轻松跑的新视角：恢复性 vs 中等强度

好了，各位。

All right, everybody.

欢迎回来。

Welcome back.

这里是Luke Humphrey跑步播客的又一期精彩节目。

This is another riveting episode of Luke Humphrey Running podcast.

这个话题我已经琢磨了一阵子，但还不完全确定会往哪个方向发展。

I've been working on this for a while and I'm not entirely sure the direction that's going to go.

所以我想做的就是先开启这个话题，看看它会带我们去哪儿。

So I think what I want to do is just kind of start the conversation, see where it takes us.

我写了不少东西，但我们就顺其自然吧。

So I have a lot of stuff written down, but we'll just see where it takes us.

我想聊的是，这个话题在我的一些运动员身上经常出现，我也在Facebook群里看到很多类似的情况。

But I want to talk about, it's come up because it's come up a lot in some of my athletes and I see it, you know, like a lot of the stuff, I see it in the Facebook group and things like that.

就是轻松跑，以及轻松跑在很多方面被等同对待，这在一定程度上是我的责任。

But easy runs and how easy runs are treated the same in a lot of ways and partly my fault, would say.

我觉得我长期以来对轻松跑不太上心，至少没有很好地表达出我在合适的情况下到底想要什么。

I think I've been indifferent to them for some time, or haven't at least done a very good job of portraying what actually I would want in the right places.

因为我觉得这就像是我心里明白，也以为别人也明白，但实际上他们并不明白。

So, because I feel like it's one of those things where in my head I know and I assume other people know too and they don't.

然后他们拿到训练计划之类的，就照着上面写的严格执行。

And then like they get a training plan or something like that, and they just follow to the letter what is done.

这就造成了一些问题。

And it has created some problems.

其中一部分，我觉得是因为我上周刚做了一个训练咨询，我看了那个人的训练日志，他在某些方面太激进了，但我真的没法怪他，因为实际上他基本上是在按照计划执行，对吧？

Some of it, I think I'm like, because I just did a training consultation last week and I was looking at the log and the person just was too aggressive on some of their stuff, but I couldn't really be mad at them because the reality was is they were pretty much following a plan, right?

所以我确实意识到，我需要更好地表达我具体想要什么。

And I definitely so have to realize that I have to do a better job of portraying what specifically I want.

这就是我想深入探讨的内容。

And so that's what I kind of want to get into.

那我们来看看吧。

So let's see here.

那我给你说个场景，看看你听了什么感觉，好吗？

So let me run through a scenario and see how this makes you feel, right?

我遇到跑者最常见的情况就是，他们完成一个训练阶段，休息一段时间，然后回来。

So the most common thing I will see with runners is that they finish a training segment, they take some downtime, They come back.

刚开始跑的那几次特别轻松。

First several runs are really easy.

不过这也得看情况。

And this will actually depend.

如果他们真的休息了，回来反而更难，对吧？

If they actually take the downtime, coming back is actually harder, right?

因为如果你歇了两周，身体会变得很僵硬，不太灵活。

Because if you've gone two weeks, you're going to be fairly stiff, fairly immobile.

刚回来跑的那几次感觉并不舒服。

It doesn't feel pleasant those first few runs back.

但很多时候，人们不会休息太久，回来之后刚开始跑得还不错，但好像几周后问题就找上门了。

But a lot of times people will not take very much time off, come back, and early on the runs are a little better, but it seems like it catches up to them a few weeks later.

如果这个人按照我们安排的那样休息了，刚开始会有点艰难，但一个月内就能恢复，感觉差不多可以正常训练了。

If the person took the downtime like we have scheduled, the start is rough, but then they come back within a month and they're feeling pretty much okay ready to do workouts.

很多时候我看到的是，如果一个人没有休息，他们能很快恢复，但几周后，他们反而感觉比刚回来时更糟。

Where a lot of times what I'll see is if a person doesn't take the downtime, they can come back pretty quick, but then a few weeks after that, they actually feel worse than when they came back.

但假设你就是这种情况，你休息了一段时间，回来后头几次跑步很轻松。

But let's say that's you, you take some downtime, you come back, first several runs are pretty easy.

这种情况会持续。

This lasts.

接下来大约一周，你并没有真正增加强度。

You don't really do much as far as intensity for another week or so.

跑者逐渐进入状态，跑量增加，配速也跟着提升。

The runner gets into a groove, they build their mileage, and so does the pace of the run.

所以每次跑步似乎，你知道，在感觉艰难几天后，配速开始加快，轻松跑也会逐渐进入我们所说的中等强度范围。

So every run seems like, know, they'll start getting After a few days of feeling rough, paces will start picking up and then easy runs will start settling into more of what we say is the moderate range.

然后他们进入全面训练，轻松跑的配速保持不变。

And then they build into a full training and easy run paces stay the same.

所以他们会继续这样。比如说，如果某人的中等配速范围是每英里八分钟，他们就会稳定在这个速度。

So they'll still like So let's just take, for example, if somebody's, middle of their moderate pace ranges, eight minute per mile, they'll settle into that.

这没问题，因为他们没有做任何高强度训练之类的。

And that's fine because they're not doing any workouts and anything like that.

但之后他们会进入全面训练阶段。

But then they build into the full training.

他们还是会试图保持那个轻松配速，就是假设的每英里八分钟。

They'll still try to keep that easy pace, that hypothetical eight minutes mile.

但与此同时，我们现在增加了训练量，也增加了跑量，还有那些好的东西。

But at the same time now, we're increasing workouts and we're increasing volume and all that good stuff.

所以这是可以应付的。

So it's manageable.

我想说的是，在最初的几周里这是可以应付的，但之后你深入进去，训练开始变得真正艰难，累积的疲劳开始增加，跑者会感到沮丧，因为现在他们强迫自己保持那个八分钟的配速，尽管正处于训练量最大的阶段。

My point with that is that it's manageable for the first several weeks of that, but then you get into it and the training starts getting real, cumulative fatigue starts to build up, runner gets frustrated because now they're forcing themselves to maintain that eight minute pace despite being in the heaviest amount of training.

关键是，他们不一定需要保持那个八分钟的配速。

The point is, they don't necessarily need to have that eight minute pace.

