It can be said that it is to prepare for the competition in advance.
For us runners, 5K is just a common training distance, and some even regard 5K as a warm-up.
Training item 3 ＾ 1-2-3 interval ＾ specific steps: · walk for three minutes to warm up the body· Run easily for ten minutes to put your body into motion· Then [1-2-3] interval: first run for one minute in the red challenge area, and then walk for one minute; Then run for two minutes in the red challenge area, walk for one minute, and jog for another 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.
Stamp the blue word “running Palace” to pay attention to us! 5K is a moderate distance for many runners.
You can arrange an advanced endurance training for yourself every two to three weeks.
Training program 2 ， two minute interval training ， specific steps: · walk for two to three minutes to warm up the body· Run easily for 10 minutes to put your body into 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 a five minute easy run after the last two minute run and one minute walk.
Even people without running habits can run 5K by biting their teeth, but it takes more than 40 minutes.
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.
Specific steps: · walk for two to three minutes to warm up the body· Run easily for ten minutes and enter the state of exercise· 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 and recover (if you need more time, you can walk a little longer); Then run easily for five minutes; Finally, walk for three minutes to end the group.
Repeat the above cycle for three times, and the training ends on the same day.
Supplement 1 endurance training interval running will build your sense of speed.
Some people can run for 20 minutes with a little training, but some people are very difficult to run for 30 minutes.
Your grades will improve only if you take action.
It is very similar to your strategy on the day of the competition.
This training combines the running in three areas: comfort area, progress area and red challenge area.
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· Advanced 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.
If you have any questions during training, you are also expected to leave a message..
Endurance training can improve your aerobic endurance and keep you at high speed for a long time.
This endurance training is recommended to be arranged once a week, at least two days apart from the day of interval training, otherwise you may not recover, and you will soon see your progress over time.
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 great 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 and 4; women: 15 minutes and 54 seconds and 7) · world record (men, chaptegai: 12 minutes and 35 seconds and 36; women, GIDI: 14 minutes and 06 seconds and 62).
These exercises look simple, but they continue to be effective.
To get back to business, let’s talk about how to improve the 5K performance.
But even though 5K is so common, it is not so easy to get a good result of 5K.
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.
Training item 1 ， one minute interval training ， specific steps: · walk for two to three minutes to warm up the body· Easy running for ten minutes, let the body enter the state of movement, easy running standard: you can speak clearly and completely when running· Next is the key point.
In the red area, which is the most challenging area, start your eight one minute intervals: for each minute of running 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.
During this period, you can arrange supplementary training programs (endurance training and advanced endurance), that is, in order to fully experience this training program, you need to start your training at least eight weeks before your 5K race.
First of all, let’s show you an intensity range (here we don’t use accurate numbers to describe the intensity, but put forward more popular judgment criteria).
Putting aside their sports talents, a good training plan can also help you relax.
Don’t throw it into your favorites and eat it.