006 像大佬一样控速 5/9

<p>这次主要说明了为什么要练控速，以及应该怎么用一些小方法和游戏来练习控速。</p><p>Ben教练的一些练配速的课表：</p><ul> <li>12–20 x 400 at critical velocity (i.e., thirty-minute race pace) with 200-meter jog recoveries</li> <li>6–10 x 800 at forty-minute race pace with one-minute rests</li> <li>8–15 x 1k at lactate-threshold pace (i.e., one-hour race pace) with one-minute rests</li> <li>3–5 x 2 miles at ninety-minute race pace with 800-meter jog recoveries</li> <li>2–3 x 3 miles at steady-state pace (i.e., two-hour race pace) with one-mile jog recoveries</li> <li>One-hour and fifteen-minute continuous steady-state run at two-hour and ten-minute race pace</li></ul>