Today, it is reported that Liu Yilin, senior director of Xpeng Motors Autopilot Products, will leave his post. At the same time, it is said that he will join NVIDIA and join Wu Xinzhou, former vice president of Tucki Autopilot.

In this regard, Liu Yilin himself wrote that any "joining other enterprises" at present is false information.

In August, 2023, Wu Xinzhou, the former vice president of autonomous driving in Tucki, left Tucki and joined NVIDIA as the "global vice president", reporting to Huang Renxun. According to media reports, after Wu Xinzhou left his post, the responsible persons of autonomous driving, including perception, decision-making and lidar, also left one after another.

It is understood that Wu Xinzhou is the core figure of Xpeng Motors’s autonomous driving business and once served as the vice president of Xpeng Motors’s intelligent driving business. He joined Xpeng Motors in March 2019 and was fully responsible for the autonomous driving business and team management. Wu Xinzhou graduated from Tsinghua University and received his master’s and doctor’s degrees in electronic engineering from the University of Illinois at Urbana-Champaign. Before joining Tucki, he was the head of the autonomous driving R&D team in Qualcomm.

According to Wu Xinzhou himself, he left his job because of family and various reasons, and he said that he would return to the United States. He Xiaopeng also mentioned that Wu Xinzhou expressed this intention in the second half of last year.

Wu Xinzhou’s departure is an important change for Xpeng Motors. During his stay in Xpeng Motors, he promoted the rapid development of the company’s autonomous driving technology, including self-developed intelligent driving software algorithms, and promoted Xpeng Motors to become a leading domestic autonomous driving technology enterprise. His departure may have a certain impact on Xpeng Motors’s autonomous driving business.

　

Shen Xiangyang, global executive vice president of Microsoft.

　　Cctv news(Reporter Luo Chuan, Li Wenxue, Tang Shiying and Li Wenliang) On the afternoon of October 20th, the 6th world internet conference "World Internet Leading Scientific and Technological Achievements Release Event" was held in Wuzhen. Shen Xiangyang, global executive vice president of Microsoft Corporation, released "Unified Natural Language Pre-training Model and Machine Reading Comprehension".

　　Shen Xiangyang said that technological breakthroughs have enabled computers to communicate in a natural way like humans. Taking machine reading comprehension as an example, computers can understand the meaning of texts and organize detailed answers to complex questions. Through conversational artificial intelligence, computers can now handle multiple topics and multiple conversations. This technological breakthrough will create many new opportunities, such as intelligent assistant and intelligent search.

　　Shen Xiangyang showed breakthrough technologies such as conversational artificial intelligence and machine translation through a video, as well as a case combined with Microsoft HoloLens holographic glasses, indicating that the current innovative technology has turned scientific fantasy into reality — — Let the computer "see, think, listen and speak". "Of course, we still have a long way to go to make artificial intelligence truly reach the level of human beings."

        Our reporter Gong Mengze

        On August 15th, the press conference of the 26th Chengdu International Automobile Exhibition was held in Beijing. At the press conference, Liu Guoliang, managing director of Hannover Milan Exhibition (Shanghai) Co., Ltd., said that this year’s Chengdu International Auto Show will be held in West China International Expo City on August 25th. By then, 129 automobile brands, including German, American, legal, Japanese, Korean, joint venture and independent, and nearly 1,600 world premiere, debut and hot-selling explosive models will gather in Chengdu.

        According to Wu Wenzhen, deputy general manager of Hannover Milan Exhibition (Shanghai) Co., Ltd., this year’s Chengdu International Auto Show will be held for 10 days with the theme of "Enjoying Rongcheng with Wisdom and Seeing the Future". Among them, August 25th is Media Day, and August 26th & mdash; The 27th is Professional Audience Day, and August 28th-September 3rd is General Audience Day. This auto show is jointly sponsored by Chengdu Municipal People’s Government and China Council for the Promotion of International Trade Automobile Industry Branch, and jointly undertaken by Chengdu Expo Bureau, Chengdu Economic and Technological Development Zone Management Committee, Chengdu Century City Exhibition Group Co., Ltd., Hannover Milan Exhibition (Shanghai) Co., Ltd. and Sichuan Provincial Committee of China Council for the Promotion of International Trade.

