法特莱克，速度跑，间歇跑区别？【翻译自runnersworld20121121】
作者：bumblebee_0 出处： 跑吧 发表时间：2014/3/31
| 本帖最后由 bumblebee_0 于 2012-12-27 11:10 编辑 What's the Difference Between Fartlek, Tempo, and Interval Runs? 法特莱克训练，速度训练和间歇跑训练之间有什么区别？ Here's a quick breakdown of these three major types of speed workouts. 这里快速讲解三种主要速度训练类型。 By Jenny Hadfield Published November 21, 2012 由Jenny Hadfield发表 2012年11月21日 HiJenny, I just read your article,'WhatShould I Do During the Off Season?'. Very helpful, thanks! Could you briefly explain to methe difference between fartlek, tempo, and interval runs? Thanks! Mary嗨，珍妮，我刚读了你的文章，“我应该怎么做，在淡季？”。这文章非常有用，谢谢！你能简要地向我解释法特莱克跑，速度跑，和间歇跑之间的差异吗？谢谢！玛丽 Hi,Mary. Thanks for the kudos. Ask and you shall receive: Here is a brief 411 onfartlek, tempo, and interval workouts.Hi，玛丽。谢谢你的称赞。你将收到：这里是一个简要的411法特莱克跑，节奏跑，和间歇跑介绍。 Fartlek Workoutsare not only fun to say out loud, but they're fun to run.Fartlek is Swedish for "speed play," and that is exactly what it’sall about. Unlike tempo and interval work, fartlek is unstructured andalternates moderate-to-hard efforts with easy throughout. After a warmup, youplay with speed by running at faster efforts for short periods of time (to thattree, to the sign) followed by easy-effort running to recover. It’s fun in agroup setting as you can alternate the leader and mix up the pace and time. Andin doing so, you reap the mental benefits of being pushed by your buddiesthrough an unpredictable workout. The goal is to keep it free-flowing so you’reuntethered to the watch or a plan, and to run at harder efforts but not aspecific pace.法特莱克训练的乐趣不仅是大声叫出来，这是种很有趣的跑法。法特莱克法是瑞典的“速度练习法”，这也正是它的内涵所在。不同的速度跑和间歇跑，法特莱克是非结构化的，容易在整个交替训练中轻松应对。热身之后，你可以努力在很短的时间进行较快的速度跑（可标识在树状图中），接着是轻松跑进行恢复。它的乐趣在于可设置一组交替的混合配速和时间来进行训练。在这样做时，，通过一个不可预知的锻炼形式你可以赢得心里优势。目标是保持自由跑休，所以你不受限于手表或计划而可以跑的更努力，不需遵循一个具体的配速来进行。 Bennies= Stress-free workout that improves mind-body awareness, mental strength, andstamina.益处=无压力的锻炼，可提高身体的意识，精神力量，耐力。 Tempo Workouts arelike an Oreo cookie, with the warmup and cooldown as the cookie, and a run atan effort at or slightly above your anaerobic threshold (the place where yourbody shifts to using more glycogen for energy) as the filling. This is theeffort level just outside your comfort zone—you can hear your breathing, butyou're not gasping for air. If you can talk easily, you’re not in the tempozone, and if you can’t talk at all, you’re above the zone. It should be at aneffort somewhere in the middle, so you can talk in broken words. Pace is not aneffective means for running a tempo workout, as there are many variables thatcan affect pace including heat, wind, fatigue, and terrain. Learn how to findyour threshold and run a tempo workout that is spot on every time here.速度训练像奥利奥曲奇饼干加热和降温的过程，努力奔跑达到或略高于你的无氧阈值（在该区域你的身体将使用更多的糖原）作为能量补充。这个区域在你的跑步舒适区之外，你可以听到自己的呼吸的并能感受自己做出的努力，但你不能大口地喘气。如果你仍觉得轻松，说明你速度还不够，如果你已经无法说话了，表示你超过舒适区了。在中部区域的某个地方你可以断断续续的说话。速度跑不是一个有效的锻炼方法，因为有许多因素会影响速度跑的锻炼，包括热，风，疲劳，和地形。每一个时间点上了解如何查找您的阈值和跑速。 Bennies= Increased lactate threshold to run faster at easier effort levels. Improvesfocus, race simulation, and mental strength.益处=增加乳酸阈值，更轻易的速跑在轻松有氧水平。改进重点，可模拟比赛，加强精神力量。 Interval Workoutsare short, intense efforts followed by equal or slightlylonger recovery time. For example, after a warmup, run two minutes at a hardeffort, followed by two to three minutes of easy jogging or walking to catchyour breath. Unlike tempo workouts, you’re running above your red line and atan effort where you are reaching hard for air and counting the seconds untilyou can stop—a controlled fast effort followed by a truly easy jog. The secretis in the recovery as patience and discipline while you’re running easy allowsyou to run the next interval strong and finish the entire workout fatigued butnot completely spent. Just like rest, your body adapts and gets stronger in therecovery mode.间歇训练是短暂的，密集强度训练后伴随着较长的恢复时间。例如，热身后，努力跑两分钟，接着两个三分钟的慢跑或步行去控制住你的呼吸。间歇跑不同于速度训练，速度跑时需努力保持速度，呼吸困难的奔跑在高于你的红线，直到停下来。而间歇跑则是一个真正轻松的慢跑。秘密是你不需要感到疲劳就能够奔跑在后续时间并完成整个锻炼，身体耐力可规律性的恢复。就像平时休息，你的身体在恢复后体适能会变得更强。 Bennies= Improved running form and economy, endurance, mind-body coordination,motivation, and fat-burning.益处=减少跑步时的耗氧量，增强耐力，达到身心协调，进行自我激励，和达到燃烧脂肪的效果。 HappyTrails. |