{"id":43922,"date":"2018-10-17T01:00:00","date_gmt":"2018-10-17T17:50:08","guid":{"rendered":"http:\/\/wp.running-bible.com\/index.php\/2018\/10\/18\/%e4%b8%8d%e5%90%8c%e7%ad%89%e7%ba%a7%e7%9a%84%e8%b7%91%e6%ad%a5%e8%ae%ad%e7%bb%83%e8%ae%a1%e5%88%92%ef%bc%8c%e4%bd%a0%e9%80%82%e5%90%88%e5%93%aa%e7%a7%8d%ef%bc%9f\/"},"modified":"2018-10-18T01:50:12","modified_gmt":"2018-10-17T17:50:12","slug":"%e4%b8%8d%e5%90%8c%e7%ad%89%e7%ba%a7%e7%9a%84%e8%b7%91%e6%ad%a5%e8%ae%ad%e7%bb%83%e8%ae%a1%e5%88%92%ef%bc%8c%e4%bd%a0%e9%80%82%e5%90%88%e5%93%aa%e7%a7%8d%ef%bc%9f","status":"publish","type":"post","link":"http:\/\/wp.running-bible.com\/index.php\/2018\/10\/17\/%e4%b8%8d%e5%90%8c%e7%ad%89%e7%ba%a7%e7%9a%84%e8%b7%91%e6%ad%a5%e8%ae%ad%e7%bb%83%e8%ae%a1%e5%88%92%ef%bc%8c%e4%bd%a0%e9%80%82%e5%90%88%e5%93%aa%e7%a7%8d%ef%bc%9f\/","title":{"rendered":"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f"},"content":{"rendered":"<div class=\"bpp-post-content\">\n<section>\n<section class=\"Powered-by-XIUMI V5\">\n<section class=\"\" style=\"margin-top: 10px;margin-bottom: 10px\">\n<section class=\"\">\n<section class=\"Powered-by-XIUMI V5\">\n<section class=\"\">\n<section class=\"\" style=\"padding-top: 5px;padding-bottom: 5px;clear: both;font-size: 14px;line-height: 1.8\">\n<section>\n<section class=\"V5\">\n<section style=\"margin-top: 10px;margin-bottom: 10px\">\n<section style=\"padding-right: 10px;padding-left: 10px\">\n<section>\n<section style=\"padding: 10px 10px 20px\">\n<section class=\"V5\">\n<section>\n<section style=\"text-align: justify;font-size: 14px;line-height: 2;letter-spacing: 1px\">\n<p>\u5982\u679c\u4f60\u770b\u8fc7\u4e00\u4e9b\u5173\u4e8e\u8dd1\u6b65\u7684\u6587\u7ae0\uff0c\u6216\u8bb8\u7ecf\u5e38\u4f1a\u770b\u5230\u4e00\u4e2a\u8bcd\u2014\u2014\u201c\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\u201d\u3002\u6709\u7ecf\u9a8c\u7684\u8dd1\u8005\u6216\u8005\u4e00\u4e9b\u8fd0\u52a8\u5b66\u8005\u4f1a\u5efa\u8bae\u8dd1\u8005\u5728\u5f00\u59cb\u8dd1\u6b65\u8bad\u7ec3\u524d\u5148\u4e3a\u81ea\u5df1\u5236\u5b9a\u4e00\u4efd\u8dd1\u6b65\u8ba1\u5212\uff0c\u8fd9\u662f\u4e00\u4e2a\u4e0d\u9519\u7684\u5efa\u8bae\uff0c\u4e0d\u8fc7\u771f\u6b63\u8fd9\u4e48\u505a\u7684\u8dd1\u8005\u5374\u4e0d\u7b97\u592a\u591a\u3002<\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<section>\n<section><\/section>\n<section><\/section>\n<section style=\"clear: both\"><\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<p style=\"text-align: justify;margin-left: 16px;margin-right: 16px;line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<p style=\"text-align: center;line-height: 1.75em;margin-left: 16px;margin-right: 16px\">\n<p style=\"text-align: center\">\n<p style=\"line-height: 1.75em;text-indent: 0em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u6b63\u5982\u5c0f\u5b66\u65f6\u5019\u7684\u8bfe\u8868\u4e00\u6837\uff0c\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\u5e76\u4e0d\u662f\u4ec0\u4e48\u590d\u6742\u7684\u4e1c\u897f\uff0c\u4e0d\u8fc7\uff0c\u8bfe\u8868\u6765\u81ea\u4e8e\u6559\u80b2\u5b66\u5bb6\u3001\u6821\u957f\u3001\u8001\u5e08\u7684\u53cd\u590d\u7422\u78e8\uff0c\u8dd1\u6b65\u8ba1\u5212\u5374\u6ca1\u6709\u4e86\u8fd9\u4efd\u6b8a\u8363\u3002\u8dd1\u8005\u5728\u5236\u5b9a\u81ea\u5df1\u7684\u8dd1\u6b65\u8ba1\u5212\u65f6\uff0c\u96be\u514d\u4f1a\u56e0\u4e3a\u6ca1\u6709\u79d1\u5b66\u5408\u7406\u7684\u4f9d\u636e\u3001\u6216\u8005\u6ca1\u6709\u4e00\u4e2a\u597d\u7684\u53c2\u7167\u800c\u9762\u4e34\u56f0\u96be\uff0c\u4e8e\u662f\u5e72\u8106\u653e\u5f03\u4e86\u5236\u5b9a\u8ba1\u5212\u7684\u6253\u7b97\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em;text-indent: 2em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em;text-indent: 