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一年之计,在于春

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发表于 2013-2-7 14:41 | 显示全部楼层 |阅读模式
本帖最后由 二猪 于 2013-2-7 14:43 编辑

Spring Is Time For Fall Marathon Base Work
春季是秋季拉松打基时节
作者:Paul Carmona 2010

As the days grow longer and the weather starts to warm,runners hit the roads and trails preparing for spring and summer 5Ks, 10Ks, andtriathlons. Fall marathon training is, for many, still weeks or months away.
随着白天的日照时间越来越长,气温开始逐步回升,跑者们又重新在公路和山间小径上为了春夏两季的5公里、10公里和铁三比赛而辛勤地锻炼起来。而针对秋季全程马拉松比赛的备战,似乎还是很遥远的事情。

But if you are targeting a fall marathon for a personalrecord, or perhaps a Boston qualifying time, then now - March, April and May -is the time to start preparing for that training. In essence, you are “trainingfor your training” by establishing the foundation for your fall marathon thatis still months away.
不过如果你对这个秋天的全马抱有很大的期待,希望能创造更好的个人记录,甚至想达到波士顿马拉松的报名资格,那么从现在开始,三月份、四月份、五月份,都是非常重要的训练准备时期。虽然距离秋天还有一段时节,但你应该为了“针对秋季全马的训练而训练”。

Most marathon training programs are 16-24 weeks long.Accordingly, marathoners typically identify their race date and work backwardsto find their “start date” for training. The mistake these runners make is tooverlook a critical period that should precede their formal training: the basework period. You should count back an additional 8-12 weeks from your “startdate,” and use that time to do some solid base work.
大多数马拉松训练计划的时间周期为16-24周,所以相应的,我们以比赛日来倒推整个训练计划的“起始日”。其实大家往往忽视了一个最关键的阶段,在正式计划开始之前还应该规划一个基础阶段。从你的计划的“起始日”开始,你应该再倒推8-12周的时间来真正地确定你的起始日,用这段时间做一些非常扎实的基础训练。

Why Do Base Work?
何要基础训练

The key to successful marathon training is build an enormousaerobic engine that is the platform upon which high-volume and high-intensitytraining is stacked. The training requires patience - the aerobic base periodshould be 8-12 weeks optimally, although shorter periods are fine depending onyour overall level of fitness.
马拉松成功的关键是强大的有氧能力,这也是备战全马所要求的高跑量、高强度训练的坚实平台。为此这个阶段的训练需要你的充分耐心,至少8-12周的有氧能力锻炼才可能起到最佳的效果,当然你也可以根据你自身的体能情况进行调整,缩短时间。

The running should be long and slow. All of it. Long, slowrunning increases the heart’s stroke volume, increases capillary density in themuscles, and triggers the production of more mitochondria in the muscle cells -the “powerhouses” that convert fuel into energy. Aerobic training can boostthese adaptations significantly, turning a runner into a fat-burning aerobicmachine.
这个阶段应该跑得远,跑得慢。长距离慢跑可以提升心脏的输出量,增加肌肉内微血管的密度和粒线体的数目,而它们正是将食物转化为能量的“发电厂”。有氧锻炼可帮助跑者就这些方面取得显著的改善,进而将跑者转变成为一个以消耗脂肪为主要能量的有氧机器。

This is where runners tend to lose patience and findthemselves off track early, anxious to get to their “real” training. Again,patience is critical during this phase. You have to remind yourself that thingsare happening in your aerobic and muscular systems - at the cellular level -that will pay off down the road. In addition, the slow pace will make it easierto run all those miles week after week. Later, when the mileage and intensityramp up, your ability to bear the load will be greatly enhanced if you stick toa regimen of “slow and low” during your base training.
这个阶段是跑者最容易丧失耐心的阶段,他们渴望着“真正”的跑步训练。但是就像前面所说的,耐心是这个阶段最关键的因素,你应该不断提醒自己,在你的身体内,在细胞的层面,有氧系统和肌肉系统都在不停地发生着进步,在之后的训练和比赛中你的付出终会得到回报。另外,低配速跑也易于跑者去积累周跑量,通过遵循“跑得慢、跑得远”的基础阶段的训练原则,你会拥有强大的有氧能力平台的保障,而你也会对随后的公里数与强度的增强而毫不惧怕。

How Fast - Or Slowly- Should I Run During Base Work?
在基础训练阶段如何掌握快或慢

A quick search of online resources for “base training” willyield a huge amount of articles, websites, books, and training programs for“aerobic base work.”. There is no “one-size fits all” plan out there, so it isbest to find one and stick to it. Generally, the materials recommend using aheart rate monitor to measure level of effort, and to keep your heart rateanywhere from 60% to 80% of “max,” [url=]although loose guidelines like that are reallyof no help[/url]. Again, there are conflicting sources and programs outthere, so the best advice is to find one, study it, learn from it, and followit as best you can.
如果在网络上快速搜索“基础训练”,你将会得到大量的关于“有氧基础训练”的文章、网页、书籍以及训练计划。但是并不存在一个适用于所有人的万能训练计划,因此,我们应该需发现一个并且坚持它。总体而言,一些资料推荐使用心率来衡量训练的的水平,你可以让心率控制在最大心率的60%到80%之间,尽管宽松的指导原则有时看起来对训练没有真正的帮助。但还是要再次强调,会有很多相互矛盾的资料和训练计划,因此最好的建议就是找到一个,去研究它,吸取精华,然后尽你最大所能去执行它。

