400 。58m 800 。2 points 13m 1500. 4 points 50m high 2 I want to improve my performance in this year s

I envisaged a high-intensity winter training program lasting 32 days, with a break of one and a half days during the period, and the rest of the time was full training. Mainly for the purpose of basic physical training and special physical training, taking into account the small intensity of local muscle strength exercises, because there are not many track and field competitions in winter, so this period is a rare stage to concentrate on improving physical fitness, don't think about rest and relaxation.

The 32 days are divided into 5 sections, which mainly include endurance development, speed endurance development, core strength development, speed development and anaerobic exercises with equipment, and various strength exercises throughout. Because you're aiming for 10,000 meters and half marathons, there will be more runs over 800 meters. The training content listed below for each time period is to be carried out daily during this time period, and you can adjust how you allocate it yourself (mainly considering your physical strength).

Day 1 6: 400m full run, as fast as possible not less than 90% of the limit, 2 sets a day, 4 minutes of rest after completion; 1000m recovery run, after 2 sets of 400m, 1 minute rest after completion; 2 sets of 200-meter acceleration runs, with 20-second intervals in each group; Run at a constant speed of 1500 meters with a weight on your legs, rest for 3 minutes, and then do the last item: 20 times x 6 sets of hand push walls.

The 2nd 14th day (choose half a day to rest during this time period): 1500m warm-up run, without rest after completion, 20 sets of back leg swings x4 times, 20 times x 2 sets of front leg swings; 3000m constant speed run x 2 groups, each group with an interval of 5 minutes; 600m x 4 sets with 1-minute intervals, followed by the final event: 50 5kg dumbbell curls (25 on the left and right hands).

Day 15 19: 600m variable speed run x3 group, with an interval of 2 and a half minutes, using the method of "200 meters of constant speed + 150 meters of acceleration + 350 meters of full speed", or "150 meters of constant speed + 150 meters of acceleration + 300 meters of constant speed" can also be used; Jump 15 steps x 3 sets, with a 1-minute break between each set; 5000 meters run at a constant speed x1 set, after the completion of the final event, do the last item: kneeling 15 times x2 sets.

Day 20 27: 10,000 meters of training, in the wilderness, no time; Perform weighted squats and front lunges after completion; In the afternoon, a 1000-meter speed training is required to be completed at 70% speed, and after completion, a 3-minute break is performed for the last item: 15 supine leg presses x 3 sets.

28th and 32nd day: 20,000-meter training on the 28th and 32nd days, 5-minute rest after completion, 400-meter relaxation walk (note that it is walking not running), 10,000-meter test run on the 29th and 31st days, and one day off on the 30th day.

If you have any questions, I will get back to you today.

As a sports student, I should have no problem with daily training, and I think the main thing is to control my diet and breathing.

The lower body strength is more, squat the barbell 170 to 200 bar each time in groups of 10 to 20, squat.

It's not bad, this one is considered to be the best of the best, and it would be better to strengthen the training.

The number of color TVs sold is x; The number of refrigerators sold is units, and the number of mobile phones sold is (10,000 yuan.

The number of color TVs x = 880,000 units, and the number of refrigerators is 10,000 units.

The number of mobile phones sold is (10,000 units).

**Subsidy color TV = 880,000 units * 100 million yuan.

**Subsidized refrigerator = 1.32 million units * 100 million yuan.

**Subsidized mobile phones = 1.3 million * 100 million yuan.

Give points. Hello, your question is wrong, what the teacher gave us is: I grow under the tree of gratitude.

It's impossible to write you an essay in such a short period of time (and the bounty isn't enough). But let's talk about the overall idea.

Grasp 2 points of gratitude and grow. The clue is the tree.

You can write from the selfless dedication of your father, mother, teacher, etc. It can be worn appropriately and discussed, but it is necessary to hold on to gratitude.

You can use subheadings to write about how you are grateful to your parents and how grateful you are to your parents when you grow up.

Then discuss, preferably more than 2 paragraphs. You should quote more, pay attention to the topic at the end, and express your determination to no longer let your parents be burdened and your teachers worry.

The teacher liked this kind of article very much.

Pure hand-hitting, if there is plagiarism, it will be struck by lightning.

Finally, I would like to advise, copy it, don't be so blatant, we don't know where we come from. Copy less, it's best to write it yourself.

Topics: 1. Parents' love 2. I grew up under the tree of gratitude - mother's love (father's love) 3. Gratitude to mother (father).

Beginning: When you talk about the love of your parents, there are many, many things, such as, you didn't do well in the exam, and your sick parents took you to the hospital.

And what touched me the most was the *** thing.

Keep training, training, training!

Find a teacher to train yourself.

But you have to remember that you can't do it all, everyone has their own specialty.

Choose the one that suits you according to your strengths.

Then train hard!

And the shoes are very important, it is recommended to buy Duowei, it is quite cheap training training training!

There is no way to get to the sky in one step

I'm 100m

That's an exaggeration.

I am a 200m and 400m athlete.

50, 100, 200, 400, 800 are fine, but 1500 is not.

If you want to do it all.

It seems unlikely.

