Todays Training
- Morning Training 10km Pace4:44/km Time47:33
- warming-up 4km Pace3:59/km Time15:57
- Main Training 5km(14:19)rec5min+3km(8:27)rec3min+2km(5:37)
- cooldown 4km Pace5:44/km Time22:57
① Strong VO₂max improvement effect
All of them are at a pace
2:48 to 2:52/km
→ VO₂max region (maximum oxygen intake) right in the middle
effect
increase in cardiopulmonary function
Improvement of oxygen utilization efficiency in high-speed areas
“Even at the end of the race, “”I can’t breathe”” bodybuilding”
👉 Very powerful for 5km-5000m
② Speed Endurance Enhancement
distance
5km → 3km → 2km
The key point is that it maintains almost the same ultra-high strength while keeping it short.
effect
“The power to maintain a fast pace for a long time”
Form maintenance in a state of fatigue
late-race pace-down resistance
👉 Works from 3000m to 10,000m
③ Improvement of lactate resistance and processing capacity
At this intensity, lactic acid is definitely produced in large quantities.
effect
You can create a sense of “tough but not falling”
body that can continue to move even when lactic acid accumulates
strengthen one’s last game
④ race simulation effect
in particular
5km: First half to middle of the race
3km: The toughest middle part
2km: Last spurt
It’s a realistic structure.
Points to Note (Important)
This practice is
Fatigue level: pretty high
Frequency: Once or twice a month is sufficient
the next day
Full rest or super easy jog recommendation
You can’t practice points every day
Summary
✔ Strengthening VO₂max
✔ Improved speed endurance
✔ Increased lactic acid resistance
✔ Strongest class practice for 5000m to 10000m
The content is quite finished, so I put it in the last half of the race.
コメント