{"id":58523,"date":"2019-08-11T19:59:00","date_gmt":"2019-08-11T11:59:00","guid":{"rendered":"http:\/\/wp.running-bible.com\/index.php\/2019\/08\/11\/052a158727\/"},"modified":"2022-01-18T19:19:01","modified_gmt":"2022-01-18T11:19:01","slug":"052a158727","status":"publish","type":"post","link":"http:\/\/wp.running-bible.com\/index.php\/2019\/08\/11\/052a158727\/","title":{"rendered":"7\u79cd\u8dd1\u6b65\u6cd5\uff0c\u8fd9\u6837\u8bad\u7ec3\u624d\u80fd\u6536\u6548\u66f4\u591a"},"content":{"rendered":"
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\u4f60\u4ee5\u4e3a\u8dd1\u6b65\u5c31\u662f\u5355\u7eaf\u7684\u7a7f\u4e0a\u978b\u3001\u8fc8\u5f00\u817f\uff1f<\/span><\/p>\n

\u4f60\u4ee5\u4e3a\u6240\u8c13\u7684\u8dd1\u6b65\u8bad\u7ec3\u5c31\u53ea\u80fd\u662f1\u70b9\u5403\u996d\u30012\u70b9\u8dd1\u6b65\uff1f<\/span><\/p>\n


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\u8981\u77e5\u9053\uff0c\u8dd1\u6b65\u8fd9\u4ef6\u4e8b\u8ba4\u771f\u8d77\u6765\u4e5f\u662f\u53ef\u4ee5\u5f88\u201c\u82cf\u201d\u7684\uff01<\/span><\/strong><\/span>
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\u6b63\u5982\u4e0d\u5c11\u8dd1\u53cb\u4f1a\u53bb\u5173\u6ce8\u4e00\u4e9b\u8dd1\u6b65\u6280\u5de7\u3001\u5c24\u5176\u662f\u8bad\u7ec3\u8ba1\u5212\u7c7b\u7684\u6587\u7ae0\u3002<\/span><\/p>\n

\u8fd9\u4e9b\u6587\u7ae0\u901a\u5e38\u4f1a\u544a\u8bc9\u4f60\u600e\u6837\u8bad\u7ec3\u4f1a\u66f4\u52a0\u9ad8\u6548\u3001\u4ec0\u4e48\u65f6\u5019\u4f60\u8be5\u505a\u4ec0\u4e48\u6837\u7684\u8bad\u7ec3\uff0c\u975e\u5e38\u4e13\u4e1a\u3001\u4e5f\u76f8\u5f53\u5b9e\u7528\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u53ea\u662f\u2026\u2026\u6062\u590d\u8dd1\u662f\u600e\u4e48\u4e2a\u8dd1\u6cd5\uff1f<\/span><\/strong>\u6cd5\u7279\u83b1\u514b\u8dd1\u53c8\u662f\u4ec0\u4e48\u9b3c\uff1f<\/span><\/strong><\/span><\/p>\n


<\/p>\n

\u4e3a\u4e86\u907f\u514d\u8fd9\u7c7b\u795e\u5c34\u5c2c\uff0c\u8dd1\u8005\u5728\u4e3a\u81ea\u5df1\u5236\u5b9a\u8bad\u7ec3\u76ee\u6807\u4e4b\u524d\uff0c\u4e0d\u59a8\u5148\u5728\u8dd1\u6b65\u8bad\u7ec3\u7c7b\u578b\u4e0a\u505a\u505a\u529f\u8bfe\u3002<\/span><\/p>\n


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01<\/span><\/strong><\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\u957f\u8dd1<\/span><\/strong><\/span>
<\/p>\n

