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  <updated>2026-07-18T01:01:02.523Z</updated>
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      <name>Wenhua Chen</name>
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    <category term="3000m" scheme="https://wenhuachen.com/tags/3000m/"/>
    <category term="训练计划" scheme="https://wenhuachen.com/tags/%E8%AE%AD%E7%BB%83%E8%AE%A1%E5%88%92/"/>
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      <![CDATA[<h1 id="2026年8月23日-3000米训练课表"><a href="#2026年8月23日-3000米训练课表" class="headerlink" title="2026年8月23日 3000米训练课表"></a>2026年8月23日 3000米训练课表</h1><h2 id="一、目标与周期"><a href="#一、目标与周期" class="headerlink" title="一、目标与周期"></a>一、目标与周期</h2><ul><li>日期：2026年8月23日，星期日</li><li>目标成绩：8分59秒</li><li>目标配速：2:59.7/km</li><li>目标分段：71.9秒/400m</li><li>常态周跑量：约130km</li><li>周期结构：A1 → B1 → A2 → B2 → A3 → Race</li><li>正式减量：比赛前6天开始</li></ul><h2 id="目标配速分段"><a href="#目标配速分段" class="headerlink" title="目标配速分段"></a>目标配速分段</h2><table><thead><tr><th align="right">距离</th><th align="right">目标时间</th></tr></thead><tbody><tr><td align="right">200m</td><td align="right">35.9秒</td></tr><tr><td align="right">400m</td><td align="right">71.9秒</td></tr><tr><td align="right">500m</td><td align="right">1:29.8</td></tr><tr><td align="right">600m</td><td align="right">1:47.8</td></tr><tr><td align="right">800m</td><td align="right">2:23.7</td></tr><tr><td align="right">1000m</td><td align="right">2:59.7</td></tr><tr><td align="right">1200m</td><td align="right">3:35.6</td></tr></tbody></table><hr><h1 id="二、训练强度"><a href="#二、训练强度" class="headerlink" title="二、训练强度"></a>二、训练强度</h1><p>东京盛夏条件下，配速只是正常天气参考。阈值训练优先服从RPE、呼吸和动作稳定性。</p><table><thead><tr><th>类型</th><th align="right">参考配速</th><th align="right">RPE</th><th>作用</th></tr></thead><tbody><tr><td>Easy</td><td align="right">4:05～4:45/km</td><td align="right">2～3</td><td>恢复、基础有氧</td></tr><tr><td>LT1</td><td align="right">3:21～3:27/km</td><td align="right">4.5～5.5</td><td>低阈值容量</td></tr><tr><td>LT2</td><td align="right">3:16～3:20/km</td><td align="right">5.5～6.5</td><td>高阈值</td></tr><tr><td>CV</td><td align="right">3:10～3:14/km</td><td align="right">6.5～7.5</td><td>高端有氧</td></tr><tr><td>VO₂</td><td align="right">3:03～3:06/km</td><td align="right">7.5～8.5</td><td>3000米有氧支撑</td></tr><tr><td>3000米配速</td><td align="right">71.5～72.5秒/400m</td><td align="right">7～9</td><td>专项节奏与速度耐力</td></tr><tr><td>1500米节奏</td><td align="right">不固定卡表</td><td align="right">7～8</td><td>速度储备、动作经济性</td></tr></tbody></table><p>所有质量课原则上包括：</p><ul><li>热身3～4km；</li><li>动态活动和跑姿练习；</li><li>4～6次渐进加速；</li><li>训练后2～4km放松。</li></ul><hr><h1 id="W1｜7月13日—7月19日"><a href="#W1｜7月13日—7月19日" class="headerlink" title="W1｜7月13日—7月19日"></a>W1｜7月13日—7月19日</h1><h2 id="A1：双阈值导入"><a href="#A1：双阈值导入" class="headerlink" title="A1：双阈值导入"></a>A1：双阈值导入</h2><table><thead><tr><th>星期</th><th>训练内容</th><th align="right">当日总量</th></tr></thead><tbody><tr><td>Mon</td><td>AM 12km Easy；PM 6km Easy＋6×100m Strides</td><td align="right">18km</td></tr><tr><td>Tue AM</td><td>4×8分钟 LT1，组间60秒慢跑</td><td align="right">约14km</td></tr><tr><td>Tue PM</td><td>6×3分钟 LT2，组间60～75秒慢跑</td><td align="right">约11km</td></tr><tr><td>Wed</td><td>AM 12km Easy；PM 6km Recovery</td><td align="right">18km</td></tr><tr><td>Thu AM</td><td>5×5分钟低阈值，3:22～3:26/km，组间75秒慢跑</td><td align="right">约14km</td></tr><tr><td>Thu PM</td><td>5km Recovery</td><td align="right">5km</td></tr><tr><td>Fri</td><td>AM 10km Easy；PM 6km Recovery</td><td align="right">16km</td></tr><tr><td>Sat</td><td>5×600m @1:48～1:49，组间90秒慢跑</td><td align="right">约14km</td></tr><tr><td>Sun</td><td>22km Easy，不加速</td><td align="right">22km</td></tr><tr><td>周量</td><td></td><td align="right"><strong>约132km</strong></td></tr></tbody></table><h3 id="本周重点"><a href="#本周重点" class="headerlink" title="本周重点"></a>本周重点</h3><ul><li>周二上午：32分钟LT1。</li><li>周二下午：18分钟LT2。</li><li>周四：25分钟低阈值。</li><li>周六：3000米目标配速共3000米。</li></ul><p>首次执行双阈值时采用6×3分钟。若此前已经稳定完成过50～60分钟双阈值，下午可升级为6×4分钟。</p><hr><h1 id="W2｜7月20日—7月26日"><a href="#W2｜7月20日—7月26日" class="headerlink" title="W2｜7月20日—7月26日"></a>W2｜7月20日—7月26日</h1><h2 id="B1：CV与专项连续段"><a href="#B1：CV与专项连续段" class="headerlink" title="B1：CV与专项连续段"></a>B1：CV与专项连续段</h2><table><thead><tr><th>星期</th><th>训练内容</th><th align="right">当日总量</th></tr></thead><tbody><tr><td>Mon</td><td>AM 12km Easy；PM 6km Easy＋5×150m放松快速跑</td><td align="right">18～19km</td></tr><tr><td>Tue AM</td><td>4×10分钟阈值，3:18～3:22/km，组间75秒慢跑</td><td align="right">约16km</td></tr><tr><td>Tue PM</td><td>6km Recovery</td><td align="right">6km</td></tr><tr><td>Wed</td><td>AM 12km Easy；PM 6km Easy</td><td align="right">18km</td></tr><tr><td>Thu AM</td><td>6×1000m @3:10～3:14，组间60～75秒慢跑</td><td align="right">约15km</td></tr><tr><td>Thu PM</td><td>5km Recovery</td><td align="right">5km</td></tr><tr><td>Fri</td><td>AM 10km Easy；PM 6km Recovery</td><td align="right">16km</td></tr><tr><td>Sat</td><td>1200m＋800m＋400m，按目标3000米配速；恢复3分钟、2分钟</td><td align="right">约14km</td></tr><tr><td>Sun</td><td>22km Easy</td><td align="right">22km</td></tr><tr><td>周量</td><td></td><td align="right"><strong>约130～131km</strong></td></tr></tbody></table><h2 id="周六目标"><a href="#周六目标" class="headerlink" title="周六目标"></a>周六目标</h2><table><thead><tr><th align="right">分段</th><th align="right">目标时间</th></tr></thead><tbody><tr><td align="right">1200m</td><td align="right">3:35～3:37</td></tr><tr><td align="right">800m</td><td align="right">2:23～2:25</td></tr><tr><td align="right">400m</td><td align="right">71.5～72.5秒</td></tr></tbody></table><p>1200米后不追求完全恢复。800米应感到一定累计压力，但不应依靠最后100米冲刺完成。</p><hr><h1 id="W3｜7月27日—8月2日"><a href="#W3｜7月27日—8月2日" class="headerlink" title="W3｜7月27日—8月2日"></a>W3｜7月27日—8月2日</h1><h2 id="A2：阈值容量峰值"><a href="#A2：阈值容量峰值" class="headerlink" title="A2：阈值容量峰值"></a>A2：阈值容量峰值</h2><table><thead><tr><th>星期</th><th>训练内容</th><th align="right">当日总量</th></tr></thead><tbody><tr><td>Mon</td><td>AM 12km Easy；PM 6km Easy＋6×100m Strides</td><td align="right">18km</td></tr><tr><td>Tue AM</td><td>4×10分钟 LT1，组间75秒慢跑</td><td align="right">约15km</td></tr><tr><td>Tue PM</td><td>8×3分钟 LT2，组间60秒慢跑</td><td align="right">约12km</td></tr><tr><td>Wed</td><td>AM 12km Easy；PM 6km Recovery</td><td align="right">18km</td></tr><tr><td>Thu AM</td><td>5×5分钟低阈值，3:22～3:26/km，组间60～75秒慢跑</td><td align="right">约14km</td></tr><tr><td>Thu PM</td><td>5km Recovery</td><td align="right">5km</td></tr><tr><td>Fri</td><td>AM 10km Easy；PM 6km Recovery</td><td align="right">16km</td></tr><tr><td>Sat</td><td>3×800m @2:23.5～2:25，组间2分30秒慢跑；随后4×200m @34.5～35.5，200m慢跑</td><td align="right">约14km</td></tr><tr><td>Sun</td><td>22km Easy</td><td align="right">22km</td></tr><tr><td>周量</td><td></td><td align="right"><strong>约134km</strong></td></tr></tbody></table><h3 id="本周重点-1"><a href="#本周重点-1" class="headerlink" title="本周重点"></a>本周重点</h3><ul><li>周二上午：40分钟LT1。</li><li>周二下午：24分钟LT2。</li><li>周四：25分钟低阈值。</li><li>周六：2400米目标配速＋800米快速跑。</li></ul><p>周四必须明显低于周二下午强度。即使状态很好，也不进入3:10～3:15/km。