Tip: store or carry some water to help you complete the second half of the distance.

Rhythm run”), then rest for 60 seconds and repeat.

Tip: you can also measure time, not distance, if you like.

Run at half your normal speed first, increase your speed at the halfway point, and reduce the time to complete each mile by 5 to 10 seconds.

Tip: increase the first phase by 1 minute every week, but continue the same deceleration sequence until the first interval is 10 minutes.

Tip: if your speed drops during the fast or slow running phase, resulting in more than 2 seconds in the fast or slow section, run the whole 2 miles at an easy speed.

Subtract 10 seconds from the speed of the 1-mile cycle and maintain 800 meters at that speed (equivalent to 2 laps of the standard track).

3) Concept of fartlek deceleration running method: fartlek is Swedish “arbitrary speed change”, which means that you can accelerate and decelerate according to your feelings.

Method: warm up until you sweat.

Is running easy? Of course it’s simple! Everyone can run.

4) 800 meter cycle running concept: try to run fast and jog to recover your strength.

If you train harder when you’re tired, you’ll run faster when you’re energetic.

Then slow down to about 40% for 5 minutes.

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In the last minute of the burst, the speed should be close to the sprint.

2) The concept of 1000 meter rhythmic run: complete a series of 1000 meter runs at rhythmic speed with rest in the middle.

After each training session, you can barely finish each of the following 8 times and increase it by 1 time.

Reason: in the fartlek deceleration method, the interval is more structured, and this is a very “American” way, and the end of the run will become more difficult.

5) The concept of cross running method: the fast running alternates with the fast running of the 200m, which is a little slower.

Method: double the distance you can run normally and easily.

After each 800 meter run, jog around the track before repeating.

Very “European” way.

Run for 3.5 minutes at a time and then rest.

So you can work harder and hold on longer.

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Method: run 1000 meters (about 2.5 laps of standard track) at a rhythm speed of 4 miles (about 6.44 kilometers) (the speed determined in “1.

It runs a total of 2 miles (about 3.22 kilometers).

Why: this workout forces you to recover from running, allowing you to train longer distances with higher overall intensity, which other training methods cannot provide.

Continue this fast first and then slow mode, but reduce the fast running time of 1 minute each time and improve the speed at the same time.

1) Rhythm running concept: an accelerated version of 4-mile jogging, with a running rhythm that maintains “the difficulty that the body can adapt to”.

Methods: the starting speed is about 75% of the maximum effort and lasts for 5 minutes.

Method: run 200 meters at your personal record speed of 1 mile, then slow down and finish the next 200 meters at an additional rate of 10 seconds.

Finally, recommend the matching exercise method to fans: choose one of the first three running methods (1 ~ 3) for training in the first half of the week, and then choose one of the 4 ~ 5 running methods for training in the second half of the week.

6) The concept of accelerated long-distance running in the second half: a long-distance running with a sharp increase in speed in the second half.

Continue alternating between the two speeds until you finish 2 miles.

Just choose the last run on the weekend.

Is running difficult? It’s also very difficult! After all, you need a lot of tips to run well and fast ~ you can try the following six short training methods, which will not only help break the stereotyped training methods, but also improve your speed and endurance to the highest point in history.

At the beginning, run 1000 meters intermittently for a total of 6 times, and then increase it by 1 time for each training, and gradually upgrade to 10 times.

Why: short distance rhythm running can help you maintain a strictly fixed speed, while short recovery allows you to maintain a high energy level.

Why: rhythmic running training can eliminate the metabolic waste that causes muscle “burning” and therefore forces you to slow down.

Reason: after training, your body can persist for a long distance, accelerate in the later range and rush the line more effectively.

Calculate the speed per mile and add 30 seconds to that.

Reason: the best way is to run with maximum oxygen uptake.

So if you think your top speed for running 3 miles is 24 minutes (or 8 minutes per mile), try running 4 miles at a pace of 8 minutes and 30 seconds per mile.

Method: estimate the fastest time to complete 3 miles.

Tip: maintain accurate speed control and wear a watch.