{"id":1684,"date":"2024-10-16T04:00:51","date_gmt":"2024-10-15T20:00:51","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/create-a-strength-training-schedule-to-enhance-the-core-competitiveness-of-marathon-runners\/"},"modified":"2024-10-16T04:00:51","modified_gmt":"2024-10-15T20:00:51","slug":"create-a-strength-training-schedule-to-enhance-the-core-competitiveness-of-marathon-runners","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/create-a-strength-training-schedule-to-enhance-the-core-competitiveness-of-marathon-runners\/","title":{"rendered":"\u6253\u9020\u808c\u529b\u8a13\u7df4\u8ab2\u8868\uff0c\u63d0\u5347\u99ac\u62c9\u677e\u8dd1\u8005\u7684\u6838\u5fc3\u7af6\u722d\u529b\uff01"},"content":{"rendered":"<p>\u96a8\u8457\u99ac\u62c9\u677e\u904b\u52d5\u7684\u76db\u884c\uff0c\u8d8a\u4f86\u8d8a\u591a\u7684\u4eba\u6295\u8eab\u65bc\u9019\u9805\u9577\u8ddd\u96e2\u7684\u6311\u6230\u4e2d\u3002\u7136\u800c\uff0c\u50c5\u50c5\u4f9d\u8cf4\u8010\u529b\u8a13\u7df4\u4e26\u4e0d\u8db3\u4ee5\u8b93\u4f60\u5728\u6bd4\u8cfd\u4e2d\u5927\u653e\u7570\u5f69\uff0c\u7279\u5225\u662f\u5c0d\u65bc\u99ac\u62c9\u677e\u9078\u624b\u4f86\u8aaa\uff0c\u808c\u529b\u8a13\u7df4\u7684\u91cd\u8981\u6027\u4e0d\u5bb9\u5ffd\u8996\u3002\u56e0\u6b64\uff0c\u8a2d\u8a08\u4e00\u500b\u6709\u6548\u7684\u808c\u529b\u8a13\u7df4\u8ab2\u8868\uff0c\u6210\u70ba\u63d0\u5347\u904b\u52d5\u8868\u73fe\u7684\u95dc\u9375\u6240\u5728\u3002<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"\u986f\u793a\/\u96b1\u85cf\u5167\u5bb9\u76ee\u9304\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/choozseo.com\/blog\/sport\/create-a-strength-training-schedule-to-enhance-the-core-competitiveness-of-marathon-runners\/#%E8%AA%B2%E8%A1%A8%E8%A8%AD%E8%A8%88%E5%8E%9F%E5%89%87\" >\u8ab2\u8868\u8a2d\u8a08\u539f\u5247<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/choozseo.com\/blog\/sport\/create-a-strength-training-schedule-to-enhance-the-core-competitiveness-of-marathon-runners\/#%E5%9F%BA%E6%9C%AC%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4%E8%AA%B2%E8%A1%A8\" >\u57fa\u672c\u808c\u529b\u8a13\u7df4\u8ab2\u8868<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/choozseo.com\/blog\/sport\/create-a-strength-training-schedule-to-enhance-the-core-competitiveness-of-marathon-runners\/#%E6%9C%89%E6%95%88%E7%9A%84%E5%BE%AA%E7%92%B0%E8%A8%93%E7%B7%B4\" >\u6709\u6548\u7684\u5faa\u74b0\u8a13\u7df4<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/create-a-strength-training-schedule-to-enhance-the-core-competitiveness-of-marathon-runners\/#%E5%BE%AA%E7%92%B0%E8%A8%93%E7%B7%B4%E7%AF%84%E4%BE%8B%EF%BC%9A\" >\u5faa\u74b0\u8a13\u7df4\u7bc4\u4f8b\uff1a<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/create-a-strength-training-schedule-to-enhance-the-core-competitiveness-of-marathon-runners\/#%E6%8F%90%E5%8D%87%E9%80%B2%E6%AD%A5%E7%9A%84%E5%8E%9F%E5%89%87\" >\u63d0\u5347\u9032\u6b65\u7684\u539f\u5247<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/create-a-strength-training-schedule-to