Fartlek, Intervals และ Tempo Runs
อ่าน: 4107
ปกติการซ้อมวิ่งจะแบ่งง่ายๆเป็น 6 อย่างนะครับ มี วิ่งปกติ วิ่งยาว วิ่งขึ้นเขา Fartlek Intervals Tempo Runs 3 อย่างหลังเป็นการฝึกเพื่อพัฒนาความเร็ว ไม่จำเป็นต้องฝึกให้ครบทั้งหมดหรอกนะครับ แนะนำแค่วิ่งปกติ วิ่งยาว ( ทุก 1-2 สัปดาห์ ) และ Fartlek สัปดาห์ละครั้งก็พอ อย่าลืมหยุดพัก 1 วันต่อสัปดาห์นะครับ
ปกติการซ้อมวิ่งจะแบ่งง่ายๆเป็น 6 อย่างนะครับ มี
วิ่งปกติ
วิ่งยาว(ฝึกความอดทน)
วิ่งขึ้นเขา ( Hills – ฝึกความแข็งแรง strength )
Fartlek
Intervals
Tempo Runs
3 อย่างหลังเป็นการฝึกเพื่อพัฒนาความเร็ว( speed ) หรือฝึกปอดและหัวใจ รวมทั้งเป็นการผึกให้ร่างกายพัฒนาขึ้น สามารถทำลายกรดแลคติกที่เกิดขึ้นจากการวิ่งได้ดีขึ้น
เราไม่จำเป็นต้องฝึกให้ครบทั้งหมดหรอกนะครับ แนะนำแค่วิ่งปกติ วิ่งยาว ( ทุก 1-2 สัปดาห์ ) และ Fartlek สัปดาห์ละครั้งก็พอ อย่าลืมหยุดพัก 1 วันต่อสัปดาห์นะครับ
เวลาฝึกก็อย่าใจร้อนนะครับ เพราะกว่าจะเห็นผลก็ต้องใช้เวลาเป็นเดือนๆก่อนที่ร่างกายจะปรับตัวดีขึ้น
เช่นเคยนะครับถ้าจะเริ่มฝึกระดับนี้ อย่างน้อยก็ต้องวิ่งได้สัปดาห์ละ 30 กิโลเมตร หรือวิ่งติดต่อกันได้วันละ 30 นาที 5-6 วันต่อสัปดาห์ และมีประสบการณ์การวิ่งมาอย่างน้อย 1 ปี ( เป็นห่วง กลัวว่าแทนที่ฝีเท้าจะดีขึ้น กลายเป็นได้รับบาดเจ็บหรือเป็นอันตรายไป ) อย่าลืมขั้นตอนการออกกำลังกายนะครับ อบอุ่นร่างกาย ยืดกล้า่มเนื้อก่อนวิ่ง หลังวิ่งก็อย่าลืมผ่อนกายและยืดกล้ามเนื้ออีกครั้ง ก่อนจะฝึก Fartlek ก็วิ่งปกติซัก 5 นาที หลังการฝึกก็วิ่งปกติต่ออีก 5 นาทีก็จะดีนะครับ
.
ต่อไปนี้ก็จะอธิบายย่อๆเกี่ยวกับการฝึกความเร็วแต่ละอย่างนะครับ ชอบแบบไหนก็เลือกเอา แต่แนะนำ Fartlek เพราะฝึกสบาย ไม่เครียด
Fartlek เป็นคำจากภาษาสวีเดนแปลว่า speed play หลังจากอบอุ่นร่างกายและยืดกล้ามเนื้อแล้ว วิ่งปกติสัก 5 นาที ก็วิ่งเร็ว ( 85-90% ของชีพจรสูงสุด-Maximum Heart Rate ) อาจใช้เวลา 15 วินาทีถึง สามนาที แล้วพักด้วยการวิ่งช้าลง ให้อัตราเต้นของหัวใจลดลงมาที่ 100-110 ครั้งต่อนาทีหรือจนหายเหนื่อย ส่วนมากเวลาที่พักจะใช้ประมาณ 2/3 ของเวลาที่ใช้วิ่งเร็ว แล้วค่อยเริ่มวิ่งเร็วใหม่
การเริ่มฝึกก็เริ่มจากความเร็วไม่มากนักและใช้ระยะเวลาสั้นๆ แล้วค่อยๆเพิ่มความเร็วและระยะเวลา ใช้เวลาฝึก 20-30 นาทีก็พอ
Intervals ส่วนมากนักกรีฑาประเภทลู่จะใช้วิธีนี้ฝึกความเร็ว จึงมักใช้ระยะ 200, 400, 800 เมตร หรือ 1600 เมตร( 1 ไมล์ ) เป็นระยะฝึกแบบ Intervals ถ้าไม่ได้ซ้อมวิ่งในลู่ อาจต้องใช้เสาไฟฟ้า ต้นไม้ หรือป้ายโฆษณาเป็นจุดที่เริ่มและจุดที่หยุดวิ่งเร็ว
การวิ่ง Intervals ใช้ระยะทางน้อย จึงวิ่งค่อนข้างเร็ว ( 85-90 % ชีพจรสูงสุด-Maximum Heart Rate ) เนื่องจากวิ่งระยะทางที่แน่นอน จึงมีการคำนวณความเร็วที่จะใช้ซ้อมวิ่ง บางครั้งโค้ชจะเป็นคนคำนวณและควบคุมการฝึกซ้อมให้ และการฝึกซ้อมยังมีหลายรูปแบบจึงไม่แนะนำให้ใช้ ใครสนใจก็ค้นคว้าต่อเองแล้วกันนะครับ
Tempo Runs เป็นการฝึกซ้อมความเร็วที่ค่อนข้างง่าย คือหลังจากอบอุ่นร่างกาย ยืดกล้ามเนื้อ ก็วิ่งปกติ 10 นาที แล้ววิ่งด้วยความเร็วที่เร็วกว่าปกติเป็นระยะทางยาวๆ (ใช้ความเร็วที่ 80-85% ของอัตราเต้นสูงสุดของหัวใจ ) แต่ใช้เวลาน้อยลงกว่าการวิ่งปกติ แต่ต้องรักษาความเร็วไว้ให้ได้ตลอดระยะทางที่วิ่ง ถ้าวิ่งเส้นทางเดิมจะสังเกตได้ว่า หลังจากฝึกไปสักระยะหนึ่งจะใช้ความเร็วน้อยลงในระยะทางเดิม เพราะร่างกายแข็งแรงขึ้น ฝีเท้าดีขึ้น
ร่างกายของแต่ละคนแตกต่างกัน ตารางซ้อมและแผนการฝึกซ้อมของแต่ละคนจึงไม่เหมือนกัน ต้องกำหนดตารางการฝึกซ้อม ความหนักเบา ระยะทางหรือระยะเวลาที่เหมาะกับตัวเราเอง ถ้าหนักไป เบาไปก็สามารถปรับได้ ดูจากสภาพร่างกายของเราเองนะครับ ถ้าหนักไปร่างกายก็จะฟ้องด้วยอาการผิดปกติ ต้องปรับลดความหนัก ระยะทางหรือระยะเวลาลงนะครับ
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