中長跑訓練理論與方法 - hksports.net

1 cityu Quali-Run for Wellness 2007 1 / aerobic metabolism anaerobic metabolism 160 180 30 5 6 45 90 4 800 Fartlek Fartlek Fartlek cityu Quali-Run for Wellness 2007 2 Fartlek 1.

2 15 20 2. 200 300 400 3. 800 1200 3000 4. 5. 300 6. 800 1200 5 15 Fartlek Fartlek Interval Running Repetition Running 600 85% 200 resistance weight training circuit training ACSM 2

3 3 ballistic actions (stretch reflex) 3 7 cityu Quali-Run for Wellness 2007 3 1 2 Wilt 1968 Wilt Sharkey, 1986 Wilt 8 2 5 6 Fox Bowers Foss 1993 80 85% 220 Fox Bowers Foss 1993 85 90% 1960 Astrand 350 1 30 1 Christensen 1960 20 4 1300 mM 1 mM 10 5 30 20 6670 mM

4 Astrand Rodahl 1986 1930 (Reilly 1981) Gerschler Reindall 1 350 mM 1 mM Astrand Rodahl 1986 mM mM cityu Quali-Run for Wellness 2007 4 (Watts Wilson ) 1500 3 40 8 400 57 58 3 300 (Alford, Holmes, Hill Wilson 1985 Emil Zatopek 1952 5000 10000 20 200 40 400 20 200 100 200 300 400 180 120 (Alford 1985 Reilly 1981 Watts Wilson ) Watts Wilson 800 100 200 300 1500 400 5000 10000 200 400 600 Fox Bowers Foss (1993) (work-relief ratio) 3 (Jensen Fisher 1979) Fox (1993) 85 95% Sharkey Holleman (1967) 150 Sharkey (1986) 2 5 15 1.)

5 1 90 Gaiga Docherty 1995 Fox (1993) 800 1:1 1 400 600 1:2 1:3 Babineau Leger 1997 400 800 1600 5:1 5000 5:1 Bogdanis Nevill Lakomy Graham Louis 1996 Signorile Ingalls Tremblay 1993 Wilt (1968) Wilt 55 220 5 110 220 110 220 3 5 440 1 1 4 440 440 1 440 3 4 cityu Quali-Run for Wellness 2007 5 722 ---------------------------------------- ----------------------------------- 200 300 400 600 ---------------------------------------- ----------------------------------- 19-21 60-90 1 2 16-18 60-90 1 1 13-15 1-2 1 1 10-12 1-2 1 1 8-9 2-3

6 1 1 6-7 2-3 1 1 4-5 3-4 1 1 3-4 3-4 1 2-3 4-5 1 1-2 4-5 1 0-1 1 ---------------------------------------- ----------------------------------- 800 1000 1200 1500 ---------------------------------------- ----------------------------------- 16-18 60-90 2 13-15 1-2 2 3 10-12 1-2 2 3 4 8-9 2-3 2 3 4 5 6-7 2-3 2 3 3 5 4-5 3-4 2 3 3 5 3-4 3-4 2 3 3 4 2-3 4-5 2 2 3 4 1-2 4-5 2 2 3 4 0-1 2 2 3 4 ---------------------------------------- ----------------------------------- 1600 2000 2400 3200 ---------------------------------------- ----------------------------------- 8-9 2-3 5 6-7 2-3 5 7 4-5 3-4 5 6 8 11 3-4 3-4 5 6 8 11 2-3 4-5 5 6 8 11 1-2 4-5 4 6 7 10 0-1 4 6 7 10 Gardner Purdy (1970)

7 1936 Gardner Purdy (world wide web www) 2 Quintessential Sophistry Point and Pace Calculator Michael Sargent DOS Windows 1500 4 16 722 2 ~ 20 200 722 200 60 90 20 Gardner Purdy (1970) 2% Gardner Purdy cityu Quali-Run for Wellness 2007 6 722 800 5 400 722 400 1 1 3 4 85% 5 x 400 (1 ) 3-4 722 10 1000 722 1000 3 3 1 2 10 x 1000 (3 ) 1-2 722 5000 5 2000 1500 1000 600 400 722 5 85% 85% 6 (2000 ) 5 (1500 )

8 3 (1000 ) 1 (600 ) 1 (400 ) 4 5 1 x 2000 (6 ) 4-5 1 x 1500 (5 ) 4-5 1 x 1000 (3 ) 4-5 1 x 600 (1 ) 4-5 1 x 400 (1 ) 4-5 722 3 600 400 300 200 4 722 3 x 4 = 12 600 (1 ) 1-2 400 (1 ) 1-2 300 ( ) 1-2 3 x 200 ( ) 1-2 3 x 600 (1 ) 1-2 3 x 400 (1 ) 1-2 3 x 300 ( ) 1-2 3 x 200 ( ) 1-2 722 200 ( ) 1-2 300 ( ) 1-2 400 (1 ) 1-2 3 x 600 (1 ) 1-2 3 x 200 ( ) 1-2 3 x 300 ( ) 1-2 3 x 400 (1 ) 1-2 3 x 600 (1 ) 1-2 722 800 1000 1200 2 6 722 2 x 3 = 6 cityu Quali-Run for Wellness 2007 7 2 3 1 x 800 (2 ) 2-3 1 x 1000 (3 ) 2-3 2 x 1200 (3 ) 2-3 1 x 1000 (3 ) 2-3 1 x 800 (2 )

9 2-3 8 1/8 1 75% 1/14 1 1/11 1 80% 1/8 1 1/6 1 85% 1/4 1 1/3 = 1 3/100 722 400 400 (1 ) [75%] 400 (1 ) [ ] 400 (1 ) [80%] 400 (1 ) [ ] 400 (1 ) [85%] 400 ( ) [ ] 3 4 1/4 3 1/4 2 80% 1/4 1 85% 1/4 = 1 722 4 x 400 (1 ) [ ] 3 x 400 (1 ) [ ] 2 x 400 (1 ) [80%] 1 x 400 (1 ) [85%] 3 722 12 x 200 ( ) [ ] 12 x 300 ( ) [ ] 9 x 400 (1 ) [80%] 1/3 2 x 200 ( ) [ ] 2 x 300 ( ) [ ] 3 x 400 (1 ) [80%] 2 x 300 ( ) [ ] 2 x 200 ( ) [ ] 3