It Thanks to 5-4-2-1 roads – This is a session between a variety of runs, middle distance runners and athletes used by athletes used by athletes who want to improve them. Speed, endurance and injury. In the structure of the structure, the intense, this exercise is frequently occurring in between 5, 4, 3, 2 and 1 minute.
It is a strong way to develop both Aerobic and anaerobic systemsand itself to make the valuables for the valuables and clients in general for athletes and general fitness customers.
What are the observation training sessions 5-3-2-1?
It 5-4-2-2-1 training includes Five intervals Reducing duration:
- 5 minutes – Temp or death rate
- 4 minutes – Fast rate
- 3 minutes – 5k pace or faster
- 2 minutes – Voosh Max special
- 1 minute – All waste or anaerobic explosion
Each interval is as follows A short recovery period (Usually equal to the time of previous work range). Total session continues 20-30 minutesincluding heating; heating and cool down.
Training on roads 5-3-2-1
- Improve Speedility and Explanatory control
- Magnification; breeding Vou max max and lactation
- Teach the ability Acceleration of fatigue
- Evolve mental focus and discipline in movement
Structure of training
Heats (10 minutes)
- 1-2 noon easies
- Dynamic extensions (foot swinging, tall knars, dums)
- Steps (70-80% Action 2 × 50 meters)
The main collection (total: 15 minutes intervals)
| Intermediate | Duration | PACE BRAQ | Recovery |
|---|---|---|---|
| Intermediate 1 | 5 minutes | Style / 10K rate | 2-2.5 min easy jump |
| Interval 2 | 4 minutes | 5k and 10k speed | 2 minutes run |
| Interval 3 | 3 minutes | 5k | 90 sec running |
| 4 Interval 4 | 2 minutes | Shooting | 1 min or running |
| 5 range 5 | 1 minute | All outside / sprint movements | 2 min Full recovery |
Cold (5-10 minutes)
- Easy jump
- Static extension (rectangles, vibrations, calves, hip flowers)
Advantages of 5-3-1 Roads of training
1. Provides aerobic and anaerobic volume
- Practice for a long time Aerobic system
- Shorter, faster interval train Anaerobic outputVosh Max Maxes and speed
Review in 2018 Sports medicine Separated states support trainings, especially those trained, than the cardio in particularly steadfast states.
2. Increases Pace management
Runners a feel different steps During different prurities that improve mixed strategy and controllance control.
3. Improves Sprint Thai under tiredness
The entrance format is forced to release athletic tools or sports scenarios and sports scenarios and scenarios.
4. Effective adjustment of time
This workout will supply a higher intensity benefits in a Short, structured periodto make ideal with hard tables for athletes.
Who should use training 5-4-2-2-1?
Ideally:
- Road and field athletes
- 5k, 10k or Medium-Runners
- Athletes or sports teams
- Looking for a risk-style card with a structure
- Tactical professions (police, military, firefighters)
Changes based on fitness level
| Degree | Adjustment |
|---|---|
| Stack | Use the running pace for all intervals; Walk to recover |
| Intermediate | Follow the standard format; Rest 1: 1 work with work |
| Developed | Add Sprint for 90s or increase the last sprint |
Execution Tips
- Use Timer or Interval Program In order to maintain accuracy
- Set the target distance If you use the road (eg 1,200 m in 5 minutes)
- Wear supportive shoes and avoid injury
- Follow your own work Development rate or distance over time
5-4-3-2-1 Trace session (intermediate)
- 5 minutes @ 10k Picture (eg 6: 30 / miles) → 2 minutes run
- 4 minutes @ 5k pic (e.g. 6: 00 / miles) → 2 mins Gog
- 3 minutes Faster than the speed @ 5k (eg 5: 45 / miles) → 90 seconds run
- 2 minutes @ mile pice → 1 minute run
- 1 minute @ Sprint → Full Walking / Running
Conclusion
It Thanks to 5-4-2-1 roads – Method of preparation of dynamic, efficient interval Speed, Durable and Racing Day. Decreased its decline enhances growth in the strengthening of the body.
If you want to test through a competitive runner or someone with someone’s cardio, this structure does not feel the same in 30 minutes and the same.
Literature
- Books m, Lauren Pb. Solutions to high intensity intervales, programming puzzles. Sports with. 2013; 2013; 43 (5): 313-338. https://do.org/10.1007/40279-0013-xx
- Lauren Pb, Jenkins DG. Scientific basis for highly intensive interval activities. Sports with. 2002; 32 (1): 53-73. https://do.org/10.16/00520052010-00003
- American Sports College. ACSM Mashki Synation and Respult11th edition.
