作为跑步者，我们都想提高自己的忍耐力，但我们常常遇到两种不同的问题。跑步新手想多跑二到四英里，慢慢多达六英里。有经验的跑步者并不认为跑远一点有太大意义。（26.2英里够远吗？）这些人想提高他们的跨越的速度耐力。

Fortunately, you can have it both ways. You can follow training plans that build the length of your long runs, and others that improve your speed-endurance. 

幸运的是，你可以两者都拥有。你可以按照增加长跑距离的计划进行训练，也可以按照提高速度耐力的计划来训练。

Using such workouts, thousands of runners have dramatically improved their endurance. Craig Beesley, a beginning runner, extended his longest run from 30 seconds to nearly 3 hours. Doug Underwood, a successful marathoner, wanted to lower his best from 3:50 to 3:30 to qualify for the Boston Marathon. And Deena Drossin, the American 10-K and cross-country star, wanted nothing less than to run the marathon faster than a legend, Joan Samuelson. 

通过这种锻炼，很多跑步者都极大地提高了他们的耐力。Craig Beesley，一个跑步新手，他的跑步时长已从三十秒增加到接近三小时。Doug Underwood，一个成功的马拉松选手，想要把他的最好成绩从三小时五十分降低到三个半小时，以此来取得参加波士顿马拉松比赛。还有Deena Drossin，美国的10-K和穿越乡村的明星，他最想做的事就是赛过马拉松的传奇Joan Samuelson。

All three runners achieved their goals. Each used a different method. Which raises the point that exercise physiologist Kris Berg explains in his recent article, "Endurance Training and Performance in Runners," in the journal Sports Medicine. "After decades of studying ways to improve endurance," says Berg. "I'm leaning more than ever toward the great gestalt of mind-body wisdom, and encouraging runners to do what feels right."

所有三个跑步者都实现了他们的梦想。每一个人都用了不同的方法。运动生理学家Kris Berg在《体育医学》期刊上发表了《耐力训练和跑步者的表现》，这篇最新的文章解释了这些训练的意义。“通过几十年来对提高耐力的方法的研究”，Berg说，“我深入了解格式塔的意识-身体的智慧，鼓励跑步者去做他们感觉到对的事情。”

In other words, different strokes for different folks. We're not all the same. Genetic researchers refer to "high responders" and "low responders." Sometimes we need to take different paths to reach our goals. 

换句话说，萝卜青菜，各有所爱。我们并不都是一样的。基因研究者称为“高反应者”和“低反应者”。有时，我们需要用不同的方法来实现我们的目标。

Below, you'll find seven endurance-boosting strategies that have worked for a range of runners. Not all will work for you. But one or more will, and that should be enough to significantly increase your endurance, which means you'll run stronger and easier than ever before.

接下来，是在很多跑步者身上都适用的七个耐力提高方法。并不是每一个都对你适用，但至少一个会有效果。这对大大提高你的耐力已经足够了，这就意味着你将跑得比从前更轻松。

Plan 1: Take One Step At a Time

计划1：每次前进一步

If there is one overarching principle of endurance-building, this is it. Call it gradual adaptation. That is, be consistent, be patient, and build up slowly. This principle applies to all circumstances and all runners the beginner who's trying to make it around the block four times, as well as the 36-minute 10-K runner who's training for a first marathon with long runs that stretch to 12 miles, then 16, then 20.

如果提高耐力有一个首要原则的话，那就是它。把它称为适应吧。这就是说，要坚持，要有耐心，慢慢地提高。无论是努力尝试环绕街道四次的跑步新手，还是为第一次长跑马拉松训练的36分钟10-K跑步者，这条原则对任何人在任何情况下都适用。

The gradual-adaptation principle is deeply rooted in human physiology, and has worked for about a billion runners since Paleolithic man started stalking wild animals in East Africa 150,000 years ago. It still works today. 

