min; run with acceleration - 4 x 100 m; tempo run at a heart rate of up to 180 beats / min - 10 km; flexibility exercises - 10 min.
Wednesday. Slow run - 2 km; Z.R.V. - 20 min; run in aerobic mode at a heart rate of up to 150 beats / min - 13 km; acceleration run - 7 x 100 m; flexibility exercises - 10 min.
Thursday. Slow run - 2 km; Z.R.V. - 15 min; aerobic run at a heart rate of 140-145 beats / min - 6 km.
Friday. Slow run - 2 km; Z.R.V. - 20 min; repeated run uphill - 3 x 300; acceleration run - 7 x 100 m; flexibility exercises - 10 min; cooldown - 1 km.
Saturday. Slow run - 2 km; Z.R.V. - 15 min; aerobic run at a heart rate of up to 160 beats / min - 15 km; acceleration run - 5 x 100 m.
Sunday. Rest.
Pre-competition stage (3-4 weeks)
The preparatory period ends with the pre-competition stage. The content of the training process at this time involves the development of complex qualities. The athlete's training at this stage is aimed at improving the coordination of motor and vegetative systems. The main task that is solved at this stage is to ensure a slow transition to performing intensive loads in the competitive period, increasing the capacity and power of the anaerobic mechanism and improving the possibilities for realizing the functional potential and stability of the body's systems in extreme conditions of competitive activity.
In accordance with the tasks, the nature of training loads, their volume and intensity change. In the total volume of running, the share of aerobic-anaerobic (up to 8-10%) and predominantly anaerobic (3-4%) work increases. To maintain the level of aerobic capacity, continuous steady running at a heart rate of up to 190 beats/min is used, as well as recovery running at a heart rate of 130-140 beats/min. In addition to continuous intensive running, repeated running on sections of 1000-2000 m at a heart rate of 180-190 beats/min is used. At the beginning of the stage, when the segments are run at a speed of 80-85%, the running volume on the segments is approximately 2500-3000 m, and at the end of it, with increasing speed, the volume decreases to 2000-2500 m. In the first half of the stage, it is advisable to use uphill running on segments of 400-600 m, and in the second - up to 200-250 m. Uphill running is performed with a heart rate intensity of up to 185-190 beats/min, the volume is approximately 1400-1800 m.
After the end of such work, it is imperative to perform an accelerated run on flat terrain on segments of 100-150 m.
With a greater total training intensity than in the previous stage, the volume of running work in the weekly microcycles of the pre-competition stage is reduced to 80%. Training in microcycles of the second half of the stage is somewhat more intense than the first half, but no less voluminous.
Approximate weekly microcycle of the first half of the pre-competition stage
Monday. Slow run - 2 km; Z.R.V. - 15 min; running with acceleration - 3 x 100 m; running uphill 3 x 200 m at a heart rate of up to 180 beats / min; running in aerobic mode at a heart rate of 150-160 beats / min - 13 km; flexibility exercises - 10 min.
Tuesday. Slow run - 2 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; interval run 2 x (3-4 x 400 m) at a speed of 85% of the maximum; rest breaks 2.5 min in the form of jogging, between series - 5 min; cooldown - 1 km.
Wednesday. Slow run - 2 km; Z.R.V. - 15 min; uphill run 4 x 120 m; running in aerobic mode at a heart rate of 140 beats / min - 12 km; running with acceleration - 5 x 100 m.
Thursday. Slow run - 2 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; repeated run 1200 + 1000 + 1000 m at a heart rate of up to 190 beats / min; repeated run 5 x 100 m at a speed of 90%; cooldown - 1 km.
Friday. Slow run - 2 km; Z.R.V. - 15 min; running uphill 2 x 600 + 2 x 400 m at a heart rate of up to 180 beats/min; running in aerobic mode at a heart rate of 140 beats/min — 6 km.
Saturday. Slow running — 2 km; Z.R.V. — 15 min; running with acceleration — 3 x 100 m; tempo running in aerobic-anaerobic mode with a heart rate of up to 180 beats/min — 8 km.
Sunday. Rest.
In the training of the second half of the pre-competition stage, the volume of intensive running in segments increases and the total volume of running work decreases slightly.
Approximate weekly microcycle of the second half of the pre-competition stage
Monday. Slow running - 2 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; interval running from 80 to 90% - 2 x 200 + 300 + 400 + 500 + 600 m; cooldown - 1 km.
Tuesday. Slow running - 2 km; Z.R.V. - 15 min; running uphill 3 x 200 m; running with acceleration - 5 x 100 m; running in aerobic mode at a heart rate of 140 beats / min - 6 km.
Wednesday. Slow run — 2 km; Z.R.V. — 15 min; run with acceleration — 4 x 100 m; repeated run with a heart rate of 180-190 beats/min — 1200 + 2 x 1000 m, rest is optimal; break — 1.5 km.
