将10 -英里乳酸门槛跑，变作坡道训练。
为此，每周的乳酸门槛跑，按您的乳酸门槛配速，越来越流行。
Toward that end, the weekly tempo run, done at the pace of your lactate threshold, became popular.
乳酸门槛跑和反复跑1-2英里，中间加以短暂的休息，这样更重要。
Tempo runs and repeats of 1-2 miles with short recoveries are even more important.
第二个阶段，会增加一部分速度训练，包括乳酸门槛跑和长距离的反复跑。
Phase two, preparation, adds a layer of speed by introducing tempo runs and long repeats.
另一种提高您配速的方法是将速度训练和乳酸门槛跑融入您的马拉松训练。
Another way to increase your pace is to include speed work or tempo runs into your marathon training.
他建议为了增强意志力，间歇跑，坡道重复跑，和乳酸门槛跑，至少每周一次。
He recommends intervals, hill repetitions, and tempo runs at least once a week to build your mental muscle.
最后，乳酸门槛跑，和您平常的长跑差不多，只是快一些，相当于您的最佳10- K比赛配速。
Finally the tempo run. This is just like your regular distance run, just at a faster pace. These are usually around your best 10k race pace.
尽量保持您的乳酸门槛配速，跑6英里小坡度下坡，然后，上坡跑2英里，包括4组400-米，-至600 -米上坡跑。
Trying to maintain your tempo pace, run 6 miles slightly downhill, then run 2 miles that incorporate four 400-to 600-meter uphills.
耐力跑是有氧运动，马拉松倾向保持跑在开始累积乳酸的运动程度之下，亦即所谓的氧债门槛(AT)。
Endurance RACES are aerobic RACES. Marathons tend to be run at just below the level where you start to accumulate lactic acid, which is known as the anaerobic threshold (at).
耐力跑是有氧运动，马拉松倾向保持跑在开始累积乳酸的运动程度之下，亦即所谓的氧债门槛(AT)。
Endurance RACES are aerobic RACES. Marathons tend to be run at just below the level where you start to accumulate lactic acid, which is known as the anaerobic threshold (at).
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