逐渐适应的原则是基于人类心理学，自从15万年前的旧石器时代人开始在东非潜伏跟踪野生动物开始，这条原则已在大约一百万跑步者身上发生作用。直到今天，它仍然有作用。

When Beesley began running 2 years ago, he could only manage 30 seconds at a time, followed by 4 1/2 minutes of walking. But he didn't let his lack of fitness discourage him. He simply repeated the cycle eight times (for a total of 40 minutes), and made sure he did three workouts a week.

两年前，当Beesley开始跑步的时候，他一次只能跑三十秒，接着走4.5分钟。但他并不因为自己不够健壮而感到沮丧。他只是简单地重复这个循环八次（总共要40分钟），确保自己一个星期有三次进步。

Thirteen weeks later, Beesley was running 30 minutes at a time, and by last fall he had completed his first half-marathon in 2:12. Pretty impressive. But Beesley didn't stop there. He kept running outdoors through the winter months, despite temperatures that dropped to -25°F, and last spring added speedwork to his routine. By May, he was running long runs of 2 hours, 40 minutes, and doing six 400-meter repeats in 1:45. In his near future: a first marathon.

十三个星期以后，Beesley一次已经能跑三十分钟，在去年秋天之前，他已经在两个小时十二分钟内完成了他的第一个半马拉松。印象非常深刻。但Beesley并不满足于那个水平。在冬季，即使温度已经降到了零下25华摄氏度，他仍坚持在户外跑步。去年春天，他在训练方案中又增加了速耐力跑。在五月，他连续跑了两个小时四十分钟，他重复了六次四百米的短跑，这四百米都是在一分四十五秒内完成。在不久的将来，他要挑战他的第一个马拉松。

A program can't get any simpler than Beesley's, or any more successful. "I've increased my endurance and my speed, and I've done both without any injuries," he says. "My family members describe me as a very patient man. Patience combined with persistence is a great combination for success in running."

一个节目不可能比Beesley的故事更简单，或者更成功。“我已经提高了我的耐力和速度，而且我没有受伤。”他说。“我的家人把我描述成一个非常有耐心的人。耐心与坚持对跑步的成功很重要。”

What you should do: Whatever your present endurance conditioning, build it slow but steady. We like a program that adds 1 mile a week to your weekend long run, for example: 5 miles, 6 miles, 7 miles. Every 4th week, reduce mileage by skipping the long run. Rest and recover. The next week, start building again, 1 mile at a time: 8 miles, 9 miles, etc.

你应该做的是：无论你目前的耐力水平怎样，慢慢但稳步地提升。我们喜欢在你的周末长跑中一个星期增加一英里的计划，例如：5英里，6英里，7英里。每隔三个星期，通过暂停长跑来减少里程。休息恢复。在下一个星期，又开始增加，一次增加一英里：

Plan 2: Run Yasso 800s

计划2：亚索800法

We learned about this amazingly useful workout in a casual conversation with Runner's World race and event promotions manager Bart Yasso, and first wrote about it nearly a decade ago. Since then, literally thousands of runners have told us at marathon expos or in e-mails that the program has worked for them. With the Yasso system, you run 800-meter repeats on a track in the same minutes/seconds as your hours/minutes goal time for a marathon. (So if you're looking to run 4:30, do your 800s in 4 minutes and 30 seconds.) 

我们在将近十年前第一次提及这个方法。我们是在和世界跑步比赛冠军巴特亚索的一次普通交谈中发现这个有用的方法的。自那之后，成千上万的跑步者通过邮件或在马拉松赛上告诉我们，这个方法对他们真的有帮助。在亚索系统训练中，你在相同的时间内多次重复跑800米，把马拉松的目标时间分解。（例如你希望在4小时三十分钟跑完马拉松，那么你的一个800米就要在4分钟30秒内完成。）

Runners are drawn to Yasso 800s by Bart's unforgettable name, the simplicity of the workout, and word-of-mouth success stories.

