High scores for training official executive vehicle driver programs and training programs

If you can stick with it for a year, 3000m1 minutes is not a problem.

It is feasible to tie sandbags to your lower legs on your bicycle and set the derailleur to a slow (uphill gear) with little force and a fast frequency.

Week. Five, week.

6. Train for long-distance running on Sundays.

Stage 1: Jogging 3000m at the beginning, no speed is required, but it must be running. No matter how slow, by all means! Run! Finally. Hopefully you can do it in 4-8 weeks.

Stage 2: After 3000m can be completed with ease, add 200m every 2 weeks until 5000m.

Stage 3: Accelerate and start the timed run, trying to keep your pace 10 to 20 seconds faster than the previous week each week to get towards your goal. You will come back to me when the specific acceleration plan comes.

Hope it helps.

You have too little time ... I believe that in order to improve the ability of middle and long-distance running through a scientific and reasonable training plan, the most basic premise is to have enough time. Specifically, it is necessary to have at least 4 days per week as a training day, and each of these 4 days needs to have more than 3 hours of training time.

Cycling and mountain climbing don't mean anything for middle-distance running, you have to form a concept that "scientific and systematic training" does not mean that you will be rewarded for your efforts!

Weight training doesn't work for you, because it's based on better physical fitness and training, and you're a complete layman right now, and there's no point in doing this stuff, and it's a waste of time and energy.

If you practice 3000 meters, the special endurance training must be carried out almost every day, and it cannot be interrupted, and the factors that can be adjusted are the running time, the interval time, and the number of repetitions, I will give you a weekly plan as a reference:

Monday: 50m all-out run*5 sets, 2 minutes rest between each set; 200m all-out run*2 sets, 3 minutes rest between each set; Rest and jog 200 meters*6 sets, with a 5-minute break between each set.

Tuesday: 400m constant speed run*4 sets, 5 minutes rest between each set; 150m Constant Pace*6 sets, 3 minutes rest between each set.

Wednesday: 200m uphill run + 200m downhill run*2 sets, 1 minute rest between each set; 400m variable speed run (200m acceleration + 200m constant speed)*2 sets, with a 3-minute rest between each set.

Thursday: 50m all-out run*5 sets, 2 minutes rest between each set; 150m acceleration run*2 sets, 3 minutes rest between sets.

Friday: Closed.

Saturday: 1500m test run, timed.

Sunday: 1500m recovery jogging, untimed.

Exercising every day is a must, and then it is best to do more physical training. I want push-ups or something...

Buy sandbags, the kind of one kilogram, tie them to your legs, practice running, skipping rope, or 'hot walking' for three months, and you should be able to achieve something.

If you want such a plan, I will make a plan for you with 200 points, but 20 points is really not worth the effort, and the most important thing is what you usually do in equipment training, and what is the highest indicator of personal strength and quality in all aspects is not clearly explained!

It can be seen from your description that your bounce is not very good! But I don't know what your stamina and stamina are? If you have good stamina, it will be better to arrange it this way! That's how I practice.

On Mondays and Wednesdays at 6:30 a.m., go to practice 1 set of 3000m, then take a break and practice 3 sets of 60m. This will improve your stamina and explosiveness!

You still have to play every day, so you don't have to schedule tasks for these 2 days! (It is recommended not to practice strength every time you play the ball, which will damage your muscles more) You should practice jumping and shooting more!! So do more jump rope training in the morning of week 2!

In the afternoon, go sit down and power (preferably do weights to help with jumping) and practice shooting in the morning of week 4! Preferably around 800 pcs. Afternoon break!

Friday and week 6 should go to play the game! Put your results to the test! Closed on Sundays to prepare for next week!

You can refer to the development process of New Oriental, as well as the training school that Lao Luo also opened himself from New Oriental, which is now second only to New Oriental in the country, and their development history can be found on the Internet as a reference.

First of all, strength, and then publicity, these are must-haves.

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