这次跑步和几周前、一个月前或六周前相比，目的还一样吗？对吧？

Is that run serving the same purpose as it did a few weeks ago or a month ago, six weeks ago, whatever the case is, right?

所以这就是我想深入探讨的地方。

So that's kind of where I want to get into.

同样的跑步，根据你在训练计划中的阶段不同，意义可能完全不同。

The same run could have a different meaning depending on where you're at in the schedule.

如果这听起来很熟悉，那确实如此。

So if that sounds familiar to me to anyone, it sure does.

确实，我在很多运动员身上都看到过这种情况。

It does mean I see it a lot with athletes.

我在Facebook群里也经常看到，尤其是现在，我觉得很多人开始进入这个阶段了。

I see it a lot with people in the Facebook group, especially now, I think for a lot of people, we're starting to get into that.

比如现在，我录这段的时候，离芝加哥马拉松应该不到十五周了，所以大家开始加强训练了。

Like right now, as I'm recording this, I think we're under fifteen weeks to Chicago, so people are starting to pick up their training.

天气又热，各种情况都有。

It's hot out, all this stuff.

这就像是各种因素凑在一起，形成了一场完美的风暴，对吧？

It's like the perfect storm of things settling in, right?

所以，我们一开始的轻松跑是体能的主要基础，特别是如果你在初级计划里，对吧？

And so what happens is we start off our easy runs being the primary base of our fitness, especially if you're in that beginner plan, right?

所以，如果前四五周你只做轻松跑，而且很多时候你会减少里程，那你就会比平时跑得更用力，因为你状态很好，对吧？

So, if that first four or five weeks, all you're doing is running easy, and a lot of times you step down in mileage, So you're just running those runs harder than you normally would because you're pretty fresh, right?

你状态很好，没有做任何训练，也没有做之前那么多的量。

You're fresh, you're not doing any workouts, you're not doing the volume that you were doing.

所以，配速自然就会提上来。

And so things kind of are naturally going to pick up the pace.

我觉得这没问题。

I have no problem with that.

我觉得这是很自然的事情。

Think that's just a natural occurrence.

但是，当他们进入每周八、九、十英里的节奏跑、力量训练、长距离跑时，突然他们还想保持两个月前的配速，这其实不是他们应该做的，也不一定可持续。

But what happens is when they get into where they're doing eight, nine, 10 mile tempos, strength workouts, long runs, all of a sudden they're still trying to maintain that same pace that they were two months ago and it's just not necessarily what they need to be doing or is it necessarily sustainable.

所以我想说的是，我们在第12到17周的轻松跑，和第一周到第11周的轻松跑，目的是一样的吗？

And so what I'm basically saying is that our easy runs there for the same reason during weeks 12 to 17 as they were for weeks one through 11?

其实不是的，这正是我今天想稍微解释一下的地方。

And the truth is they aren't, and that's kind of what I want to explain a little bit today.

说到轻松跑，有很多术语被用来定义什么才是真正的轻松跑。

So when easy runs are discussed, there's a lot of terms that are thrown around defining a true easy run.

你可能会看到它被定义为血乳酸两毫摩尔，最大心率的60%，一区或二区，或者简单地说就是乳酸增加。

So you may see it defined as two mmol of blood lactate, 60% of your heart rate max, Zone one or Zone two, or simply an increase in lactic acid.

简而言之，所有这些都围绕着一个人在以所谓的有氧阈值跑步这个理念。

And in short, all of these are centered around the idea of a person running around what's called their aerobic threshold.

我之前讲过这个。

So I've talked about this before.

如果你在跑团里，可以去看看我们那里的生理学讲座。

If you're in the run club, access the physiology lectures that we have in there.

我们详细讨论了很多关于有氧阈值的内容。

We talk a lot at length about aerobic threshold.

很多时候，有氧阈值就是第一个阈值，从那里开始乳酸会逐渐上升。

So a lot times aerobic threshold is just that first threshold where you start seeing that gradual increase in lactic acid.

这不一定意味着什么，因为你的身体能清除它，但这是强度增加到一定程度后，第一个生理上的表现，你会看到一些结果。

It doesn't necessarily mean much because of the fact that your body can clear it out, but it's one of those first physiological representations of intensity being increased to a point where you're going to see some result from that.

所以当一个人刚开始跑步时，这些指标都在很低的水平，只要出门慢跑，可能就会达到那个水平，达到我们讨论的那些生理指标。

So when a person is just starting out running, these all occur at pretty low levels, and just getting out and jogging is probably going to cause you to reach that level, those physiological markers that we discussed.

相关的理论是，你越健康，在同样的指标下自然跑得更快，这确实没错。

The theory surrounding this is nice, that the more fit you become, you will naturally run faster at the same markers, which is true.

比如，你刚开始时最大心率的60%，假设配速是每英里9分30秒，跑几个月后，同样的心率下，配速可能变成每英里9分钟，对吧？

For example, when you start at 60% of your heart rate max, say it was nine thirty a mile, maybe at that same percentage after a couple months of running, maybe that time is now nine minutes a mile, right?

还是在同样的指标下。

It's at that same marker.

这些基本都对，但关于这个观点，我有几点不太同意。

And this is all pretty true, but there's a couple things I see with this camp that I don't necessarily agree with.

第一，我们是不是一直都能从这些跑步中获得好处？

And the first is that, do we continue to get the benefits from those runs all the time?

那我们是不是一直都能从最大心率60%的训练中获得那些好处呢？

So do we continue to get those benefits at 60% of our heart rate max or whatever the case is, right?

因为你不太可能去测量自己的血乳酸。

Because you're not gonna particularly measure your blood lactate.

那做起来挺难的。

That's gonna be pretty tough to do.

所以你要么测心率，如果你在一区或二区，但那也是基于心率的。

So you're either going to be measuring heart rate if you're in Zone one or two, but that's also gonna be based on heart rate.

所以基本上，如果你这么做，你就要根据最大心率的60%来定。

So essentially, if you're doing that, you're going to go off of what 60% of your heart rate max is.

问题是，你可能达不到那个标准。

And the point is, you might not get that.