跑步者被亚索800法吸引，因为巴特的名字难以忘记，训练方法简单，他的脱口而出的成功故事。

Doug Underwood is one of those Yasso fans. A runner for just 3 years, Underwood completed his first two marathons in 3:55 and 3:53, and then was bitten by what he calls the "Boston bug." He wanted to qualify for the Boston Marathon, and was willing to train harder to get there.

Doug Underwood是其中的一个亚索爱好者。成为跑步者只有三年，他就在3小时55分钟和3小时53分钟跑完了他头两次的马拉松，不过这个记录后来被他称为“波士顿臭虫”的人打破。他想要取得波士顿马拉松比赛的资格，想通过更严格的训练来达到自己的目标。

The core of his program: Yasso 800s. Since Underwood needed to run a 3:30 to reach Boston, he ran his Yasso 800s in 3:30, building up to 10 of them in a single workout, taking a 3:30 recovery jog between the fast 800s. 

他的训练核心：亚索800法。因为Underwood需要在3小时30分钟跑完马拉松才能去波士顿比赛，所以，他的亚索800是在3分30秒完成，在一次训练中跑十个800，在两次训练的间隔中通过慢跑3分30秒来调整。

Underwood finished his goal race, the Baton Rouge Beach Marathon, in 3:30:54, good enough for a race entry to Boston. (Boston Marathon organizers offer runners a 59-second grace period beyond the strict qualifying standards.) "I credit the Yasso 800s with getting me there," says Underwood, who also made sure to log plenty of long runs. "They are tough workouts, but they do the job. If you can run 10 of them at your goal pace, you have a great chance of achieving your marathon goal time."

Unerwood完成了他的目标比赛，在3小时30分钟54秒完成了巴吞鲁日海滩马拉松，这个成绩已经足够去参加波士顿的比赛了。（波士顿马拉松的组织者给跑步者59秒的松动）"我相信亚索800法可以让我到那里。”Underwood说。他下定决心要坚持练习长跑。“这是很辛苦的训练，但它确实有效果。如果你可以按你的目标速度跑十次，那么你就很有可能达到你的马拉松目标时间。”

What you should do: Run Yasso 800s once a week. Start with just four or five of them at your appropriate pace, then add one a week until you. 

你应该做的是：一个星期用亚索800法跑一次。开始的时候用自己适应的速度跑4至5个800，然后每个星期增加一个800.

Plan 3: Run Long and Slow

计划3：跑得远一点，慢一点。

Meghan Arbogast was already a successful marathoner 5 years ago, with a 2:58 to her credit. Only one problem: "I was overtraining and killing myself," she says.

早在5年前，Meghan Arbogast已经是一位成功的马拉松选手，她在2个小时58分就跑完了。只有一个问题：“我过度训练折磨自己。”她说。

No longer. Since 1998, Arbogast has been training slower and racing faster under a program designed by Warren Finke, a well-known coach in Portland, Oregon, near Arbogast's home. Finke believes marathoners should focus on consistent, easy-paced training runs that help them build endurance without getting hurt every couple of months. "A lot of runners train too hard, get injured, and never reach their potential," he notes.

不久，从1998年起，Arbogast一直按一个方案慢慢训练，跑得快一些。这个方案是由波兰、俄勒冈的一个著名教练Warren Finke设计的。Finke认为马拉松应该专注于统一、简单步伐的跑步训练，这种训练会帮跑步者在不受伤的情况下提升耐力。“很多跑步者训练得太辛苦，受了伤，因而永远也不能发挥出他们的潜能。”他解释说。

The Finke program emphasizes "effort-based training," and he believes in keeping the effort modest (at 80 percent of the speed you could race the same distance) most of the time. "Most runners are probably training at about 90 percent of their race pace," says Finke. "Running 80 percent is pretty easy, but it helps keep you injury-free."

