摘要中长跑训练中教练员无法制定出适合的训练方案，使得青少年中长跑的训练成绩无法提升，甚至由于盲目引进落后的训练方法，现在训练中过于强调无氧耐力训练的重要性，使得在训练方法上科学性不够；另一方面，青少年中长跑教练员急功急利，为了在自己手上早出成绩，训练过程以无氧训练为主，透支了很多优秀运动员的上升空间，最终导致中长跑运动水平的持续下滑。我通过文献资料、访谈及实践训练得出青少年中长跑训练中以有氧耐力训练为主，发展有氧耐力的重要性，不仅可以提高肺的通气功能，提高最大摄氧量，也同时提高了血液载氧能力、心脏的射轿能力，骨骼肌体的代谢能力，提高肌糖原含量，从而对无氧耐力训练奠定基础，对中长跑训练的成绩也有很大的提升。我通过安排重复跑、间歇跑提高有氧能力，并科学的安排训练周期，根据不同学生有氧无氧能力的不同进行不同针对性训练，正确对待有氧训练和无氧训练之间的关系，合理地将有氧训练和无氧训练相结合，使中长跑运动员的训练成绩得到提升，并对之后带中长跑的教练员具有一定的理论指导和训练方法的参考意义，并对之后的带中长跑训练中有实践参考价值，从而培养出一些优秀的中长跑运动员。 71969

毕业论文关键词：中长跑训练；有氧耐力；重要性；训练方法 

Abstract  in middle and long distance running training coaches to develop appropriate training programs, making training record of young middle distance cannot ascend, even because of blind indraught backward training methods, now training too much emphasis on the importance of anaerobic endurance training, making scientific training method is not enough; on the other hand, young middle distance coaches being eager for quick success and quick profit, in order to in their own hands the early results, the training process in anaerobic training mainly overdraft many elite athletes have room to rise, eventually leading to continued to decline in the level of middle and long distance。 I through the methods of literature, interview and practical training that teenagers in middle and long distance race training to aerobic endurance The relationship between training ability of car shot of the importance of training and development of aerobic endurance, not only can improve the pulmonary ventilation function, improve the maximum oxygen uptake, and at the same time, improve the blood oxygen carrying capacity, heart, skeletal muscle metabolism, increase muscle glycogen content, and thus the anaerobic endurance training and lay the foundation for middle and long distance running training achievement also has the very big promotion。 I through the arrangement of repeats, intermittent running improve aerobic capacity, and scientific arrangement of the training cycle, according to different students aerobic anaerobic capacity of different for different targeted training, the correct treatment of aerobic and anaerobic training, reasonable the aerobic training and anaerobic training combined, so that Long distance runners training achievement gets a promotion, the and the belt of middle and long distance coaches with reference to the significance of theoretical guidance and training methods, and on with the training of middle and long distance runners have practical reference value, to cultivate some excellent athletes。

Key words: middle and long distance training; aerobic endurance; importance; training method

目  录

1。前言 5

2。研究对象与方法 5

2。1 研究对象 5

2。2 研究方法 5

2。2。1文献资料法 5