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: Especially in downhill or strength training sessions, focusing on leg strengthening can improve endurance and speed. Do basic exercises like squats, leg raises, and even crunches to strengthen the muscles in your lower body.

　　The men's 5000m is a test of endurance and speed, and its standards are designed to test the ability of competitors to run efficiently over an extended period of time. The main content of the standard includes two key indicators: the certificate score and the target score. By the standards of most international competitions, for example, the passing time of the best runners is generally 13:31.90 or more, while the champion-level runners need to squeeze under 13 minutes.