Finke的方案强调“基于努力的训练”，他认为应在大多数情况下保持最适度的努力（用80%的速度你也可以跑相同的距离）。“大多数跑步者可能用他们比赛速度的90%来训练，”Finke说，“用80%的速度相对容易一点，而且这可以帮助你不受伤。”

The program has certainly turned things around for Arbogast. Two years after beginning Finke's effort-based training, she improved her marathon personal record to 2:45. And last June, she won the Christchurch Marathon in New Zealand with another 2:45. "I think I can keep improving," says Arbogast. "The key is to stay healthy and keep gaining endurance."

这个计划确实让Arbogast变得不一样。通过Finke的基于努力的方案训练两年后，她把她的马拉松纪录提高到了2小时45分。去年六月，她用2小时45分跑完了在新西兰举行的基督教堂马拉松，赢得了比赛。“我觉得我可以继续提高。”Arbogast说，“关键是保持健康的同时又提高耐力。”

What you should do: Do most of your runs at 80 percent of the speed you could race the same distance. So, if you can race 10 miles at 7:30 pace, you should do your 10-mile training runs at 9:23. To convert a race pace to an 80-percent training pace, multiply the race pace by 1.25; for more details, visit Finke's Web site: Team Oregon.

你应该做的是：用你在比赛时80%的速度来训练。如果你能够在7小时30分钟跑完10英里，那么你在平时的训练时就应在9小时23分跑完10英里。把比赛时用的时间乘上1.25，就得到用80%的速度所要花的时间。详情请登录Finke的网址：Team Oregon。

To find a wide range of your equivalent race times, go to RunnersWorld.com, and click on "Race Time Calculator" under the calculators section. 

想找到更多的比赛时间，到RunnersWorld.com，然后点击计算部分的“Race Time Caculator”。

Plan 4: Make Every Workout Count

计划4：让每一个训练都有价值

When you've been running marathons for 25 years and have an advanced degree in exercise physiology, you should eventually learn a thing or two about training. Exercise physiologist Bill Pierce, chair of the Health and Exercise Science department at Furman University, thinks he has. At the very least, he's found a program that works wonders for him. Pierce, 53, still runs marathons in about 3:10, not much slower than when he first stepped to the starting line more than 2 decades ago.

当你跑了25年的马拉松，并且在体育锻炼方面取得了一定的等级，你应该多多少少会了解有关训练的事情。运动生理学家Bill Pierce，弗曼大学健康运动科学系的主任，认为他有一些了解。至少，他找到了对自己有效的一个方案。53岁的Pierce仍然能在3小时10分跑完马拉松，这个成绩只比20年前他刚开始跑马拉松的成绩低一点。

His secret? The three-day training week. Pierce follows the usual advice to alternate hard days with easy days, but he takes it to the extreme. He runs only hard days 3 of them a week. On the other 4 days, he doesn't run at all, though he lifts weights several times a week, and also enjoys a fast game of tennis.

他的秘诀？三天训练周。Pierce根据一般的建议，采用简单与难度大的训练隔天交换，但他的训练很极端。一个星期中，他有三天是难度很大的跑步训练，而其余的4天，他一点也不进行跑步训练，虽然他一个星期有几次举重练习和网球练习。

In stripping his training program to its essence, Pierce runs each of his three workouts at a specific target pace and distance. One is a long run, one is a tempo run, and one is a speed workout. "I run at a higher intensity than some others recommend, but I have found that this program has worked well for me for many years," says Pierce. "It reduces the risk of injuries, improves long-term adherence, and still lets me enjoy the gratification that comes with intense efforts."

为了使他的训练达到应有的目的，Pierce在三天的高难度训练中都是按一定的速度和路程来进行跑步训练的。一个是长跑，一个是节奏跑步，还有一个是速度训练。“我跑的强度超过一般人的建议，但我觉得这个方案在很多年来，对我而言还是很有效果的。”Pierce说。“它减少了受伤的风险，增强了长期的毅力，而且还让我感受到了努力付出的快乐。”

What you should do: Pierce does interval training on Tuesdays, tempo training on Thursdays, and a long run on Sundays. For interval repeats, he runs 12 x 400 meters or 6 x 800 meters at slightly faster than his 5-K race pace. On tempo days, he runs 4 miles at a pace that's 10 to 20 seconds per mile slower than 10-K race pace. On Sundays, he runs 15 miles at a pace that's 30 seconds per mile slower than his marathon race pace. You can easily adapt these workouts to your own 5-K, 10-K, and marathon race paces.

