{"id":54618,"date":"2025-05-12T22:56:59","date_gmt":"2025-05-12T14:56:59","guid":{"rendered":"https:\/\/catherine.wufamilyblog.com\/?p=54618"},"modified":"2025-05-14T22:41:53","modified_gmt":"2025-05-14T14:41:53","slug":"%e6%88%91%e7%9a%8431-9k-easy-run","status":"publish","type":"post","link":"https:\/\/catherine.wufamilyblog.com\/?p=54618","title":{"rendered":"\u6211\u768431.9K EASY RUN"},"content":{"rendered":"

\u4e8c\u96f6\u4e8c\u56db\u5e74\u5341\u6708\u4e8c\u5341\u4e09\u65e5(\u661f\u671f\u4e09)<\/p>\n

Jeff\u6559\u7df4\u7684\u534a\u99ac\u62c9\u677e\u8a08\u5283 – \u8f15\u9b06\u8dd1 \uff08Week 16)
\n5 mins warm up + 30.57km easy run + 5 mins cool down<\/p>\n

\u4e0a\u661f\u671f\u898b\u5230\u4f9d\u500bProgram\u5176\u5be6\u597d\u9a5a\uff0c\u6211\u8dd1\u534a\u99ac\u548b\u558e\u505a\u54a9\u8981\u8dd1\u5481\u9577\uff1f\u4e0d\u904e\u5373\u7ba1\u53c8\u8a66\u5413\uff0c\u9802\u5514\u9806\u6700\u591a\u8df3\u8239\u3002<\/p>\n

\u4eca\u65e5\u7684\u8def\u7dda\u4fc2\u5496\u5561\u7063\u2192\u9e97\u90fd\u7063\u2192 \u4e09\u8056\u2192\u5fa1\u6d77\u7063\u2192\u5c6f\u9580\u91ab\u9662\uff0c\u4e00\u8dd1\u5920\u6578\u5c31\u8df3\u4e0a\u8f15\u9435\u3002<\/p>\n

\"\"<\/a><\/p>\n

\"\"<\/a><\/p>\n

<\/p>\n

\"\"<\/a><\/p>\n

\u4eca\u65e5\u771f\u7684\u597d\u6dbc\u723d\uff0c\u8dd1\u5f97\u6bd4\u8f03\u8212\u670d\uff0c\u6709\u6642\u4ef2\u89ba\u5f97\u592a\u5927\u98a8\u6709\u5572\u51cd\u6dfb\uff01<\/p>\n

\"\"<\/a><\/p>\n

\u4e0a\u6b21\u8dd124K\u6642\u5927\u7d0422K\u958b\u59cb\u7a81\u7136\u9593\u597d\u8f9b\u82e6\u7121\u6652\u529b\u5481\uff0c\u61c9\u8a72\u4fc2\u4eba\u54cb\u6240\u8b1b\u5605\u649e\u7246\uff0c\u4eca\u6b21\u8dd1\u5b8c\u534a\u99ac\u4e4b\u5f8c\u6211\u5c31\u958b\u59cb\u7528Run Walk Run\u7b56\u7565\uff0c\u884c200\u7c73\u8dd1800\u7c73\uff0c\u6548\u679c\u597d\u597d\uff0c\u6210\u529f\u5b8c\u621030.5K\u53c8\u7121\u4e0a\u6b21\u5481\u8f9b\u82e6\u3002<\/p>\n

\u8a71\u5514\u5b9a\u6211\u771f\u4fc2\u53ef\u4ee5\u7528Run Walk Run\u5b8c\u6210\u5168\u99ac\u3002<\/p>\n","protected":false},"excerpt":{"rendered":"

\u4e8c\u96f6\u4e8c\u56db\u5e74\u5341\u6708\u4e8c\u5341\u4e09\u65e5(\u661f\u671f\u4e09) Jeff\u6559\u7df4\u7684\u534a\u99ac\u62c9\u677e\u8a08\u5283 – \u8f15 … \u95b1\u8b80\u5168\u6587 →<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_crdt_document":"","advanced_seo_description":"","jetpack_seo_html_title":"","jetpack_seo_noindex":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[12404],"tags":[],"class_list":["post-54618","post","type-post","status-publish","format-standard","hentry","category-my-exercise"],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/pfZs3V-ecW","jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=\/wp\/v2\/posts\/54618","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=54618"}],"version-history":[{"count":0,"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=\/wp\/v2\/posts\/54618\/revisions"}],"wp:attachment":[{"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=54618"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=54618"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/catherine.wufamilyblog.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=54618"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}