本帖最后由 小俊_跑步前进 于 2013-6-14 14:23 编辑
亚索800——最简单的马拉松训练法
When physicists discover a new subatomic particle, they claim the right to name it. Same with astronomers. Locate a new star out there in the way beyond, and you can name it anything you want: Clarence, Sarah, Mork or even Mindy.
物理学家每发现一种新的亚原子粒子，他们声称有权为其命名。天文学家也一样，发现了新的小行星之后，就可以随便给它取喜欢的名字：比如克拉伦斯、萨拉、莫克、明迪…… I think runners, coaches and writers should be able to do the same. And I'm going to take this opportunity to invoke the privilege. 我认为跑者、教练和作家也应该这样做。是的，我现在就要这样做。 Last fall I discovered an amazing new marathon workout. Amazing, because it's the simplest marathon workout you've ever heard. (And simplicity in marathon training, as in physics and astronomy, is much to be prized.) Amazing, because I'm convinced it actually works. 去年秋天，我发现了一个很神奇的马拉松训练法。说它神奇，是指这个方法一定是你听说过方法中最简单的。（当然，同物理学和天文学比起来，马拉松训练法所说的“简单”不值一提……），简单的同时，它还真的有效。 In truth, I didn't find this workout. It found me, through the person of Bart Yasso, our race services manager here at RUNNER'S WORLD. But Bart's not much of a proselytizer, while I sometimes am, so I'm going to seize this chance to name the workout. I'm going to call it "Yasso 800s."
事实上，并不是我发明的这个训练法，是它通过Bart Yasso—我们那位来自《跑者世界》的赛事服务经理，找到了我。Bart并不是一个好为人师的人，那么就让我来吧，借此机会，我把这种训练方法叫做“亚索800训练法”。
Bart and I were at the Portland Marathon last September when he told me about his workout. He was training for a marathon later in the fall, so two days before Portland he went to a nearby track and ran Yasso 800s. "I'm trying to build up to ten 800s in the same time as my marathon goal time," he told me. Bart和我在去年9月波特兰马拉松的时候见面时，他和我说起了这个训练法。当时他正为秋季晚些时候的一个马拉松比赛做准备。于是，在波特兰赛前两天，他在住处附近进行亚索800的练习。“我准备用这次马拉松的速度跑10个800米。”他说。 Huh? Half-miles in 2 or 3 hours? I didn't get it. 啊？用2-3小时跑半英里？我当时没明白他的意思。 Bart saw that he'd have to do more explaining. "I've been doing this particular workout for about 15 years," he continued, "and it always seems to work for me. If I can get my 800s down to 2 minutes 50 seconds, I'm in 2:50 marathon shape. If I can get down to 2:40 (minuses), I can run a 2:40 marathon. I'm shooting for a 2:37 marathon right now, so I'm running my 800s in 2:37."
Bart也发现了他需要进一步解释两句。“我用这个方法训练了15年了，目前看起来挺适合我的。假设我可以用2分50秒完成每组800米，那么最终的马拉松成绩就是2小时50分。如果800用2分40秒，马拉松就是2小时40分。我打算这次全程冲一下2小时37分，那么我要用2分37秒的速度来跑每组800米。”
Suddenly things started to make sense. But would the same workout apply to a 3 hour marathoner? A 4-hour marathoner? A 5-hour marathoner? It didn't seem very likely. 这下我明白了。但这种方法对于全程需要3小时的选手适用么？4小时和5小时的选手呢？我对此表示怀疑。 In the next couple of weeks, I decided to check it out I played around with lots of mathematical equations and talked to about 100 runners of widely differing abilities (from a 2:09 marathoner to several well over 4 hours), and darn if the Yasso 800s didn't hold up all the way down the line. 接下来的几周，我决定验证一下这个方法。我列出了数学公式，并和大约100个不同水平的马拉松选手（全程成绩从2小时9分到超过4小时的都有）介绍了这个方法，我要看看亚索800是否对各个水平层次的选手都适用。 Now, this is a remarkable thing. Anyone who has been running for a few years, and in particular trying to improve his or her marathon time, knows that training theory can get quite complex. You've got pace, you've got pulse, you've got max VO2, you've got lactate threshold, you've got cruise intervals, you've got tempo training, you've got enough gibberish to launch a new line of dictionaries. 因为这实在是太给力了。有过几年跑步经验的人，特别是准备过马拉松比赛的跑者，多少都听说过那些复杂的训练方法以及拗口的术语。配速、心率区间、最大携氧量、乳酸门槛、间歇训练、节奏跑等等足够可以编写一本字典的黑话充斥着整个训练计划。 And now you've got an easier way: you've got Yasso 800s. Want to run a 3:30 marathon? Then train to run a bunch of 800s in 3:30 each. Between the 800s, jog for the same number of minutes it took you to run your repeats. Training doesn't get any simpler than this, not on this planet or anywhere else in the solar system.
而这一切都被这个简单的训练法颠覆了：亚索800。想全程用3小时30分完赛？用3分30秒一组的速度去跑800米吧，每组之间用慢跑同样的时间来恢复。还能有更简单的方法么，至少在地球上我没发现。
Bart begins running his Yasso 800s a couple of months before his goal marathon. The first week he does four. On each subsequent week, he adds one more until he reaches 10. The last workout of Yasso 800s should be completed at least 10 days before your marathon, and 14 to 17 days would probably be better. Bart每次在马拉松比赛前的2-3个月开始亚索800的训练。第一周跑4组800，接下来的每周增加1组，直到10组。最后一次训练至少要放在赛前的10天，最好是赛前14-17天左右。 The rest of the time, just do your normal marathon training, paying special attention to weekend long runs. Give yourself plenty of easy runs and maybe a day or two off during the week. 每周其他的时间，只要按照普通马拉松的训练方法练习即可，注意保证周末长距离的质量。别的时间多用轻松的速度来跑，每周安排1-2天休息。 But don't skip the Yasso 800s. This is the workout that's going to get you to the finish on time.
保证亚索800的训练，这是达成目标的关键。 | 
发表于 2013-6-14 14:16:30
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