        As the "wind vane" of the central and western auto markets, Chengdu International Auto Show will bring a "profit-making" combination boxing to all auto brand manufacturers and dealers this year, so as to speed up recovery and boost consumption and stimulate market vitality. In order to create a good car buying atmosphere at the exhibition, promote on-site sales and release consumption kinetic energy, brand manufacturers participating in this year’s Chengdu International Auto Show will bring exclusive car buying discounts at the auto show; On this basis, major dealers will also carry out activities such as cash deduction, purchase tax reduction and exemption, high-value oil cards, free mileage, and worry-free maintenance and warranty to help upgrade consumption.

        In the face of increasingly fierce competition, the popularity of new energy vehicles remains high. According to the data of China Association of Automobile Manufacturers, as of July this year, the cumulative production of new energy vehicles in China has exceeded 20 million. As one of the protagonists of this year’s Chengdu International Auto Show, Hall 10 and Hall 11, where new energy brands are concentrated, will become "special pavilions" for new energy, and new energy vehicle enterprises headed by new forces of building cars will start a competition between technology and strength. Ideality, Weilai, Tucki, Zero Run, Lantu, Gaohe, Extreme Krypton, Zhiji, Aouita, Euler, Extreme Fox, Nezha, AITO, Ai ‘an, Deep Blue, Haobo, Yuanhang and other brands will bring their heavy models to this auto show.

        According to incomplete statistics, at this year’s Chengdu International Auto Show, Zhiji’s brand-new pure electric medium and large SUV and LS6 equipped with 800V fast charging system will usher in the first launch; The polar fox will build the first "parent-child paradise" with the theme of car brand scene, and the koala of smart parent-child car will start pre-sale; Yuanhang Y6 and Yuanhang H8 were officially listed; The whole system comes standard with the second-generation NT intelligent wing door and the high-speed HiPhiY with full-speed active rear wheel steering, which is unveiled as an open-top spacecraft. Extreme Krypton and Song Art Museum jointly build the "Extreme Krypton Art Museum", and the whole product lineup includes extreme Krypton 001-009 and the brand-new X model.

        At the same time, luxury brands such as BMW, Mercedes-Benz, Audi, Lexus, Lincoln, Jaguar Land Rover, Cadillac, Volvo, Janice and finidi will also gather at this year’s Chengdu International Auto Show. Among them, the JYNISES G90 will be listed during the Chengdu International Auto Show; Mercedes-Benz will launch a fierce offensive with the product matrix of "two lines of oil and electricity" to maintain its competitiveness in the high-end luxury market; Jidu Automobile will display automobile robots equipped with high-order intelligent assisted driving in urban scenes; As a luxury electric off-road brand launched by Dongfeng Group, the warrior who participated in the exhibition for the first time will "kick the pavilion" with a powerful and domineering style and a strong mecha style.

        "Made in China" car companies at home — — China FAW, Dongfeng Motor, Changan Automobile, SAIC, Guangzhou Automobile Group, Chery Automobile, Geely Group, Great Wall Motor, BYD, Universiade Automobile, etc. will also show their muscles. The new BJ40 of BAIC will be pre-sold at the auto show; Chery Group will bring its four brands of Chery, Xingtu, Jietu and iCAR to the stage.

        In terms of joint venture car companies, Volkswagen, Peugeot, Citroen, Buick, Chevrolet, Ford, Toyota, Honda, Nissan, Mazda, Jiangling, Hyundai, Kia and other brands are constantly increasing the China market behind the fiercely competitive market, and actively speeding up the pace of "electric shock" in addition to traditional oil cars to boost the competitiveness of the track.

(Editor Zhang Mingfu)

To celebrate the 100th anniversary of the founding of the Communist Party of China (CPC), a major revolutionary historical TV series "Midstream Hit the Water" produced by the Central Radio and Television General Station, filmed by the TV Drama Documentary Center of the General Station, and contracted by the China TV Drama Production Center Co., Ltd. landed on CCTV-1 for its prime-time premiere tonight!

Guided by the "Red Boat Spirit", the TV series Hit the Water in the Middle Stream tells the historical process of the birth, development and growth of the Communist Party of China (CPC) during the ten years from the May 4th Movement in 1919 to the victory in Jinggangshan in 1928.