</p><hr><h1 id="W4｜8月3日—8月9日"><a href="#W4｜8月3日—8月9日" class="headerlink" title="W4｜8月3日—8月9日"></a>W4｜8月3日—8月9日</h1><h2 id="B2：高端有氧峰值"><a href="#B2：高端有氧峰值" class="headerlink" title="B2：高端有氧峰值"></a>B2：高端有氧峰值</h2><table><thead><tr><th>星期</th><th>训练内容</th><th align="right">当日总量</th></tr></thead><tbody><tr><td>Mon</td><td>AM 12km Easy；PM 6km Easy＋5×150m放松快速跑</td><td align="right">18～19km</td></tr><tr><td>Tue AM</td><td>3×12分钟阈值，3:18～3:22/km，组间90秒慢跑</td><td align="right">约16km</td></tr><tr><td>Tue PM</td><td>6km Recovery</td><td align="right">6km</td></tr><tr><td>Wed</td><td>AM 12km Easy；PM 6km Easy</td><td align="right">18km</td></tr><tr><td>Thu AM</td><td>5×1000m @3:03～3:06，组间2分～2分15秒慢跑</td><td align="right">约14km</td></tr><tr><td>Thu PM</td><td>5km Recovery</td><td align="right">5km</td></tr><tr><td>Fri</td><td>AM 10km Easy；PM 6km Recovery</td><td align="right">16km</td></tr><tr><td>Sat</td><td>4×500m @1:29～1:30，组间90秒慢跑；随后4×150m放松快速跑，充分走回恢复</td><td align="right">约13km</td></tr><tr><td>Sun</td><td>21km Easy</td><td align="right">21km</td></tr><tr><td>周量</td><td></td><td align="right"><strong>约127～128km</strong></td></tr></tbody></table><h3 id="周四要求"><a href="#周四要求" class="headerlink" title="周四要求"></a>周四要求</h3><ul><li>第一组控制在3:05～3:06。</li><li>中间三组维持均匀。</li><li>最后一组不需要突破3分钟。</li><li>完成后感觉理论上还能再完成一组。</li></ul><p>周四是本周主课。周六只维持3000米节奏和速度经济性，不做满量专项。</p><hr><h1 id="W5｜8月10日—8月16日"><a href="#W5｜8月10日—8月16日" class="headerlink" title="W5｜8月10日—8月16日"></a>W5｜8月10日—8月16日</h1><h2 id="A3：正常训练与专项收束"><a href="#A3：正常训练与专项收束" class="headerlink" title="A3：正常训练与专项收束"></a>A3：正常训练与专项收束</h2><p>本周不是减量周。训练频率和周跑量基本保持正常。</p><table><thead><tr><th>星期</th><th>训练内容</th><th align="right">当日总量</th></tr></thead><tbody><tr><td>Mon</td><td>AM 12km Easy；PM 6km Easy</td><td align="right">18km</td></tr><tr><td>Tue AM</td><td>4×8分钟 LT1，组间60秒慢跑</td><td align="right">约13km</td></tr><tr><td>Tue PM</td><td>6×3分钟 LT2，组间60～75秒慢跑</td><td align="right">约11km</td></tr><tr><td>Wed</td><td>AM 12km Easy；PM 6km Recovery</td><td align="right">18km</td></tr><tr><td>Thu AM</td><td>5×5分钟低阈值，3:22～3:26/km，组间60～75秒慢跑</td><td align="right">约14km</td></tr><tr><td>Thu PM</td><td>6km Recovery</td><td align="right">6km</td></tr><tr><td>Fri</td><td>AM 10km Easy；PM 6km Recovery</td><td align="right">16km</td></tr><tr><td>Sat 8/15｜T-8</td><td>4×600m @1:47.5～1:48.5，组间2分钟慢跑；随后4×100m放松加速</td><td align="right">约13km</td></tr><tr><td>Sun 8/16｜T-7</td><td>18～20km Easy</td><td align="right">18～20km</td></tr><tr><td>周量</td><td></td><td align="right"><strong>约127～129km</strong></td></tr></tbody></table><h3 id="T-8专项目的"><a href="#T-8专项目的" class="headerlink" title="T-8专项目的"></a>T-8专项目的</h3><p>W1的5×600采用90秒恢复，强调专项密度。</p><p>W5的4×600采用2分钟恢复，强调：</p><ul><li>目标配速质量；</li><li>动作锐化；</li><li>不产生过多残余疲劳；</li><li>最后一组不比第一组快超过约1秒。</li></ul><hr><h1 id="W6｜8月17日—8月23日"><a href="#W6｜8月17日—8月23日" class="headerlink" title="W6｜8月17日—8月23日"></a>W6｜8月17日—8月23日</h1><h2 id="Race-Week：六天正式减量"><a href="#Race-Week：六天正式减量" class="headerlink" title="Race Week：六天正式减量"></a>Race Week：六天正式减量</h2><table><thead><tr><th>日期</th><th>训练内容</th><th align="right">当日总量</th></tr></thead><tbody><tr><td>Mon 8/17｜T-6</td><td>AM 12km Easy；PM 5km Recovery</td><td align="right">17km</td></tr><tr><td>Tue 8/18｜T-5</td><td>AM 11km Easy＋6×100m；PM 5km Recovery</td><td align="right">16km</td></tr><tr><td>Wed 8/19｜T-4</td><td>3×400m @71～72秒，组间2分30秒；随后3×200m @33～34秒，组间2分30秒～3分钟</td><td align="right">约12km</td></tr><tr><td>Thu 8/20｜T-3</td><td>10km Easy＋4×100m放松加速</td><td align="right">10km</td></tr><tr><td>Fri 8/21｜T-2</td><td>9km Easy</td><td align="right">9km</td></tr><tr><td>Sat 8/22｜T-1</td><td>6km Easy＋4×80m渐进加速</td><td align="right">6km</td></tr><tr><td>Sun 8/23</td><td>热身＋3000米比赛＋放松</td><td align="right">约11km</td></tr><tr><td>周量</td><td></td><td align="right"><strong>约81km</strong></td></tr></tbody></table><h2 id="T-4激活要求"><a href="#T-4激活要求" class="headerlink" title="T-4激活要求"></a>T-4激活要求</h2><p>400米：</p><ul><li>严格控制在71～72秒；</li><li>不得跑成68～69秒；</li><li>保持比赛节奏感。</li></ul><p>200米：</p><ul><li>33～34秒；</li><li>充分恢复；</li><li>快但放松；</li><li>不全力冲刺；</li><li>肩膀、手臂和面部保持放松。</li></ul><p>训练结束时应感觉腿部活跃，而不是完成了一堂正式专项主课。</p><hr><h1 id="三、周期负荷总览"><a href="#三、周期负荷总览" class="headerlink" title="三、周期负荷总览"></a>三、周期负荷总览</h1><table><thead><tr><th>周次</th><th>主要任务</th><th align="right">阈值</th><th align="right">CV/VO₂</th><th align="right">3000米专项</th><th align="right">周量</th></tr></thead><tbody><tr><td>W1 A1</td><td>双阈值导入</td><td align="right">75分钟</td><td align="right">—</td><td align="right">3000m</td><td align="right">约132km</td></tr><tr><td>W2 B1</td><td>CV＋连续专项</td><td align="right">40分钟</td><td align="right">CV 6000m</td><td align="right">2400m</td><td align="right">约130～131km</td></tr><tr><td>W3 A2</td><td>阈值容量峰值</td><td align="right">89分钟</td><td align="right">—</td><td align="right">2400m＋4×200m</td><td align="right">约134km</td></tr><tr><td>W4 B2</td><td>高端有氧峰值</td><td align="right">36分钟</td><td align="right">VO₂ 5000m</td><td align="right">2000m＋4×150m</td><td align="right">约127～128km</td></tr><tr><td>W5 A3</td><td>专项收束</td><td align="right">75分钟</td><td align="right">—</td><td align="right">2400m</td><td align="right">约127～129km</td></tr><tr><td>W6 Race</td><td>六天减量</td><td align="right">—</td><td align="right">—</td><td align="right">1800m激活＋比赛</td><td align="right">约81km</td></tr></tbody></table><hr><h1 id="四、无乳酸仪执行规则"><a href="#四、无乳酸仪执行规则" class="headerlink" title="四、无乳酸仪执行规则"></a>四、无乳酸仪执行规则</h1><h2 id="LT1"><a href="#LT1" class="headerlink" title="LT1"></a>LT1</h2><p>正确表现：</p><ul><li>呼吸始终可控；</li><li>RPE不超过5.5；</li><li>最后一组没有明显配速漂移；</li><li>结束时感觉还能继续完成两组左右。</li></ul><h2 id="LT2"><a href="#LT2" class="headerlink" title="LT2"></a>LT2</h2><p>正确表现：</p><ul><li>呼吸明显，但能稳定维持；</li><li>RPE约6；</li><li>前后组配速差不超过约2～3秒/km；</li><li>不需要在最后一组主动顶配速。</li></ul><h2 id="周二下午减量条件"><a href="#周二下午减量条件" class="headerlink" title="周二下午减量条件"></a>周二下午减量条件</h2><p>出现以下任一情况，将下午改为5×3分钟或8～10km Easy：</p><ul><li>上午最后两组明显掉速；</li><li>上午RPE超过6；</li><li>热身时腿部已经明显僵硬；</li><li>睡眠或补给不足；</li><li>高温导致呼吸异常；</li><li>上午结束后恢复明显差于平时。</li></ul><h2 id="A周周四减量条件"><a href="#A周周四减量条件" class="headerlink" title="A周周四减量条件"></a>A周周四减量条件</h2><p>周三Easy仍明显沉重时：</p><ul><li>5×5分钟改为4×5分钟；</li><li>或改为40～50分钟Easy＋6×100m；</li><li>不为了完成补量破坏周六专项。</li></ul><hr><h1 id="五、高温调整"><a href="#五、高温调整" class="headerlink" title="五、高温调整"></a>五、高温调整</h1><p>东京盛夏阈值训练允许比表中配速慢5～15秒/km。</p><p>调整顺序：</p><ol><li>先降低配速；</li><li>再减少一组；</li><li>再缩短下午Recovery；</li><li>最后才取消训练。</li></ol><p>3000米专项环境过差时：</p><ul><li>恢复延长15～30秒；</li><li>或减少一组；</li><li>不通过明显降速把专项课跑成普通有氧训练。</li></ul><hr><h1 id="六、疲劳时削减顺序"><a href="#六、疲劳时削减顺序" class="headerlink" title="六、疲劳时削减顺序"></a>六、疲劳时削减顺序</h1><h2 id="A周"><a href="#A周" class="headerlink" title="A周"></a>A周</h2><ol><li>删除周四最后1～2组；</li><li>减少周二下午LT2；</li><li>缩短周日Long Run；</li><li>最后才减少周六专项。</li></ol><h2 id="B周"><a href="#B周" class="headerlink" title="B周"></a>B周</h2><ol><li>减少周六专项一组；</li><li>再减少周四CV或VO₂一组；</li><li>不强行以明显掉速完成原定总量。</li></ol><hr><h1 id="七、比赛执行建议"><a href="#七、比赛执行建议" class="headerlink" title="七、比赛执行建议"></a>七、比赛执行建议</h1><p>8:59要求平均每圈约71.9秒。</p><p>建议前200米不要争抢：</p><ul><li>200米：36秒左右；</li><li>400米：72秒左右；</li><li>800米：2:24左右；</li><li>1600米：4:48左右；</li><li>2000米：5:59～6:00；</li><li>最后1000米根据状态逐步提速。</li></ul><p>前1000米明显快于2:58，对目前目标而言收益很小，后程风险却很大。</p><p>核心原则：</p><blockquote><p>A周用更多可控阈值建立容量，B周用CV、VO₂和专项训练提高上限；T-8完成最后完整专项，T-6开始正式减量。</p></blockquote>]]>
