發表於 2009-12-5 10:27:54
Short Intervals (Strideouts):
Running short repetitions quickly but with relaxed form helps train your muscles to eliminate unnecessary movements and maintain control at fast speeds. Along with improved running form, you’ll gain power in your legs and trunk that may also contribute to improved running economy. These intervals are short enough, and done with sufficient rest between, that lactate levels remain moderate throughout the workout. As a result, they won’t interfere with your more marathon-specific workouts.
A typical session is 12 repetitions (or 2 sets of 6 repetitions with 3-5 minutes between sets) of 100 meters in which you accelerate up to full speed over the first 70 meters and then float for the last 30 meters. Another often-used session is 10 repetitions (or 2 sets of 5 repetitions) of 30 to 45 seconds, in which the acceleration is not as dramatic.
It’s critical to remain relaxed during these repetitions. Avoid clenching your fists, lifting your shoulders, tightening your neck muscles, etc. Concentrate on running with good form, and focus on one aspect of good form, such as relaxed arms or complete hip extension, during each interval.
These sessions aren’t designed to improve your cardiovascular system, so there’s no reason to use a short rest between accelerations. A typical recovery is to jog or even walk the same distance between repetitions. The most important considerations are to maintain good running form and to concentrate on accelerating powerfully during each repetition. html hit counter