"Scientific" training should ☆☆be relevant to the human body is healthy discipli→ ©ne, comprehensive and va'≤↓ry with people for training.↔π≥ The training important include:

(1) special foundation stage: §↕60 days before the race ©€‌began, to maximize the improvement  γ$of aerobic endurance d∑¶∏©egree as the foundation, timing, distance, contσ↕£inuously held endurance run, pace is less than♣‌ ∞ or close to the race f<±∞<or the purpose of the resu←‌‍★lts. Weekly activity to medium organi‌¥ c union, big activity as the breakthr♣≤ ough, the activity is designed toγ≠×€ link, small activity helps ™<©to mediation.

(2) special reinforcement phases:α✘≥ runs throughout all phases of the training al₩♥λl the year round, endurance degree at  §"≥a rate of major progress as the focus, a ☆ >variable speed run, intervals, pace than the ob α'jective results.

(3) the combination of perfect stage: progress™¶  all horse shape the nature of the guarantee©★↑ of good skills, physical fit≈↑ness and guard against ↓ injury. Main point i‌​s to weave together a variety of special γ®Ω♠training, continuous combined cycle ≈•÷‌approach, can be two places at onΩ↑₹✔ce each part of the body

(4) special rate temp★₩o training: competition from 2←☆↓5 to 28 days, otherwise pace is purpose or↔φ‌↑ slightly higher than as a result, the clea₽§♣rance between 6-4 minutes.

Should pay attention to exercise

1. Repeat with the mode of training. The traini§∑ng is a waste, but a very  ₩wide range. Here nee§← ®d meticulous, absolutely don't fall into₹↔  the "practice  ≤≈↑makes perfect" ™≈  error, repeat run the same intensity, the same ≥ ε​interval, such as day after day run 5 km ru₽αn, it can only link as a re¶≤ "sult, not grams less activity degre♦>≠βe of progress. Runners once set a goal,β→↑ will be harsh, rather than face feel good is s₹©peeding up, the blindly so much will do more h← ↑αarm than good.

2. To prevent excessi∏±ve training. Activity training goal is to cru↑÷sh shape structure, have broke₩♣‌¶n, shattered rear comprehend rebuilδ t structure, to strengthen mo≈§→✔re than bag yesterday→₹, but the repair is to have plenty of time, with‍←¥ decoration is in training to Sue, so m✘÷"✔uch talent keep fit.

3. The blind for pace. Such as furnish five weeks​↑ of training, the first three weeks ©☆don't seek pace, but ratherφ<$ to meet mileage spiritual growth. Peak rati★≠βo and quantity, the end of two ↕​≤λweeks turn mediate pace, mileage is elimi←↓​→nated accordingly. General said, was to r€♣★ un the interval of contracting, run rate gradu€λ☆↕ally accelerated, until a few days before the racβ e start mediation of Sue, su​♦₽ch training method is one of the best resu"↔βlts. "The closer, the more to strengt♠δ↓h reduction, reducing links for cε♠§ertain activities.

4. A single training run. Runn™<≈₹ing tests to comprehensive, make a fig♦‍ "ure essence fully promoted. Horse"₩‍ racing is a demanding nat>‍‍ ure of body activity, is training m>∏§ust be very comprehensive, both ru £nning training, strength training.

Running training there are many situ↓™♥★ation, such as tempo run, long ¶↕interval endurance running, rate,₽≠  intervals, variable speed running, r₹∑epeat, etc. This long interval endurance running ±©is the most important factor of landgent→×π racing and perfected to ensure t♣"Ωhat you run to the end. Strength t∏₩‍‌raining is important static s♦®←trength training, lower limb strength trai♦∑€∞ning, strength training and focu↓₹≠s are not run or lack o♣≈¥×f.

With fully refined, brilliant figure γ₹↕☆of all departments, such as the arms, ε'​ restoring muscle and extensor a$≠nd flexor, big muscles, small muscle groups, suc↑✘≠h as the endurance of peace force, such as musc‌₩≠&le flexibility, speed, mobility, etc., are ±λ♣φbalanced growth, gro£✔¥ups promote nature shape.