Recently, a lot of netizens asked me in private messages, how to speed up in this cold winter?In fact, this question must be asked by a serious runner, who not only loves running, but also wants to make a breakthrough in every run. Let's get straight to the point, and I hope the following methods can help:
The first is a 30-35 minute short interval run. This is suitable for beginners or runners with little experience in speed training. Warm up for 10 minutes, then run five sets of 2-minute brisk runs, jog for 1 minute between sets, and finally cool down for 10 minutes.
The second option is to run 45-50 minutes in the middle distance, which can lead to a half-marathon best after a while. First, it is a 10-minute warm-up, then a 4-5 minute brisk run, a 2-minute jog between sets to recover, and finally a 10-minute jog to cool down.
The third is to do 80-90 minutes of long-distance interval running, which can make you run a full marathon after a period of time. First, it is a 10-minute jog to warm up, then three to four sets of 15-minute fast runs, a five-minute jog between sets to recover, and finally a 10-minute cold run.
In the process of these three training methods, you don't have to worry about what the specific speed is, and after multiple and continuous training, the pace will be configured according to the state (weather, mood, etc.) and ability at the time. Just like the exam, if you can't get the ideal result once or twice once or twice, it is normal, of course, if you can't reach the incremental pace after many trainings, it is a problem of your own running base, and repeated practice will definitely achieve ideal results, it is only a matter of time.
The purpose of running or training is to increase the fun and variety of running, and at the same time enhance the speed ability. This also allows us to experience happiness in running and improve the quality and growth rate in happiness.
Come on!You're on your way to a run!