你应该做的是：Pierce每个星期二间隔训练，星期四进行节奏训练，星期天进行长跑训练。在平时的间隔训练中，他用比5-K比赛速度稍快的速度跑12个400米或6个800米。在节奏训练中，他用每英里10～20秒的速度一次跑4英里，这个速度比10-K的比赛稍慢。在星期天，他用每英里30秒的速度一次跑15英里，这个速度比他的马拉松比赛速度要慢。你可以轻松地调整这些训练达到比赛的程度。

Plan 5: Do Plyometrics

计划5：做肌肉增强训练

Deena Drossin had already joined the ranks of America's all-time best female distance runners, including Joan Samuelson, Mary Slaney, and Lynn Jennings, when she first paid a visit to Zach Weatherford nearly 2 years ago. She asked Weatherford, the strength and conditioning coach at the U.S. Olympic Committee's training facility in Chula Vista, California, if he could devise a program that would give her more leg endurance and quickness.

当Deena Drossin在两年前第一次拜访Zach Weatherford时，她就成为了美国等级排行中一直以来都是最好的女性长跑运动员，这些优秀的运动员包括Joan Samuelson，Mary Slaney，Lynn Jennings等。她问Weatherford，在加利福尼亚的丘拉维斯塔美国奥委会训练设备所允许的情况下，他能否为自己设计一个可以增加耐力和速度的训练方案。

Weatherford said he wasn't sure, acknowledging to Drossin that he had never worked with a distance runner before. "But let me think about it, and do some research," he said.

Weatherford很坦白地对Drossin说，他也不确定，他以前从未与长跑运动员合作过。“但让我想一想，做一些研究。”他说。

Weatherford returned with several ideas worth testing, and the two have been working together ever since. "We started with core strength, and progressed to explosive leg plyometrics, always focusing on the basics, and doing quality sessions, not quantity. Runners already do enough quantity," he says. "In her first plyometrics workouts, Deena hit the ground like this big, flat-footed person, but we kept emphasizing, 'Get your feet up fast. Get your feet up fast.'"

Weatherford提出了几个值得一试的想法，自那之后，两人便一直合作。“我们从核心的力量开始，逐渐过渡到腿部肌肉爆发力量训练，通常是集中在基础部分，保证质而不是保证量。跑步者的量已经足够了。”他说，“在她的第一次肌肉增强训练中，Deena在跑步过程接触地面时，就像这个高大宽脚的人，但我们一直强调，“把你的脚抬高一点，跑快一点。””

Drossin did jump roping, skipping drills, box jumps, and even high-knee sprints through the "rope ladder" that you often see at football training camps. And then she ran the London Marathon last April in 2:21:16, a personal record by more than 5 minutes and a new American record. "I really felt a difference in London," says Drossin. "I've noticed a considerable change in my running mechanics. My feet are spending less time on the ground, and I've increased my stride frequency. At London, my legs did not fatigue at all during or after the marathon."

Drossion跳绳，钻孔，跳箱子，甚至用足球训练营里的“绳梯”来进行高抬腿训练。她在去年四月份的伦敦马拉松比赛中用2小时21分16秒跑完了全程，对于她自己而言，这个成绩比她的纪录提高了5分钟，同时，这也是一个新的美国纪录。“在伦敦我真的感觉不同，”Drossin说，“我觉得我的跑步方法有了很大变化。我的脚与地接触的时间少了，我的步伐频率加大了。在伦敦，无论是在比赛过程中还是在赛后，我的腿都不觉得累。”

What you should do: You could always train with your local high school football team while they work out with the rope ladder. But if that's too intimidating, here's a simple alternative: Instead of running strides at the end of several easy runs a week, do a "fast-feet" drill. Run just 15 to 20 yards with the shortest, quickest stride you can manage. You don't have to lift your knees high; just lift them fast, and move forward a few inches with each stride. Pump your arms vigorously as well. Rest, then repeat six to eight times. Once or twice a week, you can also do 5 minutes of single-leg hops, two-legged bounding, and high-knee skipping, all on a soft surface such as grass or packed dirt.