It will seem as if you are a “prisoner” to your heart ratemonitor, because the pace will be ridiculously low. However, if you slow downand stay within the recommended “aerobic” or “base” heart rate zones, you willstart to see results in a matter of a few weeks. More importantly, your successin the race will be derived largely from the work performed 24+ weeks prior torace day, i.e., the [url=]base-building phase[/url].
看起来你将成为心率带的奴隶,因为你的配速会慢到令你觉得可笑的地步。但是,如果你让自己慢下来,并把心率保持在“有氧”或是“基础”心率区间,几周之后你就会看到成果。更重要的是,经过赛前的24周基础耐力训练,你的配速也会得到很大的提高。

Bottom line: Base work means a lot of “slow and low”running, meaning slow pace and low heart rate. No speed work, no hillworkouts, almost zero intensity.
结论:基础训练是指大量的“慢和低”的跑步,包括慢的配速和低的心率。没有速度训练,也没有坡道训练,训练的强度几乎为零。

SoWhat Do I Run During The Base Period?
在基础训练阶段,我应该怎么跑呢?

Aim for consistency. Irregular run schedules and intermittent “days off” willslow the progress of the aerobic development. Likewise, throwing in some “harddays” of speed or hill work just to break the monotony will actually set youback a bit.
目标明确。不规则的跑步时间表和间歇性“休息日”会减缓有氧基础的进展。同样,那些为打破单调的速度或跑山的训练,实际上会引起的你的有氧基础的倒退。

Runs during the base period should be based on time spent running in theappropriate “zone,” not based on weekly mileage. Below is a recommendedschedule for runners who have the time and fitness to run 11 out of 14 days. Itseems like a lot, but remember that the intensity is low and the goal is time,not miles.
在有氧基础阶段的训练,应是在适当的"区"内跑一定的时间,而不是每周里程。下面是一个建议的时间表。它看起来似乎是很大量,但请记住,强度要低,目标是时间,而不是距离。

Sat: 60-75 minutes in early base weeks, later 75-90 minutes
周六:60-70分钟(早期),后期75-90分钟
Sun: 30 minutes
周日:30分钟
Mon: 45-60 minutes
周一:45-60分钟
Tue: 45-60 minutes
周二:45-60分钟
Wed: rest
周三:休息
Thu: 45-60 minutes
周四:45-60分钟
Fri: rest one week, then 30-40 minutes the other week
周五:第一周休息,之后每周30-40分钟

After 8-12 weeks of a schedule like the one above, you will be well preparedfor the rigors and demands of a structured marathon training program. You willfind yourself able to sustain much higher heart rates during workouts and racesmonths down the road. When the truly “hard” training days arrive in the fall asyou get close to race day, you will find it easier to complete the workouts withyour well-developed aerobic engine.
像上面这样的训练,8-12个星期后,你会为一个艰苦的并且严谨的马拉松训练计划做好了充分准备。你会发现自己能够承受训练以及比赛中的高心率。而当越来越接近比赛日的那个真正的“艰苦”训练日到来时,你会发现,因为你的有氧基础得到较好的锻炼,那些训练课程会变得很容易完成。

本帖被以下淘专辑推荐:

发表于 2013-2-7 15:18 | 显示全部楼层
一年之计在于春说得好。找到好的训练计划,打好基础,为秋季的马拉松赛事做好准备。赞。
发表于 2013-2-7 15:39 | 显示全部楼层
学习了,对照了一下,我的运动量还不够,看来,我还比较懒,以后勤快点。
发表于 2013-2-7 17:01 | 显示全部楼层
分享,学习
发表于 2013-2-7 17:28 | 显示全部楼层
学习了   我的量还是少   应加强
发表于 2013-2-7 19:18 | 显示全部楼层
学习
发表于 2013-2-7 19:56 | 显示全部楼层
好文章学习!
发表于 2013-2-7 20:45 | 显示全部楼层
一年之计在于春
发表于 2013-2-7 21:11 | 显示全部楼层
俺就没有认真准备过基础训练,也许这正是俺经常崩溃的原因,基础耐力不够。
发表于 2013-2-8 14:21 | 显示全部楼层
俺去年春天就是12周的有氧跑,然后,。。。重马318

点评

笑的很得瑟。  发表于 2013-6-16 17:35
能人!  发表于 2013-2-13 15:06
发表于 2013-2-12 11:40 | 显示全部楼层
俺每次最少一个小时,一般都是两个小时,或者更多。

点评

能人!  发表于 2013-2-13 15:06
发表于 2013-2-13 12:56 | 显示全部楼层
学习好文章!
发表于 2013-2-13 15:07 | 显示全部楼层
学习了,好文章!
发表于 2013-2-13 18:40 | 显示全部楼层
好文章,分享!
发表于 2013-2-16 17:13 | 显示全部楼层
顶了再看.看不懂拉倒
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