　　Author: Zhang Wenjuan (Senior Director of China Ecological Civilization Research and Promotion Association)

　　The severity and complexity of the COVID-19 epidemic far exceeded people’s expectations. Today, the host or intermediate host in novel coronavirus is considered to be related to wild animals such as bats or pangolins. Throughout the world’s major epidemics in human history, almost every time is related to wild animals, which further forces us to reflect: how do humans and wild animals coexist and coexist?

　　On November 16, 2019, at the Daqinghe Bird Rescue Station of Laoting County Wildlife Conservation Association in Hebei Province, the staff released an ordinary horseshoe crab. Xinhua news agency

　　Wild hosts of deadly viruses or bacteria.

　　The struggle between human beings and viruses or pathogenic bacteria has never stopped.

　　Plague is caused by a microorganism named Yersinia pestis. Besides mice, there are other common rodents and wild carnivores as the host animals. Besides these animals, there are fleas parasitic on them. The first recorded plague pandemic in human history occurred in the 6th century A.D., originated in the Middle East, and spread to North Africa and Europe through Egypt, killing nearly 100 million people. At that time, the total population of the world was only over 200 million. The second plague began in the mid-14th century, and in 300 years, the European continent lost 1/3 to 1/2 of its population. The third plague pandemic began in the second half of the 19th century, and it first broke out in Yunnan, China, and then broke out in South China, North China, Northeast China and other countries such as Europe, Asia and Africa.

　　Macaque Guangming Daily reporter living in Qianling Mountain Park, Guiyang City Xu Tanshe/Guangming Picture

　　In 1976, a terrible disease broke out in Sudan and Zaire in West Africa, and the patient died quickly after high fever and systemic bleeding. Scientists found a new virus in the body of the deceased and named it after Ebola, a beautiful river in West Africa. This is a typical zoonotic infectious disease, and mammals such as humans, apes, porcupines, antelopes, monkeys and fruit bats may be infected. Scientific research suggests that fruit bats may be the natural reservoir of Ebola virus.

　　Marburg virus is a close relative of Ebola virus. The virus first appeared in Germany in 1967, 31 people were infected and 7 people died. The source of infection was traced back to a group of African green monkeys from Uganda. The largest Marburg virus epidemic on record occurred in Angola, Africa in 2005, when the mortality rate was as high as 90%. At present, there are 12 outbreaks of Marburg virus, the most recent of which was in Uganda in 2017.

　　SARS, a disaster that is still fresh in our memory, has a mortality rate of 11%. SARS coronavirus is the same as novel coronavirus coronavirus. At first, some people thought civet cats were the host of the virus, but after more than ten years of follow-up research, scientists detected the gene residue of SARS virus in the body of Jutoubat, and thought that Jutoubat might be the real culprit of SARS virus.

　　For thousands of years, as the oldest enemy of human beings, viruses have been coexisting with human beings. Viruses are always threatening human beings, and human beings are constantly developing medicine to conquer viruses. Nowadays, plague has become less attractive, mainly due to the advent of plague vaccine in 1908 and the development of modern biomedicine. However, new viruses are still emerging one after another, and some old viruses are also making a comeback in a mutated way. We have to be on our guard at all times.

　　Pandora’s Box was opened.

　　The deadly virus or bacteria infected by human beings are actually permanent residents of other species. For example, bats carry a variety of viruses, including hundreds of coronaviruses; Wild snakes carry a variety of parasites in the body. If humans are infected, they can cause peritonitis, septicemia, pericarditis, iriditis and other diseases. In severe cases, they will damage many organs and even endanger their lives. Raccoon is the natural host of rabies virus, and many parasites carried in it can cause damage to human intestines and stomach. The wild groundhog, which became popular on the Internet because of the "expression pack", also carries Yersinia pestis and other germs that can cause intestinal, liver and brain damage.

　　Generally speaking, without human intervention, these viruses or bacteria only exist in wild animals. One of the unique qualities of bats is that they are more tolerant of viruses than other mammals. As the only mammal that can fly, bats have a special immune system. In this regard, there is a popular expression on the Internet: "Bats have a high fever of 40 degrees for a long time, and they have sealed the virus for thousands of years by themselves, staying up all night and trying to play a lonely Pandora’s box, so that the virus can coexist peacefully with itself."

