The distance and speeds are best for intermediate runners, but you can change the speeds based on your running level.
距离和速度对中级跑步者是最好的，但是你可以根据你的跑步水平更改速度。
The distance and speeds are best for intermediate runners, but you can change the speeds based on your running level.
距离和速度对中级跑步者是最好的，但是你可以根据你的跑步水平更改速度。
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