0em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u8fd9\u5bf9\u4e0a\u8ff0\u95ee\u9898\uff0c\u5c0f\u7f16\u4e3a\u5404\u4f4d\u8dd1\u53cb\u6536\u96c6\u4e86\u4e0d\u540c\u9636\u6bb5\u3001\u4e0d\u540c\u6bb5\u4f4d\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u6765\u770b\u770b\u6709\u6ca1\u6709\u9002\u5408\u4f60\u7684\u5427\uff01<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<section>\n<section class=\"Powered-by-XIUMI V5\">\n<p style=\"margin-left: 0.8em;float: left;line-height: 1.75em\"><img decoding=\"async\" class=\"\" style=\"width: 2.5em;vertical-align: bottom\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/1-1539798609.png\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<section class=\"\" style=\"margin-top: 0.5em;vertical-align: top\">\n<section><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Level 1\uff1a\u83dc\u9e1f\u7bc7<\/strong><\/span><\/section>\n<\/section>\n<p style=\"margin-top: 10px;margin-bottom: 10px;line-height: 1.75em\"><img decoding=\"async\" class=\"\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/2-1539798609.png\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<section class=\"\" style=\"clear: both\"><\/section>\n<\/section>\n<\/section>\n<p style=\"line-height: 1.5em\">\n<p style=\"text-align: center;line-height: 1.75em;margin-left: 16px;margin-right: 16px\"><img decoding=\"async\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/3-1539798609.jpg\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<p style=\"text-align: center\">\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u9002\u7528\u5bf9\u8c61\uff1a<\/strong>\u521d\u7ea7\u8dd1\u8005<\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u8bf4\u660e\uff1a<\/strong>\u5bf9\u4e8e\u4e00\u4e9b\u521a\u521a\u63a5\u89e6\u8dd1\u6b65\u3001\u5e73\u65f6\u7f3a\u4e4f\u953b\u70bc\u6216\u8005\u4f53\u5f31\u80a5\u80d6\u4eba\u7fa4\u800c\u8a00\uff0c\u8eab\u4f53\u7d20\u8d28\u3001\u808c\u8089\u5f3a\u5ea6\u3001\u8010\u529b\u7b49\u90fd\u5c1a\u672a\u8fbe\u5230\u666e\u901a\u8dd1\u6b65\u4eba\u7fa4\u7684\u8981\u6c42\uff0c\u4e14\u7406\u8bba\u77e5\u8bc6\u4e5f\u6bd4\u8f83\u8584\u5f31\uff0c\u56e0\u6b64\uff0c\u4e3a\u4e86\u4e0d\u5f71\u54cd\u6b63\u5e38\u7684\u751f\u6d3b\u3001\u5de5\u4f5c\uff0c\u8fd9\u7c7b\u8dd1\u8005\u7684\u8bad\u7ec3\u5f3a\u5ea6\u4e0d\u5b9c\u8fc7\u5927\u3001\u8bad\u7ec3\u5185\u5bb9\u4e5f\u4ee5\u7b80\u5355\u3001\u91cd\u590d\u6027\u8bad\u7ec3\u4e3a\u5b9c\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u8dd1\u91cf\uff1a<\/strong>15~25km\/\u6bcf\u5468<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<section>\n<section class=\"Powered-by-XIUMI V5\">\n<section class=\"\">\n<section class=\"\">\n<section><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u4e00\u5468\u8bad\u7ec3\u8ba1\u5212<\/strong><\/span><\/section>\n<\/section>\n<\/section>\n<section class=\"\">\n<section class=\"Powered-by-XIUMI V5\">\n<section class=\"\">\n<section class=\"\" style=\"padding: 5px;text-align: left;font-size: 14px\">\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 1<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb3~5km \uff1b\u65f6\u95f4\uff1a20min\uff1b\u5f3a\u5ea6\uff1a\u4f4e\uff1b\u5730\u5f62\uff1a\u5e73\u5766\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 2<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u4f11\u606f<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 3<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u6cd5\u7279\u83b1\u514b\u8dd1\uff1b\u8ddd\u79bb5~6.5km \uff1b\u65f6\u95f4\uff1a30min\uff1b\u5f3a\u5ea6\uff1a\u591a\u53d8\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day4<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u4f11\u606f<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 