-enhance-the-core-competitiveness-of-marathon-runners\/#%E7%B5%90%E5%90%88%E9%A6%AC%E6%8B%89%E6%9D%BE%E8%A8%93%E7%B7%B4\" >\u7d50\u5408\u99ac\u62c9\u677e\u8a13\u7df4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/choozseo.com\/blog\/sport\/create-a-strength-training-schedule-to-enhance-the-core-competitiveness-of-marathon-runners\/#%E5%B8%B8%E8%A6%8B%E5%95%8F%E9%A1%8C\" >\u5e38\u898b\u554f\u984c<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E8%AA%B2%E8%A1%A8%E8%A8%AD%E8%A8%88%E5%8E%9F%E5%89%87\"><\/span>\u8ab2\u8868\u8a2d\u8a08\u539f\u5247<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u4e00\u500b\u512a\u79c0\u7684\u808c\u529b\u8a13\u7df4\u8ab2\u8868\u9700\u8981\u91dd\u5c0d\u6bcf\u500b\u4e3b\u8981\u808c\u7fa4\u9032\u884c\u9069\u91cf\u7684\u8a13\u7df4\u3002\u5efa\u8b70\u7684\u6a19\u6e96\u662f\u6bcf\u9031\u81f3\u5c11\u5b8c\u6210\u56db\u7d44\u8a13\u7df4\u91cf\uff08weekly sets\uff09\u3002\u82e5\u76ee\u6a19\u662f\u589e\u52a0\u808c\u529b\u6216\u4fc3\u9032\u808c\u80a5\u5927\uff0c\u53ef\u4ee5\u9078\u64c7\u6bcf\u7d446-15 RM\uff08\u91cd\u8907\u6b21\u6578\uff09\uff0c\u800c\u5982\u679c\u4ee5\u63d0\u5347\u808c\u8010\u529b\u70ba\u4e3b\uff0c\u5247\u53ef\u4ee5\u8003\u616e15-40 RM\uff0c\u4e26\u4fdd\u6301\u6bcf\u7d44\u63a5\u8fd1\u5176\u6700\u5927\u7684\u627f\u53d7\u80fd\u529b\u3002\u5728\u8a13\u7df4\u7684\u904e\u7a0b\u4e2d\uff0c\u5efa\u8b70\u65b0\u624b\u53ef\u4ee5\u65bc6-10\u9031\u9032\u884c\u9019\u9805\u8a13\u7df4\uff0c\u8001\u624b\u5247\u81f3\u5c11\u53ef\u4ee5\u6301\u7e8c2-4\u9031\u3002<\/p>\n<p>\u91dd\u5c0d\u99ac\u62c9\u677e\u8dd1\u8005\uff0c\u9019\u88e1\u7c21\u55ae\u4ecb\u7d39\u4e00\u500b\u57fa\u65bc\u808c\u529b\u8a13\u7df4\u7684\u6a19\u6e96\u8ab2\u8868\uff1a<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E5%9F%BA%E6%9C%AC%E8%82%8C%E5%8A%9B%E8%A8%93%E7%B7%B4%E8%AA%B2%E8%A1%A8\"><\/span>\u57fa\u672c\u808c\u529b\u8a13\u7df4\u8ab2\u8868<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li>\n<p><strong>\u52d5\u4f5c\u4e00\uff1a\u6df1\u8e72<\/strong><br \/>\n\u76ee\u6a19\u808c\u7fa4\uff1a\u4e0b\u80a2\uff08\u80a1\u56db\u982d\u808c\u3001\u81c0\u90e8\uff09<br \/>\n\u6bcf\u9031\uff1a4\u7d44 x 8-12\u6b21<br \/>\n\u6280\u5de7\uff1a\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u80cc\u90e8\u633a\u76f4\uff0c\u5c07\u81c0\u90e8\u5411\u5f8c\u5750\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u52d5\u4f5c\u4e8c\uff1a\u81e5\u63a8<\/strong><br \/>\n\u76ee\u6a19\u808c\u7fa4\uff1a\u80f8\u7df4\u8171\u3001\u80b1\u4e09\u982d\u808c<br \/>\n\u6bcf\u9031\uff1a4\u7d44 x 6-10\u6b21<br \/>\n\u6280\u5de7\uff1a\u7a69\u5b9a\u80a9\u8180\uff0c\u63a7\u5236\u69d3\u7247\u4e0b\u653e\u81f3\u80f8\u90e8\u5f8c\u518d\u63a8\u8d77\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u52d5\u4f5c\u4e09\uff1a\u786c\u8209<\/strong><br \/>\n\u76ee\u6a19\u808c\u7fa4\uff1a\u4e0b\u80cc\u90e8\u3001\u81c0\u90e8\u53ca\u817f\u5f8c\u808c\u7fa4<br \/>\n\u6bcf\u9031\uff1a4\u7d44 x 8-12\u6b21<br \/>\n\u6280\u5de7\uff1a\u4fdd\u6301\u80cc\u90e8\u81ea\u7136\u66f2\u7dda\uff0c\u96d9\u8173\u8207\u80a9\u540c\u5bec\uff0c\u4f7f\u7528\u817f\u90e8\u529b\u91cf\u63d0\u8d77\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u52d5\u4f5c\u56db\uff1a\u80b1\u4e8c\u982d\u808c\u5f4e\u8209<\/strong><br \/>\n\u76ee\u6a19\u808c\u7fa4\uff1a\u4e0a\u81c2\u80b1\u4e8c\u982d\u808c<br \/>\n\u6bcf\u9031\uff1a4\u7d44 x 10-15\u6b21<br \/>\n\u6280\u5de7\uff1a\u624b\u8098\u7a69\u56fa\uff0c\u63a7\u5236\u555e\u9234\u7684\u4e0a\u4e0b\u904b\u52d5\u3002<\/p>\n<\/li>\n<li>\n<p><strong>\u52d5\u4f5c\u4e94\uff1a\u5e73\u677f\u652f\u6490<\/strong><br \/>\n\u76ee\u6a19\u808c\u7fa4\uff1a\u6838\u5fc3<br \/>\n\u6bcf\u9031\uff1a\u4fdd\u630130\u79d2\u81f31\u5206\u9418\uff0c\u81ea\u884c\u9078\u64c7\u6b21\u6578<br \/>\n\u6280\u5de7\uff1a\u78ba\u4fdd\u80cc\u90e8\u76f4\u7dda\uff0c\u96d9\u8173\u8e29\u5730\uff0c\u624b\u8098\u5f4e\u66f290\u5ea6\u652f\u6490\u3002<\/p>\n<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E6%9C%89%E6%95%88%E7%9A%84%E5%BE%AA%E7%92%B0%E8%A8%93%E7%B7%B4\"><\/span>\u6709\u6548\u7684\u5faa\u74b0\u8a13\u7df4<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u4e00\u500b\u6709\u6548\u7684\u808c\u529b\u8a13\u7df4\u8ab2\u7a0b\u53ef\u4ee5\u8a2d\u8a08\u70ba\u5faa\u74b0\u5f0f\u8a13\u7df4\uff08circuit training\uff09\uff0c\u9019\u7a2e\u65b9\u6cd5\u7279\u5225\u9069\u5408\u9762\u5c0d\u99ac\u62c9\u677e\u9078\u624b\u6240\u9700\u7684\u5168\u8eab\u6027\u935b\u7149\u3002\u6bcf\u6b21\u8a13\u7df4\u6642\uff0c\u53ef\u4ee5\u9078\u64c7\u591a\u500b\u52d5\u4f5c\u7d44\u5408\uff0c\u4e26\u8f2a\u6d41\u9032\u884c\uff0c\u6bcf\u8f2a\u7d50\u675f\u5f8c\u53ef\u9069\u7576\u4f11\u606f\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E5%BE%AA%E7%92%B0%E8%A8%93%E7%B7%B4%E7%AF%84%E4%BE%8B%EF%BC%9A\"><\/span>\u5faa\u74b0\u8a13\u7df4\u7bc4\u4f8b\uff1a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>\u8a13\u7df4\u7d44\u5408<\/strong>\uff08\u6bcf\u65e5\u81ea\u884c\u9078\u64c7\u540d\u7a31\uff09\uff1a<\/li>\n<li>\u6df1\u8e72<\/li>\n<li>\u81e5\u63a8<\/li>\n<li>\u786c\u8209<\/li>\n<li>\u80b1\u4e8c\u982d\u808c\u5f4e\u8209<\/li>\n<li>\u5e73\u677f\u652f\u6490<\/li>\n<\/ul>\n<p>\u6bcf\u500b\u52d5\u4f5c\u6301\u7e8c\u9032\u884c\u6642\u9593\u7d0430-60\u79d2\uff0c\u5b8c\u6210\u4e00\u8f2a\u5f8c\u4f11\u606f1-2\u5206\u9418\uff0c\u5faa\u74b0\u9032\u884c2-3\u8f2a\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E6%8F%90%E5%8D%87%E9%80%B2%E6%AD%A5%E7%9A%84%E5%8E%9F%E5%89%87\"><\/span>\u63d0\u5347\u9032\u6b65\u7684\u539f\u5247<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u8981\u8b93\u808c\u8089\u7d44\u7e54\u6709\u660e\u986f\u9032\u6b65\uff0c\u95dc\u9375\u5728\u65bc\u70ba\u8eab\u9ad4\u65bd\u52a0\u8db3\u5920\u7684\u300c\u58d3\u529b\u300d\uff0c\u4fc3\u4f7f\u5176\u9032\u5165\u300c\u8b66\u89ba\u671f\u300d\u3002\u4ee5\u4e0b\u662f\u4e00\u4e9b\u63d0\u5347\u6548\u679c\u7684\u539f\u5247\uff1a<\/p>\n<ol>\n<li><strong>\u5b9a\u671f\u8abf\u6574\u8a13\u7df4\u8a08\u5283<\/strong>\uff1a\u6bcf8\u9031\u53ef\u4ee5\u91cd\u65b0\u8a55\u4f30\u4e26\u8abf\u6574\u8ab2\u8868\uff0c\u4ee5\u4fbf\u6301\u7e8c\u589e\u52