The gold medalist in the men's 5000m (13:40.16) at the 9th National Games in 2001, Zheng Kai, the current head coach of Shandong Middle and Long Distance Running, recommended an interval training method to improve the performance of 5 km of sports (for reference only).
(1) Daily training "Interval training once a week, choose one of the four"
1000 m x 10 times, rest time: 3 minutes / pcs
2000 meters + 1200 meters + 800 meters + 400 meters, rest time: 5 minutes + 3 minutes + 2 minutes
1600 m x 4 times, rest time: 4 minutes / pcs
600 m x 15 times, rest time: 90 sec/ pcs
(2) 10 days before the game
Aerobic 10 km + intermittent 3200 m + 600 m, rest time: 10 min + 5 min
(3) 7 days before the game
800 m x 6 times, rest time: 3 minutes / pcs
(4) 3 days before the match
1000 m + 200 m x 5 times, rest time: 5 minutes + 90 seconds / pc
![Xu Changsuo has made progress in employing people! In the battle against Liaoning, all 12 teams played, and Tao Hanlin was given more rest time[fig]](data:image/gif;base64,R0lGODlhAQABAIAAAP///wAAACwAAAAAAQABAAACAkQBADs=)