The endurance running training program for Russian and foreign students in a technical institution of higher education Учебное пособие

Types of running, mostly aimed at the development of special endurance:

Fartlek, slow running in the beginning for 8 − 10 min, then the alteration of fast running intervals and jogging intervals (100 – 200 m) in the amount of up to 2 km, the heart rate is 160 − 170 beats/min;

Repetition running on distances of 200 − 600 m, the number of repetitions is 10 − 15, the heart rate is 160 − 170 beats/min;

Shuttle run, students run 20 − 30 m quickly, slowing to a stop and then run the same distance in the opposite direction without any stops. The training session includes not more than two or three sets of 4 − 6 repetitions, the heart rate is 170 − 180 beats/min;

Interval running 10х400 m, one-minute rest, the heart rate is 170 − 180 beats/min;

Repetition running with speed increasing. For example, 3х300 m. The first part of the distance is run for 48 sec., the second – for 47 sec., the third – for 46 sec. The second variant is to run the second half of the distance faster than the first and not to decrease the general speed of running from distance to distance, the heart rate is 170 − 180 beats/min.

5.Lesson planning on endurance development for students

in a technical institution of higher education

LESSON 1

Objectives:

1.Teaching running in a straight line, without the unnecessary tension of the muscles of legs, body, shoulders and arms.

2.The development of speed, endurance, strength.

The preparatory part – 20 − 25 min. 1. The planning of the lesson:

- Information on safety technique in the track and field athletics lessons while running, jumping, throwing.

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2.Running the distance of 1 km, the heart rate is 130 − 140 beats/min (5 − 6 min).

3.Doing general warm-up exercises in place and in movement.

4.Doing the special running exercises:

-High knees running 2 − 4х20 m;

-Butt kicks 2 − 4х20 m;

-Bounding 2 − 3х20 m;

-High skipping 2 − 3х20 m;

-Ankling 2 − 3х20 m;

-Skipping 2 − 3х20 m;

-Acceleration 2 − 3х40 m.

The main part – 50 − 55 min.

1.Run training:

-Running in a straight line for the technique 4 − 5х40 m;

-Relay race 3 − 4х60 m;

-Interval running 5х200 m with a 3-minute rest between the repeats, the heart rate is 170 − 180 beats/min. It’s necessary to choose the place on the track while running the first 100 m.

2.Jump training:

-Jumping from foot to foot 4 − 6х30 m;

-Doing frog hops 3 − 4х20 m.

3.Strength training:

-Hill running 2 − 3х30 m;

-Doing exercises on stomach and back muscles 2 − 3х15 − 20 reps.

The final part – 8 − 10 min.

1.Recovery running:

-Running the distance of 300 – 400 m slowly (up to 3 – 4 min), the heart rate: 120 − 130 beats/min.

2.Doing exercises on breathing, relaxation, summarizing the results of the lesson, home assignment.

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LESSON 2

Objectives:

1.Teaching the start technique in running short distances.

2.The development of speed, endurance, strength.

The preparatory part – 20 − 25 min.

1.The planning of the lesson.

2.Running the distance of 1 km, the heart rate is 130 − 140 beats/min (5 − 6 min).

3.Doing general warm-up exercises in place and in movement.

4.Doing the special running exercises:

-High knees running 2 − 4х20 m;

-Butt kicks 2 − 4х20 m;

-Bounding 2 − 3х20 m;

-High skipping 2 − 3х20 m;

-Ankling 2 − 3х20 m;

-Skipping 2 − 3х20 m;

-Acceleration 2 − 3х40 m.

The main part – 50 − 55 min.

1.Run training:

-Describing and demonstrating the crouch start technique 7 − 10х15 – 20 m;

-Interval running 6 − 8х200 m with a 3-minute rest between the repeats, the heart rate is 170 − 180 beats/min. It’s necessary to lean inside the track while running the first 100 m on the curves of the stadium.

2.Strength training:

-Throwing a stone (a shot) forward and back with two hands 2х20 reps;

-Resistance running 4 − 6х20 m (support on shoulders);

-Doing push ups 2х15 − 20 reps.

3.Jump training:

-Doing standing long jumps 10 reps;

-Doing single leg hops 4 − 6х20 m.

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The final part – 8 − 10 min.

1.Recovery running:

-Running the distance of 400 – 600 m slowly, the heart rate is 120 − 130 beats/min (3 − 4 min).

2.Doing exercises on breathing, relaxation, summarizing the results of the lesson, home assignment.

LESSON 3

Objectives:

1.Practicing the start technique in running short distances.

