With a month to go until the 5000m race, is there any way to improve the time of 20

You need to work out more often.

It takes time and concentration to increase your speed by 5000 meters, but here are some things you can do to improve your level in a month or so:

1.Develop a reasonable training plan: Create a detailed training plan that includes the number of runs, distance, and intensity per week. Lead wide gradually increase the volume and intensity of your training, but make sure to take reasonable breaks to avoid overtraining.

2.Increase the frequency and distance of your runs: Try to increase the number of runs and the total distance you run each week. Gradually increase the distance of each run, such as 10% per week. This helps to improve your stamina and speed.

3.Do interval training: Interval training is a high-intensity running training method that can help improve your speed and endurance.

During the run, run at a high intensity and brisk for a while, then recover at a slower pace, repeating. For example, you can try running briskly for 2 minutes, then jogging for 1 minute, and repeat.

4.Strengthen your core and lower limb muscles: Strengthen your body with core training and lower limb muscle exercises. This will help you maintain proper posture and reduce the risk of injury while running.

5.Eat and rest: Maintain a healthy diet to ensure your body gets enough nutrients and energy. At the same time, give yourself plenty of rest time to recover and repair your muscles.

6.Regular tests and assessments: Regular weekly tests and assessments to see how you're progressing. Keep track of your time and feelings and make adjustments as needed.

Although improving your time from 20 and a half minutes to 18 and a half minutes in a month is a challenging goal, with reasonable training and focus, you can significantly improve your performance. It is important to persevere and believe in your potential. Remember, everyone progresses at a different rate, so don't put too much pressure on yourself.

1. Pull up the running volume first, and if the group rhythm is too fast, run by yourself. Take 5'00~5'The pace of 30 gradually increases the running volume to more than five kilometers, preferably 8 km or 10 km, the weekly running volume reaches 40-50 km, and the monthly running volume is about 160. If you feel that it is too much, reduce it accordingly, after all, it takes the accumulation of the amount to allow the heart, lungs and body to adapt to the amount of five kilometers.

2.Weight control is within a reasonable IBM index. If you are lighter, your knees and legs will be less strained.

3.To correct your running form, it is best to consult your running coach. Feeling pain in your body after every run means that you have a problem with your exercise intensity or posture, or you are not physically fit for running.

4.If there is no problem with the above, start to top the strength + pull a lot. The inverted pyramid runs 5000-3000-1000-400, each with more than 80% strength.

A large number of base fights are to pull Fengbi a long distance (multiple the usual amount of running) or run a mountain every week.

Personal advice: You should consult a track and field or sports coach around you, and it will be better to explain your situation clearly and have targeted training.

If you want to improve your 5000m performance, your current level of 20 points or more is still very good. Then you can use the 400-meter interval run to improve the body's anaerobic capacity, such as running 12 16 sets of 400 meters, each group control time between 1 minute and 20 seconds 1 minute and 30 seconds, according to your own tolerance, 1 minute and 30 seconds between sets.

Interval running training is very hard, it is best to have a high-level partner to accompany the run, and it is very hard to do it alone.

I usually like to run with the athletics students of the sports school and rest in laps.

Interval training is fine once a week, and the rest of the time you can train 10 kilometers at a time to improve your physical endurance level. If you continue to train like this, you will improve your 5000m level and you will know how to move quickly.