Соотношение объемных и интенсивных беговых нагрузок
Сб, 03/10/2009 - 19:10 — Dmitriy
Соотношение объемных и интенсивных беговых нагрузок в тренировочных занятиях в зависимости от специализации
| Специализация | Количество объемных занятий (%) | Количество интенсивных занятий (%) |
| 5 км | 75 | 25 |
| 10 км - полумарафон | 85 | 15 |
| Марафон | 90 | 10 |
Постепенно наращивая объемы беговых нагрузок, бегун однажды обнаружит, что не может соревноваться в быстром темпе. Это значит, что он создал достаточную базу выносливости и теперь ему нужны интенсивные беговые нагрузки.
Спортсмену необходимо выполнять интенсивные беговые нагрузки, если:
- ему трудно держать быстрый темп в соревнованиях;
- на финише он чувствует, что мог бы бежать дальше, если бы дистанция была длиннее;
- он в начале или по ходу дистанции не может увеличить темп, а на финише выполнить набегание;
- у него не хватает сил при беге в подъем;
- его спортивная форма нуждается в улучшении;
- ему нужно повысить соревновательную скорость на дистанции;
- он осуществляет подводку к ключевому соревнованию (серии соревнований);
ему нужно определить (протестировать) свои скоростные возможности, не участвуя в соревнованиях.
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