{"id":1785,"date":"2024-12-03T17:33:31","date_gmt":"2024-12-03T09:33:31","guid":{"rendered":"https:\/\/choozseo.com\/blog\/sport\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/"},"modified":"2024-12-03T17:33:31","modified_gmt":"2024-12-03T09:33:31","slug":"the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner","status":"publish","type":"post","link":"https:\/\/choozseo.com\/blog\/sport\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/","title":{"rendered":"\u5b8c\u7f8e\u6162\u8dd1\u8a13\u7df4\u8a08\u756b\uff1a\u5f9e\u65b0\u624b\u5230\u99ac\u62c9\u677e\u9078\u624b\u7684\u5168\u653b\u7565"},"content":{"rendered":"<p>\u96a8\u8457\u5065\u5eb7\u610f\u8b58\u7684\u63d0\u5347\uff0c\u8d8a\u4f86\u8d8a\u591a\u7684\u4eba\u958b\u59cb\u53c3\u8207\u6162\u8dd1\u904b\u52d5\uff0c\u4e26\u5e0c\u671b\u900f\u904e\u8dd1\u6b65\u4f86\u63d0\u5347\u81ea\u5df1\u7684\u9ad4\u80fd\u8207\u5065\u5eb7\u3002\u5982\u679c\u4f60\u662f\u65b0\u624b\uff0c\u6e96\u5099\u8fce\u63a5\u4f60\u4eba\u751f\u4e2d\u7684\u7b2c\u4e00\u5834\u99ac\u62c9\u677e\u6bd4\u8cfd\uff0c\u90a3\u9ebc\u898f\u5283\u4e00\u500b\u7cfb\u7d71\u7684\u6162\u8dd1\u8a13\u7df4\u8a08\u756b\u7121\u7591\u662f\u81f3\u95dc\u91cd\u8981\u7684\u3002\u9019\u7bc7\u6587\u7ae0\u5c07\u63d0\u4f9b\u4f60\u4e00\u500b\u8a73\u7d30\u7684\u99ac\u62c9\u677e\u8a13\u7df4\u8a08\u756b\u793a\u4f8b\uff0c\u5e6b\u52a9\u4f60\u4e00\u6b65\u6b65\u9054\u6210\u76ee\u6a19\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\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/#%E8%A8%AD%E5%AE%9A%E6%AF%8F%E9%80%B1%E7%9B%AE%E6%A8%99%E8%B7%91%E9%87%8F\" >\u8a2d\u5b9a\u6bcf\u9031\u76ee\u6a19\u8dd1\u91cf<\/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\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/#%E6%AF%8F%E9%80%B1%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB%E7%A4%BA%E4%BE%8B\" >\u6bcf\u9031\u8a13\u7df4\u8a08\u756b\u793a\u4f8b<\/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\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/#%E9%80%90%E6%AD%A5%E8%A8%93%E7%B7%B4%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7\" >\u9010\u6b65\u8a13\u7df4\u7684\u91cd\u8981\u6027<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/#%E9%80%90%E9%80%B1%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB\" >\u9010\u9031\u8a13\u7df4\u8a08\u756b<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/#%E7%AC%AC%E4%B8%80%E8%87%B3%E7%AC%AC%E4%B8%89%E9%80%B1\" >\u7b2c\u4e00\u81f3\u7b2c\u4e09\u9031<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/#%E7%AC%AC%E5%9B%9B%E8%87%B3%E7%AC%AC%E5%8D%81%E5%85%AD%E9%80%B1\" >\u7b2c\u56db\u81f3\u7b2c\u5341\u516d\u9031<\/a><\/li><\/ul><\/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\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/#%E9%A3%B2%E9%A3%9F%E8%88%87%E4%BC%91%E6%81%AF\" >\u98f2\u98df\u8207\u4f11\u606f<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/#%E5%90%88%E7%90%86%E8%86%B3%E9%A3%9F%E8%A8%88%E7%95%AB\" >\u5408\u7406\u81b3\u98df\u8a08\u756b<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/#%E7%B2%BE%E7%A5%9E%E8%AA%BF%E9%81%A9\" >\u7cbe\u795e\u8abf\u9069<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/#%E7%B5%90%E8%AB%96\" >\u7d50\u8ad6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/choozseo.com\/blog\/sport\/the-perfect-jogging-training-plan-a-complete-guide-from-novice-to-marathon-runner\/#%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%A8%AD%E5%AE%9A%E6%AF%8F%E9%80%B1%E7%9B%AE%E6%A8%99%E8%B7%91%E9%87%8F\"><\/span>\u8a2d\u5b9a\u6bcf\u9031\u76ee\u6a19\u8dd1\u91cf<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u9996\u5148\uff0c\u4f60\u9700\u8981\u8a2d\u5b9a\u6bcf\u9031\u7684\u76ee\u6a19\u8dd1\u91cf\u3002\u9019\u500b\u6578\u5b57\u53ef\u4ee5\u6839\u64da\u4f60\u7684\u8dd1\u6b65\u7d93\u9a57\u8207\u8eab\u9ad4\u72c0\u6cc1\u4f86\u8abf\u6574\u3002\u4f8b\u5982\uff0c\u5982\u679c\u4f60\u7684\u76ee\u6a19\u662f\u4e00\u9031\u8981\u8dd140\u516c\u91cc\uff0c\u90a3\u9ebc\u53ef\u4ee5\u628a\u901940\u516c\u91cc\u5206\u914d\u81f3\u4e0d\u540c\u7684\u8a13\u7df4\u65e5\uff0c\u8b93\u4f60\u7684\u8eab\u9ad4\u9010\u6f38\u9069\u61c9\u3002\u4ee5\u9019\u500b\u76ee\u6a19\u70ba\u4f8b\uff0c\u6216\u8a31\u53ef\u4ee5\u8003\u616e\u5728\u9031\u516d\u9032\u884c\u9577\u8dd1\uff0c\u5176\u4ed6\u5e7e\u5929\u5247\u662f\u9032\u884c\u8f03\u77ed\u8ddd\u96e2\u7684\u6162\u8dd1\u8a13\u7df4\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E6%AF%8F%E9%80%B1%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB%E7%A4%BA%E4%BE%8B\"><\/span>\u6bcf\u9031\u8a13\u7df4\u8a08\u756b\u793a\u4f8b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table>\n<thead>\n<tr>\n<th>\u661f\u671f<\/th>\n<th>\u8a13\u7df4\u5167\u5bb9<\/th>\n<th>\u8ddd\u96e2(\u516c\u91cc)<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u661f\u671f\u4e00<\/td>\n<td>\u6062\u5fa9\u8dd1<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>\u661f\u671f\u4e8c<\/td>\n<td>\u901f\u5ea6\u8a13\u7df4\uff08\u9593\u6b47\u8dd1\uff09<\/td>\n<td>8 (4 x 