如果你正在为马拉松比赛训练，不要抱有露个面就能轻松跑完全程的期望。
If you're training for a marathon, you wouldn't expect to turn up and just be able to run it.
轻松跑20- 60分钟。
第5天：休息，交叉训练，或短距离轻松跑。
轻松跑可以使他们更轻松地面对下午的高强度训练。
我还建议长距离跑后的一天应该轻松跑或者干脆不跑。
I also recommend that you take the day after easy, or completely off.
星期一：休息，轻松跑或交叉训练，70%的最大心率。
Monday: Rest, run easy, or cross-train at 70% of Max heart rate.
在轻松跑时，他们会切换到按3 - 3节奏进行呼吸。
作为跑步新人，您最好专注于轻松跑，并以它作为您的训练核心。
As a new runner you are much better off focusing on easy running. That should be the core of your training.
在高强度训练过程中，您的轻松跑和高强度训练应该有很大的配速差异。
During heavy training there should be a big difference between your easy and hard training paces.
水中跑步是受伤跑者的一个好选择，也是轻松跑步训练日的一个好替代。
Water running: Water running is a great alternative for injured runners or as a substitute for an easy running day.
每周有5天，我早上进行大约6英里的轻松跑，下午进行一个高强度跑。
Five days a week, I'd do an easy six miles or so in the morning and follow it with a hard workout in the afternoon.
开始时，轻松跑10- 30分钟，然后，提速至您的马拉松配速附近。
Start with 10 to 30 minutes of easy running, then pick up the pace to around your marathon pace.
针对半程或全程马拉松训练的跑步者应该在强度训练之外增加一次45分钟的轻松跑。
Runners training for a half or full marathon should add an easy 45-minute run into the week, along with the intensity run.
走路：走路是一种替代轻松跑的极好运动，特别是您在长距离跑和速度训练之后的恢复期。
Walking: Walking is a good activity to substitute for an easy running day, especially if you're recovering from a long run or speed workout.
即使是在你的基础训练阶段——即使你不想再参加比赛——包括在你每周至少两次的轻松跑的最后放松的、轻快的跑大概100米。
Even during your base training phases-in fact, even if you're never going to race again-include relaxed, fast runs of about 100 meters at the end of at least two easy runs each week.
在轻松跑的最后，做8 ~10组20 ~ 25秒的恢复跑(或者重复跑8 ~ 10组100米恢复跑)，用你5在千米比赛最后冲刺的速度跑。
Do eight to 10 20 - to 25-second pickups (or the time equivalent of 100 meters) at the end of an easy run once or twice a week.
你可以在你轻松跑之后作10*20～30秒的冲刺，在这个阶段的最后几周，可以在一次跑步中增加10～15 分钟的快跑（速度不要超过你的半程配速）。
Do eight to 10 x 20- to 30-second bursts of speed at the end of one or two of your easy runs.
这辆轿车跑长途，开起来很轻松。
我认为，最好是开始容易些，等你跑的顺利和轻松再越来越快。
It is better, I think, to begin easily and get your running to be smooth and relaxed and then to go faster and faster.
“刚开始跑的时候，保持轻松，逐步加速直到达到你的正常、自身适应的速度”Alyanak说。
"When you do start running, start out really easy and gradually speed up until you're at your normal, easy-run pace," says Alyanak.
记住要遵循强-弱的规则——如果今天你上强度了，那么明天就应当休息或者很轻松的恢复性跑。
Always use the hard-easy rule - if you run hard one day, rest or do a very easy recovery run the next.
在楼梯上跑上跑下，直到你的腿觉得轻松了。
为了跑得更远(现在的目标是10千米)，你需要在大部分训练中跑的轻松一点。
Go easy.In order to run farther (in this case, your 10k distance), you've also got to run easy during most of your workouts.
这个阶段强调轻松的耐力跑，但是记住不要把基础训练和健康跑混淆起来，你是通过增加你跑步的距离以及作一些速度和力量练习来打基础。
This phase emphasizes easy miles, but don't confuse base training with fitness running. You are building a base by increasing miles and adding some speed and strength work.
为了跑得更远(现在的目标是10千米)，你需要在大部分训练中跑的轻松一点。
Go easy. In order to run farther (in this case, your 10k distance), you've also got to run easy during most of your workouts.
你会自我感觉越来越好，每天越跑越轻松。
埃斯坎先生以前训练的时候每八分钟跑一公里，但在比赛中他跑的更快一些，而且似乎很轻松。
Mr. Escandon had been training by running eight-minute miles but now, he said, he was going much faster, and it all seemed effortless.
引擎效率不会高于电池，不过可以轻松保持当前功率跑上足够长的一段路。
The engine doesn't top off the battery but simply runs long enough to maintain performance.
轻松地跑可以让你跑得更强壮，更快或者是更远。
Running easy translates to a stronger, faster or longer distance run down the road.
但是选择的天平上，除此之外便是不可逾越的城乡差距——像赵艾这样的孩子仍处于困境之中，而他同龄的城里孩子们，已轻松的跑在了前面。
But the alternative is an unbridgeable gap between town and country - with children such as Zhao Ai stranded in poverty as his urban peers romp ahead.
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