Long-distance running<\/span><\/strong><\/span><\/span><\/p>\n


<\/section>\n<\/section>\n<\/section>\n<\/section>\n
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\u957f\u8dd1\uff0c\u4e5f\u79f0\u957f\u8ddd\u79bb\u8dd1\u6b65\uff0c\u4e00\u822c\u662f\u786e\u5b9a\u4e00\u4e2a\u65f6\u95f4\u6216\u5927\u81f4\u786e\u5b9a\u4e00\u6bb5\u8ddd\u79bb\uff0c\u4ee5\u4e2d\u901f\u6216\u8f83\u6162\u901f\u5ea6\u7ecf\u884c\u7684\u8dd1\u6b65\u8bad\u7ec3\uff0c\u8dd1\u6b65\u65f6\u95f4\u5927\u7ea6\u4e3a40min~2h<\/strong>\uff0c\u8ddd\u79bb\u901a\u5e38\u6839\u636e\u8dd1\u8005\u81ea\u8eab\u60c5\u51b5\u63a7\u5236\u57285~20K<\/strong>\u4e0d\u7b49\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u957f\u8dd1\u662f\u8bad\u7ec3\u8010\u529b\u6700\u7b80\u5355\u3001\u4e5f\u662f\u6700\u76f4\u63a5\u6709\u6548\u7684\u4e00\u79cd\u65b9\u6cd5\uff0c\u540c\u65f6\u4e5f\u662f\u5927\u591a\u6570\u8dd1\u8005\u5e73\u5e38\u6700\u7231\u7528\u5230\u7684\u8dd1\u6b65\u8bad\u7ec3\u6cd5\u3002<\/span><\/p>\n


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\u6ce8\u610f\u4e8b\u9879\uff1a<\/span><\/strong><\/span><\/span><\/p>\n


<\/p>\n

1\u3001\u9009\u62e9\u4e00\u6761\u8f83\u4e3a\u5e73\u5766\u7684\u8def\u7ebf\uff1b<\/span><\/p>\n


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2\u3001\u5408\u9002\u7684\u88c5\u5907\uff0c\u907f\u514d\u8d1f\u91cd\u8fc7\u5927\uff1b<\/span><\/p>\n


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3\u3001\u63a7\u5236\u8282\u594f\u3001\u4fdd\u6301\u547c\u5438\u7a33\u5b9a\uff0c\u5982\u4e24\u6b65\u4e00\u547c\u3001\u4e24\u6b65\u4e00\u5438\uff0c\u6216\u4e09\u6b65\u4e00\u547c\u3001\u4e09\u6b65\u4e00\u5438\uff1b<\/span><\/p>\n


<\/p>\n

4\u3001\u7406\u6027\u63a7\u5236\u8dd1\u91cf\uff0c\u8fd9\u4e5f\u662f\u957f\u8dd1\u6700\u9700\u8981\u6ce8\u610f\u7684\u4e00\u70b9\u3002<\/strong><\/span><\/p>\n


<\/strong><\/span><\/p>\n

\u786e\u5b9a\u8dd1\u91cf\u7684\u524d\u63d0\u662f\u4e00\u5b9a\u8981\u91cf\u529b\u800c\u884c\uff0c\u81f3\u5c11\u5e94\u4fdd\u8bc1\u7b2c\u4e8c\u5929\u8fd8\u80fd\u7ee7\u7eed\u8bad\u7ec3\uff1b<\/span>
<\/p>\n

\u5faa\u5e8f\u6e10\u8fdb\uff0c\u5982\u679c\u4f60\u7684\u8eab\u4f53\u6761\u4ef6\u5c1a\u672a\u8fbe\u5230\uff0c\u90a3\u4e48\u4e0d\u5fc5\u8981\u6c42\u81ea\u5df1\u4e00\u5b9a\u8981\u8fbe\u52305K\u6216\u8005\u914d\u901f\u4e00\u5b9a\u8981\u8fbe\u5230\u591a\u5c11\u3002<\/span><\/p>\n

\u8fd9\u6837\u624d\u80fd\u4fdd\u8bc1\u4f60\u7684\u8fd0\u52a8\u79ef\u6781\u6027\u4ee5\u53ca\u8bad\u7ec3\u6301\u7eed\u6027\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

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02<\/span><\/strong><\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\u6062\u590d\u8dd1<\/span><\/strong><\/span>
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Resume running<\/span><\/strong><\/span><\/span><\/p>\n


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\u6062\u590d\u8dd1\uff0c\u987e\u540d\u601d\u4e49\uff0c\u5c31\u662f\u6307\u5728\u8fdb\u884c\u4e86\u9ad8\u5f3a\u5ea6\u8bad\u7ec3\u4e4b\u540e\u6240\u8fdb\u884c\u7684\u6062\u590d\u6027\u8bad\u7ec3\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u8fd9\u6837\u7684\u8bad\u7ec3\u80fd\u591f\u8ba9\u8dd1\u8005\u5229\u7528\u8dd1\u6b65\u7684\u65b9\u5f0f\u8ba9\u8eab\u4f53\u6700\u5feb\u6700\u6709\u6548\u5730\u6062\u590d\u5230\u6700\u4f73\u72b6\u6001\uff0c\u4e5f\u907f\u514d\u4e86\u8dd1\u8005\u56e0\u8d85\u8d1f\u8377\u800c\u4e27\u5931\u8bad\u7ec3\u7684\u5174\u81f4\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


