Regardless of their sports talents, a good training plan can also help you relax.
Two minute interval training.
Standard of easy running: run You can speak clearly and completely· Next is the key point.
First, Let’s show you an intensity range (instead of using precise numbers to describe the intensity, a more popular judgment standard is proposed here).
Specific steps: · walk for two to three minutes to warm up; Then run two kilometers easily in the comfort zone; Run another kilometer in the progressive area; Then run a kilometer at the speed of the red challenge area; Then, return to the speed of the progress zone, run the last kilometer, walk for two minutes and recover; Finally, finish the workout with a five minute easy run.
These exercises look simple, but they continue to be effective.
If you have any questions during training, you are also expected to leave a message..
Specific steps: · walk for two to three minutes to warm up the body· Run easily for ten minutes and enter the exercise state· Repeat the following training actions three times: in the red challenge area, that is, the extent to which you can’t speak, run a kilometer; Then walk for two minutes, recovery (if you need more time, you can walk a little more); then run easily for five minutes; finally walk for three minutes to end a group.
Your grades will improve only if you take action.
Don’t throw it into your favorites and eat it.
Endurance training can improve your aerobic endurance and keep you at high speed for a long time.
You can refer to this table to arrange your training time and intensity: general outline of training methods: · start with Item 1 (one minute interval), once a week for three weeks; · advance to Item 2 (two minute interval) training for three weeks; · finally come to item 3 (1-2-3 interval) training for more than two weeks until your race day.
Specific steps: · walk for two to three minutes to warm up the body· Run easily for 10 minutes to get your body in motion· Start six two minute intervals in the red challenge area: first run for two minutes in the red challenge area, refer to the standard table, walk for one minute every two minutes to recover, and end with five minutes of easy running after the last two minute run and one minute walk.
During this period, you can arrange supplementary training programs for yourself (endurance training and advanced endurance), that is to say, in order to fully experience this training program, you need to start your training at least eight weeks before your 5K race.
You can arrange it for yourself every two to three weeks Advanced endurance training, which combines running in three areas: comfort zone, progress zone and red challenge zone, is very similar to your strategy on the day of the competition.
Let’s get down to business , let’s talk about how to improve 5K performance.
Repeat the above cycle for three times, and the training will end on the same day.
Training item 2.
On the Internet, even according to the time spent running 5K, Runners are divided into 10 levels: · walking level (40 minutes to 1 hour) · entry level (35 minutes to 40 minutes) · runner level (30 minutes to 35 minutes) · hard work level (25 minutes to 30 minutes) · intensive level (20 minutes to 25 minutes) · amateur God level (running into 20 minutes) · national level (men: 14 minutes and 40 seconds; women: 17 minutes and 29 seconds) · athlete level (men: 14 minutes and 15 seconds; women: 16 minutes and 30 seconds) · international athlete level (men: 13 minutes and 31 seconds 4; women: 15 minutes and 54 seconds 7) · world record (men, chaptegai: 12:35.36; women, giddy: 14:06.62) but even though 5K is so common, it’s not so easy to get a good result of 5K.
Some people can run for 20 minutes with a little training, but some people are difficult to run for 30 minutes.
Training item 3 ＾ 1-2-3 interval ＾ specific steps: · walk for three minutes to warm up the body· Run easily for ten minutes to get your body in motion· Then proceed [1-2-3] intermission: first run for one minute in the red challenge area, then walk for one minute; then run for two minutes in the red challenge area, walk for one minute, and then jog for one minute to recover; finally run for three minutes in the red challenge area, walk for one minute, and then jog for two minutes to recover; after the last jog, walk for five minutes to finish.
Training program 1 ， one minute interval training ， specific steps: · walk for two to three minutes to warm up your body; · run easily for ten minutes to put your body into motion.
This endurance training is recommended to be arranged once a week, at least two days away from the day of interval training, otherwise you may not recover, and you will soon see your progress over time.
Even people without running habits can run 5K by biting their teeth, but it takes more than 40 minutes.
Click the blue word above and remember to pay attention to us! 5K is a moderate distance for many runners.
Supplementary item 2 ， advanced endurance training ， the key point of this training is: keep running in the progress area to enhance your aerobic endurance for a long time.
In the red area, which is the most challenging area, start your eight one minute intervals: every minute you run in the red area, slow down and walk for one minute, panting and recovering while walking; Then continue to run in the red area for one minute; In this intermittent cycle, run eight times; After the last one minute run and one minute walk, finish the training with a five minute easy run in the comfort zone.
For us runners, 5K is just a common training distance, and some even regard 5K as a warm-up.
It can be said that it is to prepare for the competition in advance.
Supplementary item 1: endurance training; intermission running It will build your sense of speed.