The 800-meter run is a typical aerobic and anaerobic run. The requirements for aerobic energy supply and anaerobic energy supply are very high. Therefore, training should not only improve the function of the heart and circulatory system, but also enhance the ability of aerobic energy supply; It is also necessary to improve muscle working ability and enhance anaerobic energy supply ability.
The physiological function of variable speed running is firstly to increase the heart capacity and improve the heart's ability to pump blood to the circulatory system during running, so as to better provide blood for working muscles and improve aerobic metabolism, that is, to improve endurance.
The physiological function of interval running is to cause "excessive acidification" of muscle blood. In order to eliminate the influence of "over acidification" on muscle working ability, it is required to have a large amount of alkali reserves in the blood to play a neutralizing role. Athletes have the ability to better resist "over acidification" and lack of oxygen for a long time, so they improve their anaerobic energy supply ability, that is, speed endurance.
Running at a constant speed (or at a fixed time) also has the same physiological effect as running at a variable speed. If used frequently, it will affect the biochemical changes of muscle contraction, increase glycogen in muscle, and improve the ability of aerobic decomposition to produce energy needed for muscle contraction. On the contrary, the anaerobic decomposition ability needed to exert speed will be relatively weakened due to lack of exercise, which will affect speed and then affect other special achievements, so it is not suitable for sports candidates' 800-meter training.
Sports candidates 800 meters training, the first stage mostly uses variable speed running training; In the second stage, variable speed running and interval running training are alternately adopted; In the third stage, interval running training is mostly used.
Second, arrange the 800-meter training in the weekly training plan reasonably.
The weekly training plan is formulated according to the tasks, contents and requirements stipulated in the stage training plan. When making a weekly training plan, we should accurately grasp the training situation of the trainees, carefully consider the exercise load of the training according to the existing training level of the trainees, and give consideration to all special trainings. The 800-meter training arrangement in the weekly training plan: the first and second stages are generally twice a week, the third stage is not less than once a week, and the training interval is not less than two days; It must be separated from strength quality training (especially barbell weight training), and it is usually arranged one or two days before high-intensity strength quality training, or on weekends, through Sunday adjustment, in order to achieve excessive recovery.
Third, the amount and intensity of exercise in a training class.
In the 800-meter training of physical education candidates, the exercise load is gradually increased in the first stage, the intensity of the exercise load is increased in the second stage, and the intensity is only increased in the third stage, without increasing the amount of exercise (or appropriately reducing the amount of exercise). The following is the teaching plan for the volume and intensity of the second stage 800-meter training:
1. Exercise amount and intensity arrangement of variable speed running
The running amount of each training class is about 4 times of the special distance of 800 meters. For example, if150m and 200m are used as fast running and100m is used as jogging adjustment, the training amount is: running 12 ~ 14 fast running150m+jogging100m. Or run 10 ~ 12, run 200m+jog100m. The intensity of the fast running period is not less than 70%, and the jogging period is not more than 3 times of the fast running period.
2. Arrangement of the amount of exercise and intensity of interval running
The running amount of each training class is about 3 times of the special distance of 800 meters. If the interval running of 200m, 300m and 400m is adopted, the training amount is:10 ~12 200m; Or 6 to 8 300-meter runs; Or five or six 400-meter races. The intensity of running is not less than 80% of your top speed. If the intensity of running is below 70%, it is not enough to stimulate people's body and has little significance to improve their performance.
Sorry, there are no 400 meters, but there are 800 meters. I hope it helps you.