在你离开前一两天安排你长距离跑的计划。
And try to schedule your long run a day or two before you leave.
长距离跑是马拉松备战的关键之一。
One crucial ingredient of your marathon running preparation is the long run.
实现自动化不是短跑，它是一个长距离跑。
Achieving automation is not a sprint, it is a long distance run.
长距离跑。
在长距离跑之间，大多数训练仅需30分钟。
同时，我们的长距离跑大多数是以耐力为主。
At the same time, most of our long runs are endurance-focused.
长距离跑也许是您马拉松训练中最重要的训练。
The long run is perhaps the most important workout that you will do in your marathon training.
什么是长距离跑？
每2~3次长距离跑中来一次快速结束的长距离跑。
在所有的长距离跑项目中，马拉松是对人生理和心理的最大挑战。
Of all the distance running events, the marathon presents the greatest challenges both physically and mentally.
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.
但是，您的马拉松训练不应该以这些长距离跑为中心。
These long runs, however, shouldn't be the center of your marathon training universe.
在长距离跑或比赛结束时，为什么我总是质疑生命的意义？
At the end of a long run or race, why do I question the meaning of life?
如果您正在训练马拉松，最好将您的目标配速融入长距离跑。
If you're training for a marathon, it's best to integrate your target pace training into your long runs.
“长距离跑让你身体能跑得更有效率，”McMillan说道。
"Long runs teach your body to run more efficiently," says McMillan.
不过任何超过你三周以来最长距离的跑步都称算得上是长距离跑。
However, any run that is longer than any distance you have covered in the past three weeks qualifies as long. Don't feel embarrassed if that means your long run would be three miles-or less.
现在，最新训练方法指出，长距离跑不像传统上认为的那样重要。
Now, newer training methods suggest that the long run is not as important as traditionally believed.
每一周训练的基本模式都应该是短距离跑，中距离跑，短距离跑，长距离跑。
The basic formula for any week's training is going to be short run, medium run, short run, long run.
答：在高强度训练或长距离跑之后，您很可能感到浑身肌肉酸痛。
Answer: After a hard workout or a long run, you're most likely going to feel some overall muscle soreness.
从您的马拉松日期起倒数3 - 4周，确定您最后一个长距离跑。
Count back from your marathon date by 3-4 weeks and schedule your last long one.
如果你在外出的时候没有进行长距离跑，你可以将其结合到你的休假计划中。
If you do end up doing that long run while you're away, you can integrate it into your vacation plan.
同样重要的是，马拉松选手可以利用长距离跑在长距离跑途中试吃能量凝胶。
It is also important that marathoners use the long run to experiment with taking energy gels during long runs.
找一条新的路线，试试快速跑或者长距离跑，间歇跑，听音乐跑或者不听音乐跑。
Find a new route, try speed running or long distance running, do intervals, run with or without music.
长距离跑可以改善您的心血管系统，更有效地为运动肌肉输送血液和排出废物。
Long runs improve your cardiovascular plumbing system so that you can better deliver blood to the exercising muscles and withdraw the waste more effectively.
无论您的目标是什么，长距离跑与在您跑步计划中的任何元素相比对您更有帮助。
Whatever your goal, the long run will help you more than any component of your running program.
这意味着我们长距离跑的典型配速是比我们的比赛配速每英里慢30- 40秒。
This means we run them at a pace that's typically 30 to 40 seconds slower per mile than what we'll run on race day.
长距离跑当然要做，但是别忘了亚索800，因为这才是让你在目标时间内冲过终点的保证。
Of course, do your long runs but definitely don't skip the Yassos because they are what will get you to the finish line in your goal time.
在最初几周训练中，每隔一周，在长距离跑时，加入一二段一二分钟的马拉松配速跑。
In the early weeks of training, scatter a few marathon target pace segments lasting a few minutes apiece into one long run every other week.
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.
记住，对于有些天赋的三年级或四年级中学生，长距离跑的底线应该是9 -10英里。
Keep in mind that for any talented junior or senior high school runner, running 9-10 miles for a long run should be a minimum.
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