8 kinds of running training methods! Master them, and you can run faster and easier ~

concept: An accelerated version of 4-mile jogging, the running rhythm keeps "the difficulty that the body can adapt".

causeRhythm running training can get rid of the metabolic wastes in the body that cause muscle "burning sensation" and thus force you to slow down. Therefore, you can work harder and last longer.

wayEstimate the fastest time to complete 3 miles (about 4.83 kilometers). Calculate the speed per mile and add 30 seconds to it.So, if you think that the fastest speed for running 3 miles is 24 minutes (that is, 8 minutes per mile), you can try to run 4 miles (about 6.44 kilometers) at a rhythm speed of 8 minutes and 30 seconds per mile.

point outKeep accurate speed control and wear a watch.

conceptComplete a series of 1000-meter runs at a rhythmic speed, with breaks in between.

causeShort-distance rhythmic running can help you maintain a strictly fixed speed, while short-term recovery can keep you at a high energy level.

wayRun 1000 meters (about 2.5 laps of the standard runway) at a rhythm speed of 4 miles (about 6.44 kilometers) (the speed determined in "1. Rhythmic Running"), then rest for 60 seconds and repeat. At the beginning, I ran 1000 meters intermittently for 6 times, and then increased it once every time I performed training, and gradually upgraded it to 10 times.

point outIf you like, you can also measure time instead of distance. Run for 3.5 minutes at a time, and then rest.

conceptFrench Tolek is Swedish for "arbitrary speed change", which means that you can speed up and slow down according to your own feelings. Very "European" way.

causeIn the French-Tolek downhill running, the interval is more structured, which is a very American way, and the last stage of running will become more difficult. If you train harder when you are tired, you will run faster when you are full of energy.

way：The starting speed is about 75% of the maximum effort and lasts for 5 minutes. Then slow down to about 40% for 5 minutes. Continue this fast-first-then-slow mode, but reduce the running time by one minute each time and increase the speed. In the last minute of the explosion, the speed should be close to the sprint.

point outIncrease the first stage by 1 minute every week, but continue to perform the same deceleration sequence until the first interval runs for 10 minutes.

concept: Many hard 1 mile (about 1.61km) runs, with breaks in between.

causeThe length and intensity of the 1-mile cycle run force you to reach the edge of your aerobic limit, and enhance your endurance and willpower, which are necessary qualities for long and hard running.

wayRun 3 or 4 1-mile (about 1.61 km) intervals at the speed of 5 km race. After each mile, rest for 4 minutes.

point outBudget your physical strength so that you can finish every quarter mile (about 0.4 km) at the same speed.

conceptTry to run as fast as you can with jogging to recover your strength.

causeThe best way is to run with maximum oxygen uptake.

wayWarm up until you sweat. Subtract 10 seconds from the speed of 1 mile (about 1.61 km) running cycle, and maintain 800 meters (equivalent to 2 standard runways) at this speed. After each 800-meter run, jog around the track before repeating.

point outAt the beginning, run 4 times in each training class, and then increase it once in each training class until you can finish 8 times without being forced.

conceptTry to run as fast as you can with jogging to recover your strength.

causeTrain your ending acceleration ability.

wayRun at your fastest 1 mile (about 1.61 kilometers) (if your personal record of 1 mile, abbreviated as PR, is 7 minutes, you need to finish 400 meters in 105 seconds or 1 minute and 45 seconds). After each 400-meter run, jog for 1 or 2 minutes, and then repeat. At the beginning, there were only six interval training runs in each training class, and then one interval was added every time you stepped onto the runway for training, until it increased to 10 trips.

point outCount the time before you start. And warm up first!

conceptThe fast run alternated with the 200-meter slow run, running a total of 2 miles (about 3.22 kilometers).

cause：This training forces you to recover from running and allows you to train longer distances with higher overall intensity, which other training methods can’t provide.

wayRun 200 meters at your personal record speed of 1 mile (about 1.61 kilometers), then slow down and finish the next 200 meters at a rate of 10 seconds more. Continue to alternate between these two speeds until you run 2 miles (about 3.22 kilometers).

point outIf the speed decreases during the fast running or jogging stage, resulting in more than 2 seconds in the fast or slow running, run the whole 2 miles at an easy speed.

conceptLong-distance running with rapid speed in the second half.

causeAfter training, your body can stick to a long distance, and you can accelerate in the later course and rush the line more forcefully.

way: Double the distance you can run normally and easily. Run half at your normal speed first, and increase the speed at the halfway point to shorten the time to complete each mile by 5 to 10 seconds.

point outStore or carry some water to help you finish the second half of the distance.