    </content>
    <id>https://wenhuachen.com/2026/07/16/823-genjo-3000m-race-plan-v2/</id>
    <link href="https://wenhuachen.com/2026/07/16/823-genjo-3000m-race-plan-v2/"/>
    <link href="https://genjodaha.jp/wp-content/uploads/2026/06/top_img_001.jpg" rel="enclosure"/>
    <published>2026-07-16T08:09:00.000Z</published>
    <summary>
      <![CDATA[<h1 id="2026年8月23日-3000米训练课表"><a href="#2026年8月23日-3000米训练课表" class="headerlink" title="2026年8月23日 3000米训练课表"></a>2026年8月23日 3000米训练课表</h1><]]>
    </summary>
    <title>823 Genjo打破 3000m 记录会训练计划 v2</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="3000m" scheme="https://wenhuachen.com/tags/3000m/"/>
    <category term="训练计划" scheme="https://wenhuachen.com/tags/%E8%AE%AD%E7%BB%83%E8%AE%A1%E5%88%92/"/>
    <category term="Genjo" scheme="https://wenhuachen.com/tags/Genjo/"/>
    <content>
      <![CDATA[<h2 id="W1｜7月13日—19日｜A1：双阈值导入周"><a href="#W1｜7月13日—19日｜A1：双阈值导入周" class="headerlink" title="W1｜7月13日—19日｜A1：双阈值导入周"></a>W1｜7月13日—19日｜A1：双阈值导入周</h2><table><thead><tr><th>日期</th><th>训练内容</th></tr></thead><tbody><tr><td>Mon</td><td>10km E＋6km E，下午加6×100m放松加速</td></tr><tr><td>Tue AM</td><td><strong>LT1：4×8分钟</strong>，组间60秒慢跑</td></tr><tr><td>Tue PM</td><td><strong>LT2：6×4分钟</strong>，组间75秒慢跑</td></tr><tr><td>Wed</td><td>12km E＋6km Recovery</td></tr><tr><td>Thu AM</td><td><strong>低LT2：5×4分钟</strong>，组间60秒慢跑</td></tr><tr><td>Thu PM</td><td>5～6km Recovery</td></tr><tr><td>Fri</td><td>10～12km E＋6km Recovery</td></tr><tr><td>Sat</td><td><strong>5×600m @1:48～1:49</strong>，组间2分钟慢跑</td></tr><tr><td>Sun</td><td>22km Easy</td></tr><tr><td>周量</td><td>约128～132km</td></tr></tbody></table><table><thead><tr><th>课次</th><th align="right">Time in Zone</th><th>配速/RPE</th></tr></thead><tbody><tr><td>Tue AM</td><td align="right">32分钟</td><td>LT1，3:18～3:24，RPE 5</td></tr><tr><td>Tue PM</td><td align="right">24分钟</td><td>LT2，3:14～3:18，RPE 6</td></tr><tr><td>Thu</td><td align="right">20分钟</td><td>3:15～3:19，RPE 5.5～6</td></tr><tr><td>Sat</td><td align="right">约9分钟</td><td>3000m配速，RPE 7～8</td></tr></tbody></table><h2 id="W2｜7月20日—26日｜B1：CV＋长连续专项"><a href="#W2｜7月20日—26日｜B1：CV＋长连续专项" class="headerlink" title="W2｜7月20日—26日｜B1：CV＋长连续专项"></a>W2｜7月20日—26日｜B1：CV＋长连续专项</h2><table><thead><tr><th>日期</th><th>训练内容</th></tr></thead><tbody><tr><td>Mon</td><td>10～12km E＋6km E</td></tr><tr><td>Tue AM</td><td><strong>4×10分钟阈值</strong>，组间75秒慢跑</td></tr><tr><td>Tue PM</td><td>6km Recovery</td></tr><tr><td>Wed</td><td>12km E＋6km E</td></tr><tr><td>Thu AM</td><td><strong>6×1000m @3:05～3:08</strong>，组间75秒慢跑</td></tr><tr><td>Thu PM</td><td>5～6km Recovery</td></tr><tr><td>Fri</td><td>10～12km E＋6km Recovery</td></tr><tr><td>Sat</td><td><strong>1200m＋800m＋400m</strong>，均按3000m目标配速；恢复4分钟、3分钟</td></tr><tr><td>Sun</td><td>22km Easy</td></tr><tr><td>周量</td><td>约128～132km</td></tr></tbody></table><table><thead><tr><th>课次</th><th align="right">Time in Zone</th><th>配速/RPE</th></tr></thead><tbody><tr><td>Tue</td><td align="right">40分钟</td><td>3:16～3:20，RPE 5.5～6</td></tr><tr><td>Thu</td><td align="right">约18～19分钟</td><td>CV，RPE 7</td></tr><tr><td>Sat</td><td align="right">约7分12秒</td><td>3K配速，RPE 8～9</td></tr></tbody></table><h2 id="W3｜7月27日—8月2日｜A2：阈值容量峰值周"><a href="#W3｜7月27日—8月2日｜A2：阈值容量峰值周" class="headerlink" title="W3｜7月27日—8月2日｜A2：阈值容量峰值周"></a>W3｜7月27日—8月2日｜A2：阈值容量峰值周</h2><table><thead><tr><th>日期</th><th>训练内容</th></tr></thead><tbody><tr><td>Mon</td><td>10km E＋6km E，下午6×100m Strides</td></tr><tr><td>Tue AM</td><td><strong>LT1：4×10分钟</strong>，组间75秒慢跑</td></tr><tr><td>Tue PM</td><td><strong>LT2：8×3分钟</strong>，组间60秒慢跑</td></tr><tr><td>Wed</td><td>12km E＋6km Recovery</td></tr><tr><td>Thu AM</td><td><strong>CV-lite：6×3分钟</strong>，组间60秒慢跑</td></tr><tr><td>Thu PM</td><td>5～6km Recovery</td></tr><tr><td>Fri</td><td>10～12km E＋6km Recovery</td></tr><tr><td>Sat</td><td><strong>3×800m @2:23.5～2:25</strong>，组间3分钟；随后4×200m @34～35秒，200m慢跑</td></tr><tr><td>Sun</td><td>22km Easy</td></tr><tr><td>周量</td><td>约130～134km</td></tr></tbody></table><table><thead><tr><th>课次</th><th align="right">Time in Zone</th><th>配速/RPE</th></tr></thead><tbody><tr><td>Tue AM</td><td align="right">40分钟</td><td>LT1，RPE 5</td></tr><tr><td>Tue PM</td><td align="right">24分钟</td><td>LT2，RPE 6～6.5</td></tr><tr><td>Thu</td><td align="right">18分钟</td><td>3:08～3:12，RPE 6.5</td></tr><tr><td>Sat</td><td align="right">约9.5分钟</td><td>3K配速＋稍快短距离</td></tr></tbody></table><h2 id="W4｜8月3日—9日｜B2：高端有氧峰值周"><a href="#W4｜8月3日—9日｜B2：高端有氧峰值周" class="headerlink" title="W4｜8月3日—9日｜B2：高端有氧峰值周"></a>W4｜8月3日—9日｜B2：高端有氧峰值周</h2><table><thead><tr><th>日期</th><th>训练内容</th></tr></thead><tbody><tr><td>Mon</td><td>10～12km E＋6km E</td></tr><tr><td>Tue AM</td><td><strong>3×12分钟阈值</strong>，组间90秒慢跑</td></tr><tr><td>Tue PM</td><td>6km Recovery</td></tr><tr><td>Wed</td><td>12km E＋6km E</td></tr><tr><td>Thu AM</td><td><strong>5×1000m @3:02～3:05</strong>，组间2分15秒～2分30秒慢跑</td></tr><tr><td>Thu PM</td><td>5km Recovery</td></tr><tr><td>Fri</td><td>10km E＋6km Recovery</td></tr><tr><td>Sat</td><td><strong>6×500m @1:29～1:30</strong>，组间1分45秒慢跑</td></tr><tr><td>Sun</td><td>21～22km Easy</td></tr><tr><td>周量</td><td>约126～130km</td></tr></tbody></table><table><thead><tr><th>课次</th><th align="right">Time in Zone</th><th>配速/RPE</th></tr></thead><tbody><tr><td>Tue</td><td align="right">36分钟</td><td>3:16～3:20，RPE 5.5～6</td></tr><tr><td>Thu</td><td align="right">约15分钟</td><td>VO₂支撑，RPE 7.5～8.5</td></tr><tr><td>Sat</td><td align="right">约9分钟</td><td>3000m配速，RPE 8</td></tr></tbody></table><h2 id="W5｜8月10日—16日｜A3-light：最后一次双阈值"><a href="#W5｜8月10日—16日｜A3-light：最后一次双阈值" class="headerlink" title="W5｜8月10日—16日｜A3-light：最后一次双阈值"></a>W5｜8月10日—16日｜A3-light：最后一次双阈值</h2><table><thead><tr><th>日期</th><th>训练内容</th></tr></thead><tbody><tr><td>Mon</td><td>10km E＋6km E</td></tr><tr><td>Tue AM</td><td><strong>LT1：4×8分钟</strong>，组间60秒慢跑</td></tr><tr><td>Tue PM</td><td><strong>LT2：6×3分钟</strong>，组间60～75秒慢跑</td></tr><tr><td>Wed</td><td>12km E＋6km Recovery</td></tr><tr><td>Thu AM</td><td><strong>CV-lite：5×3分钟</strong>，组间60秒慢跑</td></tr><tr><td>Thu PM</td><td>5km Recovery</td></tr><tr><td>Fri</td><td>10～12km E＋6km Recovery</td></tr><tr><td>Sat</td><td><strong>4×600m @1:47.5～1:49</strong>，组间2分30秒慢跑；随后4×150m快速放松，充分恢复</td></tr><tr><td>Sun</td><td>20～21km Easy</td></tr><tr><td>周量</td><td>约124～128km</td></tr></tbody></table><table><thead><tr><th>课次</th><th align="right">Time in Zone</th><th>配速/RPE</th></tr></thead><tbody><tr><td>Tue AM</td><td align="right">32分钟</td><td>LT1，RPE 5</td></tr><tr><td>Tue PM</td><td align="right">18分钟</td><td>LT2，RPE 6</td></tr><tr><td>Thu</td><td align="right">15分钟</td><td>CV-lite，RPE 6～6.5</td></tr><tr><td>Sat</td><td align="right">约9分钟</td><td>3K配速＋神经刺激</td></tr></tbody></table><h2 id="W6｜8月17日—23日｜比赛周"><a href="#W6｜8月17日—23日｜比赛周" class="headerlink" title="W6｜8月17日—23日｜比赛周"></a>W6｜8月17日—23日｜比赛周</h2><table><thead><tr><th>日期</th><th>训练内容</th></tr></thead><tbody><tr><td>Mon</td><td>AM 10km Easy；PM 5km Recovery</td></tr><tr><td>Tue</td><td><strong>3×600m @1:47.5～1:49</strong>，组间3分30秒；随后4×200m @34.5～35.5，充分走跑恢复</td></tr><tr><td>Wed</td><td>AM 10km Easy；PM 5km Recovery</td></tr><tr><td>Thu</td><td>8km Easy＋4×200m @35.5～36.0，200m慢跑</td></tr><tr><td>Fri</td><td>7～8km Easy</td></tr><tr><td>Sat</td><td>5～6km Easy＋4×80m渐进加速</td></tr><tr><td>Sun</td><td><strong>3000m比赛</strong></td></tr><tr><td>周量</td><td>包含比赛约80～88km</td></tr></tbody></table><p>比赛周减少约30%～35%跑量，但保留：</p><ul><li>周二3000m节奏；</li><li>周二稍快200m；</li><li>周四轻节奏刺激。