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W jakich zawodach wystartować? Plan biegów na cały rok

Zaplanuj swój najlepszy sezon! Oto nasz plan dla Ciebie - w ciągu 12 miesięcy wystartuj w zawodach na każdym dystansie i w każdym terenie. Dlaczego? Zyskasz nowe cele i motywację, będziesz miał więcej frajdy z biegania i zbudujesz świetną formę.

Plan treningowy na nowy rok Spróbuj nowych biegowych wyzwań w nowym sezonie startowym / rys. Ryan Heshka

Kiedy myślisz o nadchodzącym roku w kategoriach biegania, to jakie masz plany? Lokalny bieg na 5 km wczesną wiosną, "połówkę" późną i maraton jesienią? Jeżeli to wszystko, to dużo tracisz.

Większość biegaczy zdaje sobie sprawę z tego, że dobrze jest pomieszać trochę dystanse, jednak o wiele łatwiej jest popaść w rutynę startowania wciąż na tych samych zawodach, na tych samych dystansach.

Aż 39% respondentów pytanych przez Runner's World potwierdziło, że biegają co roku te same zawody. Jednak taka "systematyczność" może ograniczyć nie tylko Twoje postępy biegowe, ale też pozbawić radości z biegania w ogóle.

"Trzeba próbować ciągle nowych dystansów i zawodów, żeby poczuć świeżość" - twierdzi Piotr Szukała z Drużyny Szpiku, który lubi nowe wyzwania. Na przykład: w sobotę maraton, w niedzielę "połówkę", a w poniedziałek spinning.

Różnorodność stawia przed nami więcej celów i pomaga redukować kontuzje. Niektórzy biegowi "klasycy" obawiają się, że startowanie w biegach przełajowych nie przygotuje ich mięśni do biegów ulicznych, albo że bieganie na bieżni krótkich dystansów odsuwa ich od sukcesu w maratonie.

Wielu trenerów jednak uważa, że przełamanie rutyny jest najlepszą metodą na poprawę wyników. "Próbowanie różnorakich dystansów na zawodach pozwala biegaczom doświadczyć różnych stopni zaawansowania treningowego i treningowej intensywności. Dodatkowo spotykasz innych biegaczy, musisz starać się biegać szybciej lub dłużej niż myślałeś, że będziesz w ogóle w stanie" - twierdzi maratończyk Andrzej Krzyścin.

Trenowanie do różnych dystansów sprawdza się zarówno wśród biegaczy z elity, jak i wśród amatorów, którzy bawią się w bieganie od lat. Trzykrotna olimpijka, Jen Rhines, biega w sezonie na dystansach od 800 metrów maraton, i to wielokrotnie. Jak twierdzi, trening do każdego z tych dystansów pomaga jej zbudować zarówno siłę, jak i wytrzymałość.

Jak zatem biegać? Proponujemy przez następnych 12 miesięcy starty w zawodach na różnych dystansach i w każdym terenie - przełaje, na stadionie, na bieżni mechanicznej i na ulicy.

Trenowanie do każdych zawodów przygotuje na kolejne wyzwanie i tak urozmaici trening, że nawet nie pomyślisz o nudzie, a wyniki przyjdą niejako mimochodem. Tak skonstruowany plan biegowy sprawi, że będziecie szybsi, silniejsi, szczęśliwsi, zdrowsi i prawdopodobnie zrobicie jeszcze kilka życiówek.

Takie eksperymentowanie może prowadzić do zadziwiających odkryć. Może się okazać, że na niektórych dystansach jesteśmy lepsi, niż sądziliśmy. Do biegu, gotowi, start w nowy rok!

Trail - styczeń/luty

Dlaczego teraz?

Każde zawody z dala od asfaltu - jak przełaje, biegi górskie czy biegi na orientację - to idealny początek sezonu. Na miękkim, nierównym podłożu różne partie mięśni muszą pracować trochę mocniej z każdym krokiem, co buduje siłę i wytrzymałość. Ponadto zejście z asfaltu zmniejsza też obciążenie stawów i ryzyko pojawienia się kontuzji. Wielu znanych biegaczy - od byłego rekordzisty świata w maratonie Paula Tergata, po elitę polskich maratończyków - biega przełaje jako wprowadzenie do letniego sezonu na bieżni.

"Podbiegi oraz samo bieganie w terenie zapewnia mi znakomitą sprawność i robi bardziej wydajnym w biegach ulicznych" - twierdzi Mariusz Giżyński, 12. zawodnik mistrzostw Europy w maratonie w 2010 r. Choć przełaje są tradycyjnie organizowane jesienią, to jednak coraz więcej biegów tego typu odbywa się właśnie zimą. Np. cykl biegów Grand Prix Poznania startuje w listopadzie i trwa do wiosny.

Zwykle przełaje rozgrywane są w parkach czy lasach na dystansach od 5 do 15 km. Zimą polecamy również zawody na biegówkach. Zmienisz dyscyplinę i scenerię, a z tym samym efektem treningowym zbudujesz siłę. Doskonałe trasy narciarskie są np. w Jakuszycach (Czytaj więcej: Narty biegowe. Alternatywa dla biegania w zimie). Bardziej wymagający teren przełajów sprawia, że ustanawianie życiówek jest tu niemożliwe.

Biegnij dla przygody, w bardziej luźnej atmosferze. "Moje najlepsze starty zdarzały mi się właśnie po biegach przełajowych, które dają bazę" - twierdzi były kajakarz, a po zakończeniu kariery na wodzie biegacz Piotr Płaczek, startujący na wszystkich dystansach.

Trening do biegów w terenie

Zaplanuj przynajmniej jeden trening tygodniowo w terenie. Idealnie to jakieś 20% tygodniowego kilometrażu. Trenerzy polecają treningi, które nie "przymulają" pod względem prędkości.