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\u6ce8\u610f\u4e8b\u9879\uff1a<\/span><\/strong><\/span><\/span><\/p>\n


<\/p>\n

1\u3001\u6062\u590d\u8dd1\u7684\u76ee\u7684\u5728\u4e8e\u6062\u590d\u800c\u975e\u63d0\u5347\uff0c\u6700\u7406\u60f3\u7684\u72b6\u6001\u662f\u8dd1\u6b65\u7ed3\u675f\u65f6\u6bd4\u8dd1\u6b65\u5f00\u59cb\u524d\u611f\u89c9\u66f4\u597d\uff0c\u56e0\u6b64\u8dd1\u8005\u4e0d\u5fc5\u4e3a\u81ea\u5df1\u5236\u5b9a\u8fc7\u9ad8\u7684\u8ba1\u5212\uff0c\u4e5f\u65e0\u9700\u5c06\u5b83\u5f53\u4f5c\u76ee\u6807\u6216\u6bd4\u8d5b\uff0c\u4fdd\u6301\u72b6\u6001\u7684\u8f7b\u677e\u6700\u91cd\u8981\uff1b<\/span><\/p>\n


<\/section>\n

2\u3001\u8dd1\u6b65\u7684\u65f6\u95f4\u63a7\u5236\u65e0\u9700\u592a\u4e25\u683c\u3001\u4e5f\u6ca1\u5fc5\u8981\u592a\u957f\uff0c\u4e00\u822c20~30min<\/strong>\u8db3\u77e3\uff1b<\/span><\/p>\n


<\/section>\n

3\u3001\u6062\u590d\u8dd1\u4e0d\u9700\u5f3a\u8c03\u5feb\u901f\uff0c\u4f46\u4e5f\u4e0d\u610f\u5473\u7740\u8981\u7f13\u6162\u3001\u6c89\u91cd\u5730\u8dd1\uff0c\u4fdd\u6301\u6b65\u4f10\u8f7b\u5feb\u3001\u653e\u677e\uff0c\u8eab\u4f53\u65e0\u8d1f\u62c5\u5373\u53ef\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


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03<\/span><\/strong><\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\u91cd\u590d\u8dd1<\/span><\/strong><\/span>
<\/p>\n

Repetitionrunning<\/span><\/strong><\/span><\/span><\/p>\n


<\/section>\n<\/section>\n<\/section>\n<\/section>\n
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\u4ee5\u56fa\u5b9a\u7684\u8ddd\u79bb\u3001\u56fa\u5b9a\u7684\u65f6\u95f4\u3001\u56fa\u5b9a\u7684\u914d\u901f\uff0c\u8fdb\u884c\u6b21\u4e0e\u7ec4\u4e4b\u95f4\u53cd\u590d\u8dd1\uff0c\u6bcf\u6b21\u53cd\u590d\u4e4b\u95f4\u8fdb\u884c\u4e00\u5b9a\u65f6\u95f4\u7684\u4f11\u606f\u8ba9\u8eab\u4f53\u5f97\u4ee5\u6062\u590d\uff0c\u5982n\u6b21800m\u7684\u91cd\u590d\u8dd1\uff0c\u6bcf\u6b21\u4f11\u606f2min\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u8fd9\u6837\u7684\u8bad\u7ec3\u65b9\u5f0f\u76ee\u7684\u660e\u786e\uff0c\u80fd\u591f\u5e2e\u52a9\u8dd1\u8005\u7ed3\u5408\u81ea\u8eab\u5b9e\u9645\u6709\u6548\u8c03\u8282\u6709\u6c27\u4e0e\u65e0\u6c27\u4ee3\u8c22\u7684\u6bd4\u4f8b\uff0c\u66f4\u9ad8\u6548\u5730\u5229\u7528\u65f6\u95f4\u7ecf\u884c\u6062\u590d\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n<\/section>\n<\/section>\n

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\u6ce8\u610f\u4e8b\u9879\uff1a<\/span><\/strong><\/span><\/span><\/p>\n


