播客：渐进式改进——目标与当前步伐

嗨，大家好。

Hi, guys.

嘿。

Hey.

我是卢克，我们来看看第三课。

This is Luke again, and, let's take a look at lesson three here.

第二课我们讲了把一切梳理清楚，这真的很重要。

So, we talked about in lesson two mapping everything out, which is, which is huge.

我觉得一旦你把所有东西都摆出来，一切就清楚多了。

I think once you lay it all out, it makes a lot more sense to you.

有了全局观，你就更容易理解为什么这么做，也更容易投入进去。

Just easier to have that full picture of, like, why it's easier to me, it's easier to buy in to what you're actually doing at the point you're doing it.

对吧？

Right?

我知道很多人一开始觉得这太简单了，但明白自己为什么这么做，绝对对你有帮助。

So I know a lot of times it feels too easy for people in the beginning, but knowing why you're doing that can definitely help you.

好的。

Alright.

那么，第三课。

So lesson three.

之前我们讲得越来越多，这确实让我们更倾向于先建立数量。

So that was more and more and and that really took us more towards building the volume first.

对吧？

Right?

我们结构上要怎么做？

What are we gonna do structurally?

所以现在我们要讨论的是，确保我们以正确的节奏开始。

And so now what we can do is is, talk about making sure that we're starting out at the right paces.

那我们就来聊聊这个。

So let's discuss that.

我觉得一旦我们设定了现实的期望，并且把计划都规划好了，最后要做的就是确保我们的强度是合适的。

And I think once we have our realistic expectations that are set out and our plan mapped out, the last thing we wanna do is ensure that we're at the right intensity.

说实话，我写第一本《汉森马拉松方法》的时候，我觉得自己没把起跑配速讲清楚，现在可能还得再改进。

So, admittedly, when I wrote the first Hansons Marathon Method book, I I don't believe I covered the idea of starting Pace as well enough, and I still probably need to do better.

但实际情况是，我当时是根据自己和汉森一起跑步的经验，还有社区里团体跑的情况来写的。

But the reality is that when I went off of what I knew as far as my experience running with Hansons, and how, you know, the the group runs were going for the community and things like that.

所以，我没有考虑到其他可能的情况。

So, I I I didn't take into account other possible scenarios.

我觉得我们当时基本上就是接着上次的进度继续，因为我们从来不会，你知道，如果我们身体健康，而且我职业生涯大部分时间都挺健康的，基本上就是你跑完马拉松，然后休息一段时间，再做别的事情。

And so I think what we did was we always just basically started where we left off because we were never you know, if we were if we were healthy and for the most part, I was healthy most of my career, it was basically you ran marathon, and then you, took your time off, and then you did something else.

对吧？

Right?

所以不像现在这样，会有很长的停跑期。

So it wasn't like you had these long layoffs.

不像你三四年甚至五年不跑马拉松，然后对配速也没什么概念。

It wasn't like you went three or four or five years without running a marathon and not really having a good idea of what those paces were.

所以我们总是把一段训练接在另一段后面，然后继续往下走。

So we always just kinda built one segment onto the next and went from there.

所以我觉得我们可以做得更好，确保我们处在正确的位置。

So I think we can do a better job of making sure we're at the right place.

对吧？

Right?

这就引出了目标配速的概念。

And so the the that brings up the idea of goal pace.

在书里，我们几乎只谈目标配速，那才是我们最终要达到的状态。

In the books, talk about goal pace almost exclusively, and that is where we wanna be ultimately.

对吧？

Right?

当你进入最后一个月，你要确保自己能跑出目标配速，对吧，你有时间适应它，你知道那是什么感觉，而且感觉能持续下去。

When you get into that last month, you wanna be sure that you can hit that goal pace, right, that that you have time with that, and you know what it feels like, and, you know, it feels sustain sustainable.

有时候感觉不行，但理想情况下是可以的。

Sometimes it doesn't, but, ideally, it does.