　　However, as human beings at the top of the biological chain, they sometimes do the opposite, attacking and hunting wild animals for their own selfish desires, and causing many innocent creatures to suffer.

　　In some people’s eyes, bats, mice, snakes, pangolins, monkeys and other wild animals are all edible and delicious. Wild animals such as Chinese sturgeon, civet cats and pangolins are on the verge of extinction in many areas due to human overfishing and eating. The populations of giant salamander (giant salamander), wild sea cucumber, wild frogs, wild birds, muntjac, musk deer, gecko and other species have declined sharply.

　　Human’s aggression against animals is not only manifested as appetite. In the documentary "The Secret of the Billionaire’s Wardrobe", there is a pair of shoes, only ten pairs are sold worldwide, and the valuation is 20,000 US dollars. The special feature of this pair of shoes is that they are made from the skins of nine kinds of animals, except ostrich skin, crocodile skin, snake skin, and even lizard skin and elephant skin. Luxury brand Hermes has a white platinum bag of Himalayan crocodile, and its flawless leather is actually peeled off from the crocodile.

　　In addition, in the process of rapid industrialization and urbanization, forests are cut down, wetlands are squeezed out, and the habitats of wild animals are artificially occupied and separated … … Human activities increase the probability and speed of viruses or pathogenic bacteria in wild animals spreading to human bodies, especially in cities with high population density, which are more prone to epidemic diseases.

　　It can be seen that we humans have crossed the border of peaceful coexistence with wild animals, destroyed the original balance of nature, and opened the Pandora’s Box for the spread of epidemics, so that viruses or pathogenic bacteria that originally lived in a closed loop can invade the human body, and constantly mutate and recombine, weaving new strains of viruses or bacteria with stronger toxicity and tolerance, which will inevitably give human beings a painful lesson.

　　不打扰，就是最好的相处方式

　　人类和自然界的关系比我们想象的要复杂得多。任何野生动物，无论是濒危的还是常见的，在生态系统中都有独特的功能和定位，其他物种无法取代。因此，要从源头上预防新发传染病，我们能做的，就是不打扰——这也是人类与野生动物相处的最好方式。

　　不打扰的前提，是我们必须学会敬畏自然。中华文明历来强调“天人合一”的自然观，道家崇尚“道法自然”“清静无为”，孔子提倡“钓而不网，弋不射宿”。如今，我国的经济社会发展进入到一个全新的历史阶段，随着习近平生态文明思想的形成、发展与成功实践，我们必须承认自然的主体价值，敬畏自然，敬畏生命。

　　不打扰的内涵，是我们必须学会和谐共生。杜绝不合理的野生动物消费只是最基本的要求，同时还要减少、杜绝对野生动物栖息地的侵扰。在很多人看来，山里没有了野生动物，山还是原来的山。而从生态学的角度看，没有了野生动物，山已经不是原来的山了。一些野生动物的相继灭绝，意味着地球生态系统被破坏，随后，各种自然灾害就会接踵而来。

　　The principle of not disturbing is to keep a scientific and reasonable distance. Just when novel coronavirus was raging, wildlife management stations in some places drove away wintering bats on a large scale; In some places, the dogs in the whole village have been killed, and the number of stray cats and dogs in the city has increased in an instant … … It is our human fault to simply and rudely transfer the blame to other animals. From a painful experience, we should think deeply: what kind of distance should we keep between human beings and wild animals? Wild animals grow freely in their own territory. If it is not human intrusion, how can viruses or pathogenic bacteria invade and endanger human health and even life?

　　The root of not disturbing is to establish a correct value concept. With the continuous expansion of human greed and the increasing ability to capture nature, when what is claimed exceeds the output of nature, the ecological balance will be broken and human beings will face the crisis of losing their survival safety. The rapid development of industrial civilization for hundreds of years has degraded the earth’s biosphere to the brink of collapse. We must establish correct values, take the idea of ecological civilization as the guide, accelerate the formation of green production methods and lifestyles, consciously protect wild animals, maintain ecological balance, and realize friendly symbiosis and harmonious coexistence between human beings and wild animals.

5 kilometers is a good distance for people who want to start running.Taking 5 kilometers as the first running goal will not give up because the goal is too far away, nor will it lose motivation because the goal is too easy to achieve.