Thursday. Slow run — 2 km; Z.R.V. — 15 min; run uphill 4 x 150 m; run with acceleration — 3 x 100 m; run in aerobic mode at a heart rate of 140-150 beats/min — 12 km.
Friday. Slow run — 2 km; Z.R.V. — 15 min; run with acceleration — 4 x 100 m; run in aerobic mode at a heart rate of 140 beats/min — 6 km.
Saturday. Slow run — 3 km; Z.R.V. — 15 min; run with acceleration — 4 x 100 m; tempo run with heart rate up to 180 beats/min — 8 km; flexibility exercises — 10 min.
Sunday. Rest.
I.2. Competitive period (18 weeks)
The competitive period, depending on the characteristics of the performances in the competitions and the method of preparation for them, is divided into three stages.
The first is the stage of the athlete’s participation in a series of training starts (approximately 4-week microcycles). The second stage is devoted to preparation for the most important competitions of the year (5-6 weeks). The third stage includes a series of competitions after the main start (3-4 week cycles) and preparation for them.
The most important tasks of the competitive period include: 1) increasing special performance; 2) improvement of technical and tactical readiness; 3) improvement of willpower, which is manifested in extreme conditions of competitive activity; 4) preservation of previously achieved level of general physical readiness.
First stage
At the first stage of the competitive period, the first two tasks are mainly solved. For this purpose, training methods and means are used that provide comprehensive improvement of individual components and special endurance as a whole. Therefore, competitive activity is an effective method.
It should be remembered that competitions should not cause athletes a high technical load.
During the stage, runners can take part in 3-4 competitions. Moreover, it is advisable to start not only at one distance, but also at several.
Increasing the intensity of training loads at the first stage (4 weeks) of the competitive period makes it necessary to reduce the total volume of running, which reaches approximately 60-70% of the maximum monthly volume of the annual cycle. The weekly volume of running load during the stage is not constant: in the first microcycle it is approximately 75%, in the second and third - 70%, and in the fourth it decreases to 50-55%. The volume of mainly anaerobic means is 7-9% of the total volume of running. In this volume, jumping exercises and running at a speed close to or higher than the ANSP level are used.
Approximate weekly microcycle of the beginning of the first competitive period
Monday. Slow running - 2 km; Z.R.V. - 15 min; running with acceleration - 4 x 100 m; for runners at a distance of 1500 m, interval running at a speed of 85% on segments of 2 x 200 + 300 + 400 + 500 + 600 m with an increase in running speed in the last 200 m; break — 1.5 km.
Tuesday. Slow run — 2 km; Z.R.V. — 15 min; running in aerobic mode at a heart rate of 130-140 beats/min — 6 km; flexibility exercises — 10 min.
Wednesday. Slow run — 2 km; Z.R.V. — 15 min; running with acceleration — 4 x 100 m; running in aerobic mode at a heart rate of 140-150 beats/min — 6 km.
Thursday. Slow run — 2 km; Z.R.V. — 15 min; jumping from foot to foot — 4 x 100 m; running with acceleration — 4 x 100 m; running in aerobic mode at a heart rate of 150 beats/min — 12 km; flexibility exercises — 10 min.
Friday. Slow run — 2 km; Z.R.V. — 15 min. Running in aerobic mode at a heart rate of 140 beats/min — 6 km; Flexibility exercises — 10 min.
Saturday. Slow run — 4 km; Z.R.V. — 20 min; Competition.
Sunday. Rest.
Second stage
Training at the second stage of the competitive period is aimed at preparing the runner for participation in important competitions of the year and achieving the greatest sporting result for himself. Taking into account that the most effective means of solving this problem is competitive activity, runners should take part in 2-3 starts in competitions with a strong composition of participants during the first three weeks of this stage. Using a ten-day microcycle allows for several intense training sessions and creates favorable conditions for effective performance in competitions.
Approximate first ten-day microcycle of the second stage of the competitive period
First day. Slow running - 2 km; Z.R.V. - 15 min; running in aerobic mode at a heart rate of 150-160 beats / min - 13 km; running with acceleration - 5 x 100 m; flexibility exercises - 10 min.
Second day. Slow running - 2 km; Z.R.V. — 15 min; running with acceleration — 4 x 100 m; repeated at a speed of 90% — 4 x 600 m, with acceleration in the last 150 m; break — 1.5 km.
Third day. Slow running — 2 km; Z.R.V. — 15 min; running with acceleration — 4 x 100 m; running in aerobic mode at a heart rate of 160 beats / min — 10 km; running with acceleration — 5 x 100 m.
Fourth day. Slow running — 2 km; Z.R.V. — 15 min; running with acceleration — 4 x 100 m; interval running — 2 x (4 x 300 - 400 m) at a speed of 87% and increasing it to 90% in the last segment in each race.