Publication:

長距離跑訓練實務—以奧運選手許玉芳參加98年全國運動會為例

本研究是以許玉芳選手來做為個案研究，再以「成績分析」、「訓練內容分析」等方法，透過本人的詮釋及收集相關資料，並針對許玉芳參加98年全國運動會，賽前的訓練方法、訓練課表及比賽戰術，來做深入研究分析探討。其研究目的包括：探討許玉芳訓練方法與訓練要項、分析許玉芳訓練課表內容與訓練實務、瞭解許玉芳比賽戰術實務。研究日期分為：訓練日期2009年1月1日至10月23日，比賽日期2009年10月24日至10月29日。

研究結果如下：

一、許玉芳的訓練方法，早上都是以基礎有氧耐力訓練為主，下午則是根據不同的訓練時期來安排訓練方法，準備期以階梯訓練、上坡訓練及循環訓練為主，比賽期以間歇訓練、反覆訓練及專項訓練為主，過渡期則以放鬆訓練及恢復訓練為主。

二、許玉芳的訓練課表，上午都是以場內配速跑12~16公里為主，每圈400公尺的秒數約在90~96秒，下午一樣根據不同的訓練時期來安排訓練課表，準備期包括階梯訓練跑50分鐘、野外上坡訓練跑12公里。比賽期包括間歇訓練如400公尺×15趟次休70秒(平均72~74秒)、反複訓練如1000公尺×5趟次休6分鐘(平均3分10秒)及專項訓練8000公尺計時跑(27分07秒)。過渡期包括放鬆訓練如球類活動、騎腳踏車及恢復訓練如游泳、泡冷泉。

三、許玉芳比賽所採用的戰術，是以均速跑為主，因為已往在國內的比賽許玉芳跟其他選手的成績都有段差距，因此許玉芳在這次的比賽是以打破自己所保持的全國記錄為主要目標，所以比賽一開始，許玉芳就按照自已在賽前所定的配速獨自領跑，5000公尺每圈平均跑在79秒左右、10000公尺每圈平均跑在82秒左右，許玉芳也一直保持這樣的速度跑到最後，其他選手都沒人敢跟隨，最後許玉芳在5000公尺及10000公尺也都獲得金牌並打破自己的全國記錄。

The study takes the athlete, Shu, Yu-fan, as the case study. With the “grades analyses” and the “training contents analyses” approach, the writer’s interpretation, relevant collected information and 98 National Games athlete, Shu, Yu-fan’s training methods, training lessons, and competition tactics, the writer did research, analyzed, and conferred. The purposes of the research include discussing Shu’s training methods and training items, analyzing Shu’s training schedule contents and training practice, and knowing Shu’s competition tactics. The dates of the research include two periods: the training dates: from January 1, 2009 to October 23, 2009, the competition dates: from October 24, 2009 to October 29, 2009. The results are as follows:

(1)Shu’s training methods: In the morning, Shu took the basic aerobic exercise. In the afternoon, Shu applied different training methods in the different training periods. In the preparation period, Shu took ascending-step training, going uphill training, and circulating training; in the competition period, Shu took the interval training, repeating training and special training; in the transition period, Shu took relaxation training and recovery training.

(2)Shu’s training schedules: In the morning, Shu ran 400 meters per lap in the athletic field, and the total distance was from 12,000 meters to 16,000 meters. Time for every lap was from 90 to 96 seconds. In the afternoon, Shu took different lessons in different periods. In the preparation period, Shu took upstair and downstair exercise for 50 minutes, and took 12,000-meter uphill exercise; in the competition period, Shu took interval trainings, such as running 400 meters for 15 times ( average speed 72-74 seconds ), taking a 70-second break each time and took repeating trainings, such as running 1,000 meters for 5 times ( average 3 minutes 10 seconds ), taking a 6-minute break each time and took special trainings, such as running 8,000 meters ( 27 minutes 7 seconds ) ; in the transition period, Shu took relaxation lessons, such as playing ball and bicycle riding and took recovery lessons, such as swimming and taking cold spring bath.

(3)Shu’s competition tactics: Shu’s main purposes of the game were to run in the average speed to break her old national records and to set up new national records; therefore, knowing other athletes’ running grades far behind hers and paying no attention to other athletes, Shu ran alone in her speed in the beginning. Shu ran 79 seconds per lap in women 5,000 meters, ran 82 seconds per lap in women 10,000 meters, kept the speed, and won the gold medals finally in both games and broke the national records she set up before.