Simple method: 2000 meters a day, it doesn't matter if you can't run down, you can walk down and do your best.

2. Practice absolute speed.

After sprinting 200 meters, rest until the heart rate is about 120/ min, then sprint for 200 times, and so on for 5-7 times, once every 1-2 days.

3. Body balance and flexibility exercises

4. Remember to stick to it! ! !

You must go to the gym when you exercise, because you need professional guidance to make rapid progress. Just like Liu Xiang, although he is very talented, he could not have achieved today's achievements without the guidance of coach Sun.

It's ok to help you make a plan, but it's definitely not for you. You have to make your own plan. I recommend buying a health and beauty magazine. You can find a plan that suits you. Explore yourself from the beginning without knowing anything.