5<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb3~5km\uff1b\u65f6\u95f4\uff1a20min\uff1b\u5f3a\u5ea6\uff1a\u4e2d\uff1b\u5730\u5f62\uff1a\u5c71\u5730\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 6<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u4f11\u606f<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 7<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb5~8km \uff1b\u65f6\u95f4\uff1a30~50min\uff1b\u5f3a\u5ea6\uff1a\u4f4e\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<section>\n<section class=\"Powered-by-XIUMI V5\">\n<p style=\"margin-left: 0.8em;float: left;line-height: 1.75em\"><img decoding=\"async\" class=\"\" style=\"width: 2.5em;vertical-align: bottom\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/9-1539798609.png\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<section class=\"\" style=\"margin-top: 0.5em;vertical-align: top\">\n<section><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Level 2\uff1a\u666e\u901a\u7bc7<\/strong><\/span><\/section>\n<\/section>\n<p style=\"margin-top: 10px;margin-bottom: 10px;line-height: 1.75em\"><img decoding=\"async\" class=\"\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/2-1539798610.png\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<section class=\"\" style=\"clear: both\"><\/section>\n<\/section>\n<\/section>\n<p style=\"line-height: 1.5em\">\n<p style=\"text-align: center;line-height: 1.75em;margin-left: 16px;margin-right: 16px\"><img decoding=\"async\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/7-1539798610.jpg\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<p style=\"text-align: center\">\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u9002\u7528\u5bf9\u8c61\uff1a<\/strong>\u4e2d\u7ea7\u8dd1\u8005<\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u8bf4\u660e\uff1a<\/strong>\u5728\u7ecf\u8fc7\u4e86\u5165\u95e8\u9636\u6bb5\u540e\uff0c\u8dd1\u8005\u7684\u5404\u65b9\u9762\u7d20\u8d28\u5df2\u6709\u660e\u663e\u63d0\u5347\uff0c10km\u5de6\u53f3\u7684\u8dd1\u6b65\u5df2\u7ecf\u53ef\u4ee5\u6bd4\u8f83\u8f7b\u677e\u5730\u5b8c\u6210\uff0c\u8fd9\u65f6\u662f\u65f6\u5019\u5728\u8bad\u7ec3\u5f3a\u5ea6\u548c\u5185\u5bb9\u4e0a\u6709\u6240\u589e\u52a0\u4e86\u3002<\/span><\/p>\n<p style=\"line-height: 1.5em\">\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u8dd1\u91cf\uff1a<\/strong>32~40km\/\u6bcf\u5468<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"text-align: center;line-height: 1.75em;margin-left: 16px;margin-right: 16px\"><img decoding=\"async\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/1-1539798610.jpg\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<p style=\"text-align: center;line-height: 1.75em\">\n<section>\n<section class=\"Powered-by-XIUMI V5\">\n<section class=\"\">\n<section class=\"\">\n<section><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u4e00\u5468\u8bad\u7ec3\u8ba1\u5212<\/strong><\/span><\/section>\n<\/section>\n<\/section>\n<section class=\"\">\n<section class=\"Powered-by-XIUMI V5\">\n<section class=\"\">\n<section class=\"\" style=\"padding: 5px;text-align: left;font-size: 14px\">\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong><\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 1<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb5~6.5km \uff1b\u65f6\u95f4\uff1a30min\uff1b\u5f3a\u5ea6\uff1a\u4f4e\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 2<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u6cd5\u7279\u83b1\u514b\u8dd1\uff1b\u8ddd\u79bb6.5~8km \uff1b\u65f6\u95f4\uff1a30~40min \uff1b\u5f3a\u5ea6\uff1a\u4e2d\/\u9ad8\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 