而且事实是，短期适应之一就是最大心率实际上会稍微下降一点。

And the truth is too, one of the short term adaptations too is that max heart rate will actually go down a little bit.

所以同样是60%的心率，现在这个数值更低了，即使你的体能并没有下降，对吧？

So at the same heart rate of 60%, if it's a lesser number now, even though you're not less fit, right?

所以对我来说，这些小事加起来都不太对劲。

So there's all these little things that don't quite add up to that with me.

但首先，就像我说的，我们是不是一直都能从这些跑步中获得好处？

But the first, like I said, is that do we continue to get the benefits from those runs all the time?

这是不是几个月甚至几年后我们健身效果的主要来源？

Is that the staple of how our fitness is gained months and years later?

我个人不这么认为。

And I don't personally think it is.

我觉得如果你追求的是整体健康，或者想慢慢提高耐力，这种跑步方式很好。

I think that this type of running is great if you're looking for general fitness or just gradually building your endurance up.

所以如果你是刚开始跑步的新手，只是想达到能不停跑一个小时或两个小时的水平，那这完全没问题。

So if you're a brand new runner and you're just trying to get to the point where you can run for an hour without stopping or to two hours without stopping, then that is perfect.

但如果你更注重成绩，或者已经跑了好几年，你还能得到同样的好处吗？

But if you are more of a performance based runner or you've been doing it for years, are you going to get the same benefits?

我觉得是可以的。

And I think you do.

所以这就是为什么更难，对吧？

And so that's what makes it tougher, right?

这就是我们要平衡的地方。

And that's kind of the balancing act that we have.

那么谁得到什么，对吧？

So who gets what, right?

这可能是我和其他教练不同的地方，他们带的是业余跑者，特别是谈到80/20法则时，因为我看到很多人做80/20，但他们的理解并不符合80/20的真正定义，诸如此类。

And this is probably where I would differ from other coaches who work with recreational type of runners when they talk about especially eightytwenty, because I see a lot of people do eightytwenty and their definition of it doesn't really line up with what the true definition of eightytwenty was and all this stuff.

但不管怎样，它不一定完全吻合。

But anyway, it doesn't necessarily line up.

所以我倾向于认为有其他的方式可以绕过这个问题。

And so I tend to think that there's different ways to get around it.

我们通常跑的里程比其他计划多得多，所以我们有灵活性去做不同类型的轻松跑，这些跑法可以服务于不同的目的。

So we tend to run a lot more miles than those other plans anyway, we have the maneuverability to do the different types of easy runs that would serve different purposes.

所以如果你跑的是每周30到40英里的计划，尤其是为马拉松训练，你能做的跑步类型非常有限，因为大多数时候，你绝大部分的里程都来自一次长跑。

So if you're running, again, and I hate to go back to it, but if you're running like a 30 to 40 mile a week plan, especially if you're training for a marathon, you're extremely limited on the type of runs you can have because most of the time, the vast majority of mileage your is going to be coming from one run.

那肯定就是长跑了，因为那是他们重点关注的。

That's going to be the long run because that's where they're going to put the focus on.

而如果我们每周跑量在55到60英里这个范围，我们其实可以在同样的距离上把长跑拉得更长，但还有更多的绝对里程去做其他类型的跑步，从而让那个人获得全面的体能提升。

Whereas if we're up in that 55, 60 miles a week range, we can actually make that longer on the same distance, but still have more absolute miles to do these other runs and to get a whole spectrum of fitness in for that person.

好的，所以当一个人按照我的计划或者汉斯马拉松方法来训练时，他们会看到轻松到中等、中等到长跑配速，以及较小程度上的恢复配速，这些通常指的是轻松跑，对吧？

All right, so when a person follows one of my plans or the Hance's Marathon Method, they will see easy to moderate, moderate to long run pace, to a lesser extent, recovery paces when we're talking about runs normally referred to as easy runs, right?

你通常在《跑者世界》的计划上看到的，就是写着轻松跑，不管具体是什么情况。

What you would normally see on your Runner's World plans, says easy runs, whatever that case is.

如果你是按心率区间来划分的人，那就会包括从所谓的一区或二区的跑步。

If you're a zone person, that's going to include runs anywhere from what you would say Zone one or two.

不过，根据我的经验，这些并不是那么泾渭分明的，我觉得这些区间之间是有一些重叠的。

However, my experience is these aren't necessarily cut and dry, and I feel like there is some overlap between these zones.

尽管他们说这消除了灰色地带训练，但我觉得这反而制造了它们自己的灰色地带，因为你并不是真正在比赛配速下训练。

And as much as they say that they eliminate the grey zone training, I say these create their own grey zones of training because you're not really training at racers.

其实，我有点跑题了。

Actually, I'm going off on a tangent here.

我笔记里写了，先跳过这个，改天再说。

I have in my notes, just move it up, save it for another day.

不过我之前和一个运动员聊过，我们聊到了功率之类的。

But I had a conversation with one of my athletes and we're talking about power and stuff like that.

他是练自行车出身的，他居然同意我的看法。

He comes from a cycling world and he actually agreed with me.

他说，我不觉得功率对跑步有那么大的用处，不像市场上吹的那样。

He's I don't really see power being that beneficial for running the way it is market.

如果你想测量强度的话，也许有点用，但我觉得自行车手用功率是有特定原因的，因为他们不一定在测配速。

If you're trying to measure intensity, I guess, but I feel like cyclists use it for a very specific reason because they're not necessarily measuring their pace.

而且在自行车运动里，配速也只是作为强度的一个指标。

And I feel like in cycling too, pace only matters as a measure of intensity.

不像我们跑步那样。

Not like we're trying to run.

他们不会在环法自行车赛上说，如果我今天这个赛段骑一个半小时，那我可能就赢了。

They don't go into the Tour de France and they don't say, Well, if I cycle an hour and a half today for the stage, then I'll probably win.

所以他们其实就是在测强度，因为他们是在冲风速。

So it's like they're just measuring intensity because they're going for the wind.

他们真正关心的是速度本身。

They're really concerned about the pace itself.