The distance of 5 kilometers belongs to the goal that you can accomplish with a little effort. You can fully feel the charm of long-distance running at this distance, and the training time will not exceed one hour, and most people can take time to run.

In fact, for those who just started running, the most important thing to learn is how to make your long-term motionless body gradually adapt to training.For most people, as long as they don’t blindly pursue speed and step by step, they can run down 5 kilometers.

When you can run 5 kilometers, you basically have the endurance and physical strength needed for long-distance running. For weight loss, jogging for 5 kilometers basically takes more than half an hour, and the effect is also very good.

Therefore, Lao Wang suggested that no matter what your running purpose is, you can set the first goal as 5 kilometers.

I have done a 5-kilometer running plan before, and it will take 8 weeks to help you gradually transition from running and walking to running 5 kilometers without interruption.

Before starting the plan, there are several points for attention:

1. Training principle: Under the plan of running and walking, gradually reduce the walking time and correspondingly extend the running time. If you feel breathless when running, remember to slow down.

2. If you are over 40 years old and have a BMI greater than 35, or have a family history of heart disease, please consult a doctor first.

3. If your body reaction tells you that the training progress is too fast, you can not rush into next week’s plan, but repeat this week’s plan. Although it takes a little more time, it can minimize the harm and burden to the body and is also the safest way.

4. If the difficulty of the plan is too easy for you and you feel that the progress is too slow, you can go directly to next week’s plan.

The official plan is as follows:

The first week:

For many people, the original intention is to lose weight and promote health, so a large proportion of first runners are heavy people and weak groups. This kind of people’s support system such as muscle ligament and cardiovascular system are still in the initial stage and need to be strengthened, which requires a very careful training plan.

Therefore, it is generally recommended that people who want to start running should start from walking, rather than running directly when they get up. Therefore, our novice junior running plan is to start from walking and transition to running and walking.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 2 minutes, and cycle for 20 minutes; 3. Walk for the last 5 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 2 minutes, and cycle for 30 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 2 minutes, and cycle for 30 minutes; 3. Walk for the last 5 minutes to relax.

Friday: Cross-training for 20 minutes (spinning or elliptical machine)

Saturday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 2 minutes, and cycle for 45 minutes; 3. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:Try to choose a softer venue, it is best to practice on the plastic track of the playground, and don’t run on the hard cement floor.

The second week:

Slightly reduce the amount on the basis of the first week, so that the body has a slightly buffering process.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 1 minute and cycle for 20 minutes; 3. Walk for the last 2 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 1 minute, and cycle for 28 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 1 minute, and cycle for 28 minutes; 3. Walk for the last 5 minutes to relax.

Friday: rest

Saturday: 1. Warm up by walking for 5 minutes; 2. Run for 3 minutes+walk for 1 minute and cycle for 40 minutes; 3. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:Only by increasing the depth of breathing properly when running can the body’s demand for oxygen be met to the maximum extent. When the depth is strengthened, it is possible to discharge more waste gas and increase the negative pressure in the lungs, thus making inhalation more labor-saving and increasing the inhalation volume.

The third week:

The intensity of this week is higher than that of the first week and the second week. After two weeks of physical preparation, it can generally be completed smoothly.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 4 minutes+walk for 1 minute and cycle for 25 minutes; 3. Walk for the last 2 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 4 minutes+walk for 1 minute and cycle for 30 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 5 minutes+walk for 1 minute and cycle for 30 minutes; 3. Walk for the last 5 minutes to relax.

Friday: rest

Saturday: 1. Warm up by walking for 5 minutes; 2. Run for 4 minutes+walk for 1 minute and cycle for 45 minutes; 3. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:Always run at a relaxed and comfortable speed. Don’t think of training as a competition. You should be able to speak smoothly, even sing, without panting or breathing difficulties. If you can’t do it, you have to slow down.

The fourth week:

The proportion of running is gradually increasing. It should be noted that the overall training time on Saturday is reduced, but the continuous running time is longer, which will prepare for the prolonged continuous running time in the future.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 6 minutes+walk for 1 minute, and cycle for 28 minutes; 3. Walk for the last 3 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 6 minutes+walk for 1 minute and cycle for 35 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 6 minutes+walk for 1 minute and cycle for 35 minutes; 3. Walk for the last 5 minutes to relax.

