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The Five Ability Running Method (五能跑法) is a scientific running training system proposed by elite marathoner and health advocate Zhang Zhihong. It aims to help runners achieve healthy, scientific, and efficient running goals through systematic, multidimensional training design. Its core philosophy emphasizes the coordinated development of five key dimensions: Will (意能), Oxygen Efficiency (氧能), Strength (力能), Flexibility (灵能), and Speed (速能), breaking through the limitations of traditional approaches that focus solely on mileage or pace.

Core Elements of the Five Ability Running Method

Based on relevant training theories, the Five Ability Running Method comprises the following five key dimensions:

1. Will Training

Focuses on concentration and mental adjustment during running to enhance focus and determination. By setting scientific training plans and goals, it improves a runner’s willpower and execution, ensuring consistency and efficiency in training.

2. Oxygen Efficiency Training

Enhances cardiovascular function through aerobic endurance training, optimizing oxygen utilization efficiency. By controlling heart rate, it improves fat-burning efficiency and extends sustained running capability.

3. Strength Training

Strengthens lower-body muscles and core stability, boosting explosive power and running economy while reducing the risk of injuries.

4. Flexibility Training

Combines agility and coordination exercises with dynamic stretching and mobility drills to improve joint range of motion, prevent stiffness-induced form breakdown, and refine running posture and movement fluidity.

5. Speed Training

After establishing a solid foundation, incorporates high-intensity workouts like interval runs, fartlek training, and tempo runs to build speed endurance, sprint capacity, and overall race performance.

Training Implementation Principles

This method emphasizes systematic planning and scientific execution:

• Personalized Goal Setting: Establish phased targets based on fitness levels and running objectives (e.g., health maintenance or race performance).
• Periodized Training Plans: Integrate different training modules with balanced intensity and recovery cycles.
• Data-Driven Adjustments: Monitor progress via metrics like heart rate and pace, dynamically optimizing training plans.

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This English translation is based on the original Chinese text ‘五能跑法核心理念与训练模型‘ by Zhang Zhihong. Translated by DeepSeek.

</div><div>文章来源：https://www.wosfs.com/wosfs/core-elements-of-the-wosfs-running-methods-five-ability-running-methods/</div>