那是我们想要达到的状态，但也许不是在计划的前几周。

That's where we wanna be, but maybe not during the first several weeks of the plan.

你知道，计划的前四五周，我们可能不需要达到那个目标配速。

You know, the first four, five weeks of that plan, maybe we don't wanna be at that goal pace.

如果你是有经验的跑者，你的目标可能不会有太大的跳跃。

If you're an experienced runner, chances are you aren't making a huge jump in your goal.

所以实际上，配速可能每英里只差几秒钟。

So the reality is that the pace is probably only affected for by a few seconds a mile.

比如，每英里差五秒，在马拉松里可能意味着巨大的差异。

Like, five seconds a mile can mean a huge difference for you in the marathon.

对吧？

Right?

马拉松里差十秒。

Ten seconds a marathon.

这简直是改变人生的。

It's it's, like, life changing.

但实际上，这些配速只有在你能设定这个节奏时才会有效。

But the reality is that the paces are only they're only gonna be effective if you set this rate.

所以如果我跑三小时，下一步合理的成绩大概是两小时五十七分。

So if I run three hours, the next logical step is probably, like, two fifty seven.

这跟每英里的整体配速相比，差别可能不大。

That's probably not a big difference in overall pace per mile.

对吧？

Right?

这不会改变我们正在做的事情太多。

That doesn't change a whole lot what we're doing.

但对有些人来说，他们真的想大幅缩短时间，这有时会让目标配速每英里差十五、二十甚至三十秒。

But for some, they're really trying to take big chunks of time off, and that's gonna affect those goal paces by fifteen, twenty, thirty seconds a mile sometimes.

对吧？

Right?

而这意味着，他们的马拉松配速训练——本不该那么高强度——可能会比他们半马跑得还快。

And the reality of that means that they might have marathon pace work, which isn't that's not supposed to be that intense, faster than what they've run for half marathon.

对吧？

Right?

所以我们必须意识到这一点。

And so we have to be we have to be cognitive of that.

对吧？

Right?

我们不想让他们以半马配速跑六英里的节奏跑，而这个配速我们是想作为他们的马拉松配速的。

We don't wanna give them a six mile tempo run at their half marathon pace that they currently run that we want to be their marathon pace.

对吧？

Right?

所以我们需要做一些调整。

So we've gotta do some sort of adjustment there.

而且这可能会让速度训练比他们五公里跑得还快。

And so that and then it potentially makes the speed work faster than they've ever run for a five k.

比如说，如果我们看长远来看，假设一个完美的例子。

Like, that if we look at that what it is down the road, like, if we're set perfect example.

对吧？

Right?

比如说，如果一个人马拉松跑了四个小时，他们想冲击三小时三十分，这个水平其实不算罕见。

So 03:30 let's say if a person's run four hours in a marathon, they wanna run go after 03:30, which at that level isn't unheard of.

但假设他们连一小时四十五分半都没突破过。

But let's say they've they've only run they've haven't even broken out one forty five and a half.

这种情况可能有它的原因，但你知道，我们可能还没到那一步。

And it might be there might be reasons why this happened, but, you know, we might not have been at that point.

对吧？

Right?

所以如果我们直接按现在的水平来，不仅会把马拉松配速定成他们半马的速度，那对计划中的五公里和十公里速度训练会有什么影响呢？

And so if we just go now, we're not only gonna make marathon pace what they've run for a half marathon, what's that going to be doing for projected five k and 10 k paces that they're gonna be doing for this for speed.

那些配速可能比他们三到五公里跑得还快。

They might be faster than what they've run for three to five k.

对吧？

Right?

所以我们真的得注意，不能让他们练过头了。

And so we have to be really cognitive that we don't wanna send them over the edge.

我觉得很多人都会这样，就是直接说，嘿。

And I think a lot of people tend to do that, when just saying, hey.