</li></ul><p>周二结束后应该感觉腿被“叫醒”，而不是完成了一堂专项主课。</p><h2 id="A周与B周的负荷差异"><a href="#A周与B周的负荷差异" class="headerlink" title="A周与B周的负荷差异"></a>A周与B周的负荷差异</h2><table><thead><tr><th>周型</th><th align="right">阈值/CV时间</th><th align="right">3000m专项</th><th>特点</th></tr></thead><tbody><tr><td>A1</td><td align="right">76分钟</td><td align="right">约9分钟</td><td>阈值补量</td></tr><tr><td>B1</td><td align="right">58～59分钟</td><td align="right">约7分钟</td><td>CV＋较长连续专项</td></tr><tr><td>A2</td><td align="right">82分钟</td><td align="right">约9.5分钟</td><td>阈值容量最高</td></tr><tr><td>B2</td><td align="right">51分钟</td><td align="right">约9分钟</td><td>VO₂强度最高</td></tr><tr><td>A3-light</td><td align="right">65分钟</td><td align="right">约9分钟</td><td>保留双阈值，开始收束</td></tr><tr><td>这解决了之前的问题：</td><td align="right"></td><td align="right"></td><td></td></tr></tbody></table><blockquote><p>A周的可控强度时间明显多于B周，而不是因为双阈值反而连续休息三天。</p></blockquote><p>但也不是简单追求质量分钟越多越好。A周增加的是LT1、LT2和CV-lite；B周减少时间、提高强度。</p><h2 id="无乳酸仪执行规则"><a href="#无乳酸仪执行规则" class="headerlink" title="无乳酸仪执行规则"></a>无乳酸仪执行规则</h2><h3 id="周二双阈值"><a href="#周二双阈值" class="headerlink" title="周二双阈值"></a>周二双阈值</h3><p><strong>上午最后一组应满足以下条件：</strong></p><ul><li>呼吸保持稳定</li><li>不需要主动“顶”配速</li><li>感觉还能再完成至少两组</li></ul><p><strong>下午LT2训练：</strong></p><ul><li>前后组配速差控制在约2～3秒/km以内</li><li>RPE（主观用力感受）不超过6.5</li><li>最后一组不冲刺</li></ul><p><strong>调整建议：</strong></p><ul><li>如上午训练过重，下午改为：<ul><li>5×3分钟</li><li>或8～10km Easy</li></ul></li></ul><h3 id="A周周四"><a href="#A周周四" class="headerlink" title="A周周四"></a>A周周四</h3><ul><li>周二恢复正常，执行CV-lite或低强度LT2</li><li>周三Easy训练仍明显沉重时：<ul><li>周四改为20～30分钟连续Easy + 6×100m</li><li>不需要为了“完成结构”而强行完成质量课</li></ul></li></ul><hr><h3 id="3000m专项训练"><a href="#3000m专项训练" class="headerlink" title="3000m专项训练"></a>3000m专项训练</h3><p><strong>出现以下任一情况，立即停止继续加组：</strong></p><ul><li>500～800m重复配速下降超过约1.5%</li><li>最后100m必须冲刺才能达标</li><li>手臂、肩膀明显僵硬</li><li>落地点明显前伸</li><li>恢复后仍无法正常控制呼吸</li></ul><p><strong>训练核心：</strong></p><ul><li>首先训练目标配速下的动作和节奏，而不是证明自己能撑多久</li></ul><p><strong>计划要点：</strong></p><ul><li>A周：通过更长受控时间建立容量</li><li>B周：通过更高强度提升上限</li><li>比赛周：适当减量，确保状态调整到最佳</li></ul>]]>
    </content>
    <id>https://wenhuachen.com/2026/07/13/823-genjo-3000m-race-plan-v1/</id>
    <link href="https://wenhuachen.com/2026/07/13/823-genjo-3000m-race-plan-v1/"/>
    <link href="https://genjodaha.jp/wp-content/uploads/2026/06/top_img_001.jpg" rel="enclosure"/>
    <published>2026-07-13T07:12:57.000Z</published>
    <summary>
      <![CDATA[<h2 id="W1｜7月13日—19日｜A1：双阈值导入周"><a href="#W1｜7月13日—19日｜A1：双阈值导入周" class="headerlink" title="W1｜7月13日—19日｜A1：双阈值导入周"></a>W1｜7月13日—19日｜A1：双阈值导]]>
    </summary>
    <title>823 Genjo打破 3000m 记录会训练计划</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="training" scheme="https://wenhuachen.com/tags/training/"/>
    <content>
      <![CDATA[<h3 id="5月专项训练：A-B-两周轮替计划"><a href="#5月专项训练：A-B-两周轮替计划" class="headerlink" title="5月专项训练：A/B 两周轮替计划"></a>5月专项训练：A/B 两周轮替计划</h3><table><thead><tr><th align="left">星期</th><th align="left"><strong>Week A：场地精度与专项速耐</strong></th><th align="left"><strong>Week B：公路实战与爆发力开发</strong></th></tr></thead><tbody><tr><td align="left"><strong>周一</strong></td><td align="left">12-15km 轻松跑 (E) + 5组100m跨步跑</td><td align="left">12-15km 轻松跑 (E) + 5组100m跨步跑</td></tr><tr><td align="left"><strong>周二上午</strong></td><td align="left"><strong>[阈值间歇]</strong> 6 × 1000m (3:15-3:20/km), 间歇 60s</td><td align="left"><strong>[阈值间歇]</strong> 6 × 1000m (3:15-3:20/km), 间歇 60s</td></tr><tr><td align="left"><strong>周二下午</strong></td><td align="left"><strong>[场地速耐]</strong> 10 × 400m (70-72s), 间歇 60s</td><td align="left"><strong>[法特莱克]</strong> 10 × (1分快 / 1分慢), 公路进行</td></tr><tr><td align="left"><strong>周三</strong></td><td align="left">15km 轻松跑 (E) + 核心稳定性训练</td><td align="left">15km 轻松跑 (E) + 核心稳定性训练</td></tr><tr><td align="left"><strong>周四</strong></td><td align="left"><strong>[节奏跑]</strong> 8km 稳态跑 (3:25/km)</td><td align="left"><strong>[短坡冲刺]</strong> 3km热身 + <strong>10组×30s短坡冲刺(5%坡)</strong> + 3km冷却跑</td></tr><tr><td align="left"><strong>周五</strong></td><td align="left">完全休息 或 8km 极慢恢复跑</td><td align="left">完全休息 或 8km 极慢恢复跑</td></tr><tr><td align="left"><strong>周六主课</strong></td><td align="left"><strong>[专项课]</strong> 5 × 2000m (3:10-3:12/km), 间歇 2-3min</td><td align="left"><strong>[金字塔跑]</strong> 3k@10KPB-2k@5KPB-1k@3KPB-500m@1KPB ※ 间歇：各组间严格控制为 400m 慢跑</td></tr><tr><td align="left"><strong>周日</strong></td><td align="left">20-22km 基础长距离 (E/L强度)</td><td align="left">22-25km 基础长距离 (末尾5km渐速)</td></tr></tbody></table><hr><h3 id="核心执行参数参考"><a href="#核心执行参数参考" class="headerlink" title="核心执行参数参考"></a>核心执行参数参考</h3><ul><li><strong>体感强度控制：</strong><ul><li><strong>上午阈值：</strong> 维持在“乳酸阈值”边缘（LT2），呼吸应稳定且不应感到精疲力竭。</li><li><strong>下午速耐/法特莱克：</strong> 旨在模拟 3k/5k 比赛后半程的“灼烧感”，提升耐酸能力。如果当天下午没有时间, 可以将训练调整为周三的, 但轻松跑跑量减少一半左右合适.</li><li><strong>短坡冲刺：</strong> 每一组都要保持高质量的动作支撑，下坡时极慢跑或走回起点以完全恢复。</li></ul></li><li><strong>技术与补给：</strong><ul><li><strong>营养策略：</strong> 高强度训练前后（周二/周四/周六）注意补充 <strong>Mag-on 200mg 镁粉剂</strong>，以支撑高频次的肌肉爆发性输出。</li><li><strong>核心训练：</strong> 每周三的核心稳定性训练重点在于提升躯干控制能力、左右平衡和抗旋转能力，增强跑步经济性和预防伤病。</li></ul></li></ul><h3 id="核心训练内容"><a href="#核心训练内容" class="headerlink" title="核心训练内容"></a>核心训练内容</h3><table><thead><tr><th align="left">动作</th><th align="left">组数</th><th align="left">次数/时间</th></tr></thead><tbody><tr><td align="left">弓箭步</td><td align="left">3</td><td align="left">每侧15次</td></tr><tr><td align="left">后撤弓箭步+抬腿</td><td align="left">3</td><td align="left">每侧15次</td></tr><tr><td align="left">单腿硬拉街接抬腿</td><td align="left">3</td><td align="left">每侧15次</td></tr><tr><td align="left">胸椎肩关节灵活度训练</td><td align="left">3</td><td align="left">20次</td></tr><tr><td align="left">死虫式练腹横肌</td><td align="left">3</td><td align="left">20次</td></tr></tbody></table>]]>
    </content>
    <id>https://wenhuachen.com/2026/04/22/5%E6%9C%88%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E8%A8%88%E7%94%BB/</id>
    <link href="https://wenhuachen.com/2026/04/22/5%E6%9C%88%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0%E8%A8%88%E7%94%BB/"/>
    <published>2026-04-22T09:44:32.000Z</published>
    <summary>
      <![CDATA[<h3 id="5月专项训练：A-B-两周轮替计划"><a href="#5月专项训练：A-B-两周轮替计划" class="headerlink" title="5月专项训练：A/B 两周轮替计划"></a>5月专项训练：A/B 两周轮替计划</h3><table>
<thea]]>
    </summary>
    <title>5月トレーニング計画</title>
    <updated>2026-07-18T01:01:02.519Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <content>
