I was a 13 year old junior high school student who ran 2:28 and 1500m in 4:58 when I participated in

There is a future, and it has persevered for so long.

Awesome, awesome...

Terrible!!! We ran 1000 meters in 3 minutes and 30 seconds.

You're already great, but you can't let up!!

Strengthen your workouts!! 1

It's fast, it's good endurance, it's promising, and when you grow up, let's practice and go to the Olympics.

Is yours running 1500m to get 4min58s? What's going on with that 2min28s?

The high school entrance examination is not 1500m, 1000m, and its full score is 3min21s.

But your stamina is really good...

The 200m in the high school entrance examination is a compulsory item, with a full score of 26s'8, you can find a teacher to give you the test results, and then adjust it according to your own situation. It's best to practice speed from now on. (You're in your first year of junior high school.) Or the second year of junior high school? ）

You can join the school's track and field team because it's the best place to practice speed...

But it may be a little harder, but when you go to the third year of junior high school, I believe you will feel that it is worth it!

Well, that's probably it.,If you still don't understand, you can find me.。。

There is a future, and it has persevered for so long.

Awesome, awesome...

Terrible!!! We ran 1000 meters in 3 minutes and 30 seconds.

You're already great, but you can't let up!!

Strengthen your workouts!! 1

You can't get a lot of results in 20 days, but if you're asking for less than 20 seconds, it should still be possible, and the level of endurance is important to you, I don't know how long your track lap is, or what your best lap is, if you can provide that, I might be able to answer a little bit better.

I'm going to give you a training method to improve your endurance level in a short period of time, the intensity is medium, and you should be able to train 3 days a week, which should be affordable for you (I count you starting tomorrow).

Tuesday: 1500m warm-up run in the morning, 2 minutes rest after completion; 200m variable speed run (100m constant speed + 100m acceleration) x 2 sets, rest for 3 minutes after completion; 400-meter variable speed run (150-meter acceleration run + 100-meter constant speed run + 150-meter all-out run) x2 groups.

Wednesday: 800m run at a constant speed in the morning x 3 sets, 1 minute rest between each group, 5 minutes rest after completion; 200m switchback run x4 groups, rest for 3 minutes after completion; Lie prone and sit at right angles 10 times x 2 sets, jump on the spot with one foot 6 times x 5 sets.

Thursday: 150m acceleration run x2 set, 1 minute rest after completion; 400-meter constant speed run x 4 groups, each group rests at a right angle for 1 minute, and rests for 5 minutes after completion; Swing your legs back and forth on the spot 20 times x 2 sets.

These trainings are not professional, but they are not physically and time-consuming, and should be suitable for students like you.

In addition, don't worry about diet, you can ignore the impact of this aspect for 20 days, and you are not a professional track and field athlete, so there is no need to pay attention to this.

Excessive practice, each training set amount of more than 1,000 meters, can be between 1,500 and 2,000, can be slower, but to run at one time, persevere, another 1,000 meters will be very easy, and then depending on the situation, increase the speed.

20 days is not too short, just go home from school every day, don't do your homework first, and run around the community. If you can't run 1000, it's more than 1,000, about 1500, preferably 2000. Practice once a day, run seriously, and run a little more because you can be handy during the race, so that you will not be uncomfortable after running, and your performance can also be improved to a certain extent.

As for the food, you don't need to deliberately arrange, just eat normally. It's useless to eat too well, and it's useless to run if it's too bad.

Practicing endurance can only be long-distance running 20 days can also practice something Try to run more a day, step by step Squat with weights, and practice leg strength.

Eat meat, make up sugar before running, train every day, and don't run hard the day before the race.

Endurance and speed may not be able to improve in a short period of time, so I have to strengthen myself in cornering, I hope it will help you a little!

If you're a man, it's a bit slow, but it's not that hard to improve. When I was a sophomore in high school, I ran 5,000 meters, about 18 and a half minutes. It is recommended that you run about three or four times a week, usually after school.

For each exercise, run 7 laps of jogging first, and then do some stretching movements, wait for the hands and feet to relax and take the hail section, and then run 7 laps more formally, be sure to keep running at a uniform speed for each lap, don't be fast first and then slow, so it has no effect. The specific speed can be adjusted according to your own situation. Of course, it's hard to do at first, but once you get used to it, try to keep it at a constant pace.

Also, regarding the pace and breathing issues, I personally feel that this is the most important. Be sure to always maintain the coordination of pace and breathing, generally speaking, breathing is the best controller, if the breathing and pace are coordinated, you will not feel particularly tired when running. I generally use three steps, one exhalation and one inhale, and the cadence is relatively fast.

You can choose the breathing rate according to your situation.

At least two weeks, there should be a formal assessment to test your speed according to the situation of the competition.

Long-distance running is a matter of persistence (of course, you don't need to run every day. ), develop a systematic habit of training and dissipation, and soon improve your performance. Good luck.

Consistent training is the best way to improve your performance.