400m)<\/td>\n<\/tr>\n<tr>\n<td>\u661f\u671f\u4e09<\/td>\n<td>\u7bc0\u594f\u8dd1<\/td>\n<td>10<\/td>\n<\/tr>\n<tr>\n<td>\u661f\u671f\u56db<\/td>\n<td>\u4ea4\u53c9\u8a13\u7df4\uff08\u5982\u6e38\u6cf3\u6216\u9a0e\u8173\u8e0f\u8eca\uff09<\/td>\n<td>-<\/td>\n<\/tr>\n<tr>\n<td>\u661f\u671f\u4e94<\/td>\n<td>\u6062\u5fa9\u8dd1<\/td>\n<td>5<\/td>\n<\/tr>\n<tr>\n<td>\u661f\u671f\u516d<\/td>\n<td>\u9577\u8ddd\u96e2\u8dd1<\/td>\n<td>15<\/td>\n<\/tr>\n<tr>\n<td>\u661f\u671f\u65e5<\/td>\n<td>\u4f11\u606f\u6216\u8f15\u677e\u4f38\u5c55<\/td>\n<td>-<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%E9%80%90%E6%AD%A5%E8%A8%93%E7%B7%B4%E7%9A%84%E9%87%8D%E8%A6%81%E6%80%A7\"><\/span>\u9010\u6b65\u8a13\u7df4\u7684\u91cd\u8981\u6027<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u5728\u77ad\u89e3\u57fa\u672c\u7684\u8a13\u7df4\u5206\u914d\u5f8c\uff0c\u63a5\u4e0b\u4f86\u662f\u9010\u6b65\u63d0\u5347\u8dd1\u6b65\u7684\u8010\u529b\u8207\u901f\u5ea6\u3002\u9019\u500b\u904e\u7a0b\u9700\u8981\u8010\u5fc3\uff0c\u907f\u514d\u6025\u65bc\u6c42\u6210\u3002\u5728\u8a13\u7df4\u7684\u982d\u5e7e\u500b\u661f\u671f\uff0c\u5efa\u8b70\u4ee5\u6642\u9593\u70ba\u55ae\u4f4d\u4f86\u8a2d\u5b9a\u6162\u8dd1\u8a08\u756b\uff0c\u9019\u6a23\u53ef\u4ee5\u96a8\u6642\u6aa2\u67e5\u81ea\u5df1\u7684\u9ad4\u80fd\u72c0\u614b\u3002\u4f8b\u5982\uff0c\u7576\u4f60\u80fd\u8f15\u9b06\u5b8c\u621030\u5206\u9418\u7684\u6162\u8dd1\u6642\uff0c\u5c31\u53ef\u4ee5\u8003\u616e\u9010\u6f38\u589e\u52a0\u8dd1\u6b65\u7684\u6642\u9593\u3002<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%E9%80%90%E9%80%B1%E8%A8%93%E7%B7%B4%E8%A8%88%E7%95%AB\"><\/span>\u9010\u9031\u8a13\u7df4\u8a08\u756b<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%E7%AC%AC%E4%B8%80%E8%87%B3%E7%AC%AC%E4%B8%89%E9%80%B1\"><\/span>\u7b2c\u4e00\u81f3\u7b2c\u4e09\u9031<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>\u7b2c1\u9031\uff1a<\/strong> \u8f15\u9b06\u8dd130\u5206\u9418 + \u5feb\u8d7010\u5206\u9418<\/li>\n<li><strong>\u7b2c2\u9031\uff1a<\/strong> \u5b78\u7fd2\u6b63\u78ba\u7684\u8d70\u8def\u548c\u8dd1\u6b65\u59ff\u52e2<\/li>\n<li><strong>\u7b2c3\u9031\uff1a<\/strong> \u589e\u52a0\u8dd1\u6b65\u6642\u9593\u523040\u5206\u9418\uff0c\u4fdd\u6301\u8f03\u6162\u7684\u914d\u901f<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%E7%AC%AC%E5%9B%9B%E8%87%B3%E7%AC%AC%E5%8D%81%E5%85%AD%E9%80%B1\"><\/span>\u7b2c\u56db\u81f3\u7b2c\u5341\u516d\u9031<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u9019\u4e00\u968e\u6bb5\u7684\u8a13\u7df4\u5c07\u8457\u91cd\u65bc\u63d0\u9ad8\u8010\u529b\u8207\u901f\u5ea6\uff0c\u53ef\u4ee5\u6839\u64da\u500b\u4eba\u76ee\u6a19\u8abf\u6574\u8ddd\u96e2\u8207\u5f37\u5ea6\u3002<\/p>\n<ul>\n<li><strong>\u7b2c4