咱们就直接冲这个目标，而不去考虑这对其他配速会有什么影响。

Let's just go for this and not necessarily take into account what it does to all of those paces.

对吧？

Right?

所以这对他们来说是不可持续的。

And so it's not sustainable for them.

对吧？

Right?

他们一开始就把自己置于不利地位。

They're they're they're putting themselves behind the eight ball right away.

在我看来，这就是比赛等效计算器发挥作用的地方。

And to me, that's some of that's that's where the race equivalency calculators come into.

你知道，我们输入最近的五公里成绩。

You know, we plug into our recent five k time.

它会给出一个马拉松等效成绩，然后我们就直接把它放进配速计算器里。

It spits out a marathon equivalent, and we just throw it into the pace calculator.

对吧？

Right?

我们就直接根据那个来安排所有训练。

We just we just base all the workouts off of that.

而且，你知道，这又回到我之前说的。

And, you know, that goes back to what I was saying.

比如说，我知道我能跑四小时十五分，但我真正想的是跑进四小时以内，这看起来跨度不大。

Know, like, I I know I've run four I can run a four fifteen, but what I really wanna do is run under four hours, and that doesn't seem like a big jump.

但其实可能很大，因为它严重高估了她目前的体能水平。

But it can be because it's grossly overestimating what her current fitness is.

对吧？

Right?

所以我觉得等效成绩表是个工具，但应该差不多当作参考指南来用。

And so I think race equivalency charts are a tool, but they should be used almost as guideline.

它们只是参考而已。

They're just guidelines.

它们只是数据的一部分。

They're just one piece of data.

对吧？

Right?

它能给我们一个宏观的视角，但让我们用它来缩小范围，看看更具体的视角是什么？

And it can give us a 30,000 foot view, but let's kinda use that to narrow down into, like, what's the 10,000 foot view on that?

对吧？

Right?

也许我们可以把它们看作是一个上限或最终目标，尤其是在训练接近比赛阶段的时候，但也许不是我们刚开始训练的那几周。

Let's let's maybe we view them as a ceiling or an end goal as we approach a race specific part of our training, but maybe not where we start our training off that first those first few weeks.

所以考虑到这一点，也许我们应该把重点放在当前的配速上，尤其是在公式不完全匹配的时候，从实际配速开始。

And so with that in mind, maybe we shift our focus towards current paces or especially when starting in actual paces when formulas don't necessarily line up.

我觉得你首先可以做的就是利用其他一些东西。

I think that the first thing you can do with that is to use some other things.

对吧？

Right?

我们可以利用我们的基础体能。

We can use our we want our baseline fitness.

我们当前的基础体能是什么？

What's our current baseline fitness?

有几种方法可以做到这一点。

There's some ways we can do that.

一种方法是看看我们上次比赛的结果。

So one way is looking at what our last race suggests.

不好意思。

Excuse me.

关键在于拥有相关数据并善加利用。

And it's all about having relevant data and using it to our advantage.

所以利用比赛数据能给我们提供很多有用的信息。

So using race data gives us a lot of useful information.

所以如果我夏天刚跑完一个五公里、十公里的系列赛，然后想过渡到半程马拉松，那会给我很好的数据。

So if I just did a summer five k, 10 k series of racing, and I'm looking to transition into a half marathon, that's gonna give me really good data.

对吧？

Right?

这会给我非常可靠的结果，我可以带着这些结果去跑。

That's going to give me really solid results that I can take with me.

这比瞎猜要更接近我实际能跑出的半马成绩。

That's going to be a closer correlation to what I can actually run for a half marathon than, just guessing.

对吧？

Right?

它给我的是可用的结果。

It gives me but it gives me workable results.

同样的五公里，就像我说的，对马拉松来说只是一个宏观的视角。

Now that same five k, it gives me, like I said, a 30,000 foot view for the marathon.

但它会那么准确吗？

But is it gonna be that accurate?

