Monday: Rest or cross-training (yoga/swimming)
Tuesday: Jogging 6 kilometers (at the speed of conversation)+abdominal exercises, flat support.
Wednesday: HIIT riding includes 15 minutes of warm-up +8X(30 seconds full +45 seconds active rest) +20 minutes of relaxation running.
Thursday: Relax and run 5 kilometers.
Friday: Jog for 5 km +5 groups for 30 seconds, then gradually accelerate until it slows down completely.
Saturday: Rest or light cross-training.
Sunday: Jogging for 8 kilometers.
In the initial stage, some people improve quickly, while others improve slowly, because there are more other factors restricting the running speed, such as insufficient strength, such as high body fat rate. Don't worry about running slowly, spend more time to make up for the deficiency, and overall health is the most important.