The first is hard work. Jogo, a marathon runner, runs at least 20 kilometers every day. If you can run 20 kilometers a day, you may break 300 kilometers a year later. On the contrary, you know.

Then, after hard work, you should be able to bear hardships. You jog 20 kilometers every day, and the possibility of breaking 300 kilometers is much smaller than that of running 20 kilometers hard.

Second, be prepared for injury. It is common to be overloaded if you want to get results quickly. Overload is overload, and injury is inevitable.

Finally, it is a reasonable method. For example, speed running on Monday, heart rate running on Tuesday, core strength running on Wednesday, heart rate running on Thursday, full horse test on Friday, heart rate running on Saturday and rest on Sunday. It is basically inevitable that the whole horse will break 300 without injury for one year.

Summary is nothing more than hard work+hardship+method. This also applies to medium and long distances.