We will have some advance training before the official game so that we can better adapt to the game. For different content, our training methods will also be different. These methods are generally developed by professionals. Do you know what the main methods of endurance training are? Let’s go take a look below!

　1. Yasuo 800 training method

Yasuo 800 training method is to perform 800-meter intervals at a certain pace on the field. Run to carry out. For example, the target marathon time is 4 hours and 30 minutes, then each 800-meter group should be run at a speed of 4 minutes and 30 seconds. Yasso is his personal name, written in English, and is the founder of this method. All you need to do is train with Yasuo 800 once a week. Start with 4-5 sets and then add one set each week until you reach 10 sets.

2. Long-distance slow running (LSD)

Most of the training time should be kept in a not-too-hard feeling. Long-distance running can also prevent injuries. All you need to do is maintain most of your training at 80% of race pace. For example, use your own race pace, multiply it by 1.25 to convert, and keep the LSD speed.

3. High-efficiency training

High-efficiency training 3 times a week. Alternate moderate-to-high-intensity training days with low-intensity training days. Three times a week are a long run, a tempo run, and a speed workout. All you need to do is do intervals on Tuesday, do tempo runs on Thursday, and run long on Sunday. Plan your training according to your own 5K, 10K and marathon pace. For interval runs, run 12 groups of 400 meters or 6 groups of 800 meters at a pace slightly faster than the pace of the 5-kilometer race; for tempo runs, run at a pace 10-20 seconds slower than the pace of the 10-kilometer race; for long distance runs, run at a pace faster than the marathon pace. Run 30 seconds slower than race pace.