Exercise: male1600 m; Female1200m; Do warm-up exercises first.

1 and 200M* 1 It takes 40 seconds to complete the women's 50 seconds (5 seconds can be added according to individual circumstances). take a break

2. 400* 1 The grade requirement is 1 minute and 25 seconds, and girls are required to complete 1 minute and 45 seconds (it can be increased by no more than 15 seconds according to personal circumstances), and take a rest for 5 minutes.

3, 800M variable speed running (girls are 400M variable speed running), requirements, straight line fast, slow curve, the speed of each straight line (100M), requires 20 seconds (girls 25 seconds) to complete (+3 seconds according to the situation), the curve is to adjust the road section (100), mainly to understand the curve running. Each corner can be completed in 40 seconds (45 seconds for girls), and rest for 7 minutes.

4, 200M performance requirements are 45 seconds to complete the women's 55 seconds (5 seconds can be added according to personal circumstances).

Relax, jog or walk two laps, mainly to adjust the depth of breathing to avoid being too sore the next day.

The second day of adaptation training (adaptation period)

The amount of exercise is 1200M for men and 800M for women. Do warm-up exercises first.

1 and 200M* 1 It takes 40 seconds to complete the women's 50 seconds (5 seconds can be added according to individual circumstances). take a break

2, 400M variable speed running, requirements, straight line fast, slow curve, the speed of each straight line (100M), requires 20 seconds to complete (+5 seconds according to the situation), the curve is the adjustment section (100), each curve can be completed within 40 seconds, and the rest is 10 minutes.

3.400M jogging at a constant speed takes 1 min for the first 400M, 1 min for girls, 50 seconds (which can be increased by no more than 15 seconds according to personal circumstances), 60 seconds for the last 200M and 70 seconds for girls (which can be increased by 5 seconds according to personal circumstances).

The third day of aerobic capacity training

The amount of exercise is male 1700M and female1300 m. Do warm-up exercises first.

1, 100M* 1 The performance requirement is 20 seconds to complete the women's 25 seconds (5 seconds can be added according to individual circumstances). take a break

2, 400M variable speed running, requirements, straight line fast, slow curve, the speed of each straight line (100M), requires 20 seconds to complete (25 seconds for girls) (+5 seconds according to the situation), the curve is an adjustment section (100), and each curve can be completed within 40 seconds (45 seconds for girls).

3. Run 400 m at a constant speed+400 m at a variable speed (women don't need it). The performance of the first 400M uniform running is required to be 1 min 30 seconds, and that of girls is 1 min 50 seconds (it can be increased by no more than 15 seconds according to individual circumstances). The requirements for running 400M at variable speed are the same as the second one, and the time is 65438.

relaxing exercise

Rest on the fourth day

There is no requirement for exercise.

1, jogging on the playground, faster than walking, belongs to recovery training.

The fifth day, upgrade training.

The amount of exercise is 2000M for men and 0/600 m for women.

The performance requirements of 1 and 400M* 1 are women 1 min for 20 seconds (it can be increased by no more than 10 seconds according to individual circumstances). take a break

2, 800M+400M variable speed running. The first 800M requires boys to run in 4 minutes, girls in 4 minutes and 30 seconds, and the latter 400M requires variable speed running. The speed of each straight line is required to be (100M) and 22 seconds (25 seconds for girls) (+5 seconds as the case may be). This curve is the adjusted section (100 m).

3. Run 400M at a constant speed and try your best to finish. Time should not exceed 1 min for 50 seconds.

Relax and exercise.