\u9031\uff1a<\/strong> \u8f15\u9b06\u8dd18\u516c\u91cc<\/li>\n<li><strong>\u7b2c5\u9031\uff1a<\/strong> \u9577\u8ddd\u96e2\u8dd112\u516c\u91cc\uff0c\u6ce8\u610f\u88dc\u6c34<\/li>\n<li><strong>\u7b2c6\u9031\uff1a<\/strong> \u901f\u5ea6\u8a13\u7df4\uff08\u5982\u77ed\u8dd1\u9593\u6b47\uff09\uff0c\u6bcf\u6b21400\u7c73\uff0c\u91cd\u89074\u6b21<\/li>\n<li><strong>\u7b2c7\u9031\uff1a<\/strong> \u7bc0\u594f\u8dd110\u516c\u91cc\uff0c\u914d\u901f\u63a7\u5236\u5728\u6bd4\u8cfd\u914d\u901f\u7a0d\u5feb\u7684\u7bc4\u570d<\/li>\n<li><strong>\u7b2c8\u9031\uff1a<\/strong>\u9577\u8ddd\u96e2\u8dd1\u56de\u5347\u81f315\u516c\u91cc<\/li>\n<li><strong>\u7b2c9\u9031\uff1a<\/strong> \u6062\u5fa9\u9031\uff0c\u964d\u4f4e\u7e3d\u8dd1\u91cf\u523050%<\/li>\n<li><strong>\u7b2c10\u81f316\u9031\uff1a<\/strong> \u6f38\u9032\u5f0f\u63d0\u9ad8\u8ddd\u96e2\uff0c\u6bcf\u9031\u589e\u52a01-2\u516c\u91cc\uff0c\u4e26\u6301\u7e8c\u9032\u884c\u901f\u5ea6\u8a13\u7df4\u3002<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%E9%A3%B2%E9%A3%9F%E8%88%87%E4%BC%91%E6%81%AF\"><\/span>\u98f2\u98df\u8207\u4f11\u606f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u8981\u8a18\u4f4f\uff0c\u8a13\u7df4\u8a08\u756b\u4e0d\u50c5\u50c5\u662f\u8dd1\u6b65\uff0c\u9084\u5305\u62ec\u98f2\u98df\u8207\u4f11\u606f\u3002\u4fdd\u6301\u5065\u5eb7\u7684\u98f2\u98df\u53ef\u4ee5\u5e6b\u52a9\u4f60\u5728\u8a13\u7df4\u4e2d\u6062\u5fa9\u80fd\u91cf\uff0c\u540c\u6642\u826f\u597d\u7684\u7761\u7720\u80fd\u63d0\u9ad8\u8eab\u9ad4\u7684\u4fee\u5fa9\u80fd\u529b\u3002<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E5%90%88%E7%90%86%E8%86%B3%E9%A3%9F%E8%A8%88%E7%95%AB\"><\/span>\u5408\u7406\u81b3\u98df\u8a08\u756b<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li><strong>\u78b3\u6c34\u5316\u5408\u7269\uff1a<\/strong> \u63d0\u4f9b\u80fd\u91cf\uff0c\u8a13\u7df4\u524d\u5f8c\u591a\u651d\u53d6\u5168\u7a40\u985e\u53ca\u6c34\u679c\u3002<\/li>\n<li><strong>\u86cb\u767d\u8cea\uff1a<\/strong> \u6709\u52a9\u65bc\u808c\u8089\u6062\u5fa9\uff0c\u6bcf\u9910\u4e2d\u61c9\u5305\u542b\u8089\u985e\u3001\u8c46\u985e\u6216\u4e73\u88fd\u54c1\u3002<\/li>\n<li><strong>\u8102\u80aa\uff1a<\/strong> \u9078\u64c7\u5065\u5eb7\u8102\u80aa\uff0c\u5982\u5805\u679c\u548c\u6a44\u6b16\u6cb9\uff0c\u4f5c\u70ba\u80fd\u91cf\u4f86\u6e90\u3002<\/li>\n<li><strong>\u6c34\u5206\uff1a<\/strong> \u5728\u8a13\u7df4\u524d\u3001\u4e2d\u3001\u5f8c\u90fd\u8981\u4fdd\u6301\u5145\u5206\u7684\u6c34\u5206\u88dc\u5145\u3002<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" 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