<\/p>\n

1\u3001\u6bcf\u6b21\u91cd\u590d\u8dd1\u7684\u8ddd\u79bb\u53ef\u4ee5\u5b9a\u4e3a400m\u3001800m\u30011K\u30013K\u30015K\u7b49\uff0c\u4e00\u822c\u4e0d\u8d85\u8fc7\u8dd1\u8005\u7684\u4e3b\u8dd1\u9879\u768460%\uff1b\u6b21\u6570\u65e0\u9650\u5236\uff0c\u4e3b\u8981\u6839\u636e\u8dd1\u8005\u8eab\u4f53\u9002\u5e94\u5f3a\u5ea6\u6765\u5b9a\uff1b<\/span><\/p>\n


<\/section>\n

2\u3001\u95f4\u9694\u4f11\u606f\u7684\u65f6\u95f4\u4e0d\u5b9c\u8fc7\u957f\uff0c\u4f46\u5e94\u4fdd\u8bc1\u8eab\u4f53\u5f97\u5230\u6062\u590d\uff0c\u901a\u8fc7\u8bad\u7ec3\u6c34\u5e73\u7684\u63d0\u5347\u9010\u6e10\u7f29\u77ed\u4f11\u606f\u65f6\u95f4\uff0c\u4e00\u822c5K\u4f11\u606f5min\uff0c2~3k\u4f11\u606f3min\uff0c800m~1k\u4f11\u606f2min\uff1b<\/span><\/p>\n


<\/section>\n

3\u3001\u6839\u636e\u76ee\u7684\u9009\u62e9\u914d\u901f\uff0c\u4ee5\uff08\u65e0\u6c27\/\u6df7\u6c27\/\u6709\u6c27\uff09\u8bad\u7ec3\u4e3a\u76ee\u7684\uff0c\u5e94\u9009\u62e9\u91cd\u590d\u8dd1\u901f\u5ea6\uff08\uff1e\/\uff1d\/\uff1c\uff09\u8dd1\u8005\u6700\u597d\u6210\u7ee9\u914d\u901f\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

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04<\/span><\/strong><\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\u95f4\u6b47\u8dd1<\/span><\/strong><\/span>
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Interval running<\/span><\/strong><\/span><\/span><\/p>\n


<\/section>\n<\/section>\n<\/section>\n<\/section>\n
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\u95f4\u6b47\u8dd1\u4e0e\u91cd\u590d\u8dd1\u7c7b\u4f3c\uff0c\u4f46\u5e94\u4e25\u683c\u63a7\u5236\u95f4\u9694\u65f6\u95f4\uff0c\u5728\u673a\u4f53\u5c1a\u672a\u5b8c\u5168\u6062\u590d\u7684\u60c5\u51b5\u4e0b\uff0c\u5c31\u8fdb\u884c\u4e0b\u4e00\u6b21\u8dd1\u6b65\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u8fd9\u79cd\u65b9\u6cd5\u901a\u8fc7\u8f83\u9ad8\u8d1f\u8377\u7684\u5fc3\u7387\u523a\u6fc0\uff0c\u80fd\u591f\u6709\u6548\u63d0\u9ad8\u673a\u4f53\u6297\u4e73\u9178\u80fd\u529b\u4ee5\u53ca\u6700\u5927\u6444\u6c27\u91cf\u6c34\u5e73\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n<\/section>\n<\/section>\n

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\u6ce8\u610f\u4e8b\u9879\uff1a<\/span><\/strong><\/span><\/span><\/p>\n


<\/section>\n

1\u3001\u95f4\u6b47\u65f6\u53ef\u8fdb\u884c\u5feb\u8d70\u3001\u6162\u8dd1\u6216\u884c\u8d70\u4f11\u606f\uff0c\u4f46\u4e0d\u8981\u5750\u4e0b\uff1b<\/span><\/p>\n


<\/section>\n

2\u3001\u6bcf\u6b21\u95f4\u6b47\u8dd1\u8ddd\u79bb\u6839\u636e\u8dd1\u8005\u7684\u4e3b\u8dd1\u9879\u76ee\u800c\u5b9a\uff0c\u4e00\u822c\u9a6c\u62c9\u677e\u8dd1\u8bad\u7ec3\u4e3a1K~2K\/\u6b21\uff0c\u957f\u8dd1\u8bad\u7ec3\u4e3a600m\u3001800m\/\u6b21\u3001\u77ed\u8dd1\u8bad\u7ec3\u4e3a10~30\u6b21 * 400m\uff1b<\/span><\/p>\n


