Dies wäre mehr als angemessen Fitness-und wahrscheinlich viel bessere Antworten gibt. Für Sprint-Trainer verwendet, um mir zu laufen, 1 km, strategisch unterteilt in 100 m sprints und 20 m läuft. Viele Muskelaufbau-übungen und 5-6 km auf dem Laufband am fünften Tag jeder Woche. Inklusive Training für die Reaktionszeit, Beschleunigung und maximale Geschwindigkeit. @Frisbee, die wichtigste Frage ist immer noch, ob das tragen von schweren Gegenständen und die Treppe hinunter bauen Waden-Muskel. Obwohl, ich würde es vorziehen, wenn er schrieb, die Frage, statt der Geschichte. Es muss etwas geben, das besser machen können, als Ernährung, Bewegung und Schlaf-das ist nicht Drogen. Wissenschaftler und ergänzen Unternehmen zu halten versuchen, um Produkte, die angeblich helfen, bauen Sie Masse und Kraft ohne Medikamente. Creatin selbst ist eine beliebte Ergänzung, die Leute nehmen und erwarten, Muskelaufbau und Stärke-Prozess schneller als sonst, und es ist keine Droge. Was ich damit sagen will ist, dass es andere Dinge wie Kreatin, die helfen können, sogar ein kleines bisschen mehr, dass immer noch keine Drogen jeglicher Art.

Werfen Sie einen Blick auf die Galloway " Run-Walk - Programm.

Die harte Realität ist, dass in einer Woche, wenn Sie nur ausgeführt werden können, 4k kontinuierlich, ist jetzt, Sie werden nicht in der Lage zu laufen 10k in einer Woche. Ihre beste Wette, wenn Sie wirklich wollen, es zu tun, ist eine Art von oben, wo Sie laufen, 1k, laufen .5k, etc. Auf den Gedanken gewöhnen, dass Sie gehen, wenn Sie gehen Sie vor und tun die 10k.

Wenn Sie versuchen, die ganze Sache, Ihr WERDET verkrampfen, Sie werden wahrscheinlich unglücklich, und am Ende zu Fuß einen großen Teil trotzdem (Wenn man es schafft, zu beenden).

Seien Sie klug, und Sie beenden kann den 10k in relativem Komfort. Dann können Sie anfangen zu arbeiten auf den Aufbau von Ausdauer für zukünftige Ereignisse.

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