Shave precious seconds off your running time and you just might win your next 5K.
缩短几秒钟的时间，下次的5千米比赛或许你就能获胜PxT!1HzAhbjmVWLC。

You Will Need
你需要

Running shoes
跑鞋

Interval training
间隔训练

Strength training
力量训练

Cross-training
交叉训练

Time trials
计时测验

A caffeinated beverage
含咖啡因的饮料

Steps
步骤

Always consult a physician before attempting to do any exercise or exercise plan.
试图进行任何锻炼或锻炼计划之前一定要向医生咨询%j&US7GTMGYWG。

STEP 1 Get proper running shoes
1.买双合适的跑鞋

Acquire the proper running shoes. Go to a specialty store and get fit for a quality pair. Don’t wear your running shoes for anything but running.
买双合适的跑鞋2URciSJ0[sWJ85&。到专卖店，试穿一双质量比较好的跑鞋L8*si560tgoRChCGIYD。只有跑步的时候才穿这双跑鞋DZ)h6j9fZD(d。

STEP 2 Practice interval training
2.进行间隔训练

Practice interval training by running on a track at your race pace for two to three minutes followed by a 90-second rest. Aim for 90 strides in 30 seconds, alternating hills and sprints. Do intervals no more than twice a week, and rest the day after your interval.
进行间隔训练，在跑道上按照比赛时的速度跑动两到三分钟，然后休息90秒钟-w2ZA8j8PC!e4W-6g*Dx。30秒内跑90步，爬坡和冲刺交替进行_@9Z,q;bLlasaze#dy,。每周进行间隔训练不要超过两次，进行锻炼后的一天休息5k|dI9%TfSTn6~。

Stay hydrated by drinking plenty of water, especially before and after workouts.
喝足够的水，保持充足的水份，尤其是锻炼前后[LIh^#.,1lb7VY。

STEP 3 Increase long runs
3.增加长跑

Increase the length of your long runs every two weeks to improve endurance and concentration. Long runs should be a slower per-mile pace than your race pace. Stretch, warm up, and cool down after workouts.
每两周增加长跑的长度，增强耐力和注意力N0I]Tioll_F7X-*1。长跑时每英里的速度要稍慢于比赛时的速度%R*Z3u6SYM0~zmH!G=。做伸展和热身运动，锻炼后要平静下来,HrKh^rw~xXl,*CQO*d。

STEP 4 Do strength training
4.进行力量训练

Do strength training to keep your body injury free. Increasing muscle tone in all areas of your body helps you on longer run days and gives you greater power.
进行力量训练，避免身体受伤LIvYs]p|OF。增强身体各部位的肌肉可以帮你跑得更远，让你更有力量)o268WCXW%-igBC*XQ8。

STEP 5 Add other workouts
5.增加其他训练

Add other types of workouts, such as biking or spinning, a few times a week. You’ll increase your fitness level and strengthen your leg muscles, which will translate to better run times.
每周加入几次其他方式的训练，比如骑自行车或旋转IAIB%XRuEGa。这样可以增强身体素质，增强腿部肌肉，从而缩短比赛用时%(o_#07lGQy-。

Extra weight slows you down, so eat right and lose weight if you need to.
多余的体重会减缓你的速度，所以合理饮食，如果需要的话减肥Sqbqzdc]i4eEM=。

STEP 6 Substitute time trials
6.替代计时测验

Substitute your interval workouts with one-mile time trials before your next race. You’ll get a better idea of your pace and give yourself time to tweak your workout.
下次比赛前用一英里计时测验替换间隔锻炼SeM%cSPqK4。你会对自己的速度有更好的了解，给自己调整锻炼的时间6U^xyqAgh4。

STEP 7 Drink a caffeinated beverage
7.喝含有咖啡因的饮料

Drink a caffeinated beverage 30 to 60 minutes before a race. Studies show caffeine can improve performance.
比赛前30至60分钟喝一些含有咖啡因的饮料ekBhFxyuP-[In。研究表明，咖啡因可以提高比赛时的表现VB=@ew*@IV0pu]3D-。

At the 1936 Berlin Olympics, Jesse Owens became the first American to win four gold medals in track and field.
1936年柏林奥运会上，Jesse Owens成为首位在田径比赛中获得四枚金牌的美国运动员[xB+HMKqlTE(YFW^。
视频听力译文由可可原创，仅供学习交流使用，未经许可请勿转载&ouiN!xxl%w=)x0ST5h。