<\/section>\n

3\u3001\u4e25\u683c\u63a7\u5236\u95f4\u6b47\u65f6\u95f4\uff0c\u5728\u5fc3\u7387\u672a\u6062\u590d\u5230\u5b89\u9759\u6c34\u5e73\u65f6\uff0c\u5c31\u8981\u8fdb\u884c\u4e0b\u4e00\u6b21\u7ec3\u4e60\u3002\u901a\u5e38\u5feb\u901f\u8dd1\u65f6\u5fc3\u7387\u5e94\u5728160~185\u6b21\/min\uff0c\u800c\u7ecf\u8fc7\u95f4\u9699\uff0c\u5fc3\u7387\u8fbe\u5230120~130\u6b21\/min\u5373\u53ef\u5f00\u59cb\u7b2c\u4e8c\u6b21\u5feb\u901f\u8dd1\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


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05<\/span><\/strong><\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\u5300\u901f\u8dd1<\/span><\/strong><\/span>
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Steady running<\/span><\/strong><\/span><\/span><\/p>\n


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\u5300\u901f\u8dd1\u662f\u4fdd\u6301\u5747\u5300\u901f\u5ea6\u8dd1\u6b65\u7684\u4e00\u79cd\u8bad\u7ec3\u65b9\u6cd5\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u6b64\u7c7b\u65b9\u6cd5\u7528\u4e8e\u4e00\u822c\u6027\u8010\u529b\u8bad\u7ec3\uff0c\u8dd1\u8005\u6839\u636e\u81ea\u5df1\u7684\u4e3b\u8dd1\u9879\u4ee5\u53ca\u4e00\u822c\u6027\u914d\u901f\u8fdb\u884c\u8bad\u7ec3\uff0c\u5728\u6b64\u8fc7\u7a0b\u4e2d\u80fd\u591f\u5f88\u597d\u5730\u57f9\u517b\u901f\u5ea6\u611f\u89c9\u3001\u8fdb\u884c\u6280\u672f\u7684\u4f53\u4f1a\u4e0e\u6539\u8fdb\u3002<\/span><\/p>\n


<\/span><\/p>\n

<\/span>\u5300\u901f\u8dd1\u7684\u901f\u5ea6\u5305\u62ec\uff1a<\/span><\/strong>\u4e2d\u901f(30~33s\/100m)\u3001\u6162\u901f(33~36s\/100m)\u3001\u6781\u6162(36~39s\/100m)\u3001\u5feb\u901f(27~30s\/100m)\u3001\u6781\u5feb(24~27s\/100m)\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


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 <\/span><\/p>\n

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06<\/span><\/strong><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\u53d8\u901f\u8dd1<\/span><\/strong><\/span>
<\/p>\n

Varied pace<\/span><\/strong><\/span><\/span><\/p>\n


<\/section>\n<\/section>\n<\/section>\n<\/section>\n
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\u76f8\u6bd4\u4e8e\u5300\u901f\u8dd1\uff0c\u53d8\u901f\u8dd1\u7684\u5173\u952e\u5728\u4e8e\u4e00\u6bb5\u8dd1\u6b65\u8fc7\u7a0b\u4e2d\u7684\u901f\u5ea6\u53d8\u5316\uff0c\u8fd9\u6837\u7684\u8bad\u7ec3\u80fd\u591f\u5e2e\u52a9\u8dd1\u8005\u5728\u6bd4\u8d5b\u4e2d\u66f4\u597d\u7684\u9002\u5e94\u8d5b\u9053\u3001\u8d5b\u7a0b\u3001\u5bf9\u624b\u901f\u5ea6\u7684\u53d8\u5316\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u4e00\u822c\u9002\u5b9c\u4e8e\u9752\u5e74\u8dd1\u8005\uff0c\u8bad\u7ec3\u901a\u5e38\u662f400m\u5feb+100m\u6162\uff1b300m\u5feb+100m\u6162\uff0c600m\u5feb+200m\u6162\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n<\/section>\n<\/section>\n

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07<\/span><\/strong><\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