      <![CDATA[<h1 id="📊-600m-200m组合-配速表"><a href="#📊-600m-200m组合-配速表" class="headerlink" title="📊 600m+200m组合 配速表"></a>📊 600m+200m组合 配速表</h1><hr><h2 id="📋-训练内容描述"><a href="#📋-训练内容描述" class="headerlink" title="📋 训练内容描述"></a>📋 训练内容描述</h2><ul><li><strong>训练组数</strong>: 6组</li><li><strong>单组距离</strong>: 600m + 200m</li><li><strong>目标配速</strong>: 600m: 4:14/km | 200m: 4:09/km</li><li><strong>组间休息</strong>: 600m后30秒 / 200m后2分钟</li><li><strong>训练总量</strong>: 4.8公里</li><li><strong>训练类型</strong>: 高强度</li></ul><h2 id="💡-训练说明"><a href="#💡-训练说明" class="headerlink" title="💡 训练说明"></a>💡 训练说明</h2><p>高强度混合距离间歇</p><h2 id="⚡-训练要点"><a href="#⚡-训练要点" class="headerlink" title="⚡ 训练要点"></a>⚡ 训练要点</h2><p>高强度组合训练，600米保持稳定配速（接近800米配速），休息30秒后立即进行200米冲刺（R配速），完成后充分恢复2分钟再进行下一组。适合提升速度耐力和无氧能力。</p><h2 id="📈-配速表"><a href="#📈-配速表" class="headerlink" title="📈 配速表"></a>📈 配速表</h2><table><thead><tr><th>5K成绩</th><th>配速</th><th>训练内容</th></tr></thead><tbody><tr><td><strong>14:00</strong></td><td><strong>600m: 2:38/km, 200m: 2:33/km</strong></td><td>6 x (600m@2:38 + 30sec rest + 200m@2:33 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>14:30</strong></td><td><strong>600m: 2:44/km, 200m: 2:39/km</strong></td><td>6 x (600m@2:44 + 30sec rest + 200m@2:39 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>15:00</strong></td><td><strong>600m: 2:50/km, 200m: 2:45/km</strong></td><td>6 x (600m@2:50 + 30sec rest + 200m@2:45 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>15:30</strong></td><td><strong>600m: 2:56/km, 200m: 2:51/km</strong></td><td>6 x (600m@2:56 + 30sec rest + 200m@2:51 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>16:00</strong></td><td><strong>600m: 3:02/km, 200m: 2:57/km</strong></td><td>6 x (600m@3:02 + 30sec rest + 200m@2:57 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>16:30</strong></td><td><strong>600m: 3:08/km, 200m: 3:03/km</strong></td><td>6 x (600m@3:08 + 30sec rest + 200m@3:03 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>17:00</strong></td><td><strong>600m: 3:14/km, 200m: 3:09/km</strong></td><td>6 x (600m@3:14 + 30sec rest + 200m@3:09 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>17:30</strong></td><td><strong>600m: 3:20/km, 200m: 3:15/km</strong></td><td>6 x (600m@3:20 + 30sec rest + 200m@3:15 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>18:00</strong></td><td><strong>600m: 3:26/km, 200m: 3:21/km</strong></td><td>6 x (600m@3:26 + 30sec rest + 200m@3:21 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>18:30</strong></td><td><strong>600m: 3:32/km, 200m: 3:27/km</strong></td><td>6 x (600m@3:32 + 30sec rest + 200m@3:27 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>19:00</strong></td><td><strong>600m: 3:38/km, 200m: 3:33/km</strong></td><td>6 x (600m@3:38 + 30sec rest + 200m@3:33 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>19:30</strong></td><td><strong>600m: 3:44/km, 200m: 3:39/km</strong></td><td>6 x (600m@3:44 + 30sec rest + 200m@3:39 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>20:00</strong></td><td><strong>600m: 3:50/km, 200m: 3:45/km</strong></td><td>6 x (600m@3:50 + 30sec rest + 200m@3:45 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>20:30</strong></td><td><strong>600m: 3:56/km, 200m: 3:51/km</strong></td><td>6 x (600m@3:56 + 30sec rest + 200m@3:51 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>21:00 ⭐</strong></td><td><strong>600m: 4:02/km, 200m: 3:57/km</strong></td><td>6 x (600m@4:02 + 30sec rest + 200m@3:57 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>21:30</strong></td><td><strong>600m: 4:08/km, 200m: 4:03/km</strong></td><td>6 x (600m@4:08 + 30sec rest + 200m@4:03 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>22:00</strong></td><td><strong>600m: 4:14/km, 200m: 4:09/km</strong></td><td>6 x (600m@4:14 + 30sec rest + 200m@4:09 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>22:30</strong></td><td><strong>600m: 4:20/km, 200m: 4:15/km</strong></td><td>6 x (600m@4:20 + 30sec rest + 200m@4:15 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>23:00</strong></td><td><strong>600m: 4:26/km, 200m: 4:21/km</strong></td><td>6 x (600m@4:26 + 30sec rest + 200m@4:21 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>23:30</strong></td><td><strong>600m: 4:32/km, 200m: 4:27/km</strong></td><td>6 x (600m@4:32 + 30sec rest + 200m@4:27 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>24:00</strong></td><td><strong>600m: 4:38/km, 200m: 4:33/km</strong></td><td>6 x (600m@4:38 + 30sec rest + 200m@4:33 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>24:30</strong></td><td><strong>600m: 4:44/km, 200m: 4:39/km</strong></td><td>6 x (600m@4:44 + 30sec rest + 200m@4:39 + 2min rest) - High intensity mixed distance intervals</td></tr><tr><td><strong>25:00</strong></td><td><strong>600m: 4:50/km, 200m: 4:45/km</strong></td><td>6 x (600m@4:50 + 30sec rest + 200m@4:45 + 2min rest) - High intensity mixed distance intervals</td></tr></tbody></table><h1 id="📊-1分快1分慢法特莱克-配速表"><a href="#📊-1分快1分慢法特莱克-配速表" class="headerlink" title="📊 1分快1分慢法特莱克 配速表"></a>📊 1分快1分慢法特莱克 配速表</h1><hr><h2 id="📋-训练内容描述-1"><a href="#📋-训练内容描述-1" class="headerlink" title="📋 训练内容描述"></a>📋 训练内容描述</h2><ul><li><strong>训练组数</strong>: 12-16组</li><li><strong>单组距离</strong>: 1分钟交替</li><li><strong>目标配速</strong>: 快: 4:16/km | 慢: 6:15/km</li><li><strong>组间休息</strong>: 慢跑即恢复</li><li><strong>训练总量</strong>: 4-6公里</li><li><strong>训练类型</strong>: 变化</li></ul><h2 id="💡-训练说明-1"><a href="#💡-训练说明-1" class="headerlink" title="💡 训练说明"></a>💡 训练说明</h2><p>1分钟快 + 1分钟慢交替</p><h2 id="⚡-训练要点-1"><a href="#⚡-训练要点-1" class="headerlink" title="⚡ 训练要点"></a>⚡ 训练要点</h2><p>结构化法特莱克训练，1分钟I配速快跑+1分钟轻松跑交替，提升速度和有氧能力，适合周中训练</p><h2 id="📈-配速表-1"><a href="#📈-配速表-1" class="headerlink" title="📈 配速表"></a>📈 配速表</h2><table><thead><tr><th>5K成绩</th><th>配速</th><th>训练内容</th></tr></thead><tbody><tr><td><strong>14:00</strong></td><td>**快: 2:40</td><td>慢: 4:36/km**</td></tr><tr><td><strong>14:30</strong></td><td>**快: 2:46</td><td>慢: 4:42/km**</td></tr><tr><td><strong>15:00</strong></td><td>**快: 2:52</td><td>慢: 4:48/km**</td></tr><tr><td><strong>15:30</strong></td><td>**快: 2:58</td><td>慢: 4:54/km**</td></tr><tr><td><strong>16:00</strong></td><td>**快: 3:04</td><td>慢: 5:00/km**</td></tr><tr><td><strong>16:30</strong></td><td>**快: 3:10</td><td>慢: 5:06/km**</td></tr><tr><td><strong>17:00</strong></td><td>**快: 3:16</td><td>慢: 5:12/km**</td></tr><tr><td><strong>17:30</strong></td><td>**快: 3:22</td><td>慢: 5:18/km**</td></tr><tr><td><strong>18:00</strong></td><td>**快: 3:28</td><td>慢: 5:24/km**</td></tr><tr><td><strong>18:30</strong></td><td>**快: 3:34</td><td>慢: 5:30/km**</td></tr><tr><td><strong>19:00</strong></td><td>**快: 3:40</td><td>慢: 5:36/km**</td></tr><tr><td><strong>19:30</strong></td><td>**快: 3:46</td><td>慢: 5:42/km**</td></tr><tr><td><strong>20:00</strong></td><td>**快: 3:52</td><td>慢: 5:48/km**</td></tr><tr><td><strong>20:30</strong></td><td>**快: 3:58</td><td>慢: 5:54/km**</td></tr><tr><td><strong>21:00 ⭐</strong></td><td>**快: 4:04</td><td>慢: 6:00/km**</td></tr><tr><td><strong>21:30</strong></td><td>**快: 4:10</td><td>慢: 6:06/km**</td></tr><tr><td><strong>22:00</strong></td><td>**快: 4:16</td><td>慢: 6:12/km**</td></tr><tr><td><strong>22:30</strong></td><td>**快: 4:22</td><td>慢: 6:18/km**</td></tr><tr><td><strong>23:00</strong></td><td>**快: 4:28</td><td>慢: 6:24/km**</td></tr><tr><td><strong>23:30</strong></td><td>**快: 4:34</td><td>慢: 6:30/km**</td></tr><tr><td><strong>24:00</strong></td><td>**快: 4:40</td><td>慢: 6:36/km**</td></tr><tr><td><strong>24:30</strong></td><td>**快: 4:46</td><td>慢: 6:42/km**</td></tr><tr><td><strong>25:00</strong></td><td>**快: 4:52</td><td>慢: 6:48/km**</td></tr></tbody></table>]]>
