[{"data":1,"prerenderedAt":1238},["ShallowReactive",2],{"share-detail-zh-sub-3-belief-training-lessons":3,"linked-races-sub-3-belief-training-lessons-zh":1187},{"story":4,"related":173,"translations":1038},{"id":5,"title":6,"body":7,"description":19,"extension":142,"meta":143,"navigation":168,"path":169,"seo":170,"stem":171,"__hash__":172},"stories/shares/zh/sub-3-belief-training-lessons.md","破三，是一种信仰：我在训练中悟到的真理",{"type":8,"value":9,"toc":133},"minimark",[10,17,20,24,27,30,37,40,43,48,53,57,60,63,68,71,76,80,83,86,89,93,96,99,102,107,110,113,116,121,124,127,130],[11,12,13],"blockquote",{},[14,15,16],"p",{},"冬训期间，我认真对待每一份课表，每一次力竭时的坚持，都在为突破积蓄力量。保定马拉松赛前的一个月，龙井教练为我量身定制备赛课表：有氧跑、间歇跑、耐力跑科学搭配，我全都严格执行，不敢有丝毫懈怠。也是这个月，我的跑量来到了创纪录的372公里。",[14,18,19],{},"2025年4月20日，保定马拉松终点，手表计时定格在 2:59:38。从马拉松小白，到此刻成功触摸到那梦寐以求的2字头，这条赛道见证了我用汗水浇灌的蜕变之路。",[21,22,23],"h2",{"id":23},"破茧的种子悄然萌芽",[14,25,26],{},"2023年8月，我还是个月跑量五十公里的佛系跑者，五公里能跑进23分钟，便已心满意足。9月，在奥森公园，通过车友跑团，我结识了亚新教练。亚新教练教授跑步的关键技术动作，那些新颖的名词和姿势透着专业，让我印象深刻。更让我惊讶的是，跑友们竟然在教练带领下备战马拉松。",[14,28,29],{},"马拉松？42.195公里！对于年过四十的我来说，这简直是天方夜谭，想都不敢想。但后来的事实证明，有些事情你没去做，不代表你不行，也许只是缺少一个机会和迈出第一步的决心。遇到亚新教练创造了这个机会，我也勇敢地迈出了这关键一步。",[14,31,32],{},[33,34],"img",{"alt":35,"src":36},"图片","/images/shares/sub-3-belief-training-lessons/34f07b82eff0abc4a1f5f50aecaca63b.png",[14,38,39],{},"从未跑过长距离的我，在教练的指导下，逐渐能跑下10公里、15公里、20公里，配速更是突飞猛进，也从5分多提升至4分多，月跑量轻松突破150公里大关。",[14,41,42],{},"11月12日，我首次踏上赛道，参加房山半程马拉松，以1小时36分完赛。这次突破性的经历，彻底颠覆了我对自己的认知，也让我真真切切地领悟到系统化训练所带来的质的飞跃。",[14,44,45],{},[33,46],{"alt":35,"src":47},"/images/shares/sub-3-belief-training-lessons/0e1842ae54a8a8fc853cd2b671e39221.png",[14,49,50],{},[33,51],{"alt":35,"src":52},"/images/shares/sub-3-belief-training-lessons/07f60e9398740de249f57460f53b8fa2.png",[21,54,56],{"id":55},"首马燃梦310的星火点燃破三渴望","首马燃梦——310的星火点燃破三渴望",[14,58,59],{},"接下来的几个月，坚持训练的我跑步能力持续攀升，2024年3月跑量创纪录超过了250公里，到了用一场全马来检验训练成果的时候。",[14,61,62],{},"2024年4月21日的首马淮安之行，像是一场莽撞却热血的启程。赛前定下跑进330的目标，没想踏上赛道异常兴奋，加之淮安人民热情的呐喊犹如给我注入一针强心剂，我超水平发挥，最终以310完赛超额完成任务，这次的成功，点燃了我对破三的渴望。但我深知，要突破310到300那10分钟，仅凭热情难以实现，正规科学的训练才是正道。",[14,64,65],{},[33,66],{"alt":35,"src":67},"/images/shares/sub-3-belief-training-lessons/ae466f4abc490fc41b1ffb412e8e1a51.png",[14,69,70],{},"于是，2024年6月，我毅然投身跑步学院夏训营。在这里，与志同道合的跑友们一道，系统学习关键跑姿、落下与上拉等核心技术，每一次纠正动作，都在重塑我对跑步的认知，让步伐逐渐变得更加轻盈高效。",[14,72,73],{},[33,74],{"alt":35,"src":75},"/images/shares/sub-3-belief-training-lessons/8d99c71a30e6f90f6eb9554bfe077da0.png",[21,77,79],{"id":78},"淬炼成钢两次撞墙的警钟","淬炼成钢——两次撞墙的警钟",[14,81,82],{},"带着夏训营的成果，我满怀信心地挑战2024年11月3日的北京马拉松。然而，前半程跑得过于激进，造成后半程体力不支跑崩，最终327完赛，破三计划遗憾落空。",[14,84,85],{},"2024年12月继续参加跑步学院冬训营，进一步打磨技术、积蓄力量。",[14,87,88],{},"紧接着 2025年1月5日的厦门马拉松，由于冬训时间不长，能力提升有限，前半程依然有点着急没把握好节奏。加上厦门多坡的赛道难驾驭，最终312完赛再次被挡在三小时门外。这两次失败犹如重锤，却也敲醒了我：原来马拉松这42公里，拼的不仅是腿脚，更是脑中的策略和心头的定力。北马后半程断崖式下跌的配速图，就是跑崩后绝望最直观的写照。",[21,90,92],{"id":91},"破三","破三！",[14,94,95],{},"痛定思痛。冬训期间，我认真对待每一份课表，每一次力竭时的坚持，都在为突破积蓄力量。保定马拉松赛前的一个月，龙井教练为我量身定制备赛课表：有氧跑、间歇跑、耐力跑科学搭配，我全都严格执行，不敢有丝毫懈怠。也是这个月，我的跑量来到了创纪录的372公里。",[14,97,98],{},"比赛前夕，训练状态渐入佳境，海淀10K比赛跑进38分、半马训练跑进1小时26分、32公里长距离训练跑出负配速均速4:12，让我对即将到来的比赛充满信心！",[14,100,101],{},"4月20日保定比赛当天，我带着扎实的训练底气，同训练营的队友们一同踏上赛道。我暗暗告诉自己：破三在此一举，绝不能留遗憾！",[14,103,104],{},[33,105],{"alt":35,"src":106},"/images/shares/sub-3-belief-training-lessons/f670793fa103622a79bfc05eac062611.png",[14,108,109],{},"前10公里，我牢记教练的嘱托，稳扎稳打，将配速牢牢控制在4:20左右；10公里后，身体进入状态逐渐加速到4:10，感觉良好；32公里后，由于气温上升心率偏高，疲惫如潮水般涌来，配速渐渐掉出4:20，但过往训练的画面在脑海中闪现，破三的执念支撑着我咬牙坚持。虽然天气不那么给力，但保定人民的热情给予我无尽的力量，不破三决不罢休。",[14,111,112],{},"最后几公里，每一步都像踩在棉花上，又像拖着千斤坠。我死死绷住跑姿，大脑疯狂运转，心里的小算盘噼啪作响：“现在配速多少？还剩多远？平均要多少才能进三？”身体在极限边缘挣扎，脚下却不敢有丝毫怠慢，拼命按着计算的节奏去调整步伐。",[14,114,115],{},"最终，顶着高温几近力竭的我拼尽全力冲过终点线，用时定格在2:59:38，终于实现了梦寐以求的破三目标！",[14,117,118],{},[33,119],{"alt":35,"src":120},"/images/shares/sub-3-belief-training-lessons/717175f3f53bcd794fcb38b574326815.png",[21,122,123],{"id":123},"尾声",[14,125,126],{},"回望这五百多个日夜，从懵懂小白到破茧成蝶，收获的不只是数字的突破，更是对自我边界的无数次跨越。",[14,128,129],{},"是跑步学院训练营的科学指引，是龙井教练的精准雕琢，是队友的并肩呐喊，更是自己无数个清晨黑夜的咬牙坚持，共同浇筑了这条通往‘破三信仰’的路。",[14,131,132],{},"未来？路还长，我将这份刻进骨子里的坚韧与滚烫的热爱，继续奔赴下一场征程。",{"title":134,"searchDepth":135,"depth":135,"links":136},"",2,[137,138,139,140,141],{"id":23,"depth":135,"text":23},{"id":55,"depth":135,"text":56},{"id":78,"depth":135,"text":79},{"id":91,"depth":135,"text":92},{"id":123,"depth":135,"text":123},"md",{"coverImage":36,"slug":144,"translationKey":144,"locale":145,"category":146,"date":147,"readTime":148,"author":149,"tags":151,"keywords":156,"source":163,"races":164},"sub-3-belief-training-lessons","zh","跑者经验","2026-04-17",6,{"name":150,"avatar":134},"姿势跑法",[150,152,153,154,155],"佛系跑者","淮安马拉松","保定马拉松","破三课表",[157,152,158,159,160,161,153,162],"冬训课表","奥森公园","房山半程马拉松","配速","月跑量","训练营","https://mp.weixin.qq.com/s/rPTt7L8Udh3eKNS94IU4WQ",[165,166,167],"huaian-marathon","beijing-marathon","xiamen-marathon",true,"/shares/zh/sub-3-belief-training-lessons",{