但不管怎样，说到跑步，我们在聊这个，我就觉得，跑步的问题在于，不管是五公里、十公里、半马还是全马，它其实跟任何生理指标都不是完全对应的。

But in any case, with running, we're talking about this and I'm like, the thing with running is that whether it's a five ks, 10 ks, half or a marathon, it doesn't truly line up with any physiological point.

就算你跑半马，它也不一定跟你的乳酸阈值完全吻合。

Even if you're a half marathon, it doesn't necessarily line up with your lactate threshold.

如果你跑十公里，那也一样。

And if you're a 10 ks, it's not going to do that either.

或者如果我们测的是临界速度，那也不完全对应。五公里也不一定跟你的最大摄氧量完全吻合，对吧？

Or if critical velocity is what we're measuring, it's not really going to And five ks doesn't necessarily line up with your VO2 max is, right?

所以有这么多我们常说的生理指标，大家都想按这些指标来训练，但它们其实并不能直接转化成你实际比赛时能跑出的水平。

So there's all these things that we talk about, all these physiological markers, they want to train at these physiological markers, but they don't really translate into what I can do for that actual race.

而且如果你没有花一定的时间以你比赛想跑的速度去跑，那你在比赛中就不知道那个速度是什么感觉，对吧？

And if you're not spending a certain amount of time running at the actual pace that you want to race at, then you don't know what that pace feels like during the race, right?

这确实是个很难绕开的问题。

And that's a hard thing to get around.

所以我觉得灰色地带训练其实就是你比赛时的那种强度。

And so I feel like the gray zone training is kind of where you race.

你比赛的时候基本上就是在灰色地带，对吧？

You kind of race in the gray zone, right?

所以光避开它对我来说没什么意义。

And so just avoiding that doesn't necessarily make a lot of sense to me.

不过话说回来，如果你去读一些老派教练的书，经常会听到像恢复跑、轻松跑、有氧跑，或者类似稳定跑这样的说法。

But anyway, so if you read some of the other older school coaches, you'll often just hear terms regenerative, easy, aerobic, or something like steady.

乔·V教练，我最近读了他不少东西。

Coach Joe V, I'm reading a lot of his stuff lately.

他经常提到恢复跑、轻松跑、稳定跑这些。

Talks about regenerative, easy, steady, stuff like that a lot.

我不得不回头去研究一下，因为术语太多了。

And I've had to kind of go back and look at it because there's so much terminology thrown around.

得确保你清楚自己在说什么，我也理解对了。

Have to make sure you're clear on what you're actually talking about and I'm receiving it right.

但今天我想聊聊中级及以上跑者的一些事情。

But I want to talk a little bit today what revolves around the intermediate and above runner.

所以，如果你不是这类跑者，可能——我也不确定——你当然欢迎来听，但如果你要把这些应用到训练中，那主要是针对中级、高级及以上的跑者。

So, if you're not one of those athletes, probably, I don't know, you're definitely more than welcome to listen, but if you're gonna translate this to the training, it's more for the intermediate, advanced, and above runner.

这归根结底是关于轻松跑，一种是帮助你恢复的，我们称之为再生跑，另一种是帮助你提升有氧能力的，我称之为中等强度或提升体能的跑。

This all comes down to easy runs that are helping you recover, which we would say regenerative runs, and those that are going to help push your aerobic fitness higher, which I would say the moderate or the fitness gaining runs.

问题是什么时候该做什么。

The question is what to do and when.

所以最好的方法可能是从训练计划的角度来看，也就是把计划分成几个阶段。

And so the best way to approach this is probably looking at the schedule within the idea of blocks of schedule.

那我们就从比赛后的休息期开始，对吧？

So let's take it from downtime after a race, right?

所以休息期后的接下来两到四周应该属于再生阶段。

So the next two to four weeks post downtime would be in a regenerative category.

所以我们并不是非要提升体能，而是想让双腿恢复状态，确保自己没问题，然后重新养成持续跑步的习惯。

So we're not necessarily looking to gain fitness, but we're rather just looking to get our legs back underneath us, make sure we are okay, and just get back into the routine of running consistently again.

很多时候肌肉损伤还在，诸如此类的情况。

So a lot of times there's still muscular damage, all these things.

我们只是想确保自己恢复好了。

We're just trying to make sure that we're recovered.

我们重新养成锻炼的习惯，让身体慢慢适应跑步，然后为几周后开始训练做好准备。

We're getting back into the habit of exercise, introducing our body back to runs, and then setting ourselves up to start training in another couple of weeks.

这些跑步会比较短，没有别的目的，就是享受锻炼的时光，和朋友一起跑跑，或者随便怎样。

There are going to be shorter runs, no real motive other than enjoying the time exercising, trying to spend with friends, whatever the case is.

如果你在按计划训练，尤其是初级计划，那这就是回到跑步后的头几周。

And if you're following an plan, particularly the beginner plan, this would be those first several weeks back to running.

如果你按高级计划训练，这段时间会短得多，而且实际上应该在开始计划之前就完成。

If following the advanced plan, this is the time is much shorter, and it should actually be done before you actually start the plan.

所以如果你休息了一段时间，距离下一次马拉松还有十八周，那你只需要跑一周的恢复性跑步。

So if you take downtime and you have eighteen weeks to your next marathon, then you're gonna only have one week of regenerative running.

你越有经验，这个问题可能就越不会出现。

The more advanced you are, the probably the less likely the problem that will create.

但对大多数人来说，我希望在开始十八周计划之前，至少再轻松跑一周左右。

But for most people, I'd want to see at least another week or so of just easy running before starting the eighteen week plan.

基本上，你需要休息一段时间，然后轻松跑两周，再开始十八周的计划。

You basically would want to take your downtime, two weeks of easy running, and then start an eighteen week plan.

这样过渡到下一个马拉松阶段会顺利得多。

It would be a much better segue into the next marathon segment.

我们来看看。

Let's see.

现在，当我们离开这个阶段，假设我们正在为下一个马拉松做准备。

So now, as we move out of this segment, let's assume that we're ramping up for another marathon.

同样，如果你在遵循一个计划，你会直接进入速度训练阶段。

Again, if following an plan, you would move straight into the speed segment.

所以轻松跑的次数会减少，很快会被更多的速度跑、节奏跑和长距离跑所取代。

And so the amount of easy runs will go down, and this will soon be replaced with more speed, tempo, and long runs.

