Rhythm running: gasp, but you can continue to run at this speed for about 30 minutes.
Another way to increase the difficulty is to speed up the pace a little.
It is recommended to set aside 1-2 weeks for weight reduction training after 3 months of implementation of this plan to give the body time to recover from the impact of running.
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If you want to increase the difficulty after trying several cycles, one way is to gradually increase the number of breakthrough training such as the previous rhythm run, repeat run, interval run and 5km pace run.
For example, the repeat run in the first week is 3x2km, the repeat run in the fifth week is 4x2km, and the repeat run in the eighth week is 5x2km.
5km pace run: try to run as hard as you can as a 5000m test race, and try to target within 25 minutes.
2km interval: the pace is 5 minutes, and the jogging between groups recovers for 2 minutes.
No matter what plan you implement, what you need most is the accumulation of time and experience.
If you can’t do it completely, please make a plan with the training goal of running 10km in 55 minutes, and then implement this plan when you can run 1km at a 5-minute pace.
If you want to improve your running performance, remember that training is accumulated slowly.
As long as this stage is achieved, there is no need to pull the distance to more than 10km.
If you also want to move towards a more advanced goal – running 10km for 50 minutes, start with 10km at a pace of 5 minutes / km! Before starting this training program, you’d better have the ability to run at least 1km at a target pace of 5 minutes / km.
The target speed of 4.8km in the middle is 5 ′ 16 “, and 1.6km is added before and after for warm-up and relaxation.
1km interval: the pace is 5 minutes, and the jogging between groups recovers 90 seconds.
Cross training can be done during weight reduction, combined with easy running to maintain the running feeling of both legs.
10K is the first step for 5K novice runners to step into semi horse advanced runners.
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Timetable Description: easy running: the pace is not faster than 5 ′ 35 ″ – 5 ′ 54 ″.
At the end of each cycle, you can repeat or adjust the plan according to your personal needs.
Long distance running: run slowly and steadily for less than 75 minutes.
Although the planned training period is 3 weeks + 1 week recovery, you can cycle this plan for several weeks until you feel ready for the 10km challenge.
800m repeat run: every 800m takes 4 minutes, equivalent to 5 minutes of the pace, and the jogging between groups recovers 90 seconds.
According to the average ability of ordinary runners, if they are healthy and run 24-50km a week, they should be able to complete 10km in 50-70 minutes, while more advanced runners can usually complete it in 43-50 minutes.