你应该做的是：当地的高中足球队用绳梯训练时，你可以和他们一起训练。但如果这个方法让你退缩的话，你也可以选择另一种：快跑，而不是一个星期只在简单的跑步训练结束时快跑一下。用自己可以控制的最短最快的步伐跑15到20码。你不必把膝盖抬得很高；只要把它们抬得快一点，一个步伐就可向前迈进几英寸。同时有力地摆动你的手臂。休息，然后重复6至8次。一个星期一次或两次，你也可以在柔软的表面像草坪或压实的夯土上做5分钟的单腿跳，两只脚并在一起，高抬腿。

Plan 6: Run Longer Tempo Runs

计划6：跑得节奏长一些

We admire runners who refuse to give up on their goals and who keep trying various methods to reach them. By this standard, Patrick Noble, a career Army man who's now retired and living in South Korea, deserves a lifetime achievement award. In 1986 Noble finished his first marathon in 3:17, feeling both proud and ambitious. "Let's go for a sub-3," he told himself.

我们欣赏那些拒绝放弃他们目标的跑步者，他们尝试各种方法来达到自己的目标。按照这个标准来看，Patrick Noble，曾以是一位军人，现在已经退休居住在韩国，他应该得到一个一生成就奖。在1986年，Noble在3小时17分完成了他的第一个马拉松，他为之自豪。他这样告诉自己：“下一次跑得少3分钟。”

Thus began the journey. Noble increased his training, and before long he had run 3:04, 3:01, 3:05, and 3:02. You can quickly see what's missing from this list. A less-determined runner might have given up. Not Noble. 

因此旅程开始了。Noble增加了他的训练，不久之前他跑了3小时4分，1分，5分，2分。你可以很快算出所花费的时间减少了多少。一个比较少决心的人可能已经放弃了，但Noble没有。

He kept running marathons-dozens of them. In the last 2 years, he ran his 49th marathon. No luck. His 50th. Ditto. His 51st. Nope, sorry. But last May, in his 52nd marathon, Noble broke through the 3-hour barrier with a 2:58:23 at the Camp Casey U.S. Army base in South Korea. And it was a new approach to tempo runs, Noble believes, that helped him dip below 3:00.

他坚持跑马拉松，而且不只是一两次。在过去的两年里，他跑了第49个马拉松。没有幸运。他的第五十个是Ditto，第五十一个是Nope。去年五月，在他的第五十二个马拉松上，他打破了三个小时的障碍，用2小时58分23秒跑完了驻韩美军凯西军营的马拉松。这也是一个新的节奏跑步法，Noble相信，这个方法让他的成绩提高到了3小时以内。

The conservative view on tempo runs suggests that you cover 20 to 40 minutes at a pace that's 10 to 20 seconds per mile slower than your 10-K pace. Noble pushed his tempo runs up to 60 minutes. "I think the long tempo runs gave me the extra strength I needed," says Noble. "I also made sure to run very easy the day after the tempo runs, and watched my diet and even gave up beer for 6 to 8 weeks before the marathon." (Joe Vigil, coach of American marathon record holder Deena Drossin and 2003 U.S. marathon champ Ryan Shay, also believes in long tempo runs to build endurance.) 