"title":6,"description":19},"shares/zh/sub-3-belief-training-lessons","NlyceJtLCBjyiBsILGYqLAPxC9QWEtgtOyNaTpITySY",[174,574,758],{"id":175,"title":176,"body":177,"description":546,"extension":142,"meta":547,"navigation":168,"path":570,"seo":571,"stem":572,"__hash__":573},"stories/shares/zh/reflections-on-running-from-a-experienced-runner.md","老司机关于跑步的思考",{"type":8,"value":178,"toc":519},[179,184,187,190,195,201,204,207,210,213,216,219,229,232,243,247,252,255,258,261,264,267,270,273,277,280,283,286,289,292,295,298,301,304,307,310,313,316,319,322,325,328,331,334,337,340,343,346,349,352,355,358,361,364,367,370,373,376,379,382,385,388,391,394,397,400,406,409,413,416,419,422,425,428,432,435,438,441,444,448,451,454,457,460,463,466,469,472,480,483,486,489,492,495,500,503,506,509,511,514],[11,180,181],{},[14,182,183],{},"对热爱持之以恒，就会在平凡生活里闪着光！如果你想去往的终点是无尽的光芒，就别让路程变得暗淡无光。尽量闪烁，哪怕微末，不得皓月，则为萤火。在对抗碎片化的时代的过程中，他们通过对自己所热爱的事情持之以恒，最终成为了平凡生活中闪光的榜样！---《三联生活周刊》",[14,185,186],{},"把这段话送给“老司机”以及和他一样的人！再次恭喜老司机又一次达成自己的目标并大幅PB，下面的文字来自于他对于跑步的思考。",[188,189],"hr",{},[14,191,192],{},[33,193],{"alt":35,"src":194},"/images/shares/reflections-on-running-from-a-experienced-runner/67a011e0bb479b243e2f8c018910e326.jpg",[14,196,197],{},[198,199,200],"strong",{},"郑重声明",[14,202,203],{},"本文观点纯属个人想法，不专业，不负责，仅供参考",[21,205,206],{"id":206},"引言",[14,208,209],{},"随着2021.04.11的徐州马拉松结束，我的全马PB也到了240'08，不了解我的人说基因好、天赋好，了解我的人说高度自律。",[14,211,212],{},"但我觉得我的天赋中等、自律中上，使我进步最重要的是在每一个阶段都向更优秀的人(@默默、@海叔、@海通)学习、思考、实践。",[14,214,215],{},"跑步如此，人生亦如此。",[14,217,218],{},"如果你：",[220,221,222,226],"ul",{},[223,224,225],"li",{},"跑步了很多次，但一直感觉不到快乐，甚至跑了一场马拉松比赛也没什么感觉，那么请找一个自己喜欢的运动。",[223,227,228],{},"跑步上兴趣不大，不想付出太多的努力，那么就佛系跑步，享受过程，不要对成绩有太多的奢望。",[14,230,231],{},"不同于其他文章，本文：",[220,233,234,237,240],{},[223,235,236],{},"不忆苦思甜，不讨论自己有多难有多苦",[223,238,239],{},"不讲伤痛避免与恢复，因为本人不专业也不擅长",[223,241,242],{},"只想做一个科代表，讲讲个人学习的经验、思考与想法，供大家参考",[21,244,246],{"id":245},"写在前面也是最重要的经验","写在前面，也是最重要的经验",[248,249,251],"h3",{"id":250},"不要每天跑一样的配速一样的距离","不要每天跑一样的配速、一样的距离",[14,253,254],{},"有的人每天一样的跑量、一样的配速，不仅无聊而且进步收效甚微。如果只是想强身健体，这样做无可厚非，但如果想提升成绩，还是不建议如此。",[14,256,257],{},"虽然垃圾跑也是跑量，但作为财富、时间不自由的我个人倾向于选择更有效率的跑步方式。我理解的跑步训练就像一个弹簧，刺激->恢复->刺激->恢复，如此反复会非常有效。",[248,259,260],{"id":260},"该慢慢该快快",[14,262,263],{},"轻松跑就是轻松跑，轻松跑的目的是让身体恢复，千万不能跑的太快，即使你当时的状态很好，也不要加速，更不要与超过你的人较劲。",[14,265,266],{},"强度训练就要打起十二分精神，保证每一次的强度训练都是有质量的，另外千万不能落下强度训练的热身与冷身，这个非常重要。",[14,268,269],{},"长距离跑就是要保证持续输出能力，中间尽量别停，就算中间停下来喝水，也不要太久。",[14,271,272],{},"每次跑步前想想今天跑步的目的（划重点，@海通 名言），保证每一次训练的质量，今天的目的是恢复，是速度，还是耐力？带着目标去跑，不要轻易改变初衷。",[248,274,276],{"id":275},"课表是死的人是活的海通-名言","课表是死的，人是活的（@海通 名言）",[14,278,279],{},"状态不好是大家都会遇到的事情，训练尽力就好，状态差可以稍慢点/减组数/减距离。",[14,281,282],{},"一次训练达不成目标没有关系，着眼于一个训练周期，某一次训练是否达标就显得不是那么重要了。",[14,284,285],{},"所以不要气馁，跑步不像工作，跑步很简单，只要坚持努力，总会见到效果。",[248,287,288],{"id":288},"原因和结果不要本末倒置",[14,290,291],{},"前后脚掌落地、摆臂、各种姿势跑法，穿xx跑鞋提升xx秒等文章在各路公众号上反复的吸引流量与点击，不明真相的群众被忽悠的够呛。",[14,293,294],{},"比如折叠腿，有些人看到了大神们都是折叠腿，就觉得折叠腿等于快。但有没有想过，是先有鸡还是先有蛋？",[14,296,297],{},"因是跑的快，果是腿折叠。跑的慢而去强行折叠腿，浪费了多少能量？在奥森里看到很多人速度不快，脚使劲向后蹬，小腿叠的比较高，真的很浪费、效能很低。",[14,299,300],{},"刚接触跑步的朋友，我都告诉他们先别考虑该如何做出优美的跑步动作，而是倾听身体的反馈，在跑步中找到让你舒服的姿势。",[14,302,303],{},"很多事情都请自己思考一下，不要盲目的追从。人与猴子的区别是什么？除了会使用工具，另外一点就是有更深刻的思考。",[21,305,306],{"id":306},"不同阶段的瓶颈突破",[248,308,309],{"id":309},"破330-堆跑量",[14,311,312],{},"一般来说，男子sub330/女子sub400，不需要各种花式课表，先堆跑量即可。",[14,314,315],{},"月跑达到200km+，持续2个月+，不需要练任何速度，符合刺激->恢复的反复流程，就问题不大了。",[14,317,318],{},"比如最近我给母亲安排的赛前1个月课表是8km/15km/8km/15km/8km/21~30km，我母亲58岁，只有广场舞基础，赛前认真备战一个月，成绩是400。",[14,320,321],{},"我从小就和任何运动没什么关系，纯堆跑量跑到了317，当时赛前3个月的跑量大概是200/200/300km。",[248,323,324],{"id":324},"破3-加节奏跑",[14,326,327],{},"我在突破sub330达成317后遇到了瓶颈，加入了节奏跑训练，配速通常是马拉松配速或者比马拉松配速稍快一点点，距离通常是10-16km，一周一次。",[14,329,330],{},"那时候基本跑的都是节奏10-12km，成绩到了259，当时赛前2个月的跑量大概是300/320km。",[248,332,333],{"id":333},"加间歇",[14,335,336],{},"我觉得多数人在跑步上的速度都比较够用，有的人不加间歇也很强，但我属于速度很差的人，所以在破3前后的训练周期中加入了间歇训练。",[14,338,339],{},"间歇由初期的短间歇多组到赛前的长间歇少组，不同周期的目标也是不同的，初期主要提升速度，后期兼顾速度与耐力。",[14,341,342],{},"间歇训练最重要的就是不要跑的过快！不要跑你控制不了的配速！这不是百米赛跑！（原谅我用了感叹号，因为见的太多了）",[14,344,345],{},"跑一个你身体姿势不至于变形、每一组不能掉速、组间恢复时间不要太长、很难受但能忍受的速度，一定要在间歇跑中找身体的节奏感。",[248,347,348],{"id":348},"加热身操",[14,350,351],{},"每一次强度训练的热身后，一定要做热身操，这个真的是非常重要。即使当天感觉自己状态很差，但做了热身操后就觉得自己特别强（@海通 名言）。",[14,353,354],{},"我在最近的两个月训练周期中加入了热身操，每次5分钟左右，会做垫步绕肩、开合跳、三步抱膝/快抬、垫步/直膝踢腿、交叉步、冲刺跑等等",[14,356,357],{},"以前每次热身后直接开始强度，间歇的第一组/节奏跑的前2公里总是跑不到目标配速、很累、身体不适，但是做了热身操之后，这些烦恼再也没有了。",[248,359,360],{"id":360},"加力量训练",[14,362,363],{},"从小就和运动无关，所以我的腰腹核心力量、腿部力量都很差，以往在30公里之后腰就会撑不住，就会开始双手叉腰继续跑，被朋友戏称为叉腰跑法。",[14,365,366],{},"最近两个月每周6次力量训练，每次15-20分钟，主要练习腰腹、腿部的力量，这次马拉松全程没有叉腰，腰腹毫无酸软疲惫、无法支撑的感觉。",[248,368,369],{"id":369},"加跳绳",[14,371,372],{},"跳绳对小腿力量、脚掌都有非常好的作用，越野跑大神向付召在一次采访中说她在疫情期间保持了跳绳。",[14,374,375],{},"我的小腿力量一直是薄弱，现在也一直有伤，所以最近两个月也保证了每周4次，每次15-20分钟的跳绳。",[14,377,378],{},"以前每次跑量达到400km+通常都会瘸了，这次在瘸的边缘，没彻底瘸掉，相信也有跳绳的功劳。",[248,380,381],{"id":381},"交叉训练",[14,383,384],{},"对于跑步来说，同样的训练时间用来跑步是最有效的（对比游泳、自行车、跳绳等其余运动方式）。",[14,386,387],{},"但遇到伤病期、瓶颈期，就得想想如何转变策略了。