开始时，轻松跑10 - 30分钟，然后，提速至您的马拉松配速附近。

Start with 10 to 30 minutes of easy running, then pick up the pace to around your marathon pace.

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在训练的最后几周，每段马拉松配速跑应该为5 K左右。

During the final weeks of training, do marathon target pace segments that are as long as 5k apiece.

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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.

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