a0\u6311\u6230\uff0c\u4fc3\u9032\u808c\u8089\u751f\u9577\u3002<\/li>\n<li><strong>\u589e\u52a0\u8a13\u7df4\u91cf<\/strong>\uff1a\u9010\u6f38\u63d0\u5347\u6bcf\u7d44\u7684\u91cd\u91cf\u6216\u6b21\u6578\uff0c\u9019\u6a23\u80fd\u5920\u907f\u514d\u9069\u61c9\u671f\u5e36\u4f86\u7684\u505c\u6eef\u4e0d\u524d\u3002<\/li>\n<li><strong>\u4f11\u606f\u8207\u6062\u5fa9<\/strong>\uff1a\u826f\u597d\u7684\u4f11\u606f\u5c0d\u65bc\u808c\u8089\u7684\u6062\u5fa9\u548c\u751f\u9577\u81f3\u95dc\u91cd\u8981\uff0c\u4fdd\u8b49\u6bcf\u9031\u67091-2\u5929\u7684\u5b8c\u5168\u4f11\u606f\u3002<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"%E7%B5%90%E5%90%88%E9%A6%AC%E6%8B%89%E6%9D%BE%E8%A8%93%E7%B7%B4\"><\/span>\u7d50\u5408\u99ac\u62c9\u677e\u8a13\u7df4<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u99ac\u62c9\u677e\u8a13\u7df4\u4e2d\uff0c\u540c\u6a23\u9700\u8981\u5c07\u808c\u529b\u8a13\u7df4\u878d\u5165\u8dd1\u6b65\u8a13\u7df4\u8a08\u5283\u4e2d\u3002\u900f\u904e\u808c\u529b\u8a13\u7df4\uff0c\u8dd1\u8005\u53ef\u4ee5\u6539\u5584\u59ff\u52e2\u548c\u8dd1\u6b65\u52d5\u614b\uff0c\u63d0\u9ad8\u6574\u9ad4\u7684\u808c\u8089\u8010\u529b\u3002\u4f8b\u5982\uff1a<\/p>\n<ul>\n<li><strong>\u9577\u8dd1\u8a13\u7df4<\/strong>\uff1a\u6bcf\u9031\u81f3\u5c11\u9032\u884c1\u6b21\u9577\u8dd1\uff0c\u9069\u61c9\u8eab\u9ad4\u5728\u99ac\u62c9\u677e\u4e2d\u6240\u9700\u7684\u8010\u529b\u3002<\/li>\n<li><strong>\u901f\u8010\u529b\u8a13\u7df4<\/strong>\uff1a\u4f8b\u5982Tempo 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class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li>\n<p>\u554a\uff0c\u6211\u662f\u65b0\u624b\uff0c\u61c9\u8a72\u5982\u4f55\u958b\u59cb\u9032\u884c\u808c\u529b\u8a13\u7df4\uff1f<br \/>\nA\uff1a\u5c0d\u65bc\u65b0\u624b\uff0c\u5efa\u8b70\u53ef\u4ee5\u5f9e\u6bcf\u500b\u52d5\u4f5c\u7684\u8f15\u91cf\u958b\u59cb\uff0c\u4e26\u9010\u6f38\u589e\u52a0\u91cd\u91cf\u548c\u6b21\u6578\u3002\u4fdd\u6301\u826f\u597d\u7684\u59ff\u52e2\u548c\u6280\u5de7\uff0c\u4e26\u5728\u9069\u7576\u7684\u91cd\u91cf\u7bc4\u570d\u5167\u9032\u884c\u8a13\u7df4\u3002<\/p>\n<\/li>\n<li>\n<p>\u5982\u679c\u6211\u662f\u4e00\u4f4d\u99ac\u62c9\u677e\u8dd1\u8005\uff0c\u61c9\u8a72\u5982\u4f55\u5c07\u808c\u529b\u8a13\u7df4\u8207\u8dd1\u6b65\u8a13\u7df4\u7d50\u5408\uff1f<br 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[&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[],"tags":[3376,3378,3377,3375],"class_list":["post-1684","post","type-post","status-publish","format-standard","hentry","tag-3376","tag-3378","tag-3377","tag-3375"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u6253\u9020\u808c\u529b\u8a13\u7df4\u8ab2\u8868\uff0c\u63d0\u5347\u99ac\u62c9\u677e\u8dd1\u8005\u7684\u6838\u5fc3\u7af6\u722d\u529b\uff01 - ChoozSEO\uff5c\u904b\u52d5\u5065\u8eab<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/choozseo.com\/blog\/sport\/create-a-strength-training-schedule-to-enhance-the-core-competitiveness-of-marathon-runners\/\" \/>\n<meta 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