在接下来的几周里，会有一些轻松跑，强度会接近有氧区间的上限。

And for a number of weeks, there'll be easy runs that stress the more upper limits of that range, of that aerobic range.

其中一些跑步应该真正侧重于轻松区间的中等强度，以便继续发展有氧系统。

And some of these runs should really stress the moderate side of that easy range in order to continue to develop the aerobic system.

所以我的意思是，即使你开始加入速度跑、节奏跑，并增加长跑的距离，压力仍然会相对较低。

So what I'm saying is the stress will still be fairly low, even though you are starting speed and tempo and some increasing the distance in the long runs.

你仍然不会达到峰值距离。

You're still not gonna be the peak distance.

节奏跑和速度跑也是一样。

And that's the same thing with the tempos and the speed.

它们都会保持在较低的水平，对吧？

They're all going to be lower level, right?

所以你仍然可能会感觉相当不错。

So you're still gonna feel probably pretty okay.

因此，轻松跑，比如周一、周五和周六的，可以稍微更积极一些，进入中等强度区间。

And so the easy runs, say on Monday, Friday, and Saturday, can probably be a little bit more aggressive into that moderate range.

我这么说是因为我们现在不一定在恢复阶段。

And I say that because we're not necessarily regenerating at this time.

我们实际上是在努力恢复体能。

We're actually trying to build fitness back up.

所以如果这些跑步强度更中等，它们是在刺激有氧阈值的上限。

So if these are more moderate, these are stressing that upper part of that aerobic threshold.

可能会超过那个阈值。

It would probably pass that.

我之前有个想法没说完，就是如果初学者是60%的强度，那么对于更高级的跑者，可能更像是65%到70%。

Kind of an incomplete thought I had earlier was that if that 60% level for beginners, that might be more like 65%, 70% for more advanced runners.

所以我们要确保刺激中等强度的有氧系统，这样我们才能真正刺激有氧系统，让它通过线粒体发展和肌纤维发展等这些好东西来持续适应。

And so we want to make sure that we're stressing that moderate aerobic system so that we're actually, we are stressing the aerobic system to continue to adapt through mitochondria developments and muscle fiber developments and all that good stuff.

所以早期，稍微推快一点轻松跑的配速是可以的。

So early on, it's actually okay to push those easier paces a little bit.

我不是说要疯狂加速或者怎么样，但你不想让轻松跑的速度太慢，除非你感觉不好。

I'm not saying going crazy with them or not, anything like that, but you don't want it to be on the very slow side of your easy runs, unless you're feeling bad.

如果你感觉不太好，那当然可以放慢。

If you're not feeling very good, then yes, by all means.

但如果你感觉还行，只是单纯为了慢而慢，那你可能得考虑稍微提提速。

But if you're feeling okay and you're just running slow to run for the sake of running slow, then you might wanna think about increasing that pace a little bit.

那我们来看看初级和高级计划的第六周和第七周。

So let's look at like weeks six and seven of the beginner and advanced plan.

我这么说是因为到了那个阶段，他们的基本结构是一样的。

So And I say this because at that point, they're on the same basic structure.

周一是轻松跑。

So Monday would be easy.

这是第六周。

So this is week six.

第六周的话，周一轻松跑，周二速度训练，周三休息，周四节奏跑，然后周五周六轻松跑，周日也是轻松跑。

So week six would go easy on Monday, speed Tuesday, off on Wednesday, Thursday tempo, and then easy easy Friday and Saturday, and then easy Sunday.

所以基本上从第六周到第七周，周四，抱歉，周五、周六、周日和周一，全都是轻松跑。

So you'd basically have from week six to seven, Thursday or sorry, Friday, Saturday, Sunday, and Monday, all easy runs.

周二回来做速度训练，周四做节奏跑，周五和周六两天轻松跑，然后周日来个长跑。

Come back Tuesday speed, Thursday tempo, two easy days on Friday and Saturday, and then a long run on Sunday.

你们很多人都知道，这在训练中算是比较早的阶段。

And as many of you know, this is fairly early into the training.

我们还没到一半呢。

We're not quite halfway through.

现在这个阶段，不应该出现那种累积性疲劳的状态。

We're at a time where things shouldn't be at that cumulative fatigue state.

如果你在第六、第七周就感到累积性疲劳，那肯定有问题。

If you're at cumulative fatigue, week six and seven, something's not right.

我们很清楚，这时候我们确实在训练中，尤其是夏天，因为天气热。

We are fully aware that we are in training at this point, especially in the summer because it's hot.

有这么多额外的因素在跟你作对。

You've got all these extra things working against you.

但我会怎么应对呢？首先，在第六周结束的时候，我们刚完成一个长跑，所以第六周结束时，进入第六周——抱歉，是进入第六周的周一，那个周日，也就是第五周结束的那天，我们刚跑完一个长跑。

But how I would navigate some of this is first, to end week six, we're coming off of a long run that, so at the end of week six, coming into week six, I'm sorry, coming into week six on Monday, that Sunday before, which would have ended week five, we're coming off of a long run.

所以那之后肯定会有些疲劳。

So there's gonna be some fatigue on that.

所以在这种情况下，周一介于长跑和速度训练之间，应该更像是一种恢复性跑步。

So in that case, the Monday between a long run and a speed would be more of a regenerative run.

我们不担心配速。

We're not worried about pace.

我们只关心花时间在脚上，恢复，以及所有那些好的方面。

We're just worried about putting time on our feet, recovering, and all that good stuff.

这不应该是一次较快的轻松跑。

It shouldn't be one of your faster, easy runs.

然后我们进入周二，进行速度训练。

And then we'll go into Tuesday and do the speed.

然后我们显然会想周三休息，作为休息日。

And then we would want to take Wednesday off, obviously, for that off day.

这样做的话，实际上会保持长跑的效果，给我们带来我们想要的适应，记住压力加休息等于成长，对吧？

This will act So if you do this, this will actually keep the long run to give us those adaptations we're looking for to remember that stress plus rest equals growth, right?

