The standard of male first-class athletes is 14 minutes and 40 seconds 00, second-class athletes are 16 minutes 10 seconds 00, third-class athletes are 17 minutes and 40 seconds 00, and athletes are 14 minutes 10 seconds 00.
The standard for women's five-kilometer first-class athletes is 17 minutes,10.00 seconds, for second-class athletes, 20 minutes 00 seconds, for third-class athletes, 15 minutes 45 seconds, and for international athletes, 15 minutes 30 seconds.
In addition, it should be noted that the 5 km project does not distinguish between "watch" and "watt-hour meter", and they are all unified watt-hour meter standards.
Five-kilometer training method
1. The training intensity of beginners should be mainly easy to run. What do you mean by running easily, reaching 65% to 79% of his maximum heart rate (maximum heart rate = 220- age).
2. On the basis of relaxation, once or twice a week, you should also arrange faster training than easy running (80%~88% of the maximum heart rate) or more intense anti-lactic running (89%~92% of the maximum heart rate) to comprehensively improve your endurance and improve your body's anti-lactic ability. Of course, when you run faster than easy, you can run for a shorter time.
3. In terms of training time, the running time can be controlled at about 30 minutes at the beginning of training, and then the training time can be gradually extended as much as possible during weekly training. After 4~6 weeks of training, it is a reasonable interval to control the training time between 30~70 minutes each time.
4. For beginners, it is difficult to accumulate the effect by running about 3-4 times a week and 1-2 times a week, but it is not recommended to run more than 6 times. Running every other day is a way we advocate, so that you will not be overtired and your body will have enough time to repair and recover. Of course, that doesn't mean you can't run every day. The more you run, the greater the health benefits, but be alert to the pain.
5. Every easy running training can be interspersed with about 6 quick runs, and the time of each quick run is controlled at about 15 seconds, and the rest is 1 minute, and repeated for 6 times, which can further improve the heart and lungs without bringing too much pressure to the heart and lungs.
6. Step by step, gradually increase the running volume, and the weekly running volume increase shall not exceed 65,438+00% of last week's running volume.