而且你看，就像我刚发的那个帖子，如果你在长距离上表现不佳，你可能会陷入那个死胡同。

And if you look at, like, the post I just did, and if you're underperforming in longer distances, you can go down that rabbit hole.

但它能给你一个指导方向，也能给你一些潜力参考，但并不能完全说明你现在就处于那个水平。

But it gives you know, it can give you a guideline, and it can give you potential, but it doesn't necessarily say that's where I'm at right now.

同样，如果你刚跑完半马，想准备全马，也是一样的道理。

And the same thing is true if you take a if you just did a half marathon and you wanna do a marathon segment.

半马的成绩确实能给你提供很好的全马参考信息，但它可能仍然会高估你目前的全马水平。

Half marathon day is gonna give you pretty good information for that marathon, but it still might overestimate your your current fitness for the marathon.

所以我们要理性看待这些数据。

So we have to take that with a grain of salt.

好的。

Alright.

那么，灰色地带可能会出现在，让我想想。

So the gray area might come up with, let me see here.

这里，我们有所有目标配速和你可以根据你跑过的比赛来灵活调整的配速。

With this, we have relevant paces for all goal paces and paces you can plug and play from the races you've run.

这个指的是，如果我拿五公里、十公里的配速去跑半马，或者我用半马比赛的成绩来决定我全马的目标。

That and that's referring to if I'm using five k, 10 k paces for a half marathon or I'm using a half marathon race to dictate what I'm looking to do for the marathon.

对吧？

Right?

所以我们有这些数据。

So we have that.

或者也许我跳到了，好吧。

Or maybe I jumped into okay.

不。

No.

不。

No.

我没事。

I'm good.

好的。

Alright.

可能会出现的灰色地带包括轻松跑、中等强度跑和长距离跑的范围。

Gray areas that might come up will be easy, moderate, and long run range.

不过，除非情况真的很不正常，这些配速大部分都会重叠。

Although, unless things are really out of whack, these paces will largely overlap.

可能会有一些差异，但我觉得不用太在意。

There might be some discrepancies, but I don't think I would put too much.

这些范围本来就很大，所以你很可能大部分都能对上。

There there should still be and and those ranges are so big that you're probably gonna fall in line with most of those.

但要以体感为准。

But use effort as your guide.

你知道吗？

You know?

用你的数据，比如有氧效率之类的，然后你可以……

Use use your metrics, like aerobic efficiency and things like that, and, you can.

这些我稍后会再详细讲。

And I'll discuss those a little bit more later on.

不过，是的，你可以用那些。

But, yeah, you can use those.

在这方面要有点判断力，但大多数情况下，这些配速基本上会重叠。

Use some discernment on that, but they're for the most part, those are going to largely, overlap.

然后，你也可以把相同距离的比赛互相比较。

And then, you can also compare equal distance races to each other.

比如说，你在为一场半程或全程马拉松训练，赛道比较平坦或者多坡。

Let's say you are training for a, half or a marathon that's pretty flat or hilly.

就是要么这样，要么那样。

Like, it's one way or the other.

对吧？

Right?

但不管怎样，都要和你过去跑过的比赛相比。

But one way or another compared to what you've run-in the past.

所以，基本上我想说的是，如果你去一个网站，findmymarathon.com，那里有一个工具，你可以比较一场马拉松。

So, basically, what I'm getting at is if you go to a website, findmymarathon.com, they have a tool on there that you can compare a marathon.

对吧？

Right?

比如说，我跑了芝加哥马拉松，然后我获得了波士顿马拉松的参赛资格。

So, let's say I ran Chicago, and I got into Boston.

现在我要跑波士顿马拉松了。

I'm running Boston now.

我想知道，如果我在芝加哥跑出的成绩，放到波士顿这样的赛道上，同样的努力和表现，我能跑出什么样的成绩。

And, I wanna know what an equal performance would be from my bought from my Chicago compared to what I could potentially run same effort, same performance on a course like Boston.

对吧？

Right?