2.The development of speed, endurance, strength.

The preparatory part – 20 − 25 min.

1.The planning of the lesson.

2.Running the distance of 1500 m slowly, the heart rate is 130 − 140 beats/min (7 − 8 min).

3.Doing general warm-up exercises in place and in movement.

4.Doing the special running exercises:

-High knees running 2 − 4х20 m;

-Butt kicks 2 − 4х20 m;

-High skipping 2 − 3х20 m;

-Side skips 2 − 4х20 m;

-Straight leg running 2 − 3х20 m;

-Long skipping 2х20 m;

-Bounding 2х20 m;

-Ankling 2х20 m;

-Acceleration 2х20 m.

The main part – 50 − 55 min.

1.Explanation the technique on middle distance running in a straight

line.

2.Run training:

-Running in a straight line for the technique 4 − 5х40 m;

-Interval running 4 − 6х600 m with a 5-minute rest between the repeats, the heart rate is 160 − 170 beats/min. The last 100 – 150 m are run with the finish acceleration.

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3.Strength training:

-Hill running 4 − 6х20 m;

-Doing exercises on stomach and back muscles 2х20 reps.

4.Jump training:

-Jumping from foot to foot 4 − 6х30 m;

-Doing frog hops 3 − 4х20 m.

The final part – 8 − 10 min.

1.Recovery running:

-Running the distance of 400 – 600 m slowly, the heart rate is 130 − 140 beats/min (3 − 4 min).

2.Doing exercises on breathing, relaxation, summarizing the results of the lesson, home assignment.

LESSON 4

Objectives:

1.The development of the start technique in running short distances.

2.The development of speed, endurance, strength.

The preparatory part – 20 − 25 min.

1.The planning of the lesson

2.Running the distance of 1500 m slowly with the heart rate of 130 − 140 beats / min.

3.Doing general warm-up exercises in place and in movement.

4.Doing the special running exercises:

-High knees running 2 − 3х20 m;

-Butt kicks 2 − 3х20 m;

-High skipping 2 − 3х20 m;

-Side skips 2 − 3х20 m;

-Straight leg running 2 − 3х20 m;

-Jumping from foot to foot 2 − 3х20 m;

-Carioca 2 − 3х20 m;

-Skip kicking 2 − 3х20 m;

-Ankling 2 − 3х20 m;

-Acceleration 2 − 3х20 m.

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The main part – 50 − 55 min.

1.Run training:

-Crouch starts 4 − 6х30 m;

-Pace running the distance of 1000 m (W), 2000 m (M), the heart rate is 150 − 160 beats/min.

2.Strength training:

-Throwing a stone (a shot) forward and back with two hands 2х20 reps;

-Resistance running 3 − 4х30 m;

-Doing push ups 2 − 3х15 − 20 reps.

3.Jump training:

-Doing standing long jumps10 reps;

-Doing single leg hops 4 − 6х20 m.

The final part – 8 − 10 min.

1.Recovery running:

-Running the distance of 400 – 600 m slowly, the heart rate is 120 − 130 beats/min (3 − 4 min).

2.Doing exercises on breathing, relaxation, summarizing the results of the lesson, home assignment.

LESSON 5

Objectives:

1.The development of the technique in middle distance running.

2.The development of speed, endurance, strength.

The preparatory part – 20 − 25 min.

1.The planning of the lesson.

2.Running slowly, the heart rate is 130 − 140 beats/min (5 − 6 min).

3.Doing general warm-up exercises in place and in movement.

4.Doing the special running exercises:

-Butt kicks 2 − 3х20 m;

-High knees running 2 − 3х20 m;

-High skipping 2 − 3х20 m;

-Side skips 2 − 4х20 m;

-Straight leg running 2 − 3х20 m;

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-Bounding 2 − 3х20 m;

-Carioca 2 − 3х20 m;

-Long skipping 2 − 4х20 m;

-Ankling 2 − 3х20 m;

-Acceleration 2 − 3х40 m.

The main part – 50 − 55 min.

1.Run training:

-Relay race 4 − 5х30 m;

-Running for the technique in a straight line 4 − 6х40 m;

-Interval running 5х200 m with a 3-minute rest between the repeats, the heart rate is 170 − 180 beats/min. It’s necessary to lean inside the track while running the first 100 m on the curves.

2.Strength training:

-Hill running 4 − 6х20 m;

-Doing exercises on stomach and back muscles 2х20 times.

3.Jump training:

-Jumping from foot to foot 4 − 6х30 m;

-Doing standing long jumps 15 reps.