邓国敏在一次采访中，说他以前怎么努力都跑不进230，但跑越野之后就很容易的跑进了230。",[14,389,390],{},"人体就是很神奇，有很多事情也很难科学的解释，每一个个例也各不相同，所以不要气馁，换个方式交叉训练，说不定就会更有效的突破瓶颈。",[14,392,393],{},"遇到伤痛的时候更适合的方式是减量/改变训练方式，但我个人比较轴，每次即使有伤痛也会坚持训练，有的时候伤痛慢慢恢复了，有的时候练着练着就瘸了。",[14,395,396],{},"但无论哪种方式，只要坚持训练，你就会变得更强。",[21,398,399],{"id":399},"关于课表",[14,401,402,405],{},[198,403,404],{},"划重点","：所有的课表、训练方式都不能完全适用于所有人，最重要的是找到适合自己的。",[14,407,408],{},"讲一讲我跑过的课表们：",[248,410,412],{"id":411},"爱上跑步的13周","《爱上跑步的13周》",[14,414,415],{},"@豆瓣 上搜来的",[14,417,418],{},"刚开始跑步没多久的我就遇到了伤痛，跑步500米之后小腿胫骨就会酸疼难忍，直至7公里之后才逐渐恢复，每一次的跑步都是煎熬。",[14,420,421],{},"回到起点，我开始练习这本书的课表，从跑1分钟走2分钟，到跑2分钟走1分钟，最终达成可以跑完10公里，真的是对于毫无运动基础的我非常适合。",[14,423,424],{},"我大概练习了10周的课表，之后虽然胫骨还是会痛，但是疼痛的程度与时间都减少了很多，好歹可以不那么难的坚持跑步了。",[14,426,427],{},"对于大体重、无运动背景的朋友们，我强烈建议阅读此书",[248,429,431],{"id":430},"advanced-marathoning","《Advanced Marathoning》",[14,433,434],{},"@海叔 推荐给我的，以下此书简称阿妹",[14,436,437],{},"随着堆跑量堆到了PB3‘17，成绩也遇到了瓶颈，阿妹是真正意义上的课表，这份课表从周跑量53公里到137+公里都有覆盖，我当时跑的是周跑88公里的组别。",[14,439,440],{},"第一次接触课表、执行课表，伤痛也是在所难免的，我成功在练了两个月之后瘸了，瘸了的原因有二：一是基础薄弱突然上大跑量，二是我比较轴、遇到伤痛不会调整。",[14,442,443],{},"之后就再也没跑过阿妹了，没跑的原因不是瘸了，主要是课表在周中有大跑量、每周课表的结构还会有所变化，我当时在没有充足的时间与精力。",[248,445,447],{"id":446},"hansons-marathon-method","《Hansons marathon method》",[14,449,450],{},"@海叔 推荐给我的，以下此书简称汉森",[14,452,453],{},"这份课表我大概跑了一年左右，每周的课表结构也比较简单，基本就是一周6跑、3强度（间歇/节奏/长距离）。",[14,455,456],{},"值得一提的是这份课表会在周第5日的轻松跑距离加长，周末的长距离通常不会超过26公里，缘由据作者所说是前一日距离较长，第二日模拟马拉松的后半部分。",[14,458,459],{},"其余详细不再赘述，但强烈推荐阅读此书。",[248,461,462],{"id":462},"汉森的一种变种",[14,464,465],{},"@通神 起的名，从北京耐克黑马那里学习来的",[14,467,468],{},"这种课表是我目前长期在坚持的，对我很有效，很适合我。感觉很像汉森，细节上有一点不同，也是一周6跑/3强度（轻松->间歇->轻松->节奏->轻松->长距离），弹簧式压榨恢复反复，简单总结下：",[14,470,471],{},"轻松跑：轻松慢跑，主要目的在于强度间的恢复与状态维持",[14,473,474,475,479],{},"间歇：从前期的400m",[476,477,478],"em",{},"12速度提升，到赛前的5000","2速度耐力兼顾，主要提升速度能力",[14,481,482],{},"节奏：从前期的8km到后期的16km，跑目标马拉松配速，慢慢找到、适应目标马拉松的配速，并提升持久力",[14,484,485],{},"长距离：从起前期的20km到后期的32km，配速一般比马拉松配速慢40-60s，主要提升长距离耐力",[248,487,488],{"id":488},"关于课表的好坏",[14,490,491],{},"我问别人要过课表，也有人问我要过课表，课表不分好坏，重要的是理解课表背后的逻辑，找到适合自己的训练方式，然后坚持下去。",[21,493,494],{"id":494},"关于比赛日",[220,496,497],{},[223,498,499],{},"想清楚目标",[14,501,502],{},"上来就百米冲刺谁都会，但马拉松比的不是前一百米，而是42.195公里。训练周期中可以根据水平不断调整目标，但赛前一定要定位清楚目标。",[14,504,505],{},"比如争300保305，那你的速度范围应该是415-423。如果跑的过于兴奋，配速超过了410，而又不尽快调整，那么大概率会跑崩。当然，如果你认为崩了就崩了，不破3便成仁，那也可以。",[14,507,508],{},"最后，感谢一路带给我成长的朋友们，不一一列举了，都在心里，比心。",[188,510],{},[14,512,513],{},"三餐四季五谷杂粮七情六欲，平凡的我们都说人生是一场冒险，对我而言，也许也是对大多数人而言不是什么冒险，而是一股莫之能御的洪流，这洪流裹挟着我们向前，身不由己且无能为力，我们都在选择用不同的方式来对抗这洪流，有幸和老司机选择了同一种“用力奔跑\",无疑他是做的最好的那一种人，感谢他的分享也再次祝贺达成阶段目标！",[14,515,516],{},[33,517],{"alt":35,"src":518},"/images/shares/reflections-on-running-from-a-experienced-runner/742a61f2200b3169af7948aaaeec9833.jpg",{"title":134,"searchDepth":135,"depth":135,"links":520},[521,522,529,538,545],{"id":206,"depth":135,"text":206},{"id":245,"depth":135,"text":246,"children":523},[524,526,527,528],{"id":250,"depth":525,"text":251},3,{"id":260,"depth":525,"text":260},{"id":275,"depth":525,"text":276},{"id":288,"depth":525,"text":288},{"id":306,"depth":135,"text":306,"children":530},[531,532,533,534,535,536,537],{"id":309,"depth":525,"text":309},{"id":324,"depth":525,"text":324},{"id":333,"depth":525,"text":333},{"id":348,"depth":525,"text":348},{"id":360,"depth":525,"text":360},{"id":369,"depth":525,"text":369},{"id":381,"depth":525,"text":381},{"id":399,"depth":135,"text":399,"children":539},[540,541,542,543,544],{"id":411,"depth":525,"text":412},{"id":430,"depth":525,"text":431},{"id":446,"depth":525,"text":447},{"id":462,"depth":525,"text":462},{"id":488,"depth":525,"text":488},{"id":494,"depth":135,"text":494},"对热爱持之以恒，就会在平凡生活里闪着光！如果你想去往的终点是无尽的光芒，就别让路程变得暗淡无光。尽量闪烁，哪怕微末，不得皓月，则为萤火。在对抗碎片化的时代的过程中，他们通过对自己所热爱的事情持之以恒，最终成为了平凡生活中闪光的榜样！---《",{"coverImage":194,"slug":548,"translationKey":548,"locale":145,"category":146,"date":549,"readTime":550,"author":551,"tags":553,"keywords":558,"source":567,"races":568},"reflections-on-running-from-a-experienced-runner","2026-04-24",14,{"name":552,"avatar":134},"正大前",[554,555,556,557],"徐州马拉松","精英跑者","马拉松训练课表","马拉松比赛准备",[559,560,561,411,562,563,564,565,566],"跑量","比赛成绩提高经验","不同阶段的训练突破","高级马拉松训练","汉森马拉松训练","耐克黑马营","比赛日如何跑","向更优秀的跑者学习","https://mp.weixin.qq.com/s/QxJLJhL1v450UkTvwELZKg",[569],"xuzhou-marathon","/shares/zh/reflections-on-running-from-a-experienced-runner",{"title":176,"description":546},"shares/zh/reflections-on-running-from-a-experienced-runner","UodDnsMPLs6ipqTs8lb6Je6Mm1d4PbeBV8Pf-wfMlUs",{"id":575,"title":576,"body":577,"description":733,"extension":142,"meta":734,"navigation":168,"path":754,"seo":755,"stem":756,"__hash__":757},"stories/shares/zh/reflections-on-training.md","一位资深跑者的跑步感悟",{"type":8,"value":578,"toc":723},[579,584,590,593,596,599,602,605,608,613,616,620,623,630,633,637,640,643,646,650,653,667,670,673,676,709,712,715,720],[11,580,581],{},[14,582,583],{},"在这个信息爆炸的时代，我们很少有真正独处的时间。