What should I do if I fail to pass the medical examination?

Arrange time for long-distance running training every day?

To improve your endurance, you must have the endurance to run 3000 meters without breathing and run at an average speed of at least 8000 meters. It is recommended to run for 40 minutes every other morning. When you are tired, you will leave without stopping until you finish running for 40 minutes.

2. Increase the cardiopulmonary ability, and run at full speed and variable speed.

The specific content of strength is any of the following:

The first type: 400*8, that is, run 8 400 meters at an interval of 1 minute!

The second type: 800*4, that is, running four 800 meters at an interval of 2 minutes!

The third type: 1000*3, that is, run 3 times with an interval of 2 minutes!

The fourth type: 1600*2, that is, run two 1600 meters with an interval of 2 minutes!

Fifth: 1000*5, that is, run five 1000 meters, with an interval of 2 minutes!

Sixth: 2000+ 1000, run at 3000 race speed for the first 2000m, and run at full speed after 1 minute!

The intensity is 3~4 times a week, the first four are low intensity, the fifth is high intensity, and the sixth is mostly used for pre-competition adjustment. According to your own physical strength, increase or decrease the training volume appropriately! Try to run every time and feel tired every day.

Note: Except for the sixth group, almost all of them run at full speed, such as 400*3, which means that the speed is 70% before 100 meters, then gradually increases, and finally 100 meters reaches 100% speed. Strictly control the rest time.

3. Simple plan: morning running+intensive running in the afternoon or evening, once every other day, three times, and two days off (morning running means running except those two days off).

4. Remember leg press after running, kick to relax and warm up.

5. Practice endurance. Hard times are the time to make progress. The first tiredness is fake. When you get through it, your body will usher in a second spring. Slow down and take a deep breath when you have a stomachache.

6. Breathing and running posture must be corrected by reading relevant information. Long-distance running and sprinting are different. Let's talk about the importance first: the front legs and knees are actively pressed down, the feet are along the ground, and the hind legs are actively pushed to the ground.

7. Buy a good pair of running shoes and soak your feet with hot water at night. Eating bananas before running 1 hour can improve the training effect.