3<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u4f11\u606f<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 4<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u91cd\u590d\u8dd1\/\u95f4\u6b47\u8dd1\u246010*1min\u8dd1+2min\u6162\u8dd1\u6062\u590d\uff0c\u2461\u91d1\u5b57\u5854\u5f0f\u8bad\u7ec3\u6cd5 3\u30012\u30011\u30011\u30012\u30013min\u8dd1+2min\u6162\u8dd1\u6062\u590d\uff1b\u8ddd\u79bb6.5~8km \uff1b\u65f6\u95f4\uff1a40~50min\uff1b\u5f3a\u5ea6\uff1a\u4e2d\/\u9ad8\uff1b\u5730\u5f62\uff1a\u5e73\u5766\/\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 5<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u6062\u590d\u8dd1\uff1b\u8ddd\u79bb3~5km \uff1b\u65f6\u95f4\uff1a20min\uff1b\u5f3a\u5ea6\uff1a\u4f4e\uff1b\u5730\u5f62\uff1a\u5e73\u5766\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 6<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u957f\u8dd1\u3001\u5300\u901f\u8dd1\u3001\u8fde\u7eed\u8dd1\uff1b\u8ddd\u79bb6.5~8km \uff1b\u65f6\u95f4\uff1a30~40min\uff1b\u5f3a\u5ea6\uff1a\u4e2d\/\u9ad8\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 7<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb11~13km\uff1b\u65f6\u95f4\uff1a50~60min \uff1b\u5f3a\u5ea6\uff1a\u4e2d\/\u9ad8\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<section>\n<section class=\"Powered-by-XIUMI V5\">\n<p style=\"margin-left: 0.8em;float: left;line-height: 1.75em\"><img decoding=\"async\" class=\"\" style=\"width: 2.5em;vertical-align: bottom\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/3-1539798610-1.png\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<section class=\"\" style=\"margin-top: 0.5em;vertical-align: top\">\n<section><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Level 3\uff1a\u8fdb\u9636\u7bc7<\/strong><\/span><\/section>\n<\/section>\n<p style=\"margin-top: 10px;margin-bottom: 10px;line-height: 1.75em\"><img decoding=\"async\" class=\"\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/9-1539798610.png\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<section class=\"\" style=\"clear: both\"><\/section>\n<\/section>\n<\/section>\n<p style=\"line-height: 1.5em\">\n<p style=\"text-align: center;line-height: 1.75em;margin-left: 16px;margin-right: 16px\"><img decoding=\"async\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/4-1539798610-1.jpg\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<p style=\"text-align: center\">\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u9002\u7528\u5bf9\u8c61\uff1a<\/strong>\u4f18\u79c0\u8dd1\u8005<\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u8bf4\u660e\uff1a<\/strong>\u8fd9\u4e00\u7c7b\u8dd1\u8005\u5728\u8eab\u4f53\u5f3a\u5ea6\u3001\u8dd1\u6b65\u6280\u80fd\u7b49\u65b9\u9762\u5df2\u7ecf\u8d85\u8fc7\u4e86\u5927\u90e8\u5206\u8dd1\u6b65\u7231\u597d\u8005\uff0c\u80fd\u591f\u9002\u5e94\u6bcf\u5929\u8f83\u5927\u5f3a\u5ea6\u7684\u8dd1\u6b65\u8bad\u7ec3\uff0c\u5e76\u4e14\u5df2\u7ecf\u53ef\u4ee5\u5411\u9a6c\u62c9\u677e\u53d1\u8d77\u6311\u6218\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u8dd1\u91cf\uff1a<\/strong>70~80km\/\u6bcf\u5468<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"text-align: center;line-height: 1.75em;margin-left: 16px;margin-right: 16px\"><img decoding=\"async\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/5-1539798611.jpg\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<p style=\"text-align: center;line-height: 1.75em\">\n<section>\n<section class=\"Powered-by-XIUMI V5\">\n<section class=\"\">\n<section class=\"\">\n<section><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u4e00\u5468\u8bad\u7ec3\u8ba1\u5212<\/strong><\/span><\/section>\n<\/section>\n<\/section>\n<section class=\"\">\n<section class=\"Powered-by-XIUMI