手机里的消息、社交媒体上的动态、工作中的邮件，无时无刻不在抢夺我们的注意力。跑步给了我一个远离喧嚣的机会。一小时没有手机、没有对话、没有任务，只有我自己和脚下的路。这种独处让我学会了倾听内心的声音，整理杂乱的思绪，重新找到生活的重心。",[14,585,586],{},[33,587],{"alt":588,"src":589},"跑步时光","https://images.unsplash.com/photo-1552674605-db6ffd4facb5?w=1200&h=600&fit=crop",[14,591,592],{},"第一次穿上跑鞋，是为了减掉啤酒肚。那时我刚刚三十出头，体检报告上的脂肪肝和尿酸偏高让我意识到，再不改变，身体就要亮红灯了。",[14,594,595],{},"十年过去，跑步早已不是为了减肥。它成了我生活中不可或缺的一部分，像吃饭睡觉一样自然。",[21,597,598],{"id":598},"从痛苦到享受",[14,600,601],{},"刚开始跑步的时候，三公里对我来说都是煎熬。气喘如牛、双腿发沉、脑子里只有一个念头：\"我为什么要这么折磨自己？\"",[14,603,604],{},"但我坚持了下来。不是因为意志力有多强，而是因为我在跑步中找到了一种奇妙的节奏感。",[14,606,607],{},"当呼吸和脚步逐渐同步，当身体的疲惫被内啡肽的愉悦取代，当城市的风景在耳边徐徐展开——我开始理解为什么有人会爱上这项运动。",[11,609,610],{},[14,611,612],{},"跑步不是逃避生活，而是更好地走进生活。",[21,614,615],{"id":615},"跑步教会我的三件事",[248,617,619],{"id":618},"_1-慢慢来比较快","1. 慢慢来，比较快",[14,621,622],{},"很多新手跑者最容易犯的错误就是急于求成。他们想要用最短的时间跑最远的距离，结果往往是受伤、倦怠、放弃。",[14,624,625,626,629],{},"跑步告诉我：",[198,627,628],{},"真正重要的事情，都需要时间的沉淀","。",[14,631,632],{},"体能的提升、肌肉的强化、心肺功能的改善，这些变化不会在一夜之间发生。但只要每天坚持一点点，一年后回头看，你会发现自己已经走了很远。",[248,634,636],{"id":635},"_2-独处是一种能力","2. 独处是一种能力",[14,638,639],{},"在这个信息爆炸的时代，我们很少有真正独处的时间。手机里的消息、社交媒体上的动态、工作中的邮件，无时无刻不在抢夺我们的注意力。",[14,641,642],{},"跑步给了我一个远离喧嚣的机会。一小时没有手机、没有对话、没有任务，只有我自己和脚下的路。",[14,644,645],{},"这种独处让我学会了倾听内心的声音，整理杂乱的思绪，重新找到生活的重心。",[248,647,649],{"id":648},"_3-过程比结果更重要","3. 过程比结果更重要",[14,651,652],{},"参加马拉松比赛的时候，每个人都会关注自己的完赛成绩。但跑过十几次全马之后，我发现最让我难忘的不是 PB（个人最佳成绩），而是赛道上的那些瞬间：",[220,654,655,658,661,664],{},[223,656,657],{},"清晨出发时志愿者们热情的加油",[223,659,660],{},"陌生跑友递过来的一块能量胶",[223,662,663],{},"撞墙时路边观众递上的一杯温水",[223,665,666],{},"冲过终点时家人朋友的拥抱",[14,668,669],{},"这些才是跑步真正的意义。",[21,671,672],{"id":672},"给新手的建议",[14,674,675],{},"如果你刚刚开始跑步，或者正在犹豫要不要开始，我想对你说：",[677,678,679,685,691,697,703],"ol",{},[223,680,681,684],{},[198,682,683],{},"不要和别人比"," —— 每个人的起点不同，节奏也不同",[223,686,687,690],{},[198,688,689],{},"享受每一次出门"," —— 哪怕只跑一公里，也比坐在沙发上强",[223,692,693,696],{},[198,694,695],{},"投资一双好鞋"," —— 这是对自己身体最基础的保护",[223,698,699,702],{},[198,700,701],{},"找一个跑步伙伴"," —— 有人陪伴会让过程更有趣",[223,704,705,708],{},[198,706,707],{},"记录自己的进步"," —— 回头看你会惊讶于自己的变化",[21,710,711],{"id":711},"写在最后",[14,713,714],{},"跑步十年，我跑过的总里程超过了两万公里。这个数字听起来很夸张，但分解到每一天，不过是五六公里而已。",[14,716,717],{},[198,718,719],{},"伟大源于平凡，坚持创造奇迹。",[14,721,722],{},"希望每一个穿上跑鞋的你，都能在奔跑中找到属于自己的答案。",{"title":134,"searchDepth":135,"depth":135,"links":724},[725,726,731,732],{"id":598,"depth":135,"text":598},{"id":615,"depth":135,"text":615,"children":727},[728,729,730],{"id":618,"depth":525,"text":619},{"id":635,"depth":525,"text":636},{"id":648,"depth":525,"text":649},{"id":672,"depth":135,"text":672},{"id":711,"depth":135,"text":711},"跑步十年，从为了减肥到成为生活的一部分。这篇文章分享我对跑步、生活和自我成长的思考。",{"coverImage":589,"slug":735,"translationKey":735,"locale":145,"category":146,"date":736,"readTime":737,"author":738,"tags":741,"keywords":745},"reflections-on-training","2026-04-08",8,{"name":739,"avatar":740},"老马识途","https://api.dicebear.com/7.x/avataaars/svg?seed=laoma",[742,743,744],"跑步感悟","生活方式","自我成长",[746,747,743,748,749,750,751,752,753],"啤酒肚","减肥","意志力","节奏感","内啡肽","独处","个人最好成绩","累计跑量","/shares/zh/reflections-on-training",{"title":576,"description":733},"shares/zh/reflections-on-training","wF3NWmSqa4c2Zqv9D-NcXR5yBzBZw6dQg74M4htHScM",{"id":759,"title":760,"body":761,"description":1010,"extension":142,"meta":1011,"navigation":168,"path":1034,"seo":1035,"stem":1036,"__hash__":1037},"stories/shares/zh/what-i-did-to-break-3.md","全马破三，我做了什么",{"type":8,"value":762,"toc":1008},[763,768,771,774,779,782,785,788,791,793,796,799,802,805,810,815,818,821,826,829,834,839,842,845,848,851,854,857,862,865,868,871,874,877,882,885,888,891,894,897,900,903,908,911,914,917,920,923,926,931,934,937,940,943,946,949,952,955,958,961,964,967,970,973,976,979,982,985,988,991,994,997,1002,1005],[11,764,765],{},[14,766,767],{},"作为从2017年就跑进330的老精英的跑者，我自认为是资深跑者，目标自然是破三。然而从一开始我就知道，这必然是一个艰难的过程，需要常年坚持系统规律的训练，好在通过几年的努力，我坚持下来了，成绩也是一次又一次在起伏中提升，最终在2020年10月11日成功实现破三。",[14,769,770],{},"日本作家村上春树，在坚持跑步三十多年的时候，写了《当我谈跑步时，我谈些什么》一书。我全马破三，都做了什么……",[14,772,773],{},"2020年10月11日下午，我进行了一个全马测试，成功跑进了三小时，实现了破三目标，内心无比激动，决定写个总结来纪念一下这对于跑者来说，十分重要的里程碑。",[14,775,776],{},[33,777],{"alt":35,"src":778},"/images/shares/what-i-did-to-break-3/b2bb4d34ae516ba69c30df996c2360e1.jpg",[14,780,781],{},"破三，也就是全程马拉松能跑进三小时（300），是很多业余跑步爱好者的终极目标，也是大部分跑步爱好者一辈子也实现不了的愿望。",[14,783,784],{},"在2017年我刚开始搞马拉松训练时，据说全国业余跑者中全马能跑进3小时的不足1000人，国家二级运动员标准也仅仅是3小时10分。菏泽绝大部分跑友只是冲着3小时30分（330）这个成绩而跑的，在当时，能达到330这个成绩的跑友是绝对的精英，在各种比赛中站在A区率先起跑，参加大多数比赛免于抽签（直通）。",[14,786,787],{},"随着全民运动的开展，社会、政府、国家在运动健康领域的宣传和投入越来越大。人民大众对体育锻炼的热情也越来越高。而跑步作为最简单的运动方式发展迅速，全国各地组织的大大小小的跑步比赛，每年都几倍的速度增长，参与到马拉松训练的人口也是越来越多。民众跑步的整体水平迅速提高也是顺理成章的事了。",[14,789,790],{},"最终，马拉松二级运动员的标准也提高到了2小时53分，精英的标准也有提高到300的趋势了。