所以，如果我们在周日给身体施加了很大的压力，比如长跑跑得更久一点，或者以中等长跑配速稍微快一点，那么我们就得确保周一的训练是轻松的，因为我们要让周一真正成为长跑后的恢复日，这样我们才能顺利进入周二的速跑训练。

So if we stressed our body hard on Sunday with just going longer on the long run, maybe a little bit quicker on that, in that moderate long run pace, then we wanna make sure that that Monday is easy because we wanna allow Monday to actually be a recovery day for the long run so that we can move into that Tuesday speed.

说实话，在咨询的时候，我看到的正是这种情况。

Because honestly, when was talking about that consultation, that's what I would see.

我看到的是，好像每一天的训练都被推到了尽可能快的程度。

Would see like every day was kind of pushed as fast as it was.

虽然还在那个配速范围内，但都是被推到了能保持在该范围内的最快速度。

It was in the range, but it was pushed as fast as it could go to stay in the range.

我觉得从来没有什么休息时间，让身体真正得到恢复。

And I think there was never any downtime that allowed the body to actually recover.

所以，如果我们跑了长跑，又在轻松跑中推了配速，那我们就不一定能得到应有的恢复。

So if we run the long run, push the pace on that easy run, we don't necessarily recover as much as we should.

然后我们又接着进行速跑训练。

And then we go into the speed.

如果只是偶尔这样做，可能问题不大。

And if we do this once in a while, it's probably not a big deal.

但如果每周都这样，那就会累积起来，造成压力。

But if it's every week, then it's gonna add up and it's gonna create stress.

这时候你就会看到人们到第十周、第十一周、第十二周左右开始出现严重的累积性疲劳，而这时候出现这种情况还太早了，对吧？

And that's when you start seeing the people get into heavy cumulative fatigue by like week ten, week eleven, week twelve, and it's too soon for that to really be the case, right?

好的，所以周一恢复，周二做速度训练，周三休息。

Okay, so we recover on Monday, we turn around, we do speed on Tuesday, Wednesday's off.

所以活动要选得明智。

So choose activity wisely.

周四是节奏跑。

Thursday is tempo.

其实我不介意来个短距离轻松跑，或者散散步，或者骑会儿轻快的自行车，让腿活动活动，保持血液循环。

I actually don't mind a short, easy run or go for a walk or a little light bike ride just to get the legs moving around a little bit, keep the blood flowing.

我确实觉得这能帮助加快恢复，但也不是非做不可。

I actually feel like it can help speed up recovery, but don't necessarily have to do that.

我确实觉得，通过散步或者一些轻度运动来促进恢复，人们能在速度训练和节奏跑之间恢复得更好一些。

I do feel like people kind of bounce back between that speed and tempo a little bit better by doing just something like some walking, just some light exercise to kind of encourage recovery.

但如果不行，就休息一天，注意补充水分，确保自己恢复好了，再迎接周四的跑步。

But if not, take the day off, focus on fluids, focus on making sure you've replenished yourself until that you're ready to go into that Thursday run.

然后周四是节奏跑，强度更大。

Then Thursday's the tempo, it's a bigger effort.

所以周五应该是恢复日，原因我们刚才已经说过了。

And that means Friday coming off of that should be more of a regenerative day, for the reasons we just talked about.

如果做得好，周六你就能回来，可能跑得更快一点。

So if done right, that means that you can come back on Saturday, maybe be a little bit quicker.

所以，你知道，如果你周五真的只是轻松跑，比马拉松配速慢两分钟，就是出去享受一下，完全不关心配速，那你应该能恢复得不错，希望周六你能稍微提提速，可能达到中等强度，然后为周日做好准备，周日你可以进行中长距离跑，真正把它变成一次高质量的长跑。

So, you know, if you're, you know, you really just go out and run easy on that Friday and it's, you know, a good two minutes slower than your marathon pace, and you're just out there having a good time, not really concerned with the pace at all, you're gonna recover well enough hopefully that Saturday you can actually pick up that pace a little bit more, maybe be more in that moderate range, and then leads that into Sunday where you can get into that moderate to long run pace on Sunday, really make that a quality long run.

然后整个周期又从头开始，进入第七周，那里有轻松跑，你希望是恢复性的，然后是速度跑，再到节奏跑。

And then that whole cycle starts over back into week seven where you have that easy, which you'd wanna be regenerative, speed through temp.

所以周二到周四的安排是一样的。

So then Tuesday through Thursday would be the same.

然后你会有轻松跑穿插其中。

And then you'd have the easy runs going on there.

所以我有点搞砸了。

So I kind of messed that up.

但是第六周，你有三次轻松跑。

But week six, you have the three easy runs.

所以基本上周五是恢复性的，超级慢，就是慢慢晃悠，确保你在恢复。

So it basically be Friday regenerative, super slow, just putzing around, making sure you're recovering.

周六可能稍微快一点，也许在轻松跑范围的较快一侧。

Saturday maybe a little bit quicker, maybe on the faster side of the easy range.

然后周日可能进入轻松到中等强度的范围。

And then Sunday maybe into that easier to moderate range.

但你不要逼得太紧。

But you don't want to push too hard.

我会在训练计划上把周日标为长跑，那其实只是为了表示这是一周中最长的一次跑步，但不必以长跑配速去跑。

And I'll have it say long run on Sunday on the training plans, and that's really just to signify that that is the longest run of the week, but it doesn't have to be run at long run pace on those.

你会发现，随着训练计划往后，你会有一周周日跑12英里，然后下一周跑16英里，对吧？

So you'll notice, like as you get later into the schedule, you'll have a week where it's like 12 miles long on Sunday one week and then 16 the next week, right?

那12英里安排得短一些是有原因的。

That 12 miles set there to be shorter for a reason.

这样你有一周可以稍微加大一点强度，有氧方面也能更努力一些，但你还是能恢复过来。

So it'll allow you a week where you can get a little bit of a harder effort and harder aerobic effort in, but you're still recovering.

所以如果你真的把那12英里跑得很猛，其实没必要那样，对吧？

So if you really hammer that 12 mile run, you don't necessarily want to do that, right?

你要确保它保持在中等强度范围内，但不要太过火，别搞得太疯狂。

You want to make sure it's in that moderate range, but you don't want to go off the chain with it and get too crazy with it.

