It takes about 25 minutes to 40 minutes for ordinary people to run 5 kilometers, but for many serious runners, this time is obviously not enough. Running for 20 minutes or faster is their goal. 5 kilometers is a long and short distance. It's not short because if you don't have enough endurance, you won't be able to run in the final sprint. Time is not long, because you can't run well without good speed. Preparing for endurance training of a half horse or a whole horse is usually to run a long distance at a fixed pace, which is what runners often call LSD (long distance jogging, 25-32 kilometers). Then for the 5km race, besides shortening the distance, endurance training needs some other changes, including the following three aspects: 1, climbing the last 5-8km or running on rough roads; 2. Run Tolek3 in the second half. Run fast gradually, from the easy running at the beginning to the final rhythm running. This can improve the body's ability to remove lactic acid in the second half of the 5 km race and enhance speed endurance.
Besides laying a good aerobic foundation by increasing the amount of running, we should also pay attention to the training of body muscle strength. Good strength can not only keep the body in a high rhythm, but also improve the ability of nerve coordination. If you have a good endurance foundation and strong muscle strength, it's time to carry out special training closer to the rhythm of the game. For example, if you want to run for 20 minutes in 5 kilometers, then the race pace is within 4 minutes.