越来越多的跑者不再满足于330的老精英标准，而是瞄准300这个绝对精英标准，甚至是253这个新的国家二级马拉松运动员标准了。",[14,792,767],{},[14,794,795],{},"回顾自己的马拉松训练历程，我都做了些什么？哪些是经验，那些又是教训？如果再重来一遍的话，我是不是可以做得更好？这都需要总结，是对自己将来训练的促进，也是对往事的怀念吧。",[14,797,798],{},"2017年下半年，我从部队转业回到家乡曹县，在人民公园偶遇了周中涛大哥和朱付新。三个人一起训练，初步有了参加马拉松比赛的想法。当时的想法也很简单，就是能完赛。由于自己在部队时五公里的成绩是19分20秒的，在十几公里距离上的训练中很快就适应了。八月份就自测完成了半马，用时一小时50分左右。",[14,800,801],{},"2017年10月份参加了菏泽市企业华阳房产组织举办的第二届半马比赛用时一小时34分钟左右完赛。接下来的几个星期，我在曹县人民公园自测了几个全马，最快3小时23分。",[14,803,804],{},"11月参加了2017年青岛马拉松和2017年济宁环太白湖马拉松两个全马比赛，成绩分别是323、326。",[14,806,807],{},[33,808],{"alt":35,"src":809},"/images/shares/what-i-did-to-break-3/5b29ae367c38a044502f84dbbd7b3b44.jpg",[14,811,812],{},[33,813],{"alt":35,"src":814},"/images/shares/what-i-did-to-break-3/81d91b34b1861764745103dc7d47de86.jpg",[14,816,817],{},"之后，我为长距离的奔跑着了迷，几乎每星期都要围绕菏泽城跑上一圈，距离至少是42公里，经常是跑到50多公里。",[14,819,820],{},"2018年1月14日，我参加了菏泽市政府组织的徒步大赛，赛道距离大概在12公里。我居然夺得了第3名。站上了领奖台，市体育局局长握着我的手说，你们是城市的英雄！那一刻，我真的觉得自己很了不起。",[14,822,823],{},[33,824],{"alt":35,"src":825},"/images/shares/what-i-did-to-break-3/0ed48d54d9621f94025654b8d3126d93.jpg",[14,827,828],{},"2018年我又跑了几场比赛，菏泽半程马拉松，1小时29分58秒，3月份郑开马拉松，3小时16分，9月份日照马拉松，3小时15分。",[14,830,831],{},[33,832],{"alt":35,"src":833},"/images/shares/what-i-did-to-break-3/db1b17d30dc4e435e8185eacae0f210f.jpg",[14,835,836],{},[33,837],{"alt":35,"src":838},"/images/shares/what-i-did-to-break-3/982755fab108f3ffbf674d954fb25054.jpg",[14,840,841],{},"2018年11月，东明马拉松，我有点膨胀了，准备冲进310这个国家马拉松二级运动员标准，却以3小时33分的成绩完赛，崩得一塌糊涂。",[14,843,844],{},"2019年菏泽马拉松，我再次冲击310，又一次以322的成绩败下阵来。2019年4月北京半马，1小时27分创造自己的半马最好成绩。",[14,846,847],{},"2019年夏天，我开始尝试间歇训练，10公里自测突破了40分。",[14,849,850],{},"参加2019年文昌湖半程马拉松，该比赛虽然赛道坡度很大，但我跑得很平稳，平均配速409。紧接着参加齐河半程马拉松127。",[14,852,853],{},"参加单县10公里比赛，用时39分26秒，该比赛被组委会误发了第3名的牌子，最后确认是第5名，错失了第二次站上领奖台的机会。",[14,855,856],{},"2019年11月，我参加了东明马拉松，以307成功突破国家二级马拉松运动员老标准。",[14,858,859],{},[33,860],{"alt":35,"src":861},"/images/shares/what-i-did-to-break-3/d8fc0b6513988bde0c37edb0f99313dd.jpg",[14,863,864],{},"紧接着参加了济南马拉松、上海马拉松，没能实现再突破，以316、318完赛。",[14,866,867],{},"2019年夏天，我托好友于祥英帮我购买了阿迪达斯takumi跑步鞋，第一次穿上了正品运动鞋，感觉到还是好装备更能带来稳定的发挥。",[14,869,870],{},"间歇训练的体验，也让我意识到不同方式的训练，更能提高不同专项能力。通过偶然的机会，加入了无疆破三群，了解到了更多的跑步知识，见到了更多高手的日常训练。每周间歇训练、高强度节奏跑、长距离慢跑三种方式成为了我的跑步必修课。",[14,872,873],{},"2020年元旦，聊城半马我PB126，也中签无锡马拉松，正当准备进一步突破的时候，新冠肺炎疫情让我参赛的想法变成了泡影。",[14,875,876],{},"原本14天的封闭值班模式，也一变再变，毫无征兆的造成了我和同事们两个多月的与世隔绝。",[14,878,879],{},[33,880],{"alt":35,"src":881},"/images/shares/what-i-did-to-break-3/3e7255cf5aed8ec36f99fc563c5d45d3.jpg",[14,883,884],{},"2020年春节刚过，新冠疫情肆虐，武汉封城。全国监管场所执勤模式统一改为14+N+N。作为年轻一代、有追求、想进步的监狱干警，首先进入狱内封闭值班，义不容辞。这次疫情的突然出现，大家都联想到了2003年的非典疫情，然而它的严重性远远超出了大家的想象。正当我们封闭满14天，准备换防之时，湖北、浙江、山东3个省份5个监狱发生了罪犯感染疫情，司法部下达了停止轮换的决定。",[14,886,887],{},"显然，我们对封闭执勤的困难准备是不充分的。作为一个跑步爱好者，我更是有点懵了。都说跑步是最简单的运动，一双鞋就可以展开训练。话虽这么说，但要想获得好的体验，一些装备还是能发挥很大作用的。当然有些传奇跑者的存在，像郓城晁国瑞，穿拖鞋全马PB249，还在跑北京马拉松时，被央视捕捉到了穿拖鞋跑马拉松的镜头，各大媒体争相采访报道，北马“拖鞋哥”的名号传遍全国。",[14,889,890],{},"在马拉松赛道上，还有大量的赤脚跑者，也有个别的西装皮鞋跑者。还有的人皇袍加身，也有孙悟空、猪八戒等卡通形象的扮演跑友。这些看似轻松愉快的马拉松参赛者，其实都是能力超强的大神，不是一般人能轻松模仿得来的。",[14,892,893],{},"作为普通跑步爱好者，我还是更相信科技的力量，基普乔格全马破2行动，除了脚穿数千元一双的Nike碳板鞋，更有引导车配速射线，还有8人一组的兔子，全程轮流破风。",[14,895,896],{},"科学技术的发展更能够帮助人类实现突破，是不争的事实。",[14,898,899],{},"然而，原本为14天的封闭值班所做的准备，我并没有携带支撑规律系统的跑步训练的装备，没有带跑步鞋，也没有带速干衣，甚至都没有戴跑步手表。隔三差五的穿着执勤鞋，冬季警服和大檐帽，活动个30分钟草草了事，是我的训练节奏。",[14,901,902],{},"随着轮换的遥遥无期，我开始慌了，我发现我的体重上升了许多，这是我所不能接受的。在我的心目中，我一直是从前那个少年，还没有做好成为油腻中年大叔的准备。",[14,904,905],{},[33,906],{"alt":35,"src":907},"/images/shares/what-i-did-to-break-3/8483e27847d5c6232bdc41ce3ac2cbb4.jpg",[14,909,910],{},"于是，我重新规划了我封闭值班期间的训练生活。决定先从慢跑减肥开始，一旦停训时间过长，重新开始的过程总是十分痛苦的。首先训练时间的保障就是最大的问题，因为封闭值班的警力只是全员的1/3，这意味着，我们的工作量要比正常值班的工作量大得多。更何况当时是战时，比平时的要求更高，休息的时间自然比平时少了太多，还有就是夜班时间更长，频率更高，每天的精神状态也变得很差。",[14,912,913],{},"但热爱一件事情，一切都不是问题，很快我恢复了十公里跑，经过几个星期的调整。连续奔跑10多公里变得轻松起来，但速度却慢了许多。别说十公里跑进40分钟了，就是每公里跑进4分钟都很吃力。就这样在恢复训练的封闭状态下，时间过得稍稍快了些，心态也慢慢变得平和，体能也足够连续奔跑20多公里了。但是，每一次长距离训练过后，一身警服被汗水完全浸透再风干，全身的汗渍把藏蓝染成了花白。",[14,915,916],{},"终于熬到了换防的日子，一双执勤鞋被穿出了十几个大洞，但它成功完成了使命，陪我度过了最为艰难的时光。",[14,918,919],{},"一个月的居家休息转瞬即逝，告别老婆孩子，重又开始了封闭的漫长煎熬，先是在酒店里隔离观察14天，不能跑步。我不敢闲着，室内折返跑、原地跑、箭步蹲、蛙跳、鸭子步等等腿部力量专项训练，天天搞得不亦乐乎。",[14,921,922],{},"然而，这些室内训练并没有阻止我室外跑步能力的倒退。进入值班阵地，工作之余，尽管我换上了跑步鞋，穿上了速干衣，戴上了智能手表。但是，简单的跑个10公里，心率居然高的吓人。这时我才明白，重新开始，又是我唯一的选择。有了上一次艰难处境的经验，再次封闭值班的我淡定了许多。间歇跑、高强度节奏跑、长距离慢跑、专项腿部力量训练等等。这些跑步相关训练占满了我的休息时间。很快，一个月时间过去了，又迎来了轮换。回到家后，我搞了个十公里自测，居然轻松跑进了39分钟，这大大出乎了我的意料，因为这个成绩是全马破三的一个基本指标。在家休息期间，我又测试了半马，1小时27分完成，并不理想。我明白，自己的训练并不系统，30公里以上的长距离训练的缺失，造成我的有氧耐力跟我的跑力值并不匹配。",[14,924,925],{},"又是几度轮换，复工复产后，值班压力越来越大，工作任务也愈加繁重。但跑步训练对我来说，非但没有难以坚持，反而是缓解我压力的最佳调剂品。",[14,927,928],{},[33,929],{"alt":35,"src":930},"/images/shares/what-i-did-to-break-3/0f7ffaef220b49400970ed32f1dfcea6.jpg",[14,932,933],{},"跑步让我为之疯狂，为之陶醉。但沉溺于跑步的做法还是让我付出了一定的代价。频繁的夜班，繁重的公务需要处理，所剩的时间本就不多，我却任性地增加了训练时间，提高了训练强度，最终身体透支，发出了严重警告，伤风感冒让我的身体踩下了刹车键，所有训练不得不停止。",[14,935,936],{},"有了这次教训，我变得理性了，认清了凡事过犹不及的道理。