\u6cd5\u7279\u83b1\u514b\u8dd1<\/span><\/strong><\/span>
<\/p>\n

Fartlek<\/span><\/strong><\/span><\/p>\n


<\/section>\n<\/section>\n<\/section>\n<\/section>\n
\n
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\u76f8\u6bd4\u4e8e\u6e38\u6cf3\u3001\u9a91\u8f66\uff0c\u8dd1\u6b65\u8bad\u7ec3\u7684\u786e\u6bd4\u8f83\u4e4f\u5473\uff0c\u4e0d\u8fc7\u6cd5\u7279\u83b1\u514b\u8dd1\u5e94\u8be5\u7b97\u662f\u5176\u4e2d\u7684\u4f8b\u5916\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u201cFartlek\u201d\u539f\u8bd1\u4e3a\u201c\u901f\u5ea6\u6e38\u620f\u201d\uff0c\u5b83\u5f3a\u8c03\u5730\u5f62\u3001\u5730\u8c8c\u3001\u901f\u5ea6\u3001\u8282\u594f\u7684\u591a\u53d8\u6027\uff0c\u76f8\u8f83\u4e8e\u5355\u7eaf\u7684\u8dd1\u6b65\uff0c\u7684\u786e\u751f\u52a8\u4e0d\u5c11\u3002<\/span><\/p>\n


<\/span><\/p>\n

\u6cd5\u7279\u83b1\u514b\u8dd1\u7684\u4f18\u70b9\u5c31\u5728\u4e8e\u80fd\u591f\u5728\u4e00\u79cd\u65e0\u538b\u529b\u7684\u72b6\u6001\u4e0b\u6709\u6548\u63d0\u5347\u81ea\u5df1\u7684\u80a2\u4f53\u7075\u6d3b\u6027\u4e0e\u534f\u8c03\u6027\uff0c\u5f88\u597d\u5730\u9002\u5e94\u5404\u79cd\u573a\u5730\u7684\u5730\u5f62\u53d8\u5316\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n


<\/p>\n<\/section>\n<\/section>\n

<\/p>\n


<\/p>\n

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\u6ce8\u610f\u4e8b\u9879\uff1a<\/span><\/strong><\/span><\/span><\/p>\n


<\/section>\n

1\u3001\u9009\u62e9\u4e0d\u540c\u7684\u5730\u5f62\uff0c\u4f8b\u5982\u5e73\u5766\u7684\u5851\u80f6\u8dd1\u9053\u3001\u66f2\u6298\u7684\u516c\u56ed\u5c0f\u9053\u3001\u5c71\u5761\u3001\u53f0\u9636\u751a\u81f3\u662f\u91ce\u5916\u7684\u8d8a\u91ce\u8d5b\u9053\uff1b<\/span><\/p>\n


<\/section>\n

2\u3001\u6bcf\u6b21\u8dd1\u6b65\u7684\u8ddd\u79bb\u4e0d\u5fc5\u76f8\u540c\uff1b<\/span><\/p>\n


<\/section>\n

3\u3001\u4e0d\u8981\u5e73\u5747\u7528\u529b\uff0c\u66f4\u4e0d\u8981\u603b\u4fdd\u6301\u76f8\u540c\u7684\u8dd1\u6b65\u901f\u5ea6\uff0c\u53ef\u4ee5\u6839\u636e\u5730\u5f62\u8c03\u6574\u901f\u5ea6\u5feb\u6162\uff1b\u4e5f\u53ef\u4ee5\u81ea\u884c\u63a7\u5236\u901f\u5ea6\uff0c\u5982\u5feb\u901f\u8dd120s~3min\uff0c\u7136\u540e\u518d\u6162\u8dd1\uff1b<\/span><\/p>\n


<\/section>\n

4\u3001\u6539\u53d8\u6062\u590d\u65f6\u95f4\u3002<\/span><\/p>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n<\/section>\n

 <\/span><\/p>\n

\u53d8\u901f\u8dd1\u3001\u95f4\u6b47\u8dd1\u3001\u6cd5\u7279\u83b1\u514b\u8dd1\u3001\u6062\u590d\u8dd1\u2026\u2026\u5404\u79cd\u5404\u6837\u7684\u201c\u8dd1\u201d\uff0c\u4f60\u5206\u6e05\u4e86\u5417\uff1f<\/span><\/strong><\/span><\/strong><\/span><\/p>\n


<\/p>\n

<\/section>\n


<\/p>\n

\n

\u8f6c\u8f7d\u524d\u8bf7\u4e0e\u8dd1\u6b65\u5723\u7ecf\u8054\u7cfb\uff3b\u5fae\u4fe1\u53f7\uff1arunningbible\uff3d <\/span><\/span><\/p>\n

<\/p>\n<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

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