    </content>
    <id>https://wenhuachen.com/2025/12/15/12-16-12-22/</id>
    <link href="https://wenhuachen.com/2025/12/15/12-16-12-22/"/>
    <published>2025-12-15T02:45:39.000Z</published>
    <summary>
      <![CDATA[<h1 id="📊-600m-200m组合-配速表"><a href="#📊-600m-200m组合-配速表" class="headerlink" title="📊 600m+200m组合 配速表"></a>📊 600m+200m组合 配速表</h1><hr>
<h2]]>
    </summary>
    <title>12~16-12~22</title>
    <updated>2026-07-18T01:01:02.519Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <content>
      <![CDATA[<h1 id="📊-300米重复跑-配速表"><a href="#📊-300米重复跑-配速表" class="headerlink" title="📊 300米重复跑 配速表"></a>📊 300米重复跑 配速表</h1><hr><h2 id="📋-训练内容描述"><a href="#📋-训练内容描述" class="headerlink" title="📋 训练内容描述"></a>📋 训练内容描述</h2><ul><li><strong>训练组数</strong>: 8-12组</li><li><strong>单组距离</strong>: 300m</li><li><strong>目标配速</strong>: 4:09/km</li><li><strong>组间休息</strong>: 完全恢复（2-3分钟或心率降至120）</li><li><strong>训练总量</strong>: 2.4-3.6公里</li><li><strong>训练类型</strong>: 高强度</li></ul><h2 id="💡-训练说明"><a href="#💡-训练说明" class="headerlink" title="💡 训练说明"></a>💡 训练说明</h2><p>超高强度短距离训练</p><h2 id="⚡-训练要点"><a href="#⚡-训练要点" class="headerlink" title="⚡ 训练要点"></a>⚡ 训练要点</h2><p>R配速训练，提升速度和跑步经济性，完全恢复后再开始下一组，重质不重量</p><h2 id="📈-配速表"><a href="#📈-配速表" class="headerlink" title="📈 配速表"></a>📈 配速表</h2><table><thead><tr><th>5K成绩</th><th>配速</th><th>训练内容</th></tr></thead><tbody><tr><td><strong>14:00</strong></td><td><strong>2:33/km</strong></td><td>12 x 300m@2:33 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>14:30</strong></td><td><strong>2:39/km</strong></td><td>12 x 300m@2:39 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>15:00</strong></td><td><strong>2:45/km</strong></td><td>12 x 300m@2:45 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>15:30</strong></td><td><strong>2:51/km</strong></td><td>12 x 300m@2:51 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>16:00</strong></td><td><strong>2:57/km</strong></td><td>12 x 300m@2:57 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>16:30</strong></td><td><strong>3:03/km</strong></td><td>12 x 300m@3:03 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>17:00</strong></td><td><strong>3:09/km</strong></td><td>12 x 300m@3:09 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>17:30</strong></td><td><strong>3:15/km</strong></td><td>12 x 300m@3:15 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>18:00</strong></td><td><strong>3:21/km</strong></td><td>10 x 300m@3:21 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>18:30</strong></td><td><strong>3:27/km</strong></td><td>10 x 300m@3:27 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>19:00</strong></td><td><strong>3:33/km</strong></td><td>10 x 300m@3:33 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>19:30</strong></td><td><strong>3:39/km</strong></td><td>10 x 300m@3:39 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>20:00</strong></td><td><strong>3:45/km</strong></td><td>10 x 300m@3:45 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>20:30</strong></td><td><strong>3:51/km</strong></td><td>10 x 300m@3:51 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>21:00 ⭐</strong></td><td><strong>3:57/km</strong></td><td>9 x 300m@3:57 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>21:30</strong></td><td><strong>4:03/km</strong></td><td>9 x 300m@4:03 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>22:00</strong></td><td><strong>4:09/km</strong></td><td>9 x 300m@4:09 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>22:30</strong></td><td><strong>4:15/km</strong></td><td>9 x 300m@4:15 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>23:00</strong></td><td><strong>4:21/km</strong></td><td>9 x 300m@4:21 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>23:30</strong></td><td><strong>4:27/km</strong></td><td>9 x 300m@4:27 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>24:00</strong></td><td><strong>4:33/km</strong></td><td>7 x 300m@4:33 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>24:30</strong></td><td><strong>4:39/km</strong></td><td>7 x 300m@4:39 w/full recovery (2-3min or HR&lt;120)</td></tr><tr><td><strong>25:00</strong></td><td><strong>4:45/km</strong></td><td>7 x 300m@4:45 w/full recovery (2-3min or HR&lt;120)</td></tr></tbody></table><h1 id="📊-3000米阈值跑-配速表"><a href="#📊-3000米阈值跑-配速表" class="headerlink" title="📊 3000米阈值跑 配速表"></a>📊 3000米阈值跑 配速表</h1><hr><h2 id="📋-训练内容描述-1"><a href="#📋-训练内容描述-1" class="headerlink" title="📋 训练内容描述"></a>📋 训练内容描述</h2><ul><li><strong>训练组数</strong>: 2-3组</li><li><strong>单组距离</strong>: 3000m</li><li><strong>目标配速</strong>: 4:45/km</li><li><strong>组间休息</strong>: 3-4分钟慢跑恢复</li><li><strong>训练总量</strong>: 6-9公里</li><li><strong>训练类型</strong>: 乳酸阈</li></ul><h2 id="💡-训练说明-1"><a href="#💡-训练说明-1" class="headerlink" title="💡 训练说明"></a>💡 训练说明</h2><p>中长距离阈值训练</p><h2 id="⚡-训练要点-1"><a href="#⚡-训练要点-1" class="headerlink" title="⚡ 训练要点"></a>⚡ 训练要点</h2><p>T配速持续3公里，培养耐乳酸能力和配速感，比传统20分钟T跑更易掌控</p><h2 id="📈-配速表-1"><a href="#📈-配速表-1" class="headerlink" title="📈 配速表"></a>📈 配速表</h2><table><thead><tr><th>5K成绩</th><th>配速</th><th>训练内容</th></tr></thead><tbody><tr><td><strong>14:00</strong></td><td><strong>3:06/km</strong></td><td>4 x 3000m@3:06 w/3-4min jog recovery</td></tr><tr><td><strong>14:30</strong></td><td><strong>3:12/km</strong></td><td>4 x 3000m@3:12 w/3-4min jog recovery</td></tr><tr><td><strong>15:00</strong></td><td><strong>3:18/km</strong></td><td>4 x 3000m@3:18 w/3-4min jog recovery</td></tr><tr><td><strong>15:30</strong></td><td><strong>3:24/km</strong></td><td>4 x 3000m@3:24 w/3-4min jog recovery</td></tr><tr><td><strong>16:00</strong></td><td><strong>3:30/km</strong></td><td>4 x 3000m@3:30 w/3-4min jog recovery</td></tr><tr><td><strong>16:30</strong></td><td><strong>3:36/km</strong></td><td>4 x 3000m@3:36 w/3-4min jog recovery</td></tr><tr><td><strong>17:00</strong></td><td><strong>3:42/km</strong></td><td>4 x 3000m@3:42 w/3-4min jog recovery</td></tr><tr><td><strong>17:30</strong></td><td><strong>3:48/km</strong></td><td>4 x 3000m@3:48 w/3-4min jog recovery</td></tr><tr><td><strong>18:00</strong></td><td><strong>3:54/km</strong></td><td>3 x 3000m@3:54 w/3-4min jog recovery</td></tr><tr><td><strong>18:30</strong></td><td><strong>4:00/km</strong></td><td>3 x 3000m@4:00 w/3-4min jog recovery</td></tr><tr><td><strong>19:00</strong></td><td><strong>4:06/km</strong></td><td>3 x 3000m@4:06 w/3-4min jog recovery</td></tr><tr><td><strong>19:30</strong></td><td><strong>4:12/km</strong></td><td>3 x 3000m@4:12 w/3-4min jog recovery</td></tr><tr><td><strong>20:00</strong></td><td><strong>4:18/km</strong></td><td>3 x 3000m@4:18 w/3-4min jog recovery</td></tr><tr><td><strong>20:30</strong></td><td><strong>4:24/km</strong></td><td>3 x 3000m@4:24 w/3-4min jog recovery</td></tr><tr><td><strong>21:00 ⭐</strong></td><td><strong>4:30/km</strong></td><td>3 x 3000m@4:30 w/3-4min jog recovery</td></tr><tr><td><strong>21:30</strong></td><td><strong>4:36/km</strong></td><td>3 x 3000m@4:36 w/3-4min jog recovery</td></tr><tr><td><strong>22:00</strong></td><td><strong>4:42/km</strong></td><td>3 x 3000m@4:42 w/3-4min jog recovery</td></tr><tr><td><strong>22:30</strong></td><td><strong>4:48/km</strong></td><td>3 x 3000m@4:48 w/3-4min jog recovery</td></tr><tr><td><strong>23:00</strong></td><td><strong>4:54/km</strong></td><td>3 x 3000m@4:54 w/3-4min jog recovery</td></tr><tr><td><strong>23:30</strong></td><td><strong>5:00/km</strong></td><td>3 x 3000m@5:00 w/3-4min jog recovery</td></tr><tr><td><strong>24:00</strong></td><td><strong>5:06/km</strong></td><td>2 x 3000m@5:06 w/3-4min jog recovery</td></tr><tr><td><strong>24:30</strong></td><td><strong>5:12/km</strong></td><td>2 x 3000m@5:12 w/3-4min jog recovery</td></tr><tr><td><strong>25:00</strong></td><td><strong>5:18/km</strong></td><td>2 x 3000m@5:18 w/3-4min jog recovery</td></tr></tbody></table>]]>
