5 kilometers is basic physical training. You should first confirm your current 5 km time and feelings after running, especially your breathing and feelings of lower limbs during running, as well as your physical reactions on the same day and the next day, so as to make some preliminary judgments to improve your performance.

Five-kilometer running requires high endurance. Whether your individual strength and cardiopulmonary function match the corresponding time, you can carry out special exercises from the lower limbs and cardiopulmonary ability as a breakthrough. Variable speed running and uphill running, as well as strength training, can all promote the improvement of lower limb strength. There are many specific methods, and you can learn from them if you are interested (please choose one or two).

Confirm your physical condition, such as anemia, the time and quality of sleep the day before, and whether there is pain or discomfort in the muscles of limbs and joints to avoid some unexpected situations.

Warm-up before running and relaxation after running are very important, especially for long-term runners. Emphasis is placed on the activation and stretching of joints, accessory ligaments and muscles of lower limbs and waist and abdomen. Advice: No warm-up, no exercise, no relaxation, no future!

A soldier slept soundly in the middle of the night, suddenly sounded the emergency assembly number, hit a backpack with a gun and a Grenade, ran five kilometers armed to the teeth and marched for training. This is very common. In the 1970s, he often engaged in first-class combat readiness. Guns, bullets and grenades are all on the gun rack in the dormitory, not locked in the armory. At that time, the officers and men were United as one, and no one wanted to shoot one of their own.

Running five kilometers must be carried out step by step under the guidance of a senior teacher. At first, you are unarmed, and then you can gradually install it until you are fully armed. The key to running fast is 1. You can't start in a hurry, just keep up with the team. 2. When you reach two kilometers or half the distance, you reach the physiological limit, sweating, breathing difficulties, and your legs are filled with lead. At this time, you need to strengthen your willpower, slow down appropriately, and gradually adapt yourself to psychological obstacles and get through the fatigue period. It is good to keep up. The last 500 meters is the sprint period of increasing speed gradually, which depends on the real level of the individual. Five kilometers is endurance running, and persistence is victory.