There are basically three kinds of training.

Endurance quality training, strength quality training and flexibility quality training. Endurance quality training has the highest priority, followed by strength and flexibility. I will tell you one by one:

1, endurance quality training

Long-distance running priority

I don't know your situation. I think your endurance is poor. You can start from 400m, neither too fast nor too slow, and you think you can bear it. At least three times a week and at most six times.

Two weeks later, start running 800 meters, run slowly for the first 200 meters, then run 400 meters at your middle speed, and finally jog 200 meters. Practice like this for a month. At least three times a week and at most six times.

Then run 1600m and jog for the first 400m as a warm-up. After a break of 1 minute, run 800 meters at your medium speed, then rest for 1 minute, and then run 400 meters at a very slow speed. Practice like this for two months. At least three times a week and at most six times.

Then run 3200m, jog for the first 800 m as a warm-up, rest 1min, run at a medium speed 1600m, and finally run at a slow speed of 800m. If you keep training, your overall physical fitness will rise rapidly. At least three times a week and at most six times.

You can practice running 5000m meters if you are interested. I used to run 5000m meters, but after three months in hospital, I went running and found that my physical fitness did not drop significantly.

Secondly, choose swimming, long-distance slow swimming is ok.

2. Strength quality training.

Push-ups and sit-ups are preferred.

Push-ups: Take 60% of the maximum number of times you can do as a group, do 4 groups every day, and rest between each group 1min. Do it every other day. Test your maximum quantity every half month to adjust the quantity of each group. Don't do this every day.

Like sit-ups. But you don't have to do 4 groups, 2 ~ 4 groups are also ok.

3. Flexible quality.

Usually I press leg press and do stick exercises. It is not as helpful to your physical fitness as the first two.

Note: Running can be done at night. If you are running in the morning, you must supplement sugar more than 30 minutes before departure, otherwise it will easily lead to hypoglycemia shock during exercise.