When 5 kilometers are used 22 minutes attribute right ran result, want to rise match fast, run into 20 minutes, need science undertakes ran trains reasonably.
The author at the outset of 5 kilometers when using, also be to be in all the time 21~23 minute wander, through seeing ran the book is mixed later tutorial, know how to rise match fast. Knew intermittence runs, the scientific training manner such as the largest amount that absorb oxygen, step and pace frequency.
Well-known, force training is the very important segment in ran, force of aggrandizement waist abdomen and leg ministry force, can rise in ran achievement and avoid to get hurt.
Be in when us in ran when pursuit achievement, leg ministry press press will be very big. If leg ministry power is insufficient, can cause leg ministry muscle and articulatory loss.
Be in when us in ran when pursuit achievement, the core force with strong need (lumbar abdomen force) . If lumbar abdomen power is insufficient, bring about physical ability easily to drop substantially with feel a pain in chest.
Why is ran achievement 5 kilometers all the time when using 22 minutes? No matter how run, cannot run into 20 minutes. Actually, the very much person that run has same quandary, the mainest is to did not seek a means.
In those days, when 5 kilometers of the author are used, also be in 21~23 minute, to improve ran result, see ran book and tutorial, know proper-noun of a lot of ran slowly (intermittence runs, the largest amount that absorb oxygen, rhythm runs etc) .
After the author passes a series of study, begin new run. Spent the time that half month influences, broke through the ran target of 20 minutes when 5 kilometers are used eventually.
The author made the ran plan that fits his at that time, weekly ran 5, 3~4 second ran 5 kilometers, among them once the intermittence of 5*1000m runs, 1~2 second 10 kilometers above (10 kilometers above) . Every kilometer that runs by fits matchs fast control to be in 4 minutes inside 20 seconds, run usually match fast in 5~6 minute.
Such ran plans to won't make the body overdraws, can enhance heart lungs function quickly instead.
The author does not talk about pace frequency, because the pace frequency of a lot of person that run is in,be 170~180 second minutely, but step differs again, step of the person that some running can achieve 170cm, step of the person that some running has pitiful 60cm only, it is very important to ran achievement to have visible step.
Want to learn the training that loosens hip joint and lumbar abdomen force above all.
Of hip joint train everyday have carry genu (in all 3 groups, every groups of 90 seconds) , press a leg (5 minutes, freedom presses a leg. ) , declivous run (4*100 rice) wait for training manner.
Of lumbar abdomen force train everyday flat is propped up, sit-ups (in all 5 groups, every groups 1 minute. ) wait for training manner.