所以，这是一个很好的比较方式。

So that's a good way to compare.

这样你就能大致了解在另一场比赛中可以期待什么。

So you can kinda get an idea of what to expect for another race.

或者，你知道，我跑了纽约马拉松，然后我要跑，嗯，我要跑Glass City马拉松，那条赛道相当平坦。

Or, you know, I ran New York, and I'm gonna run, you know, I'm running Glass City, which is pretty flat.

对吧？

Right?

那在那种赛道上，什么样的成绩才算是对等的表现呢？

What is what's an equal performance on that?

这个可能更直观一些，对吧？因为它直接会影响到我们制定训练配速。

And that's probably more intuitive for that, right, because that's directly going to change what we would do for, training paces.

不过，你可以了解一下对等表现是什么，这样就能大概知道下一场比赛应该瞄准什么样的配速。

But, you know, you can get an idea of what equal performance, and then it can give you an idea of what paces you should be aiming for, going into a next into the next next race.

我在课程里放了相关链接，你可以进去找找看。

I have a link for that in the in the actual lesson, so you can go in and find that.

大概在页面中间偏下的位置。

It's about halfway down.

差不多在三分之二的地方。

Two thirds down.

另外提醒一下，我们跟他们没有任何合作关系。

And then, and just for note, we're not affiliated with them at all.

我们只是把它当作给运动员用的工具，所以你们可能会觉得它挺有用的。

We just it's a tool we use with our athletes, and so it's something that you might find of value.

不过，是的。

But, yeah.

所以，另一件我会做的事情就是，在查看实际比赛数据的时候使用它。

So that's the other thing that I would do is use when you're looking at actual race data.

让我看看。

Let me see here.

然后，或者你也可以做另一件事，我在下一节“提升你的体能”里提到了，但这是你可以用来找到自己当前水平的方法。

And so then or the other thing you could do I and I have this under the next section section, which is progressing your fitness, but it is something that you can do to find where you're currently at.

对吧？

Right?

如果你真的不太清楚自己的水平，需要一个起点，这会帮到你很多。

If you just don't really know where you're at and you need a place to start, this can help you out a lot.

我不会讲太多，所以我就简单地在同样的背景下用一下它。

And I'm not gonna talk about it a lot, so I'll just use it in real quick in the same in the same, context here.

不过关于这个，我有些不错的文章。

But I have some solid posts on that.

一个方法就是看看我的笔记。

One would be just looking through my notes here.

另一个方法是做六分钟测试，我有一篇完整的博客讲这个。

One would be to use something like a the six minute test, and I have a whole blog on that.

我会把链接放上去。

I will I will link to that.

这是了解你当前水平的一个简单方法。

That's an easy way to to see where you're currently at.

这也是提升你体能的一个方式，当你训练了四到六周后，想更进一步，从当前水平达到目标配速，这个方法就能帮你填补这个差距。

It's also a way to progress your fitness once you get through four to six weeks of training, and you wanna take that next step to bridge that gap from where you're currently at to reaching your goal paces.

对吧？

Right?

所以我不打算多讲这个。

And so I'm not gonna post I'm not gonna talk about it a lot.

基本上，你可以做一个六分钟测试，就是在六分钟内尽量跑得远，然后我们可以从中推算出一些数据。

Basically, you can do a six minute test, is running as far essentially running as far as you can over six minutes, and we can extrapolate some data in there.

虽然这个测试不是百分百精确，但它能让你大致了解自己目前的水平。

And it's not gonna be perfect, but it gives you pretty good idea of where you're currently at.

所以我会把那篇文章的链接放出来，里面还附带一个完整的计算器。

So I will link to that post, and it comes with a whole calculator.

它会告诉你如何做测试，如何输入这些信息，以及如何从中提取出你需要的有效数据。

It tells you how to do the test, how to plug that information in and pull the useful information that you need out of there.

所以这部分我就不多说了。

So I won't go too far into that.