    </content>
    <id>https://wenhuachen.com/2025/11/30/300m-3000m/</id>
    <link href="https://wenhuachen.com/2025/11/30/300m-3000m/"/>
    <published>2025-11-30T08:55:55.000Z</published>
    <summary>
      <![CDATA[<h1 id="📊-300米重复跑-配速表"><a href="#📊-300米重复跑-配速表" class="headerlink" title="📊 300米重复跑 配速表"></a>📊 300米重复跑 配速表</h1><hr>
<h2 id="📋-训练内容描述"><]]>
    </summary>
    <title>300m-3000m</title>
    <updated>2026-07-18T01:01:02.519Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <content>
      <![CDATA[<h1 id="大阪马拉松-Sub-2-30-—-12周优化训练计划（V3-耐力-速度平衡版）"><a href="#大阪马拉松-Sub-2-30-—-12周优化训练计划（V3-耐力-速度平衡版）" class="headerlink" title="大阪马拉松 Sub 2:30 — 12周优化训练计划（V3 耐力+速度平衡版）"></a>大阪马拉松 Sub 2:30 — 12周优化训练计划（V3 耐力+速度平衡版）</h1><blockquote><p><strong>目标</strong>：Sub 2:30（平均配速 3’32”/km）<br><strong>比赛日期</strong>：2025年2月23日（周日）<br><strong>训练周期</strong>：2024/12/02 → 2025/02/23<br><strong>优化重点</strong>：强化后程耐力 + 维持速度能力</p></blockquote><hr><h2 id="📊-个人能力分析"><a href="#📊-个人能力分析" class="headerlink" title="📊 个人能力分析"></a>📊 个人能力分析</h2><table><thead><tr><th align="center">项目</th><th align="center">PB</th><th align="center">当前状态</th><th>分析</th></tr></thead><tbody><tr><td align="center">3K</td><td align="center">—</td><td align="center">~9:30 (3’10”/km)</td><td>速度储备足够</td></tr><tr><td align="center">5K</td><td align="center">16:08</td><td align="center">—</td><td>VO2max约65-66</td></tr><tr><td align="center">10K</td><td align="center">32:43</td><td align="center">—</td><td>速度耐力优秀</td></tr><tr><td align="center">半马</td><td align="center">1:12</td><td align="center">—</td><td>阈值能力强</td></tr><tr><td align="center">全马</td><td align="center">2:33</td><td align="center">—</td><td>后程耐力待加强</td></tr></tbody></table><hr><h2 id="⚡-个人化配速表"><a href="#⚡-个人化配速表" class="headerlink" title="⚡ 个人化配速表"></a>⚡ 个人化配速表</h2><table><thead><tr><th>区间</th><th align="center">配速</th><th align="center">心率参考</th><th align="left">用途</th></tr></thead><tbody><tr><td><strong>E (Easy)</strong></td><td align="center">4’20”–4’40”</td><td align="center">65-75% HRmax</td><td align="left">恢复/轻松跑</td></tr><tr><td><strong>M (Marathon)</strong></td><td align="center">3’30”–3’35”</td><td align="center">80-85% HRmax</td><td align="left">目标配速</td></tr><tr><td><strong>T (Threshold)</strong></td><td align="center">3’20”–3’25”</td><td align="center">88-92% HRmax</td><td align="left">节奏跑</td></tr><tr><td><strong>I (Interval)</strong></td><td align="center">3’05”–3’12”</td><td align="center">95-100% HRmax</td><td align="left">VO2max训练</td></tr><tr><td><strong>R (Repetition)</strong></td><td align="center">2’50”–3’00”/km</td><td align="center">—</td><td align="left">短间歇/速度</td></tr></tbody></table><hr><h2 id="🔵-第-1–4-周：基础耐力-速度激活"><a href="#🔵-第-1–4-周：基础耐力-速度激活" class="headerlink" title="🔵 第 1–4 周：基础耐力 + 速度激活"></a>🔵 第 1–4 周：基础耐力 + 速度激活</h2><p><strong>跑量</strong>：120–130 km/week<br><strong>本阶段速度训练目标</strong>：唤醒快肌纤维，找回速度感</p><h3 id="Week-1（12-02-12-08）"><a href="#Week-1（12-02-12-08）" class="headerlink" title="Week 1（12/02 - 12/08）"></a>Week 1（12/02 - 12/08）</h3><table><thead><tr><th align="center">星期</th><th align="center">日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td align="center">Mon</td><td align="center">12/02</td><td>AM 12km EZ; PM 6km EZ</td><td>轻松跑</td></tr><tr><td align="center"><strong>Tue</strong></td><td align="center"><strong>12/03</strong></td><td><strong>12×200m @ 35-36s (休200m) + 8km EZ</strong></td><td><strong>速度激活，不追求极限</strong></td></tr><tr><td align="center">Wed</td><td align="center">12/04</td><td>16km EZ</td><td>有氧支撑</td></tr><tr><td align="center">Thu</td><td align="center">12/05</td><td>6km T @ 3’22–3’25 + 6km EZ</td><td>乳酸阈刺激</td></tr><tr><td align="center">Fri</td><td align="center">12/06</td><td>10km EZ</td><td>恢复</td></tr><tr><td align="center"><strong>Sat</strong></td><td align="center"><strong>12/07</strong></td><td><strong>28km LSD @ 4’30–4’40</strong></td><td><strong>纯有氧，建立脂肪代谢</strong></td></tr><tr><td align="center">Sun</td><td align="center">12/08</td><td>14km Recovery @ 5’00+</td><td>纯恢复</td></tr></tbody></table><hr><h3 id="Week-2（12-09-12-15）"><a href="#Week-2（12-09-12-15）" class="headerlink" title="Week 2（12/09 - 12/15）"></a>Week 2（12/09 - 12/15）</h3><table><thead><tr><th align="center">星期</th><th align="center">日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td align="center">Mon</td><td align="center">12/09</td><td>12km + 6km EZ</td><td></td></tr><tr><td align="center"><strong>Tue</strong></td><td align="center"><strong>12/10</strong></td><td><strong>8×400m @ 72-74s (休90s) + 6×200m @ 34s (休200m)</strong></td><td><strong>混合速度课：耐力+纯速</strong></td></tr><tr><td align="center">Wed</td><td align="center">12/11</td><td>16km EZ</td><td></td></tr><tr><td align="center">Thu</td><td align="center">12/12</td><td>4×2km @ 3’22 (休2’)</td><td>T配速</td></tr><tr><td align="center">Fri</td><td align="center">12/13</td><td>10km EZ</td><td></td></tr><tr><td align="center"><strong>Sat</strong></td><td align="center"><strong>12/14</strong></td><td><strong>30km LSD @ 4’25–4’35</strong></td><td><strong>堆有氧底座</strong></td></tr><tr><td align="center">Sun</td><td align="center">12/15</td><td>14km Recovery</td><td></td></tr></tbody></table><hr><h3 id="Week-3（12-16-12-22）"><a href="#Week-3（12-16-12-22）" class="headerlink" title="Week 3（12/16 - 12/22）"></a>Week 3（12/16 - 12/22）</h3><table><thead><tr><th align="center">星期</th><th align="center">日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td align="center">Mon</td><td align="center">12/16</td><td>12km + 8km EZ</td><td></td></tr><tr><td align="center"><strong>Tue</strong></td><td align="center"><strong>12/17</strong></td><td><strong>6 x (600m@3:02 + 30sec rest + 200m@2:57 + 2min rest) - High intensity mixed distance intervals</strong></td><td><strong>I配速训练 + 速度收尾</strong></td></tr><tr><td align="center">Wed</td><td align="center">12/18</td><td>16km EZ</td><td></td></tr><tr><td align="center">Thu</td><td align="center">12/19</td><td>8km Tempo @ 3’22–3’25</td><td>连续T</td></tr><tr><td align="center">Fri</td><td align="center">12/20</td><td>12km EZ</td><td></td></tr><tr><td align="center"><strong>Sat</strong></td><td align="center"><strong>12/21</strong></td><td><strong>25km M配速跑 @ 3’33–3’35</strong></td><td><strong>首个M专项课</strong></td></tr><tr><td align="center">Sun</td><td align="center">12/22</td><td>16km Recovery</td><td></td></tr></tbody></table><hr><h3 