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How to prepare a week physical recovery plan?

Shing St.2010-01-29 14:01:30 +0000 #1
When in college I was engaged in the professional long-distance, and 10,000 meters and 5,000 meters. Performance was 38 minutes before the 10,000 m this year, the city's New Year's Day there is a running race to be participating only yesterday notified, the participating distance is 10,000 meters. Now physical fitness and speed, big as before, although they often have to run. With only one week of preparation time, more professional point of a friend to help me develop a clear training, I expect to run 10,000 meters in the morning simulation, the pace of the afternoon practice, frequency, and intermittent sprint. Do not know if feasible, or the afternoon, a direct pull to run 15,000 meters or 20,000 meters. Please help the industry speed of a friend, my QQ258151738
984,655,1232010-01-29 14:10:05 +0000 #2
1000 meters
thin clouds of Health Township2010-01-29 14:28:03 +0000 #3
step by step the day before the game less movement (Zhizuo warm-up exercise) every day to eat meat, especially beef, to maintain their strength

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