马拉松跑者不会从4百米反复跑中得到助益。
Marathoners don't derive much benefit from 400-meter repeats.
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.
找一段至少50 - 75米长的陡坡，在上面反复跑，每两周跑一次。
Find a steep hill that's at least 50 to 75 meters long, and run hill repeats on it once every two weeks.
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