如果你最近急剧增加了你的跑量，应该考虑收缩一下，同样的是要减少新的山坡训练和速度训练。
If you have steeply increased your mileage recently, you might consider holding back a bit. Likewise, back off on new hill work or speed work.
每个月进行若干次短距离的山坡反复跑训练可以帮助你保持步幅、肌肉力量和踝关节的灵活性。
Short hill repeats a few times a month will help your stride length, muscular strength and ankle flexibility.
山坡法特莱克训练：大概10天一次，先慢跑10分钟热身，然后你能找到的盘山路跑30分钟，所有上坡的地方加速，然后下坡时候慢跑下来，尽量保持一个比你10公里比赛稍微慢一点的稳定的总体速度。
Every 10 days or so, warm up by jogging for 10 minutes, then run for 30 continuous minutes over the most rolling terrain you can find. Accelerate on all uphills and jog easily on the downslopes.
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