V5\">\n<section class=\"\">\n<section class=\"\" style=\"padding: 5px;text-align: left;font-size: 14px\">\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 1<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2460\u4e0a\u5348\uff1a\u5185\u5bb9\uff1a\u6062\u590d\u8dd1\uff1b\u8ddd\u79bb5km\uff1b\u65f6\u95f4\uff1a20min\uff1b\u5f3a\u5ea6\uff1a\u4f4e\uff1b\u5730\u5f62\uff1a\u5e73\u5766\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2461\u4e0b\u5348\uff1a\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb6.5~8km \uff1b\u65f6\u95f4\uff1a30min \uff1b\u5f3a\u5ea6\uff1a\u4e2d\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 2<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u6cd5\u7279\u83b1\u514b\u8dd1 10~12\u6b21\uff0c0.5~3min\/\u6b21\uff1b\u8ddd\u79bb11km\uff1b\u65f6\u95f4\uff1a10min\u70ed\u8eab+30min\u8dd1\u6b65+5min\u6062\u590d\u8dd1\uff1b\u5f3a\u5ea6\uff1a\u4e2d\/\u9ad8\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 3<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb10~13km \uff1b\u65f6\u95f4\uff1a45~60min\uff1b\u5f3a\u5ea6\uff1a\u4e2d\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 4<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2460\u4e0a\u5348\uff1a\u5185\u5bb9\uff1a\u6062\u590d\u8dd1\uff1b\u8ddd\u79bb5km\uff1b\u65f6\u95f4\uff1a10min\u70ed\u8eab+20min\u8dd1\u6b65+10min\u6062\u590d\u8dd1\uff1b\u5f3a\u5ea6\uff1a\u4f4e\uff1b\u5730\u5f62\uff1a\u5e73\u5766\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2461\u4e0b\u5348\uff1a\u5185\u5bb9\uff1a\u5feb\u901f\u6301\u7eed\u9600\u503c\u8dd1\uff0820min\uff09\uff1b\u8ddd\u79bb10km \uff1b\u65f6\u95f4\uff1a10min\u70ed\u8eab+20min\u8dd1\u6b65+10min\u6062\u590d\u8dd1\uff1b\u5f3a\u5ea6\uff1a\u9ad8\uff1b\u5730\u5f62\uff1a\u5e73\u5766\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 5<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u4f11\u606f\u3001\u6b65\u884c\u3001\u6e38\u6cf3\u6216\u8005\u653e\u677e\u5730\u8dd15km\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 6<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u5c71\u5761\u8dd1 12*30s\u62166*90s\u6216\u6bd4\u8d5b\uff1b\u8ddd\u79bb10km\uff1b\u65f6\u95f4\uff1a45min\uff1b\u5f3a\u5ea6\uff1a\u9ad8\uff1b\u5730\u5f62\uff1a\u5c71\u5730\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 7<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb13~16km \uff1b\u65f6\u95f4\uff1a60~75min\uff1b\u5f3a\u5ea6\uff1a\u4f4e\/\u4e2d\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<section>\n<section class=\"Powered-by-XIUMI V5\">\n<p style=\"margin-left: 0.8em;float: left;line-height: 1.75em\"><img decoding=\"async\" class=\"\" style=\"width: 2.5em;vertical-align: bottom\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/0-1539798611.png\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<section class=\"\" style=\"margin-top: 0.5em;vertical-align: top\">\n<section><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Level 4\uff1a\u9ad8\u624b\u7bc7<\/strong><\/span><\/section>\n<\/section>\n<p style=\"margin-top: 10px;margin-bottom: 10px;line-height: 1.75em\"><img decoding=\"async\" class=\"\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/2-1539798611.png\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<section class=\"\" style=\"clear: both\"><\/section>\n<\/section>\n<\/section>\n<p style=\"line-height: 1.5em\">\n<p style=\"text-align: center;line-height: 1.75em;margin-left: 16px;margin-right: 16px\"><img decoding=\"async\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/10-1539798611.jpg\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<p style=\"text-align: center\">\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u9002\u7528\u5bf9\u8c61\uff1a<\/strong>\u9ad8\u7ea7\u8dd1\u8005<\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u8bf4\u660e\uff1a<\/strong>\u9ad8\u7ea7\u8dd1\u8005\u7684\u8eab\u4f53\u7d20\u8d28\u3001\u8dd1\u6b65\u6280\u80fd\u7b49\u65b9\u9762\u5df2\u7ecf\u5df2\u7ecf\u5341\u5206\u63a5\u8fd1\u4e13\u4e1a\u7684\u8dd1\u6b65\u8fd0\u52a8\u5458\uff0c\u901a\u5e38\u8fd9\u7c7b\u8dd1\u8005\u6bcf\u5929\u90fd\u4f1a\u6709\u9ad8\u5f3a\u5ea6\u3001\u79d1\u5b66\u5408\u7406\u7684\u8bad\u7ec3\u5185\u5bb9\u3001\u4f1a\u5b9a\u671f\u53c2\u52a0\u4e00\u4e9b\u9a6c\u62c9\u677e\u3001\u8d8a\u91ce\u8d5b\u4e8b\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u8dd1\u91cf\uff1a<\/strong>110~125km\/\u6bcf\u5468<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"text-align: center;line-height: 1.75em;margin-left: 16px;margin-right: 16px\"><img decoding=\"async\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/7-1539798611.jpg\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<p style=\"text-align: center;line-height: 1.75em\">\n<section>\n<section class=\"Powered-by-XIUMI V5\">\n<section class=\"\">\n<section class=\"\">\n<section><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>\u4e00\u5468\u8bad\u7ec3\u8ba1\u5212<\/strong><\/span><\/section>\n<\/section>\n<\/section>\n<section class=\"\">\n<section class=\"Powered-by-XIUMI V5\">\n<section class=\"\">\n<section class=\"\" style=\"padding: 5px;text-align: left;font-size: 14px\">\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 1<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2460\u4e0a\u5348\uff1a\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb8km\uff1b\u65f6\u95f4\uff1a30min\uff1b\u5f3a\u5ea6\uff1a\u4f4e\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2461\u4e0b\u5348\uff1a\u5185\u5bb9\uff1a\u5c71\u5761\u8dd112*45s\u62168*90s\u62166*(1*90s,1*30s)\uff1b\u8ddd\u79bb11km \uff1b\u65f6\u95f4\uff1a50min\uff1b\u5f3a\u5ea6\uff1a\u9ad8\uff1b\u5730\u5f62\uff1a\u5c71\u5761\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 2<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2460\u4e0a\u5348\uff1a\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb8km \uff1b\u65f6\u95f4\uff1a30min\uff1b\u5f3a\u5ea6\uff1a\u4f4e\uff1b\u5730\u5f62\uff1a\u5e73\u5766\u7684\u8349\u576a\u3001\u516c\u8def\u6216\u8dd1\u9053\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2461\u4e0b\u5348\uff1a\u5185\u5bb9\uff1a\u957f\u65f6\u95f4\u6062\u590d\u8dd15*1.5km(\u4f11\u606f5min)\u62166*800m(\u4f11\u606f3min)\uff1b\u8ddd\u79bb12km\uff1b\u65f6\u95f4\uff1a50min\uff1b\u5f3a\u5ea6\uff1a\u9ad8\uff1b\u5730\u5f62\uff1a\u5e73\u5766\u7684\u516c\u8def\u6216\u8dd1\u9053\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 3<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb13~16km \uff1b\u65f6\u95f4\uff1a60min\uff1b\u5f3a\u5ea6\uff1a\u4e2d\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 4<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2460\u4e0a\u5348\uff1a\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb8km \uff1b\u65f6\u95f4\uff1a30min\uff1b\u5f3a\u5ea6\uff1a\u4f4e\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2461\u4e0b\u5348\uff1a\u5185\u5bb9\uff1a\u5feb\u901f\u6301\u7eed\u9600\u503c\u8dd1\uff0820min\uff09\uff1b\u8ddd\u79bb10km \uff1b\u65f6\u95f4\uff1a10min\u70ed\u8eab+20min\u8dd1\u6b65+10min\u6062\u590d\u8dd1\uff1b\u5f3a\u5ea6\uff1a\u9ad8\uff1b\u5730\u5f62\uff1a\u5e73\u5766\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 5<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2460\u4e0a\u5348\uff1a\u5185\u5bb9\uff1a\u6062\u590d\u8dd1\uff1b\u8ddd\u79bb5km \uff1b\u65f6\u95f4\uff1a20min\uff1b\u5f3a\u5ea6\uff1a\u4f4e\uff1b\u5730\u5f62\uff1a\u5e73\u5766\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u2461\u4e0b\u5348\uff1a\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb8km \uff1b\u65f6\u95f4\uff1a30min\uff1b\u5f3a\u5ea6\uff1a\u4f4e\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 6<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u6cd5\u7279\u83b1\u514b\u8dd1 10~12\u6b21\uff0c0.5~3min\/\u6b21\uff1b\u8ddd\u79bb12~14km\uff1b\u65f6\u95f4\uff1a10min\u70ed\u8eab+40min\u8dd1\u6b65+5min\u6062\u590d\u8dd1\uff1b\u5f3a\u5ea6\uff1a\u9ad8\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><strong>Day 7<\/strong><\/span><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u5185\u5bb9\uff1a\u5300\u901f\u8dd1\uff1b\u8ddd\u79bb17~21km \uff1b\u65f6\u95f4\uff1a75~90min\uff1b\u5f3a\u5ea6\uff1a\u4e2d\uff1b\u5730\u5f62\uff1a\u5d0e\u5c96\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"text-align: center;line-height: 1.75em;margin-left: 16px;margin-right: 16px\"><img decoding=\"async\" src=\"http:\/\/wp.running-bible.com\/wp-content\/uploads\/2018\/10\/9-1539798612.jpg\" alt=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" title=\"\u4e0d\u540c\u7b49\u7ea7\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4f60\u9002\u5408\u54ea\u79cd\uff1f\" \/><\/p>\n<p style=\"line-height: 1.75em\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"line-height: 1.75em;text-indent: 0em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\">\u6ca1\u6709\u5b8c\u5168\u76f8\u540c\u3001\u66f4\u6ca1\u6709\u7edd\u5bf9\u79d1\u5b66\u7684\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\uff0c\u4e0d\u8fc7\uff0c\u8dd1\u53cb\u53ef\u4ee5\u6839\u636e\u81ea\u8eab\u7684\u5b9e\u9645\u60c5\u51b5\u3001\u53c2\u8003\u4e0a\u8ff0\u8ba1\u5212\u8fdb\u884c\u5408\u7406\u8c03\u6574\u3002\u5e0c\u671b\u6bcf\u4e00\u4f4d\u8dd1\u53cb\u90fd\u80fd\u591f\u62e5\u6709\u5c5e\u4e8e\u81ea\u5df1\u7684Best Training Plan\uff01<\/span><\/p>\n<p style=\"line-height: 1.75em;text-indent: 0em;text-align: justify;margin-left: 16px;margin-right: 16px\"><span style=\"letter-spacing: 1px;font-size: 14px\"><\/span><\/p>\n<p style=\"text-align: center;margin-left: 16px;margin-right: 16px\">\n<p style=\"text-align: center;line-height: 1.75em\"><span><\/span><\/p>\n<hr \/>\n<p style=\"text-align: center;line-height: 1.75em\"><span>\u8f6c\u8f7d\u524d\u8bf7\u4e0e\u8dd1\u6b65\u5723\u7ecf\u8054\u7cfb\uff3b\u5fae\u4fe1\u53f7\uff1arunningbible\uff3d<\/span><\/p>\n<p style=\"text-align: center\">\n<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u5982\u679c\u4f60\u770b\u8fc7\u4e00\u4e9b\u5173\u4e8e\u8dd1\u6b65\u7684\u6587\u7ae0\uff0c\u6216\u8bb8\u7ecf\u5e38\u4f1a\u770b\u5230\u4e00\u4e2a\u8bcd\u2014\u2014\u201c\u8dd1\u6b65\u8bad\u7ec3\u8ba1\u5212\u201d\u3002\u6709\u7ecf\u9a8c\u7684\u8dd1\u8005\u6216\u8005\u4e00\u4e9b\u8fd0\u52a8\u5b66\u8005\u4f1a\u5efa\u8bae\u8dd1\u8005 &hellip; <\/p>\n","protected":false},"author":2,"featured_media":43926,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"_links":{"self":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts\/43922"}],"collection":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/comments?post=43922"}],"version-history":[{"count":1,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts\/43922\/revisions"}],"predecessor-version":[{"id":43970,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/posts\/43922\/revisions\/43970"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/media\/43926"}],"wp:attachment":[{"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/media?parent=43922"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/categories?post=43922"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/wp.running-bible.com\/index.php\/wp-json\/wp\/v2\/tags?post=43922"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}