Step 1, run three 3 kilometers a week, write down the results after each run, and try to run at least once a week. Every month's score can't be lower than last month's test score.

Step 2: Run 1 5km weight-bearing every week. You can tie sandbags or wear vests or backpacks, and arrange one on the second day of three kilometers. You should relax your muscles after running.

Step 3: Run a kilometer for about 5 sprints every half month. It must be arranged every other day. After running one kilometer, adjust and rest for about 3 minutes, and then continue to run the next kilometer. Finally, run for 5 minutes, sprint 400 meters, and then walk 200 meters as a recovery.

Step 4: Be careful not to be spicy, light and high-quality protein. When running intermittently, don't eat before running and don't eat too much after running.

The fifth step is proper strength training, such as pull-ups, push-ups and flat support.

Step 6: Take a rest 1-2 days a week, let your muscles adjust and rest, and don't blindly increase the amount of exercise to increase the burden on your muscles, let alone get injured and exercise.