好的。

All right.

所以这基本上就是我们进入速度训练阶段的方式。

So that's really more kind of how we'd handle into the speed segment.

关于这个我还有更多信息。

I have more info on that.

让我看看我的笔记。

Let me see here on my notes here.

哦，这里写着一些东西。

Oh, just some things saying on here.

所以周六的跑步容易控制，但周日就要认真跑了。

So Saturday run would be easy to monitor, but then Sunday with the run, like getting after it.

这再次适用于中级和高级跑者，当然要在合理范围内。

And this is for more intermediate and advanced runners again, within reason.

所以不仅要跑得长，还要带着一定的配速意图去跑，对吧？

So not only to run long, but run long with some intent on the pace, right?

所以我们稍微认真一点。

So we're getting after it a little bit.

我可能会轻松开始，然后逐渐接近马拉松配速的三十秒以内，对吧？

I might start out easy and work towards being within thirty seconds of my marathon pace, right?

所以如果我的马拉松配速是八分钟，我可能希望最后几英里跑到八分三十秒的配速，但这并不意味着如果我的马拉松配速是八分钟，我就一定要平均跑八分三十秒，对吧？

So if my marathon pace is eight minutes, I would like to maybe get down to eight thirty pace for the last several miles, but that doesn't mean I want to necessarily average eight thirty pace if my marathon pace is eight minutes, right?

所以希望这说得通。

So hopefully that makes sense.

如果我的目标配速是八分钟每英里，我说，好吧，我可以跑长跑，每英里慢最多三十秒。

If I'm eight minute pace is my goal pace, and I say, well, I can run a long run up to thirty seconds slower per mile.

我不是说整个跑步都要保持那个配速。

I'm not saying I want the whole run at that.

我是说你可以降到那个配速。

I'm saying that's what you can get down to.

我觉得这也是有些困惑的地方。

And that's where I think some confusion comes into as well.

所以我可能会做的是，我一开始轻松跑。

So what I might do is I start out easy.

可能比马拉松配速慢一分钟，甚至一分半。

So maybe I'm like a minute, minute and a half slower than marathon pace.

中间阶段，我降到比马拉松配速慢大约一分钟。

I work down to being like a minute slower than marathon pace in the middle.

最后三分之一，我降到比马拉松配速慢三十到四十秒。

And then the last third, I'm down to where I'm like thirty to forty seconds slower than marathon pace.

但我确实在努力，对吧？

But I'm getting after it, right?

不过再说一次，我并不一定想让整个长跑的平均配速比马拉松配速慢三十秒。

But again, I don't necessarily want to average thirty seconds slower than my marathon pace for the entire long run.

你得把它看作是一个逐步提升的过程。

You've to really view it as something I'm building into.

你越有体能，这个差距可能会越小。

The more fit you are, that might get closer.

所以，比如，如果我是一个中等水平的跑者，那我整个跑步的平均配速可能比马拉松配速每英里慢四十五到六十秒。

So it might, you know, if I'm a pretty intermediate runner, then I average for the run forty five to sixty seconds slower per mile than the marathon pace.

但如果我水平更高，我可能会在跑步的一半到三分之二的时间里保持每英里慢三十秒的配速。

But if I'm more advanced, I might spend half to two thirds of my run at that thirty seconds per slower marker.

而且我的平均配速可能比马拉松配速每英里慢三十到四十五秒。

And I might average, you know, thirty to forty five seconds slower per mile than that.

但如果我是新手跑者，想尝试这个，我会把它看作一个逐步积累的过程。

But if I'm a newer runner and I'm trying to do this, I would view it as a building process.

我想一开始保持在轻松配速范围内，然后逐渐加快。

Like I want to start out in that easy range, gradually pick it up.

这样到最后三到四英里时，我能达到那个范围的较快端。

And so that by the last maybe three miles, four miles, I'm that faster end of that range.

所以这并不意味着你得在整个长跑中都保持那个配速。

So it doesn't mean you have to spend a whole long run.

也不是说一出门就马上猛冲。

It doesn't mean you step out the door and just boom, hammer right away.

那样也不一定好。

That's not necessarily good either.

好的。

All right.

接下来我们换个话题，聊聊训练计划中的力量训练部分。

So moving out of there, let's talk about the We'll into the strength session of schedule.

在这个阶段，力量训练、节奏跑和最长距离跑，我们都非常注重中等和较快的配速，对吧？

So at this point, between strength, tempo, and our longest runs, we are putting a major emphasis on moderate and faster paces, right?

所以力量训练是六英里。

So strength workouts are six miles.

节奏跑的话，咱们就说十英里或者十六英里吧。

Tempos are, let's just say, 10 miles or 16 miles.

如果再加上长跑，那又是十六英里。

And if we're getting after the long runs, there's another 16 miles.

这样加起来就是二十六、三十二英里，超过一半的跑量都处于中等强度区间。

So that's 26, that's 32, that's over half of our mileage that is in that moderate range.

不是比马拉松配速快，而是从马拉松配速到略低于这个配速之间。

It's not faster than marathon pace, but marathon to just below that.

所以我们花了很多时间在高强度有氧耐力上，对吧？

So we're spending a lot of time in that upper aerobic capacity, right?

我们花了很多时间真正去刺激有氧系统。

We're spending a lot of time where we're really stressing the aerobic system.

所以到了那个阶段，轻松跑就可以转移我们的重点了。

So when we get to that point, now the easy runs can shift our focus.

我们不一定非要按那个中等配速去跑。

We're not necessarily worried about running them at that moderate pace.

我们也不用担心跑得像两个月前那么快。

We're not worried about running as fast as we did two months ago.

在这些轻松跑上，我们的想法可以完全转变。

We can really shift our thinking on those easy runs.

到了这个阶段，它们更像是恢复跑。

At this point, they're more recovery runs.

这就是我真正关注的地方，对吧？

That's really where I would be looking at that, right?

所以，与其非得做到周五恢复、周六提速，或者周五恢复、周六提速、周日长跑，

So instead of really trying to get to a point where I can go Friday recovery, Saturday pick it up, or Friday recovery, Saturday pick it up, Sunday long run.

