When you feel you can’t keep going, you can walk for a few minutes and then start running
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The first 5K doesn’t need to be forced for time
Entry level (35-40 minutes): this time, most of the results belong to the beginning of the first runner, generally weak running foundation
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It’s the same thing
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Be sure to judge whether your exercise exceeds the load
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To complete the first 5 kilometers of life, we must learn to overcome muscle pain and inertia
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Elite level (20-25 minutes): this result has been very excellent
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Because for novices, it’s hard to run for 10 minutes without interruption
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5 km is a magic distance – for novice runners, a complete 5 km means that you have already started; for advanced runners, 5 km is an excellent distance to consider speed endurance; for elite runners, 5 km is also a training item that can not be ignored
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So you might as well set the exercise time at 30-40 minutes, and during this period, you can use the combination of running and walking, so that the body can slowly get used to 30 minutes of exercise
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For novice runners, the biggest enemy is not others, but themselves
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Entering the class (25-30 minutes): the average pace should be less than 6 points, which is a threshold for most amateur runners
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After that, you can challenge 4 km, 4.5 km and reach the final goal of 5 km
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We will divide the 5K running results into six levels as a reference to test which level we are in? Fast walking level (40-60 minutes): if you run more than 40 minutes for 5km, it means that the pace per kilometer is above 8 points, which is slightly faster than the normal walking level
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When the body starts to adapt to this intensity, try to run for 5 minutes in the second week, upgrade the goal in the fourth week, and try to run continuously for more than 10 minutes
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At this time, you don’t need to force the pace and time, but complete the whole process, let the body feel and remember this feeling
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02 gradually extend the running time, using the running + walking rhythm, you can run for 3 minutes + walk for 1 minute
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It must be the runners who have a long training foundation and have reached the highest level among amateur runners
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To reach this level, they need long and rigorous training, and they are basically athletes
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The most important thing is to finish the whole race
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This is a step-by-step process, we can divide it into three stages: 01 ensure enough exercise time, just start running, it is not practical to want to run 5 kilometers at a time
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Try your first 5K
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5K running is the best choice to test all levels of runners
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If you think 5K is still “out of reach”, you can start with 3K to experience the feeling of long distance running
.
–
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Professional level (run into 20 minutes): few people can run into 20 minutes
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For the runners who have the pursuit of performance improvement, they have the strength to run 5K, which also lays a solid training foundation for running half marathon and full marathon in the future; for the runners who only do daily exercise, 5K is the most “approachable” distance, which can help you keep healthy
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Step by step, so that you can run 30-40 minutes in a row
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When you can run for 30 minutes without interruption, it means you have the ability to finish 5K
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Runner level (30-35 minutes): 5 KM performance can reach between 30 minutes and 35 minutes, with speed between 6 and 7 points per km, which is a common speed for runners
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At the end: 5km is actually a “hidden” distance
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But I want to remind you that hard training is a good thing, but rest is also a very important part of running training
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