A good running plan must vary from person to person. Even if some running plans are awesome and effective, once they are used on unsuitable runners, they will not only have no promotion effect, but also bring harm in serious cases. Make your own running plan: 1. Understand that the first action of making a running plan is not to make other people's plans, but to get to know your body well. Fat or thin? Is my heart and lungs functioning normally? How is my bone strength? Do I lack calcium? Wait a minute. Knowing these basic questions, we can judge whether we need a running plan and what kind of running plan we need. For example, patients with heart disease and severely obese people are not suitable for running plans aimed at improving speed. Bottom line: a bosom friend is not dangerous. 2. Whether to improve or prepare for different running goals requires different running plans. Usually, a runner makes a running plan for two purposes, either to improve his speed or to prepare for various events. 3. The running plan of improving speed and preparing for war is quite different. The running plan to improve the speed is to constantly surpass, constantly set goals, and strive to achieve it through scientific methods to achieve speed increase in this cycle; The prepared running plan is relatively more complicated and needs to be "tailored" according to the competition you participate in. If you want to run 10 km healthily, then your running plan can be 8 to 12 200m, with an interval of about 60 seconds. Add one or two repetitions every other week. Repeat this for one month, and the distance can be increased to 800 m 6 to 12 times. If it is a half marathon or a full marathon, divide it into 2-3 kilometers with an interval of 90 seconds, and then slowly increase the distance to 4-5 kilometers. 3. Don't insist on challenging high difficulty. Although most of the business plans are aimed at "surpassing", the basis for the implementation of the plans is actually "reasonable". Just as Rome was not built in a day, a good runner can't be practiced in a short time. Therefore, we must be kind to ourselves while constantly "surpassing". Only a "reasonable" plan can help us constantly "surpass"! The following table is the training plan of half horse running under normal circumstances: the significance of running: running is not a sport, but a life. For others, running is just a sport; But for people who love running, running is a kind of life. The most perfect running plan is not an armchair strategist or a number on the APP, but a mentality of constantly improving and challenging yourself, a healthy and optimistic life. Even if you work overtime all night, even if you feel unwell, you should complete today's running plan and achieve today's running goals. This completed running plan may improve your speed, but it will narrow your mind and hinder your life. Running plans not only plan speed and mileage, but also guide life. In order to run better, try to eat less unhealthy food, try to rest on time, deal with work efficiently, and not work overtime ... These things done in order to run better are healthy for our lives. This is a good running plan, which is the ultimate life harvest brought by running.

Pay attention to me and run together.

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