我更倾向于这样安排：周五恢复、周六恢复、周日长跑、周一恢复，诸如此类。

I'm really kind of looking at it more in terms of Friday recovery, Saturday recovery, Sunday long run, Monday recovery, you know, that sort of thing.

所以我的轻松跑安排完全变了。

So my easy runs completely shift.

所以我的轻松跑不再是九分配速，而是差不多在中等的配速范围内。

So instead of running like nine minute pace for my easy runs, I was really kind of in that moderate range.

现在我可以跑到九分半、九分四十五，而且感觉很舒服。

Now I could be like 09:30, nine 45, and I'm feeling comfortable.

但现在，因为我的大部分训练效果都来自于那些强度训练，对吧？

But now, because most of my work is coming from the workouts now, right?

我不需要再通过轻松跑来提升体能了。

I don't have to worry about building my fitness through the easy runs.

这就是关键点：一旦你进入训练计划的力量阶段，轻松跑的目的就完全改变了。

And that's the key takeaway from all is this is like once you get into, I would say, that strength section of the training plan, that easy run, the purpose of that easy run completely shifts.

它的目的从提升体能变成了保持体能，作为恢复跑，只是让脚上积累时间，诸如此类，对吧？

It shifts from gaining fitness to really just preserving the fitness and being a source of recovery runs and just putting time on your feet and those sorts of things, right?

所以这就是我的看法。

So that's where I would look at it.

我觉得很多人就是在这里出了问题，因为他们看到第四到第八周的轻松跑配速，现在突然想拼命提速，就为了达到同样的配速。

And I think that's where some people get in trouble because they see what they ran weeks four through eight for the easy runs, now all of a sudden, they're trying to really push the pace on that just to hit that same pace.

他们会说，这应该是轻松跑。

They're like, Well, this should be an easy run.

对，应该是轻松跑，但现在你做了这么多额外训练，所以不需要再保持那个配速了。

Well, it should be an easy run, but now you're doing all this extra work, so that doesn't need to be at that pace anymore.

我觉得如果你能放下这个想法，让那些轻松跑慢下来，不要觉得，哎呀，我的轻松跑变慢了，我是不是在失去体能。

I think if you can let that go and kind of let those easy runs falter, not think that, oh man, I'm losing fitness because my easy runs are slower.

不不不不。

No, no, no, no.

那其实正是你该在的状态，对吧？

That's kind of where you want to be, right?

因为现在你是通过那些大强度的训练来提升体能，比如力量训练、节奏跑、长距离跑。

Because you're gaining fitness now through the big workouts, the strength, the tempo, the long runs.

你要让这些训练发挥效果，它们才是提升体能的关键，对吧？

You're making those count, and those are what's going to be providing the source of the fitness increase, right?

所以你得调整心态，别再让轻松跑在整个训练周期里一直保持原来的配速，对吧？

So that's the way you kind of got to shift your mindset into that and get away from having these easy runs stay the way they were the whole cycle, right?

所以这真的是我最想让你从中学到的重要一点。

So that's really kind of the big thing I want you to take away from this.

如果你是新手跑者，我觉得你得从保持轻松跑开始，因为这样你才能从中获得体能提升。

If you're a newer runner, I think you have to start with keeping things pretty easy because you're gonna gain fitness from this.

先从最容易见效的地方入手，给自己带来巨大的进步，对吧？

Start with the lowest hanging fruit and give yourself massive improvements, right?

所以如果你不花时间练习轻松跑，你就没法真正转向我们这里说的那种体能提升。

So if you don't spend any time working on just running easy, then you can't really shift to just taking the fitness that we're talking about here.

先最大化轻松跑的效果，再去做更难的东西，因为如果你太早去做更难的东西，你就没有基础来支撑你正在练的东西，对吧？

Like maximize that first before moving on to the harder stuff because if you just move on to the harder stuff too soon, you don't have the foundation to hold up what you're working on, right?

所以早期跑步时，轻松跑的基础打得越大，你以后的状态就会越好。

And so the bigger the foundation is with that easy running early on when you're running, the better off you're going to be later on.

你就能利用我们今天讨论的这些内容。

You can take advantage of what we've been talking about today.

然后第二点是，你知道，随着时间推移，体能会提升。

And then the second thing is, you know, time goes on, fitness improves.

随着时间推移，几个月甚至几年后，轻松跑的作用会发生变化，具体取决于强度以及何时该跑快、何时该跑慢，对吧？

Over months and years, the role of that easy run is going shift in terms of how hard and when to go faster versus easier, right?

实际上，你需要跑得更用力才能获得同样的效果。

You're actually going have to run harder to get the same benefits.

但如果你在备战马拉松，那么大部分训练效果都来自于你绝大多数训练课。

But if you're training for a marathon, then a lot of those same benefits are coming from the vast majority of your workouts.

所以真正的轻松跑可以回到非常轻松的配速。

So the true easy runs can shift back to being very easy in pace.

这样你就不必太担心在轻松跑中拼命加速了。

And then you don't have to worry about hammering on those easy runs as much.

今天的内容就到这里。

So that's about it for today.

我觉得我说得有点多了。

I think I've gone on quite a bit.

正好三十分钟。

Right at thirty minutes.

好的。

All right.

行。

Okay.

那我们就说到这里。

So wrap that up.

希望这些对你有帮助。

But hopefully that makes sense to you.

如果不太明白，欢迎到 bluecomfortrunning.com 的社区或者 Facebook 群里讨论，看你在哪里方便。

If not, feel free to engage in discussion on the community in bluecomfortrunning.com or the Facebook group, whatever the case, wherever you're at.

但我觉得这一点很重要，对吧？

But I think it's important to note that, right?

特别是现在很多人都在加强马拉松训练，轻松跑现在可以稍微快一点，但要知道，等到了训练后期，你会发现轻松跑很难保持同样的配速，这非常正常。

Especially now as a lot of you are ramping up in marathon training, easy runs are gonna be able to be a little bit harder right now, but just be well aware it's gonna be very, very normal when you get into that later stage of the training and all of sudden, easy runs are really hard to run the same pace.

你并没有失去体能。

You're not losing fitness.