Running a 5k would be an example of a good short-term goal for someone who is just starting out running.
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To solve this problem it is necessary to apply the concepts related to the Conservation of Energy, for which it is necessary that any decrease made through the potential energy, is equivalent to the gain given in the kinetic energy or vice versa.
Mathematically this can be expressed as
Since there is no final potential energy (the height is zero), and the initial potential energy is equivalent to the work done we have to
Therefore the non-conservative work was done on the boy is 1.4kJ