Friday: rest

Saturday: 1. Walk for 5 minutes+run for 5 minutes; 2. Walk for 5 minutes+run for 10 minutes; 3. Walk for 5 minutes+run for 5 minutes; 4. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:Usually, the breathing rhythm of jogging is to breathe every 2- 3 steps and breathe every 2-3 steps. As the distance increases, the fatigue of the body will gradually increase. At this time, you can slow down to adjust the breathing rhythm and try to make yourself run easily while completing the plan.

The fifth week:

The proportion of running has accounted for the bulk of the overall training, and the single duration is getting longer and longer. This means that your endurance has also been enhanced.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 7 minutes+walk for 1 minute, and cycle for 24 minutes; 3. Walk for the last 3 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 7 minutes+walk for 1 minute, and cycle for 32 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 7 minutes+walk for 1 minute, and cycle for 32 minutes; 3. Walk for the last 5 minutes to relax.

Friday: rest

Saturday: 1. Walk for 5 minutes+run for 8 minutes; 2. Walk for 2 minutes+run for 12 minutes; 3. Walk for 2 minutes+run for 8 minutes; 4. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:Keeping enough water is very important for your running. It is generally recommended to replenish some water every 15-20 minutes during running. If you run for more than an hour, you can drink a little sports drink to replenish your energy. Of course, if you lose weight, you should drink water.

Week six:

This week, the running cycle has been extended to 40 minutes, and there is only one minute of rest. Come on, it is very close to the goal.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 9 minutes+walk for 1 minute and cycle for 30 minutes; 3. Walk for the last 5 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 9 minutes+walk for 1 minute and cycle for 40 minutes; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 9 minutes+walk for 1 minute and cycle for 40 minutes; 3. Walk for the last 2 minutes to relax.

Friday: rest

Saturday: 1. Walk for 5 minutes+run for 12 minutes; 2. Walk for 2 minutes+run for 12 minutes; 3. Walk for 2 minutes+run for 6 minutes; 4. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:If a body part is uncomfortable or injured, stop. Don’t try to "run with pain", this is not the time to compete with your beliefs. Even if someone will do this, it is actually the stupidest thing to do. The more you run, the more you get hurt, which will eventually make you have to spend several times to recover.

Week seven:

You can try to complete the 5 km distance for the first time this week.

Monday: 1. Warm up by walking for 5 minutes; 2. Run for 15 minutes+walk for 1 minute, and cycle twice; 3. Walk for the last 5 minutes to relax.

Tuesday: 1. Warm up by walking for 5 minutes; 2. Run for 12 minutes+walk for 2 minutes, and cycle for 3 times; 3. Walk for the last 5 minutes to relax.

Wednesday: rest

Thursday: 1. Warm up by walking for 5 minutes; 2. Run for 12 minutes+walk for 2 minutes, and cycle for 3 times; 3. Walk for the last 5 minutes to relax.

Friday: rest

Saturday: 1. Warm up by walking for 5 minutes; 2. Run 5 kilometers continuously; 3. Walk for the last 5 minutes to relax.

Sunday: Rest.

Training tips:If you feel sore after a certain training, take a day off and the plan can be postponed. This is not a bad thing for your health. Rest is also a part of training, which will effectively prevent you from getting hurt.

Week 8:

Continue to consolidate your training results this week.

Monday: 1. Warm up by walking for 5 minutes; 2, running 3 kilometers, capable of running 5 kilometers; 3. Walk for the last 5 minutes to relax.

Tuesday: rest

Warm up on Wednesdays and Mondays by walking for 5 minutes; 2. Run for 5 kilometers; 3. Walk for the last 5 minutes to relax.

Thursday: rest

Friday: 1. Warm up by walking for 5 minutes; 2. Run for 5 kilometers; 3. Walk for the last 5 minutes to relax.

Saturday: rest

Sunday: Run as you like, or celebrate!

The ultimate goal of this plan is not only to help you successfully complete 5 kilometers, but also to develop good running habits. Lay a solid foundation for you to successfully complete the 10 km, half marathon and full marathon in the future.

How long did it take you for the first 5 kilometers?

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