Special planning that most people use te tsic runners

“The word te tsah or te By personal passion, this applies to everything that does not make a professional practice character“Explains a Study Of UAI. However, it is not necessary Professional athlete to to Run faster In just 4 weeks. Here is a special plan that many people use Street runners To improve speed in races 5KY 10K.

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Andrea Reese

How many te tehian runners used to run faster in just 4 weeks

For a lot of people Run fast This is not only for professional athletes, but Te They can improve this goal especially performance 5KY 10K. The plan of 4 weeks Performs 3 -session structure with training (Breaks, medium filming, long -thrown) It grows Speed.

Therefore, keeping The weekly construction of the basic 3 days, The idea is that you are gradually increasing this scheme Trouble or volume To reach your goal: Run faster. Good luck!

Week 1

The main goal of The first week Body activation, review Technique And prevent Injuries.

• At the time of Dia 1 Works with 6 laps breaks 400 meters away At a severe 5K rhythm, a recovery of 90 seconds takes a walk or jogging.

• In it Dia 2 This represents the medium filming, for example, runs some 5-6 km At the quiet rhythm.

• Meanwhile, for Dia 3 Option to approach some long -term 8km At the quiet rhythm.

2nd week

Already the goal The second week Training increases Aerobic capacity And patience Attempt.

• At the time of Dia 1 Work with high and low intensity. Make 5 turns 600 Metrol At the rate of 5 km, rest for 90-120 seconds.

• At the time of Dia 2 Sign up the medium filming, running some 6-7 km At the moderate rhythm.

• Finally, during the time Dia 3 Do for a long time 9-10 km.

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Andrea Reese

3rd week

You are already your average 4 weeks of planning to drive fasterThere is an idea of ​​improving continuous speed and restoration efficiency.

• At the time of Dia 1 Works with 4 laps breaks dAnd 800 meters At a career rate; With 2 minutes of rest.

• He is Dia 2 Filming should be at average speed, some runs around 7-8 km away.

• Finally, the Dia 3 It has been long, running some 10-11 km.

4th week

In Fourth and last week Your plan for Run fasterIndicates an active recovery, allowing the body to be assembled.

• In it Dia 1 For example, make soft breaks like 6 laps 200 metro With 1 minute rest, at a fast but controlled rhythm.

• In it Dia 2 Short filming was given, which was aimed at a distance 5-6 km At the quiet rhythm.

• He is The third and last day Reserve for the long short circulation of the plan, running some 8km With soft speed.

4 -Week Plan: What does science say that most people follow te tsah runners?

1. Speed ​​lifting: They are sessions that work at power and speed Cortex and serious breaks. And and Study Posted Journal of Strent and Conditioning Research Showed that excessive intensity breaks improve significantly Career Economy And the Vo2max (Maximum oxygen consumption).

“He is Maximum VO2 Measuring the ability to eat body oxygen during a given exercise“He explained Jason Giford, Professor of Physiology of Exercise Brigham Young UniversityCited National Geographic.

2. Controlled firing: They are also called Background training or long runs. Career sessions with moderate and continuous pace they are common More than 50 minutes. Its main objective is to develop aerobic and muscle resistance.

He is Sports Medicine Indicates that Moderate but stable trainingImprove cardiovascular efficiency from overloading the body. In fact, he recommends that ”Most adults do Cardiosphere training moderate intensity at the time 30 minutes, Five days of week“.

3. The tall soft runs: These are also known as “long filming” or “resistance races”. It’s about Career training in slow but stable rhythm, Effective to get resistance and mental tolerance.

A. Investigation Published Pubmed Central Showed it Large intensity training Increases the oxidation efficiency of fats and plasma volume, which indicates the size of the liquid component of the blood.

The Oxidation of fats The body’s ability to use fats as an energy source when training is the ability of the body.

This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.