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为跑步制定计划：开始制定跑步计划

选择现成的跑步计划，或听取专家的建议，以了解如何制定自己的跑步计划。尝试使用我们的个性化跑步计划和其他简单易用的工具，指导自己迈向成功。

Polar 跑步学院

跑步配速计算器

跑步配速计算器帮助计算跑步的时间、距离和配速。

跑步计划模板

现成的 5K、10K、21K 和 42K 计划模板，让您轻松开启跑步之旅。

跑步计划

使用适合自己特质和目标的个性化训练计划。

越野跑入门指南

您是否对一成不变的跑步习惯和路线感到厌烦？如果想探索新路线并拓展思维，越野跑可能正适合您——越野跑可以让您忘记配速和里程，专注于旅程而不是目的地。

More in english

How to build a workout with phases

In addition to the actual work phase, it’s good to include also a warm-up, a cool-down and some stretching to your workout—whatever your sport is.

What's the best running plan for you

No matter your preferred discipline, a training plan is essential to maximize your success. From hiring a running-specific coach to finding a random free running plan online, it can be tough to figure out what’s right for you and your goals.

How to create your own running training plan

How can you build a running training plan without hiring a coach? Triathlon coach Greg Mueller breaks down how to personalize your plan with helpful tools, resources and metrics.

Looking for a running buddy? 5 awesome running apps to find support and boost motivation

Running can be lonely. There may be times when you need support from runners like yourself who get your pain when your motivation wanes and help you through those tough moments.

Do you need a running coach?

Here are 5 reasons why hiring a running coach might be useful for runners of all levels and how to find the right running coach for you.

How to be your own running coach

It’s totally doable to be your own running coach but to start off on the right track, take a look at these tips on motivation, tools and resources for self-coached runners from a world-class endurance runner Calum Neff.

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