"Scientific" t÷÷>raining should be relevant to the human↔♦≤  body is healthy discipl★★αine, comprehensive and vary witδ₹♣h people for training. The tra$∑‌ining important include:

(1) special foundation stage:↓€ 60 days before the race b∞↑'≠egan, to maximize the improvemen→≠γt of aerobic endurance degre&δ₹e as the foundation, timing, disπγ​tance, continuously held endurance✘♥ run, pace is less than or close to the✘δ race for the purpose of the re₹¥sults. Weekly activity €♦​σto medium organic union,&™★  big activity as the b$πreakthrough, the activity is designed σ≈☆'to link, small activity helps t↔↔©€o mediation.

(2) special reinforcement phases:‌¥ runs throughout all '±phases of the training all φ∑λthe year round, enduranc ↔Ωe degree at a rate of major progres©φπ¥s as the focus, a variable speed run,©¥∑ intervals, pace than the γ★ objective results.

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(4) special rate tempo training: co±∑≠mpetition from 25 to 28 days, otherw₩₹♠≤ise pace is purpose or slightl∏✘​y higher than as a result, the±✔ ♦ clearance between 6-4 minutes.

Should pay attention to exercise

1. Repeat with the mode of training. Tσ∏≈he training is a waste, but€λβ& a very wide range. Here need meti&±culous, absolutely don't fall ₩±λ©into the "practice Ω÷αγmakes perfect" error,  §λεrepeat run the same intensity,♥&© the same interval, such as day after ®•day run 5 km run, it can only link∏•<≥ as a result, not grams less ☆λ∑σactivity degree of progress. Runner↕♥®πs once set a goal, will be harsh₹←∑, rather than face feel ↕£÷βgood is speeding up, the blindly so ₩↔★much will do more harm than g‍‍ood.

2. To prevent excessive  ​¥ training. Activity training goal is to☆‍>♦ crush shape structure↓π™, have broken, shattere ¥•d rear comprehend re'‌•¶built structure, to strengthen more t←αhan bag yesterday, but the repair is₽∏ to have plenty of tim &e, with decoration is in training to Su±•↔Ωe, so much talent keep fit.&®

3. The blind for pace. Such☆>$< as furnish five weeks of training, t >he first three weeks★↕↕€ don't seek pace, b♥"↔λut rather to meet mileage spiritual gro​±δwth. Peak ratio and quantity, the en ★d of two weeks turn medδ✘iate pace, mileage is eliminated aλσ₩γccordingly. General said, was to run ¶♥the interval of contracγ≠ting, run rate gradually a±<♣×ccelerated, until a few days be∑ε✘​fore the race start ♥§✔↓mediation of Sue, such♥∞£§ training method is one of the λ↓best results. "The closer, the "₽&more to strength reduction,≤≠™  reducing links for certaiπ n activities.

4. A single training run. Running testγ♣s to comprehensive, mak©∞e a figure essence fully promoted. Ho≈λ€‍rse racing is a demanding nat↓☆'ure of body activity, i÷​↓♠s training must be very comprγ×σehensive, both running traini¥¥ng, strength training.

Running training there are mφ≠πany situation, such as te∞"Ωmpo run, long interval  ↕endurance running, rate, interv₩β<als, variable speed runnin✔©&g, repeat, etc. This long interval¥©> endurance running is the mos±♥t important factor of<σ landgent racing and perfect★ ed to ensure that you run to the end. λδStrength training is impo"✘¶rtant static strength€"δ training, lower limb strength σε±training, strength training and focus ≈←≤are not run or lack of.

With fully refined, bri↔≥lliant figure of all departments, su×®®∞ch as the arms, restoring muscle ​±and extensor and flexor, big muscles,  ✔small muscle groups, such a®☆$×s the endurance of peace force↔Ω♦ε, such as muscle flexibility​♦©, speed, mobility, etc., ¥€§are balanced growth, groups promote nat♠ ure shape.