Because middle-distance running is a requirement to run on the way.

50 100 is by explosiveness and so on.

This one is very profound.

There is no quick way.

I can only tell you.

Training is the foundation of improvement.

50 100 RunJog but be fast.

Ask, what grade are you now? The 1500 score is okay. Level 2 should be 4 points and 15 points if I'm not mistaken.

Run with weights and add the distance to more than six kilometers... After getting used to it, it's easy to run a standard distance. That's how our troops trained.

Winter training is the time when Zhang Chang has the fastest performance, so you have to increase the amount of training.

The day before I returned to school, after lunch, my dad saw me sitting there playing on my phone, so he came over and asked, "Son, stop playing with your phone, how about chatting?" Let's play when we're done talking!

I was stunned for a moment, and I was curious, and I didn't expect this to come out of his mouth, because we didn't have such a habit ...... each other）

I said, "Okay, I'm not playing, I'll talk to you".

Dad smiled and said, "Time flies so fast, you have grown so big in the blink of an eye, and now you are in college, and in a year or two you will graduate and have your own job, and your mother and I are getting older and older every year, and the time with you is getting less and less!" From my father's mouth, I can vaguely feel a trace of reluctance and sigh.

It is true that our children are growing up slowly, but the parents who gave birth to us and raised us are also getting older day by day, and they will feel lonely, so we as children should not forget to call our parents at home often, more greetings and care, and less worry about our parents! To get parents.

It really feels like we've really grown up! ）

I replied with a smile: "Dad, you don't have to worry, you see that communication is so developed now, even if we can't be together often, but we can still keep in touch!" ”

I replied with a smile: "Dad, you don't have to worry, you see that communication is so developed now, even if we can't be together often, but we can still keep in touch!" ”

He told me very seriously and seriously: "There are many college students who can't find jobs after graduation, and there are many such examples in our village, which you know." In fact, it's not that they don't have a job to do, but they haven't learned real skills at all in college, and if they really study well, will they not be able to find a job when they come out?

Although it is said that you will be the best in the industry, the premise is that you have to work hard to do it! Therefore, for the sake of your own future path, you must take advantage of the opportunity of college and don't forget yourself in school. Because you don't have the right and no capital to mess around in school, the competition in the future society will not be allowed!

Kid, do you understand? I nodded.

When I go to bed at night, the words my dad says to me keep echoing in my head! I reminisced about those days at school in a general way, and found that I really neglected my college life, to say the least, and was not committed enough! I woke up, it was my father's words that woke me up, I can't be the same anymore, it's time to make some changes and adjustments!

In order not to disappoint them, but also for my own future, I think the most important thing for me now is to learn my major well, learn well, don't graduate and go out of the society without understanding anything, no one can help me at that time!

Through this conversation, I found that I was too naïve and too simplistic in my thinking! I used to rarely communicate with my parents, let alone sit down and talk to myself, always thinking that I was a child, they adults didn't understand the child's thoughts, just talk well, if you say something wrong, you can't be scolded! It's better to stop talking about it and play with your own .....

Now, it's not the same now, maybe because it's really grown up now.

Modify it yourself.

Communicating with our parents has cleared the gap between us and our parents.

My 0908 Fu Xinwen is really shameless.

How to write it, who can send the answer.

I'm from Class 0911 and you're just insane.

Me too??? I 0912 in the second middle school, how many classes of you are ??? ///???

/?House News is a fucked thing.

Dizzy, who mentioned it?

Neuropathy.

Uh-huh, Yuxian in the second middle school, but sad to kill

Simple plan: Train every day: long-distance running, variable speed running, uphill running, sprint running, timed running. Have a warm-up before the exercise, relax after the exercise, and pay attention to nutrition and rest.

Middle-distance running skills: warm up 20 minutes before running, take a deep breath when preparing, start without loss, run with the outside of the forefoot, (elastic) large stride, fast frequency, follow the person in front, run out of rhythm, three steps and one breath, three steps and one exhale, the curve is the whole body inside, do not slow down, the limit can be slightly slow, deep breath adjustment, sprint to do your best.

It's best to find someone better than you to run with you. Running with you means that he runs in front and you chase behind. Do not spacing more than 5 meters.

Long-distance running events rely on lung capacity and willpower. The spirometry pass is basically solved. Then there's the issue of diet.

Don't eat too much fatty fried foods. For example: potato chips, fries, barbecue (this one contains carcinogens), cream.

Of course, you can still drink milk in moderation, but not too much. The second is post-workout relaxation. This is a must-have.

As for why you should relax after exercising, this is what will help you train the next day. Otherwise, if you are tired of exercising today and you don't have muscle relaxation, you may have some problems when you practice again the next day. It is easy to develop periostitis in winter.

As for the summer, I haven't seen it. That's all I know. Pure hand-played

It depends on how old you are, if you are a freshman, these three grades can basically be in the top three, I am from high school, our school record 400 meters, 800 meters 2 minutes 01 seconds, 1500 meters 4 minutes 21 seconds, if you are afraid of tiredness, do not report 1500 meters.

400 and 800, the results are good in general sports....