✔ 最佳答案
if you want to practice for 3000m
1) 長跑... must practice more....
at least practice 2-3 times a week
at first , each time just run for 20 minutes..slowly..
after 2 weeks... start running for 30 minutes... slowly..
一次一次慢慢加... that would be best for 長跑
2) 上斜路... have to practice for POWER...
if you have time... go practice another kind of running
100m very fast, 300m relax... 100m very fast.. 300m relax...
3) you must do more stretching and warm up
so that it will be less 腳痛...
also cool down... and stretching after running...