保守的观点认为，节奏长跑就是要你用比10-K比赛每英里慢10到20秒的速度跑20到40分钟。Noble把他的跑步时间提高到了60分钟。“我觉得长节奏跑步增强了我的力量，”Noble说，“同时我也确定自己在长节奏跑步后的后一天会跑得比较轻松，我非常注意自己的饮食，我甚至在马拉松比赛的6——8个星期前不吃牛肉。”（Joe Vigil，美国马拉松纪录保持者Deena Drossin以及2003年马拉松冠军Ryan Shay的教练，认为用长节奏跑步法有助于提高耐力。）

What you should do: Do a tempo run once a week for 8 weeks. Start with a 20-minute tempo run at 10 to 20 seconds per mile slower than 10-K race pace, and add 5 minutes to your tempo run every week. Be sure to take 1 or 2 easy days before and after tempo days.

你应该做的是：一个星期跑一次节奏长跑，坚持8个星期。刚开始的时候用比10-K比赛每英里慢10-20秒的速度跑20分钟，然后每个星期增加5分钟的时间。确保在长跑前和长跑后有一至两天的放松时间。

Plan 7: Run Long and Fast

计划7：跑得远，跑得快

Okay, we know. This is the opposite of Plan 3. You caught us. But it works for some runners, just as the long-and-slow approach works for others. A perfect example of the "high-responders" versus "low-responders" principle.

我们知道，这个计划是和计划3相对的。但这确实对一些跑步者来说，这个计划是有效果的，就像快慢结合的方法对另一些人起作用一样。一个很切合的例子是关于“高反应者”与“低反应者”原则的比对。

A recent convert to long-fast training: Scott Strand of Birmingham, Alabama. Last February, Strand improved his marathon personal record by more than 4 minutes with a 2:16:52 in the National Championship Marathon right there in downtown Birmingham. And it was his longer, faster long runs that got him the PR, Strand believes.

"I covered 18 to 23 miles in my long training runs," says Strand, "and I did the last 9 to 14 miles at marathon pace or faster. That was much faster than my previous long-run efforts of 17 to 22 miles at whatever pace I felt like running."

最近的关于长跑训练的转变是：阿拉巴马州的伯明翰的Scott Strand。去年二月，Strand把他的个人马拉松纪录提高了4分钟，在2小时16分52秒跑完了在伯明翰举行的国内马拉松冠军赛。Strand觉得，这是他的最长，最快的长跑，同时也让他成为了PR。

“我在长跑训练的时候跑18至23英里”，Strand说，“在最后的9到14英里，我用马拉松的速度或更快的速度跑。这比我以前用我喜欢的任何速度跑17至22英里要快很多。”

This kind of endurance program, based on long, hard runs has been popularized the last several years by marathon world record holder Khalid Khannouchi. Khannouchi does ferocious long runs-so fast and sustained that he gets nervous for several days before them. Old school: The only thing that mattered was spending 2 to 3 hours on your feet. New school: If you want to finish strong and improve your times in the marathon, you have to run hard and fast at the end of your long runs.

这种基于长时间艰难跑步的耐力训练计划在过去的几年里因世界马拉松纪录保持者Khalid Khannouchi而流行起来。Khannouchi的长跑训练真的很辛苦——长时间而且速度快，甚至到了他在训练前几天会感到不安的地步。在以前的学校，唯一重要的是花二到三天跑步。现在的学校，如果你想要变得结实强壮点，提高你的马拉松成绩，那你必须在长跑结束时跑得卖力点快一点。

What you should do: On your long runs, pick up the pace for the last 25 percent of the distance. Gradually accelerate to your marathon goal pace, or even your tempo-run pace. You don't have to attack your long run the way Khannouchi does, and you shouldn't collapse when you finish. But you should run hard enough at the end to accustom your body to the late-race fatigue of the marathon.

你应该做的是：在你的长跑中，在剩下25%的路程时，加快你的步伐。渐渐地增加到你的马拉松速度，甚至到你的节奏长跑速度。你不必像Khannouchi那样增加你的长跑，但你也不应该倒下当你完成的时候。你应该在将近结束时跑得卖力一点，这样会使你的身体适应马拉松比赛时后期的疲惫感。

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