训练的最终目的是为了让工作、生活更和谐。没有了出色的工作和舒适的生活，训练将毫无意义。我合理设置训练强度，确保每天能量饱满，富有精力应付各类事务。",[14,938,939],{},"又一次轮换居家休息时。测了一次10公里，38分22秒，破三的信心更足了。",[14,941,942],{},"用4分配速跑了两次15公里都完成的很轻松，最后一次还跑进了59分钟。",[14,944,945],{},"长距离训练，我选择了以时间为单位，先是轻松90分钟跑，再是适应2小时跑，到最后连续2个半小时跑也不费劲。",[14,947,948],{},"绝对速度、速度耐力训练方面，我也没有放松，利用几个星期的时间，先是进行200米间歇30组，400米间歇20组，配速在3分20秒左右，后是1000米间歇10组，2000米间歇6组，配速在3分30秒左右。",[14,950,951],{},"期间的1000米跑，还经常跑到3分15秒左右，这又是让我十分惊讶的成绩。因为我在2003年大学一年级上学期期末体育测试时，在学院篮球班排名第一，用时3分20秒。我竟然在人到中年之时，打破了自己17年前正值年少时的1000米记录。",[14,953,954],{},"我觉得，挑战全马300的时候到了，时间定在2020年10月11日早晨。但是生活又一次和我开了一个玩笑，10月10日轮到我值班，往狱内运送原料时，一不小心被平板推车的车轱辘轧住了一只脚，脚趾甲血淋淋的，足弓貌似也受伤了，霍霍的疼。心想完了，不但原计划的全马测试要泡汤，还可能又有停训的必要，我甚至在心里默念，千万不要留下残疾啊，毕竟那一平板推车的原料有几千斤重，轧在脚上，怎能不让我绝望？",[14,956,957],{},"休息了一晚上，脚居然没有出现肿胀，活动了一下并没有太大的不适，所以决定把全马自测推迟到当天下午。",[14,959,960],{},"10月11日下午2点过后，我就开始了准备工作，因为稍微有点小雨，就没有选择穿背心，而是穿上了速干短袖T恤，戴上了一副自己比较喜欢的护臂，穿上1分竞速短裤和毛巾料的马拉松运动袜，戴上小腿套，穿上了特步160X跑步鞋，这是一款国产的马拉松碳板鞋，经多次试穿，稳定性非常好。准备了一瓶纯净水，一玻璃杯水冲进两袋固体饮料宝矿力水特，吞了3个能量胶带，带上了2个能量胶，和2个盐丸，来到了我的自测跑道上。",[14,962,963],{},"这个跑道是在我家小区门口，共2.17公里，路面都是2年内新修的柏油路。我把水、固体饮料、盐丸和能量胶透过一个墙缝，藏进一片废墟里。开始了热身活动，先做10个健步蹲、10个蹲跳、10个内侧压腿、10个外侧压腿、10个前踹，再做30个后踢腿30个高抬腿各2组，最后70米冲刺跑两组。开始出发，不慌不忙第一公里4分配速。",[14,965,966],{},"第一圈2.17公里9分内轻松完成，第2圈,也是4分出头的配速稳定完成。2圈过后把手伸进墙缝，取出纯净水，喝了一大口，大约1/4瓶。",[14,968,969],{},"第3圈，第4圈依然平稳。也是。4分零几秒的配速，喝了一口固体饮料，大约1/3杯，甘甜，跑起来更有劲儿了。",[14,971,972],{},"第5圈、第6圈依然平稳。6圈过后，手伸进墙缝，取出那2个能量胶，再去取盐丸，却够不到了，只好全身趴在地上，用手指头拔了好久才摸到，等把盐丸从墙缝里取出来时，胳膊累的想抽筋儿，吃掉了那2个盐丸，又喝掉了1/4瓶的纯净水，这一公里的配速显示5分多。不过不影响大局，前期积攒的富裕时间足够用来挥霍。",[14,974,975],{},"第7圈，第8圈，依然平稳，又喝了一大口的固体饮料，还是1/3杯，身体又为之一振。",[14,977,978],{},"过半程时，1小时27分多，满意。",[14,980,981],{},"10圈过后又喝掉了1/4瓶的纯净水，配速稍稍慢了一些，但仍在4分15秒以内。",[14,983,984],{},"12圈后，喝掉了最后一口固体饮料，感觉还算舒服地来到了30公里的关口。",[14,986,987],{},"14圈过后，喝掉最后一口纯净水，也失去了所有的依靠，但也感觉再无累赘，只需平稳向前，必然成功。",[14,989,990],{},"然而，通往成功的路并不舒服，大腿处时不时有发紧的感觉，这是抽筋的前兆，我努力调整跑姿，让自己尽量在机械的惯性下往前推进，配速降了一些，但都在4分30秒之内，完全可以接受，挺过了第16圈、第17圈。",[14,992,993],{},"到第18圈第19圈，迎着成功的幸福的召唤继续坚持。",[14,995,996],{},"最后1公里的加速，自然是喜悦的宣泄。42.20公里时，我按下了跑表结束键，2小时58分20秒，全马净时间2小时58分16秒，至此所有的付出都值得了，我的努力得到了回报。",[14,998,999],{},[33,1000],{"alt":35,"src":1001},"/images/shares/what-i-did-to-break-3/39704596a27dbe97227878cb8623ec9d.png",[14,1003,1004],{},"从此，在自己的心目中，我就是那个精英跑者。",[14,1006,1007],{},"玩跑步，我是认真的。",{"title":134,"searchDepth":135,"depth":135,"links":1009},[],"日本作家村上春树，在坚持跑步三十多年的时候，写了《当我谈跑步时，我谈些什么》一书。2020年10月11日下午，我进行了一个全马测试，成功跑进了三小时，实现了破三目标，内心无比激动，决定写个总结来纪念一下这对于跑者来说，十分重要的里程碑。",{"coverImage":778,"slug":1012,"translationKey":1012,"locale":145,"category":146,"date":1013,"readTime":1014,"author":1015,"tags":1017,"source":1024,"keywords":1025,"races":1030},"what-i-did-to-break-3","2026-04-21",18,{"name":1016,"avatar":134},"跑马去旅行",[1018,1019,1020,1021,1022,1023],"跑进三小时","比赛直通","间歇训练","上海马拉松","跑步必修课","力量专项训练","https://mp.weixin.qq.com/s/6aYa7CcHqAfqBYQJBtEUPw",[1018,1019,1020,1021,1022,1023,1026,1027,1028,1029],"全马破三","马拉松训练经验","新冠肺炎疫情","全马自测",[1031,1032,1033],"jinan-marathon","shanghai-marathon","qingdao-marathon","/shares/zh/what-i-did-to-break-3",{"title":760,"description":1010},"shares/zh/what-i-did-to-break-3","XAm2g5ggeuUnWRAZB6SBKME_vxwGUf_PR3Jgchwotao",[1039,4],{"id":1040,"title":1041,"body":1042,"description":1051,"extension":142,"meta":1165,"navigation":168,"path":1183,"seo":1184,"stem":1185,"__hash__":1186},"stories/shares/en/sub-3-belief-training-lessons.md","Breaking 3 Hours Is a Faith: Truths I Learned in Training",{"type":8,"value":1043,"toc":1158},[1044,1049,1052,1056,1059,1062,1067,1070,1073,1077,1081,1085,1088,1091,1095,1098,1102,1106,1109,1112,1115,1119,1122,1125,1128,1132,1135,1138,1141,1145,1149,1152,1155],[11,1045,1046],{},[14,1047,1048],{},"During winter training, I took every training plan seriously. Every persistence through exhaustion was accumulating strength for a breakthrough. In the month before the Baoding Marathon, Coach Longjing tailored a race-prep plan for me: aerobic runs, interval runs, and endurance runs scientifically combined, all of which I executed strictly without the slightest slack. That month, my mileage reached a record 372 kilometers.",[14,1050,1051],{},"April 20, 2025, at the finish line of the Baoding Marathon, my watch stopped at 2:59:38. From a complete novice to finally touching that long-dreamed-of sub-3 time, this course witnessed my transformation watered by sweat.",[21,1053,1055],{"id":1054},"the-seed-of-transformation-quietly-sprouted","The Seed of Transformation Quietly Sprouted",[14,1057,1058],{},"In August 2023, I was still a laid-back runner with a monthly mileage of fifty kilometers, perfectly satisfied when my 5K dipped under 23 minutes. In September, at the Olympic Forest Park, through a cycling-and-running club, I met Coach Yaxin. Coach Yaxin taught key technical running movements; those novel terms and postures exuded professionalism, leaving a deep impression on me. What surprised me even more was that my fellow runners were actually preparing for marathons under the coach's guidance.",[14,1060,1061],{},"A marathon? 