5 ways to improve your running speed, so that you can easily run 5K!

It is not only an easy goal for novice runners, but also a race distance such as official competition and test. Because 5km needs speed very much, if you want to get better results and break Pb, you must strengthen speed training. In this paper, five practical speed training menus are put forward. How fast should the training intensity be evaluated for yourself first? Add the following into your routine training to help you achieve your desired 5km results. Before starting training, we should first understand that there are differences in the classification of exercise intensity in sports physiology. In this paper, the simplest self feeling is divided into three sections. For example, it can not last long time to stop and breathe with people in the light running range. < p > < p > Orange lactate threshold: medium intensity, about near the lactate threshold. In this intensity range, you don’t have to go all out, but it is slightly higher than the comfort zone. You can only say a few words during training, such as rhythm running and long interval. These methods are designed to raise the upper lactate threshold and help us run faster in a more relaxed state. < / P > < p > Red anaerobic zone: running at a very challenging intensity, which is far beyond your comfort zone, you can hardly even say a few words during the training, such as interval running, repeated running on the hillside, and any high-intensity training. After several hours of training in this interval, it can promote metabolism, improve physical fitness and speed < / P > < p > total warm-up time: about 15 minutes 5km. In addition to solid speed training, don’t forget that warm-up is the key to win or lose many competitions. The shorter the race time, the more complex the warm-up before the race. To make the 5km score break the Pb, it needs high-intensity running from the beginning to the end. Therefore, if you do more warm-up before the race, the easier the body will start after running. < / P > < p > walk for 3 minutes to wake up the muscles and add some dynamic stretching. Run easy for 5 minutes. Run at a moderate speed for 3 minutes. Six 15 second acceleration runs, close to sprint; then walk to rest. 4 15 second jumps, focusing on pushing and kicking with your toes to get your body straight forward and up. Do whatever dynamic warm-up and stretching you feel fit. < p > < p > 1 minute interval run x 8 times, total training time: 37 minutes. Warm up: walking or dynamic stretching for 3 minutes. . run easy for 10 minutes. . run for 1 minute, the intensity is in the red range, but the speed is hard to control. . then take a one minute dynamic rest to regulate breathing. . run for 1 minute and rest for 1 minute, 8 times in total. . run easy for 5 minutes. Walk for 3 minutes until the body is completely cool. 2. 2 minutes interval running x 6 times, total training time: 45 minutes. Warm up: walking or dynamic stretching for 3 minutes. . run easy for 10 minutes. . run for 2 minutes, the intensity is in the red range, but the speed is hard to control. . then walk for 1 minute, run easily for 1 minute, and adjust breathing. . repeat running for 2 minutes and rest for 2 minutes, 6 times in total. . run easy for 5 minutes. Walk for 3 minutes until the body is completely cool. 3. 1-2-3 interval total training time: 57 minutes. Warm up: walking or dynamic stretching for 3 minutes. . run easy for 10 minutes. . run for 1 minute, the intensity is in the red range, but the speed is hard to control; then 1 minute walk or easy run rest. . run for 2 minutes, the intensity is in the red range; then walk for 1 minute and run easily for 1 minute. . run for 3 minutes, the intensity is in the red range; then walk for 1 minute and run easily for 2 minutes. . repeat 1-2-3 intervals for a total of 3 runs. . run easy for 5 minutes. Walk for 3 minutes until the body is completely cool. < / P > < p > the above interval training can improve the speed, and the following training is to improve your endurance and efficiency when you run faster. The key is to be strong enough to raise the lactate threshold and shift the body to use more hepatic sugar for energy. This training should be carried out once a week, with an interval of at least two days. If you are not familiar with speed training, you can practice interval and rhythm run alternately for one week. In addition, make a note of your pace every time you train, and as you get better, your pace will increase. < / P > < p > another key to improving 5K speed is to build endurance to cope with long-distance running. In addition to an easy 8-10 km run once a week, experienced runners can do progressive endurance training every two to three weeks to simulate the race process. This training combines the yellow, orange and red intensity ranges, and can practice running in various intensities, which helps to master the speed of the race day. 08/16/2020