关于提升体能，就像我说的，你现在有一个配速，你想达到目标配速。

So as far as progressing fitness, you're you're gonna you're like I said, you're you're at a current pace, and you wanna get to your goal pace.

这就是你最终要达到的目标配速。

This is what you you want to eventually get to that current or you wanna get to that goal pace.

而且我已经有了，所以不要把它看作是在提升自己。

And I already have, so don't think about it as progressing yourself.

抱歉。

Sorry.

当我没说。

Scratch that.

除非你真有数据支持，否则别想太多。

Don't think about it unless you actually have the data to support that.

其中一些数据可以来自六分钟测试。

So one of some of that data can be the six minute test.

我还会关注有氧效率和有氧解耦。

The other thing I would also look at is aerobic efficiency and aerobic decoupling.

如果你进入指标课程，那里有关于这两点的课程。

So if you go into the metrics course, there's there's a lesson on those two things.

去看看那些。

Look at those.

对吧？

Right?

一个是测量你的心率，嗯，其实两个都是测心率的，但一个是在看你在较长轻松跑中的效率如何。

One is measuring how your heart rate well, they're both measuring heart rate, but one's measuring, like, how the efficiency on that on your longer easy runs.

它们是否保持在某个百分比范围内？

Are they staying within a certain percentage?

另一个则是看长跑中的表现，但你也可以用在更长的训练中。

And then the other one is looking at how they're looking at over long runs, but you can also use it over longer workouts.

你有没有看到心率在长时间内大幅上升？

And are you seeing a big jump in your heart rate over the length of time?

不过，你知道，我刚才说得有点乱，但你可以去训练指标课程里好好看看。

But, you know, and I butchered that a little bit, but go into the course the training metrics course and really look into that.

如果你用这两个指标，Garmin Connect 上有应用可以显示这些数据，Coros 好像直接内置在仪表盘里了。

And you will you will so if you take those two metrics and there's Garmin Connect apps that will show you those things, there's Coros, I think, has it actually built into their dashboard.

如果你有 Strava 的付费订阅，你也可以获取这些数据。

If you have a paid subscription in Strava, you can pull that data.

有很多方法可以获得这些信息，我觉得对大家来说非常有用。

There's things you can do to get that information, and I think it's very useful for people to have it.

而且这不是说你在跑步的时候要一直盯着手表看。

And it's not something where you're gonna be looking at your watch during your run.

而是跑完之后再看，看看自己的状态怎么样。

It's like you look at it after the run and see where you're at.

对吧？

Right?

但我会这么做。

But I would do that.

如果数据支持的话，你可以用六分钟测试或者参加一场比赛来验证，然后就可以在Final Surge里相应调整配速了。

And if the data supports that, and then you can support that with a six minute test or you can do a race, whatever the case is, then you can go in and you can adjust the paces accordingly in Final Surge.

对吧？

Right?

他们可以，而且你可以具体地输入这些数据。

They can and you can plug those in specifically.

你可以说我的新目标马拉松时间是多少，然后这样输入进去，他们就会给出新的配速，你再把这些配速填进去。

You can say what my new projected marathon time is, and I can put it in that way, and then they'll spit out my new paces and and plug those in.

对。

But yeah.

所以如果你真的去参加比赛，一定要确保它符合我们之前课程里讨论的内容，比如我在做速度训练和一些力量训练的时候，我会想参加什么样的比赛呢？

So if you do go a race, make sure it's something that in is in line with what we, you know, we talked about in the in the previous courses where if I'm doing speed work in some strength in some strength, what am I gonna wanna race?

我可能会想参加五公里或十公里的比赛。

I'm probably gonna wanna race a five k or 10 k.

如果我的训练不支持的话，我不会去跑半程马拉松。

I don't wanna go do a half marathon if my training doesn't support that.

对吧？

Right?

比赛必须和我的训练相匹配。

It's gotta support what I'm what I'm doing.

所以是的。

So yeah.