42.195 kilometers! For someone over forty, this was simply a fantasy, something I wouldn't even dare to think about. But later facts proved that just because you haven't done something doesn't mean you can't—perhaps you're just missing an opportunity and the determination to take the first step. Meeting Coach Yaxin created that opportunity, and I bravely took that crucial first step.",[14,1063,1064],{},[33,1065],{"alt":1066,"src":36},"Image",[14,1068,1069],{},"Having never run long distances before, under the coach's guidance, I gradually managed 10K, 15K, 20K. My pace made rapid progress too, improving from over 5:00/km to over 4:00/km, and my monthly mileage easily surpassed the 150-kilometer mark.",[14,1071,1072],{},"On November 12, I stepped onto the course for the first time, participating in the Fangshan Half Marathon and finishing in 1:36. This breakthrough experience completely overturned my perception of myself and made me truly understand the qualitative leap that systematic training brings.",[14,1074,1075],{},[33,1076],{"alt":1066,"src":47},[14,1078,1079],{},[33,1080],{"alt":1066,"src":52},[21,1082,1084],{"id":1083},"first-marathon-ignites-the-dreama-310-spark-lights-the-sub-3-craving","First Marathon Ignites the Dream—A 3:10 Spark Lights the Sub-3 Craving",[14,1086,1087],{},"In the following months, with persistent training, my running ability continued to climb. In March 2024, my monthly mileage hit a record of over 250 kilometers. It was time to test the results of training with a full marathon.",[14,1089,1090],{},"My first marathon journey to Huaian on April 21, 2024, was like a reckless yet passionate departure. Before the race, I set a goal of breaking 3:30. I didn't expect to feel so unusually excited on the course, and the enthusiastic cheers of the Huaian people were like an injection of adrenaline. I performed above my level and ultimately finished in 3:10, exceeding the mission. This success ignited my craving to break three hours. But I deeply knew that to bridge the 10-minute gap from 3:10 to 3:00, passion alone wouldn't suffice; regular, scientific training was the right path.",[14,1092,1093],{},[33,1094],{"alt":1066,"src":67},[14,1096,1097],{},"Thus, in June 2024, I resolutely joined the Running Academy Summer Training Camp. Here, alongside like-minded runners, I systematically learned core techniques such as pose, fall, and pull. Every correction of form was reshaping my understanding of running, making my stride gradually lighter and more efficient.",[14,1099,1100],{},[33,1101],{"alt":1066,"src":75},[21,1103,1105],{"id":1104},"tempered-into-steeltwo-wake-up-calls-from-hitting-the-wall","Tempered into Steel—Two Wake-Up Calls from Hitting the Wall",[14,1107,1108],{},"Carrying the results of the summer training camp, I challenged the 2024 Beijing Marathon on November 3 with full confidence. However, running too aggressively in the first half caused me to run out of steam in the second half, ultimately finishing in 3:27. The sub-3 plan fell through with regret.",[14,1110,1111],{},"In December 2024, I continued to participate in the Running Academy Winter Training Camp, further refining technique and accumulating strength.",[14,1113,1114],{},"Then came the January 5, 2025 Xiamen Marathon. Due to the short winter training period and limited improvement in ability, I was still a bit anxious in the first half and didn't control the rhythm well. Combined with Xiamen's hilly course being difficult to manage, I finished in 3:12 and was once again shut out of the three-hour mark. These two failures were like heavy hammers, but they also woke me up: a marathon is 42 kilometers that tests not only your legs but also the strategy in your mind and the composure in your heart. The cliff-like drop in pace during the second half of the Beijing Marathon was the most vivid portrayal of despair after hitting the wall.",[21,1116,1118],{"id":1117},"breaking-3-hours","Breaking 3 Hours!",[14,1120,1121],{},"Reflecting painfully on the lessons. During winter training, I took every training plan seriously. Every persistence through exhaustion was accumulating strength for a breakthrough. In the month before the Baoding Marathon, Coach Longjing tailored a race-prep plan for me: aerobic runs, interval runs, and endurance runs scientifically combined, all of which I executed strictly without the slightest slack. That month, my mileage reached a record 372 kilometers.",[14,1123,1124],{},"On the eve of the race, my training condition was better and better than before. I broke 38 minutes in a Haidian 10K race, ran a half-marathon training session