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How do you finish the first 5K in just 6 weeks? The first runners take this training.
The
5K or 10K competition is a more reasonable target for the runners. The autumn marathon season is approaching, and it is now the best time to train for his first 5K or 10K. If you have good training, you can achieve the goal in just 6-8 weeks.
even though you have never run or participate in a race before, you can gradually increase your running time and slowly transform your walking into running training, so that you can cross the finish line.
Where does
start
first gives yourself a pair of good running shoes and some wet and sweating sportswear. Since most of your exercise is based on time, you have to choose a timepiece with a timing function to track your running time.
you have to make clear the time required for training so that you will not be distracted by other things. Print out your plan, write it on the calendar and tell your relatives and friends that someone will urge you. Training with others is a good way to stay motivated, so you have to think about finding a friend to run.
How does
train
The
goal is to train for 3-4 days a week. It includes 3 days for running training and 1 days for cross training, strength or flexibility training. We can adjust to your own schedule according to the general plan below.
in any case, it is essential to warm up with some very easy walking or jogging. You can also consider making some simple stretching and flexibility training to prepare for the body, though though some studies have shown that too much stretching may actually increase your risk of injury.
's days of running should start with running and running. Start with a light walk of 2-3 minutes each time, and then introduce a short run. At the beginning, run with the pace you can keep, take a walk in the middle, run and walk each other for 30 seconds. Gradually increase the amount of running you run, until you are running most of the time. But remember to keep the beginning and end of a few minutes with a walk to warm up and adjust to relax.
you should make sure you spend some time doing cross training, which can be a supplement to running training and help you to be a better runner. 1 times a week (or 2 times, if you have time). It can include other aerobic endurance exercises such as swimming and bicycles, or strength training, core training, stretching / flexibility training or a fitness class.
general plan
Below
is a general guide that keeps your daily training step-by-step, safe and effective. Try to do your best according to the recommended training volume, but if you miss training for one or two days or occasionally need to reduce training volume, you don't have to worry too much. Perseverance is the real key to a successful run.
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the day before, more Air Jordan 2 " Night; Shade" real pictures on the Internet, with the shoes navy blue color, with black trim details, the shoe laces, not only in the bottom position with fluorescent yellow ink embellishment, still uppers the design of the grouper pattern, the overall effect is very novel. However, there is no sale information.
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Shanghai Limited
2015 Shanghai International Marathon is the twentieth anniversary of the event, the American professional running brand Saucony before this heavy launch with Kinvara 6 as the prototype of the "Shanghai" limited running shoes, this is the first time Saucony limited for the domestic design of the city marathon.
Shanghai marathon element
The main colors of the
shoebox are mainly orange red, with the words "Shanghai" and "Saucony" marked on the changing colors. The design of color shoes and shoe uppers are similar, Chinese red main color typical of the shoes to the upper with orange color gradient. The upper side is the pair of shoes: the punchline painted Shanghai representative buildings, the Oriental Pearl Tower, Jinmao Tower, world financial center designed silhouette, this piece of the international metropolis of miniature painting in the upper of.
The word "Shanghai" at the heels of the
is more straightforward, indicating the limited status of the shoes. The "SHANGHAI" words on the sides and soles of the shoes are made of reflective material, and the details are better.
vamp
The
upper adopts FlexFilm technology to enhance the feel and support of the vamp without adding extra weight. PRO-LOCK package of lacing system increases the foot, at the same time to reduce the foot pressure. It is equipped with a new open mesh upper, double layer upper outer layer breathable mesh, compared to the larger, enhanced running time and space, gas in the shoes of the mobility, will have better breathability.
boots provide a sock like feel and the RUNDRY lining of the boot can drain the water at any time and feel more comfortable and dry running.
sole
midsole uses high abrasion resistant EVA, followed by POWERGRID technology to provide a good shock absorption and rebound function, which is also home to Saucony unique shock absorption technology.
bright yellow areas use IBR material, bless XT-900 wear-resistant rubber, mainly distributed in the forefoot and left side of the left foot. Other parts or EVA material?.
The height of the forefoot and heel drop
4mm, help to improve the running speed, foot, suitable for jogging and daily training.
general, Kinvara 6 elements of Shanghai is the shoes the punchline, most people can also meet the training needs in function. Wearing these Shanghai limited runs will definitely be a wonderful memory of life. (Sina running)
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