所以，就像我说的，我最早会每四到六周做一次。

So, like I said, the earliest I would do is that is every four to six weeks.

对于一直坚持训练的有经验的跑者来说，四周就够了。

Four weeks for experienced runners who have been consistently training.

你可能会更快地达到那些适应效果。

You're probably gonna maximize those adaptations a little bit sooner.

但如果你是新手跑者，我建议至少等六周再去做类似的事情。

But if you're a newer runner, I would say at least six weeks before doing something like that.

其实你早期就会看到不少进步，但我更希望你先在那个水平上充分受益，而不是为了跳级而跳级。

More of, you're gonna see improvement quite a bit early on, but I it's more about I want you to maximize the benefits of staying at that level first before just jumping into another level for the sake of jumping into another level.

相信我，如果你做了六分钟测试，然后去跑一场比赛，你的数据会提升很多。

And trust me, if you do a six minute test, you run a race, your data is gonna improve so much.

不用担心。

You don't worry.

你在这方面会有很大的飞跃。

You're gonna be able to make a big jump in that.

对吧？

Right?

所以，别担心在那个阶段多花两周时间。

So, so don't worry about spending an extra two weeks at that.

这对你只会更有好处。

You're only it's only gonna be more beneficial for you.

好。

K.

那这次就到这里吧。

So that's about it for this.

这就是我在和运动员一起时关注的所有事情，确保我们从正确的配速开始，逐步提升，从当前配速过渡到目标配速。

That's how I that's how I those are these are all the things I'm looking at with athletes when we're making sure we're starting at the right paces, progressing them to get from current pace to goal pace.

这基本上就是我如何为一个人制定计划。

And that's fundamentally how I set a person up.

这就是我们如何推进他们，弥合差距，确保他们保持健康，同时朝着大目标努力。

It's how, we progress them, and we try to bridge the gaps, how to make sure that they can stay healthy but still reach towards big goals.

你明白吗？

You know?

这一切的关键就在于你怎么开始。

And it's all about it's all about how you start that off.

如果你一开始就选对了起点，你会为之后打下好得多的基础，尤其是六到八周之后。

If you can start that off in the right spot, you're gonna set yourself up so much better, especially six to eight weeks down the road.

所以，希望你能从中有所收获，并应用到自己的训练中。

And so, hopefully, you can take some of this with you and, apply to your own training.

但最重要的是，如果你已经把计划放进Final Surge了，你可以随时进去调整那些配速。

But the big thing is, like, if you've got the plan in and you've got it in Final Surge, you can go in and adjust those paces, whenever.

对吧？

Right?

你可以只调整速度，不动马拉松配速；或者只调整马拉松配速，不动速度；或者直接输入一个新的预期成绩，然后全部改掉，看你喜欢哪种方式。

You can adjust them specifically by your speed and leave the marathon alone, or you can adjust the marathon and leave the speed alone, or you can just use a new projected, time and go in and change everything and either way you wanna do it.

所以你对这个有很强的掌控力，这会非常非常有帮助。

So you can have a lot of control over that, and it can be very, very beneficial.

但核心还是，我们要保持健康，同时继续取得进步。

So the main thing is, though, we wanna stay healthy and still make that progress.

好的，那这门课程就到这里了。

So alright, so that is it for this course.

如果你们对任何内容有疑问，随时可以联系我们。

If you have questions on anything, don't hesitate to reach out.

把这些发到论坛里。

Put these in forums.

或者发到你们的小组里，随便你们怎么弄。然后，我们可以继续讨论，澄清你们困惑的地方，或者我可能讲错的地方。

Put these in on your, in the groups, whatever case you wanna do, And, you know, we can further these discussions, clarify anything that you are confused on and, or that I might have messed up.

这样我们就能继续推进下去。

And so we can keep this train rolling.

好的。

Alright.

希望这对你们有帮助。

Hopefully, this helps you out.

下次再聊。

Talk to you later.