under 1:26, and completed a 32K long run with negative splits at an average pace of 4:12. All of this gave me full confidence for the upcoming race!",[14,1126,1127],{},"On race day, April 20, I carried the solid confidence of training and stepped onto the course with my training camp teammates. I silently told myself: breaking three hours hinges on this moment, leave no regrets!",[14,1129,1130],{},[33,1131],{"alt":1066,"src":106},[14,1133,1134],{},"For the first 10K, I kept the coach's instructions firmly in mind, step by step, tightly controlling my pace at around 4:20/km. After 10K, my body got into the groove and gradually accelerated to 4:10/km, feeling good. After 32K, due to rising temperatures and elevated heart rate, exhaustion flooded in like a tide, and my pace gradually dropped above 4:20/km. But images of past training flashed through my mind, and the obsession with breaking three hours supported me to grit my teeth and hold on. Although the weather wasn't cooperative, the enthusiasm of the Baoding people gave me boundless strength—no sub-3, no giving up.",[14,1136,1137],{},"In the final few kilometers, every step felt like walking on cotton, and like dragging a thousand-pound weight. I held my running form tightly, my brain racing wildly, my mental abacus clicking away: \"What's the current pace? How far is left? What average do I need to get under three hours?\" My body was struggling at the edge of its limit, but my feet dared not slacken for a moment, desperately adjusting my stride to the calculated rhythm.",[14,1139,1140],{},"In the end, pushing through the high temperatures and near exhaustion, I sprinted across the finish line with all my might. The time stopped at 2:59:38. I finally achieved my long-dreamed-of sub-3 goal!",[14,1142,1143],{},[33,1144],{"alt":1066,"src":120},[21,1146,1148],{"id":1147},"epilogue","Epilogue",[14,1150,1151],{},"Looking back at these five hundred-plus days and nights, from a clueless novice to a butterfly emerging from its cocoon, what I gained was not just a breakthrough in numbers, but countless crossings of my own boundaries.",[14,1153,1154],{},"It was the scientific guidance of the Running Academy training camp, the precise sculpting of Coach Longjing, the side-by-side shouts of teammates, and most of all, my own grit through countless early mornings and dark nights that together forged this road toward the \"faith of breaking three hours.\"",[14,1156,1157],{},"The future? The road is still long. I will carry this resilience etched into my bones and this burning passion to continue racing toward the next journey.",{"title":134,"searchDepth":135,"depth":135,"links":1159},[1160,1161,1162,1163,1164],{"id":1054,"depth":135,"text":1055},{"id":1083,"depth":135,"text":1084},{"id":1104,"depth":135,"text":1105},{"id":1117,"depth":135,"text":1118},{"id":1147,"depth":135,"text":1148},{"coverImage":36,"slug":144,"translationKey":144,"locale":1166,"category":1167,"date":147,"readTime":148,"author":1168,"tags":1170,"keywords":1175,"source":163,"races":1182},"en","Runner Experience",{"name":1169,"avatar":134},"Pose Method",[1169,1171,1172,1173,1174],"Laid-Back Runner","Huaian Marathon","Baoding Marathon","Sub-3 Training Plan",[1176,1171,1177,1178,1179,1180,1172,1181],"Winter Training Plan","Olympic Forest Park","Fangshan Half Marathon","Pace","Monthly Mileage","Training Camp",[165,166,167],"/shares/en/sub-3-belief-training-lessons",{"title":1041,"description":1051},"shares/en/sub-3-belief-training-lessons","tiEkC7L-OWFGe-ES3QT5yu3A_1SsWiNRrkaKO_ReEwc",[1188,1205,1222],{"id":1189,"slug":1190,"seriesSlug":165,"name":153,"startDate":1191,"image":1192,"place":1193,"i18n":1196},"69e71aa602e180c2e66d6260","huaian-marathon-2026","2026-04-12T00:00:00Z","https://images.unsplash.com/photo-1619964721864-544fc6ec9f55",{"city":1194,"country":1195},"淮安","CHN",{"name":1197,"city":1198,"tags":1199},{"zh":153},{"zh":1194},{"zh":1200},[1201,1202,1203,1204],"标牌赛事","运河文化","湖光美景","淮扬名城",{"id":1206,"slug":1207,"seriesSlug":166,"name":1208,"startDate":1209,"image":1210,"place":1211,"i18n":1213},"69e71aa602e180c2e66d61d4","beijing-marathon-2026","北京马拉松","2026-10-18T00:00:00Z","https://images.unsplash.com/photo-1597395752382-bf5c128aaab8",{"city":1212,"country":1195},"北京",{"name":1214,"city":1215,"tags":1216},{"zh":1208},{"zh":1212},{"zh":1217},[1218,1219,1220,1221],"中国大满贯","天安门起跑","金标赛事","历史最悠久",{"id":1223,"slug":1224,"seriesSlug":167,"name":1225,"startDate":1226,"image":1227,"place":1228,"i18n":1230},"69e71aa602e180c2e66d610c","xiamen-marathon-2026","厦门马拉松","2026-01-11T00:00:00Z","https://images.unsplash.com/photo-1734333107764-b9d5dd16676e",{"city":1229,"country":1195},"厦门",{"name":1231,"city":1232,"tags":1233},{"zh":1225},{"zh":1229},{"zh":1234},[1235,1236,1220,1237],"最美滨海赛道","冬季赛","国内顶级",1776995458196]