Jak to zrobić? Idź na bieżnię i biegaj 4 x 300 m. Pierwsze 300 m w tempie umiarkowanym, następne 2 x 300 m w średnim, a ostatnie 300 m najszybciej. Między seriami zrób 2-minutowe przerwy. Następnie przenieś się na swoją crossową pętelkę i zrób ten sam trening w terenie.

Zwykle nie masz wymierzonych 300 metrów w parku, wykorzystaj więc czasy z bieżni. Przykładowo - biegałeś na bieżni 50, 40, 40, 35 s. Niech to będzie odnośnik terenowych interwałów. Dodatkowo możesz między 300-metrówkami przebiegać 3 km. Taki trening wykonuj 2 lub 3 razy na miesiąc przed startem.

Strategia startu w trailu

Wybierz przełajowy bieg, który jest w miarę płaski, bez stromych wzniesień. Sprawdź teren w czasie rozgrzewki. Wielu biegaczy bardzo szybko rusza na początku. Nie daj się ponieść i oszczędzaj siły. Użyj płaskiego terenu oraz zbiegów do wyminięcia innych biegaczy i mocnego finiszu.

5 km - marzec

Dlaczego teraz?

Po pofałdowanym terenie szosa będzie się wydawała łatwiejsza i przyjemniejsza. Możesz nawet pokusić się o życiówkę.

Trening szybkościowy, którego Ci teraz potrzeba, jest znakomitym uzupełnieniem zbudowanej w terenie siły i będzie miał decydujące znaczenie na długich dystansach.

Kiedy wykonujesz treningi szybkościowe do biegów np. na 5 km, sprawisz, że włókna mięśni szybkokurczliwych będą lepiej przygotowane tlenowo, co pomoże na finiszu. Szybsze bieganie to też rozciąganie włókien mięśniowych.

Trening na 5 km

Znany również w Polsce guru biegania Jack Daniels, doktor fizjologii i autor wielu podręczników treningowych, twierdzi, że w przygotowywaniach do biegu na 5 km 15% dystansu treningowego powinno być poświęcone na interwały i tempówki.

Spróbuj 4 x 200 m i 4 x 400 m, z 3-min. przerwami między powtórzeniami i 6-minutową przerwą między 200- i 400-metrówkami. Odpoczynek pozwala na skoncentrowanie się na technice bez obciążania systemu sercowo-naczyniowego.

Strategia startu na "piątkę"

Siła zdobyta w biegach przełajowych powinna zbliżyć Cię do Twojej życiówki. Mimo to Daniels poleca umiarkowane tempo, nie zaczynanie zbyt ostro, aby zostawić sobie zapas sił na końcówkę.

10 km - kwiecień

Dlaczego teraz?

Siła z przełajów plus prędkość z przygotowania do 5 km to dobre wprowadzenie do dychy - biegu, który sprawdzi Twoją zdolność do utrzymania szybkiego tempa na dłuższym dystansie.

Późna wiosna to świetny czas na zwiększenie objętości biegowej, zanim upały utrudnią długie wybiegania. Powinno się wykonać 4 lub więcej treningów o długości od 10 do 15 km przed startem. Nie rezygnuj z szybkościówek.

Trening na 10 km

Praca nad prędkością i wytrzymałością, których wymaga bieg na 10 km, opiera się na dwóch kluczowych treningach w miesiącu poprzedzającym zawody.

Pierwszy: przebiegnij 2 km w tempie na 10 km, następnie 5-8 km o minutę wolniej niż tempo na 10 km, a potem zakończ 1200 m w tempie szybszym niż na zawodach na 10 km.

Drugi: biegaj na wahadle na dystansie 10 km. Pierwsze 5 km przebiegnij w tempie o minutę wolniejszym niż tempo biegu na 10 km, następnie zawróć i biegnij dalej, stopniowo przyspieszając i finiszując w tempie na 10 km (Zobacz też: Bieg na 10 km. Porady i plan treningowy na najlepszą dychę).

Strategia startu na dychę

Aby wyliczyć czas na 10 km, podwój swój czas na 5 km i dodaj minutę lub dwie. Nie ruszaj ostro od startu, by uniknąć kryzysu na 5-6 km.

Trzymaj tempo, ale na luzie, ignorując międzyczasy, aż do połowy dystansu. Następnie zacznij podkręcać tempo i mijać tych, którzy pobiegli za ostro od startu. Ostatni kilometr na maksa.

Bieżnia - maj/czerwiec

Dlaczego teraz?

Cały szereg dotychczasowych Twoich startów (przełaje, 5 km, 10 km) dają już solidną bazę do biegania 1000 m na stadionie. Tu potrzebna jest zarówno wytrzymałość, jak i prędkość.

Późnowiosenne oraz letnie biegi organizowane są zwykle wieczorami, na bieżniach, przy sztucznych światłach i mają często nieformalny charakter. Biegacze z elity wiedzą, że przygotowania pod dystans 1000 m i 1500 m dają specyficzną ostrość, którą można później wykorzystać w innych zawodach.

Trening do startów na bieżni

Chlebem powszednim wszystkich przygotowujących się do startów na stadionie są krótkie interwały z małymi przerwami na odpoczynek. Idealny trening na tym etapie składa się z 200-400-600-400 m z 60-90 sekundowymi przerwami między interwałami.

Strategia startu na stadionie

Poszukaj zawodów, które są w Twoim zasięgu. Zrób 10-minutową rozgrzewkę, a następnie wykonaj 5 x 100 m przebieżek, żeby przygotować się do tempa. Staraj się biec równo, kontrolując czas co okrążenie.

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