92个12周次精英马拉松训练计划的定量分析
Melanie Knopp1,2, Daniel Appelhans3, Martin Schönfelder3
1Department of Health and Sport Sciences, Technical University of Munich, Connollystraße 32, 80809, Munich, Germany. Melanie.Knopp@adidas.com.
这项研究分析了92个马拉松训练计划,揭示了在最后12周中,次精英跑步者的典型每周体积和强度分布. 这些发现为优化马拉松准备提供了实用的见解.
科学领域:
- 运动生理学 运动生理学
- 运动科学 运动科学 运动科学
- 马拉松训练 马拉松训练
背景情况:
- 科学文献对构建全面的马拉松训练计划提供了有限的指导.
- 马拉松训练计划通常涉及不同的训练强度和持续时间,以达到特定的绩效目标.
- 这篇评论侧重于马拉松前的关键的12周时间.
研究的目的:
- 系统地和定量地分析马拉松训练计划的次精英跑步者.
- 为马拉松准备的最后12周提供具体建议.
- 为了弥合科学研究和实践培训应用之间的差距.
主要方法:
- 检索并分析了92个马拉松训练计划.
- 分类训练课程成五个不同的强度区域.
- 根据每周跑步距离的峰值分类计划为高 (>90公里/周),中 (65-90公里/周) 和低 (<65公里/周) 卷积组.
主要成果:
- 平均每周的峰值量为108公里 (高),59公里 (中),43公里 (低).
- 所有计划类别都呈现出五个区域的金字塔式强度分布.
- 具体强度分布在高,中,低量计划之间略有差异.
结论:
- 对92个马拉松训练计划的定量分析为最后12周提供了典型的建议.
- 这些发现为马拉松训练计划设计提供了数据驱动的方法.
- 承认局限性,包括缺乏分析计划的直接有效性数据.
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