That's were tempo runs come in.
这就是为什么需要引入节奏跑了。
为什么节奏跑重要？
Tempo runs are good workouts when you’re ready.
当你达到某种程度的时候，“门槛跑”是一种很不错的训练方式。
Tempo runs and repeats of 1-2 miles with short recoveries are even more important.
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。
And it was a new approach to tempo runs, Noble believes, that helped him dip below 3:00.
这也是一个新的节奏跑步法，Noble相信，这个方法让他的成绩提高到了3小时以内。
Phase two, preparation, adds a layer of speed by introducing tempo runs and long repeats.
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。
Tempo runs should be done slower than 5k or 10k pace, but faster than half marathon pace.
门槛跑一般是以比5千米或10千米配速稍慢一些速度跑，但是比半程马拉松的速度要快。
Another way to increase your pace is to include speed work or tempo runs into your marathon training.
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。
He recommends intervals, hill repetitions, and tempo runs at least once a week to build your mental muscle.
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。
The conservative view on tempo runs suggests that you cover 20 to 40 minutes at a pace that's 10 to 20 seconds per mile slower than your 10-K pace.
保守的观点认为，节奏长跑就是要你用比10-K比赛每英里慢10到20秒的速度跑20到40分钟。
When your weekly miles include tough track workouts, tempo runs, and short repeats, they're harder to recover from than if you do the same volume of easy aerobic running.
当你每周英里包括严格的跑道训练，节奏跑和短距离重复跑，他们会比做等量的简单有氧跑步要难恢复。
If a runner increases his or her LT through tempo runs, she will be able to reduce the accumulation of lactic acid and run at higher speeds without suffering muscle fatigue.
如果通过提高跑步者的乳酸门槛，他或她将能够减少乳酸堆积，在高速度奔跑时，也不会肌肉疲劳。
On tempo days, he runs 4 miles at a pace that's 10 to 20 seconds per mile slower than 10-K race pace.
在节奏训练中，他用每英里10～20秒的速度一次跑4英里，这个速度比10-K的比赛稍慢。
It's not about having the most skillful players in order to play attacking football. It's about making those quick runs, moving the ball at a high tempo and making the one-two touch passes.
打出攻势足球的先决条件不是拥有高超技术的球员，而是打出流畅的配合、快速的带球、犀利的奔跑还有漂亮的二过一等等。
As incredible as it seems, many marathoners perform their long runs at a specific, slower-than-goal pace and then expect to complete their marathons at a tempo which is about a minute per mile faster!
似乎难以置信，许多马拉松人平时按一个慢于目标配速的具体配速跑长距离，却期待着比它每英里快约1分钟的配速完成他们的马拉松！
As incredible as it seems, many marathoners perform their long runs at a specific, slower-than-goal pace and then expect to complete their marathons at a tempo which is about a minute per mile faster!
似乎难以置信，许多马拉松人平时按一个慢于目标配速的具体配速跑长距离，却期待着比它每英里快约1分钟的配速完成他们的马拉松！
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