I suggest that you can jog on tiptoe when you are free.
Because running is not by heel, sprint, sprint, but by twisting your waist and swinging your arms with your toes.
In long-distance running, the toes come first and then the soles of the feet, and the heels basically don't touch the ground.
Heel landing will affect the rhythm and frequency of your running. Don't breathe fast. Don't open your mouth and breathe.
Shortness of breath not only affects the running rhythm, but also makes you dizzy for a long time, which is not good for your health.
Five kilometers long-distance running, the first 500 meters and the last 500 meters are sprints.
When you start, you should try your best to move forward. If you rush to the first place, you should hold on to the front and keep running.
If there's someone in front, just keep an eye on him and run. It's all about exercising people's will.
It also depends on whether you can have the idea of giving up, and hold your breath a few hundred meters near the finish line.
When you are free, you can jog and feel the rhythm and breathing.
This is just my personal opinion. When I was in the army, I was at least15km a day, once early, once middle and once late.
The fastest/kloc-more than 0/7 points, completely from practice.