The final part – 8 − 10 min. 1. Recovery running:

- Running the distance of 300 – 400 m slowly (up to 3 − 4min), the heart rate is 120 − 130 beats/min.

2. Doing exercises on breathing, relaxation, summarizing the results of the lesson, home assignment.

LESSON 6

Objectives:

1.The development of the start technique in short distance running.

2.The development of speed, endurance, strength.

The preparatory part – 20 − 25 min. 1. The planning of the lesson.

2.Running the distance of 1500 m slowly, the heart rate is 130 − 140 beats/min (7 − 8 min).

3.Doing general warm-up exercises in place and in movement.

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4.Doing the special running exercises:

-High knees running 2х20 m;

-High skipping 2х20 m;

-Side skips 2х20 m;

-Straight leg running 2х20 m;

-Long skipping 2х20 m;

-Jumping from foot to foot 2х20 m;

-Skip kicking 2х20 m ;

-Carioca 2х20 m;

-Ankling 2х20 m;

-Acceleration 2 − 3х40 m.

The main part – 50 − 55 min.

1.Run training:

-Crouch starts (short distance running) 4 − 6х30 m;

-Interval running 4 − 6х600 m with a 5-minute rest between the repeats, the heart rate is 160 − 170 beats/min. The last 100 – 150 m are run with the finish acceleration.

2.Strength training:

-Resistance running (support on shoulders) 4 – 6x20 m;

-Doing push ups 2х20 − 30 reps;

-Throwing a stone (a shot) forward and back with two hands 2х20 reps.

3.Jump training:

-Jumping on left and right feet 4 − 6х30 m;

-Doing standing long jumps 15 reps.

The final part – 8 − 10 min.

1.Recovery running:

-Running the distance of 400 – 600 m slowly (up to 3 – 4 min), the heart rate is 120 − 130 beats/min.

2.Doing exercises on breathing, relaxation, summarizing the results of the lesson, home assignment.

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LESSON 7

Objectives:

1.The development of the technique in middle distance running.

2.The development of speed, endurance, strength.

The preparatory part – 20 − 25 min.

1.The planning of the lesson: the formation, checking of the sports uniform, setting of the objectives

2.Running the distance of 1500 m slowly, the heart rate is 130 − 140 beats/min (7 − 8 min).

3.Doing general warm-up exercises in place and in movement.

4.Doing the special running exercises:

-High knees running 2х20 m;

-Butt kicks 2х20 m;

-High skipping 2 − 3х20 m;

-Side skips 2х20 m;

-Straight leg running 2х20 m;

-Jumping from foot to foot 2х20 m;

-Long skipping 2х20 m;

-Carioca 2х20 m;

-Skip kicking 2х20 m;

-Ankling 2х20 m;

-Acceleration 3х40 m.

The main part – 50 − 55 min.

1.Run training:

-Relay race 4 − 6х30 m;

-Interval running 6 − 8х200 m with a 3-minute rest between the repeats, the heart rate is 170 − 180 beats/min. It’s necessary to take the leading position and the convenient position at the border while running the first 100 m.

3.Strength training:

-Hill running 4 − 6х30 m;

-Doing exercises on stomach and back muscles 2 − 3х20 reps.

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4.Jump training:

-Jumping from foot to foot 4 − 6х30 m;

-Doing frog hops 3 − 4х20 m.

The final part – 8 − 10 min.

1.Recovery running:

-Running the distance of 400 – 600 m slowly (up to 3 − 4min), the heart rate is 120 − 130 beats/min.

2.Doing exercises on breathing, relaxation, summarizing the results of the lesson, home assignment.

LESSON 8

Objectives:

1.The performance evaluation testing on the distance of 100 m.

2.The performance evaluation testing on the distance of 2000 m (W) and 3000 m (M).

The preparatory part – 20 − 25 min.

1.The planning of the lesson.

2.Running the distance of 1500 m slowly, the heart rate is 130 − 140 beats/min (7 − 8 min).

3.Doing general warm-up exercises in place and in movement.

4.Doing the special running exercises:

-High knees running 2х20 m;

-Butt kicks 2х20 m;

-Bounding 2х20 m;

-Straight leg running 2х20 m;

-Side skips 2х20 m;

-Jumping from foot to foot 2х20 m;

-Long skipping 3 − 4х20 m;

-Skip kicking 2х20 m;

-Carioca 2х20 m;

-Ankling 2х20 m;

-Acceleration 2 − 3х100 – 150 m.

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