id="Week-4（12-23-12-29）"><a href="#Week-4（12-23-12-29）" class="headerlink" title="Week 4（12/23 - 12/29）"></a>Week 4（12/23 - 12/29）</h3><table><thead><tr><th align="center">星期</th><th align="center">日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td align="center">Mon</td><td align="center">12/23</td><td>12km EZ</td><td>小减量</td></tr><tr><td align="center"><strong>Tue</strong></td><td align="center"><strong>12/24</strong></td><td><strong>5×1000m @ 3’08-3’12 (休2’30)</strong></td><td><strong>VO2max，检验速度恢复情况</strong></td></tr><tr><td align="center">Wed</td><td align="center">12/25</td><td>14km EZ</td><td></td></tr><tr><td align="center">Thu</td><td align="center">12/26</td><td>3×2km @ 3’18 (休2’)</td><td>略快于T</td></tr><tr><td align="center">Fri</td><td align="center">12/27</td><td>10km EZ</td><td></td></tr><tr><td align="center"><strong>Sat</strong></td><td align="center"><strong>12/28</strong></td><td><strong>32km LSD @ 4’20–4’30</strong></td><td><strong>本阶段最长LSD</strong></td></tr><tr><td align="center">Sun</td><td align="center">12/29</td><td>12km Recovery</td><td></td></tr></tbody></table><hr><h2 id="🔵-第-5–8-周：专项耐力强化-速度维持"><a href="#🔵-第-5–8-周：专项耐力强化-速度维持" class="headerlink" title="🔵 第 5–8 周：专项耐力强化 + 速度维持"></a>🔵 第 5–8 周：专项耐力强化 + 速度维持</h2><p><strong>跑量</strong>：135–150 km/week<br><strong>本阶段速度训练目标</strong>：维持VO2max，但不增加负担</p><h3 id="Week-5（12-30-01-05）"><a href="#Week-5（12-30-01-05）" class="headerlink" title="Week 5（12/30 - 01/05）"></a>Week 5（12/30 - 01/05）</h3><table><thead><tr><th align="center">星期</th><th align="center">日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td align="center">Mon</td><td align="center">12/30</td><td>12km + 8km EZ</td><td></td></tr><tr><td align="center"><strong>Tue</strong></td><td align="center"><strong>12/31</strong></td><td><strong>6×800m @ 2’26-2’30 (休2’) + 4×200m @ 33s</strong></td><td><strong>I配速 + 速度点缀</strong></td></tr><tr><td align="center">Wed</td><td align="center">01/01</td><td>16km EZ</td><td>元旦跑</td></tr><tr><td align="center">Thu</td><td align="center">01/02</td><td>12km Tempo @ 3’25</td><td>关键课</td></tr><tr><td align="center">Fri</td><td align="center">01/03</td><td>12km EZ</td><td></td></tr><tr><td align="center"><strong>Sat</strong></td><td align="center"><strong>01/04</strong></td><td><strong>35km 超长LSD @ 4’20–4’30</strong></td><td><strong>🔥 突破性长距离</strong></td></tr><tr><td align="center">Sun</td><td align="center">01/05</td><td>12km Recovery 或 休息</td><td>视疲劳程度</td></tr></tbody></table><hr><h3 id="Week-6（01-06-01-12）"><a href="#Week-6（01-06-01-12）" class="headerlink" title="Week 6（01/06 - 01/12）"></a>Week 6（01/06 - 01/12）</h3><table><thead><tr><th align="center">星期</th><th align="center">日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td align="center">Mon</td><td align="center">01/06</td><td>12km + 8km EZ</td><td></td></tr><tr><td align="center"><strong>Tue</strong></td><td align="center"><strong>01/07</strong></td><td><strong>1200m + 1000m + 800m + 600m + 400m @ I配速 (休2’)</strong></td><td><strong>金字塔间歇，增加变化</strong></td></tr><tr><td align="center">Wed</td><td align="center">01/08</td><td>16km EZ</td><td></td></tr><tr><td align="center">Thu</td><td align="center">01/09</td><td>4×3km @ 3’25 (休2’30)</td><td>加长T段</td></tr><tr><td align="center">Fri</td><td align="center">01/10</td><td>12km EZ</td><td></td></tr><tr><td align="center"><strong>Sat</strong></td><td align="center"><strong>01/11</strong></td><td><strong>28km M配速专项 @ 3’33–3’35</strong></td><td><strong>🔥 全程M配速</strong></td></tr><tr><td align="center">Sun</td><td align="center">01/12</td><td>16km Recovery</td><td></td></tr></tbody></table><hr><h3 id="Week-7（01-13-01-19）"><a href="#Week-7（01-13-01-19）" class="headerlink" title="Week 7（01/13 - 01/19）"></a>Week 7（01/13 - 01/19）</h3><table><thead><tr><th align="center">星期</th><th align="center">日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td align="center">Mon</td><td align="center">01/13</td><td>12km + 8km EZ</td><td></td></tr><tr><td align="center"><strong>Tue</strong></td><td align="center"><strong>01/14</strong></td><td><strong>5×1000m @ 3’06-3’10 (休2’30) + 4×150m 全力</strong></td><td><strong>VO2max + 速度刺激</strong></td></tr><tr><td align="center">Wed</td><td align="center">01/15</td><td>16km EZ</td><td></td></tr><tr><td align="center">Thu</td><td align="center">01/16</td><td>14km Tempo @ 3’25–3’28</td><td>接近HMP</td></tr><tr><td align="center">Fri</td><td align="center">01/17</td><td>12km EZ</td><td></td></tr><tr><td align="center"><strong>Sat</strong></td><td align="center"><strong>01/18</strong></td><td><strong>36-38km 超长LSD @ 4’25–4’40</strong></td><td><strong>🔥 赛前最长距离</strong></td></tr><tr><td align="center">Sun</td><td align="center">01/19</td><td>10km Recovery 或 完全休息</td><td><strong>必须充分恢复</strong></td></tr></tbody></table><hr><h3 id="Week-8（01-20-01-26）—-小恢复周"><a href="#Week-8（01-20-01-26）—-小恢复周" class="headerlink" title="Week 8（01/20 - 01/26）— 小恢复周"></a>Week 8（01/20 - 01/26）— 小恢复周</h3><table><thead><tr><th align="center">星期</th><th>日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td align="center">Mon</td><td>01/20</td><td>10km EZ</td><td>恢复周</td></tr><tr><td align="center"><strong>Tue</strong></td><td><strong>01/21</strong></td><td><strong>8×400m @ 70-72s (休75s)</strong></td><td><strong>轻松速度，保持腿频</strong></td></tr><tr><td align="center">Wed</td><td>01/22</td><td>14km EZ</td><td></td></tr><tr><td align="center">Thu</td><td>01/23</td><td>10km Tempo @ 3’25</td><td>减量保强度</td></tr><tr><td align="center">Fri</td><td>01/24</td><td>10km EZ</td><td></td></tr><tr><td align="center"><strong>Sat</strong></td><td><strong>01/25</strong></td><td><strong>30km 混合跑 (15km@4’10 + 15km@3’40)</strong></td><td><strong>恢复性长距离</strong></td></tr><tr><td align="center">Sun</td><td>01/26</td><td>14km Recovery</td><td></td></tr></tbody></table><hr><h2 id="🔵-第-9–11-周：巅峰期（Peak-Phase）"><a href="#🔵-第-9–11-周：巅峰期（Peak-Phase）" class="headerlink" title="🔵 第 9–11 周：巅峰期（Peak Phase）"></a>🔵 第 9–11 周：巅峰期（Peak Phase）</h2><p><strong>跑量</strong>：130–145 km/week<br><strong>本阶段速度训练目标</strong>：少量高质量，保持锐度</p><h3 id="Week-9（01-27-02-02）"><a href="#Week-9（01-27-02-02）" class="headerlink" title="Week 9（01/27 - 02/02）"></a>Week 9（01/27 - 02/02）</h3><table><thead><tr><th align="center">星期</th><th align="center">日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td align="center">Mon</td><td align="center">01/27</td><td>12km + 8km EZ</td><td></td></tr><tr><td align="center"><strong>Tue</strong></td><td align="center"><strong>01/28</strong></td><td><strong>10k@Mod w/400m jog rec 1600@10kp w/400m jog rec 1200@5kp w/400m jog rec 800@VO2max w/400m jog rec 400</strong></td><td><strong>混合变速，模拟比赛节奏变化</strong></td></tr><tr><td align="center">Wed</td><td align="center">01/29</td><td>16km EZ</td><td></td></tr><tr><td align="center">Thu</td><td align="center">01/30</td><td>5x6min@330 w/60s rec, 400mx25@310 w/30s rec</td><td>T跑，核心课</td></tr><tr><td align="center">Fri</td><td align="center">01/31</td><td>12km EZ</td><td></td></tr><tr><td align="center"><strong>Sat</strong></td><td align="center"><strong>02/01</strong></td><td><strong>30km M配速专项 @ 3’32–3’35</strong></td><td><strong>🔥 核心课：全程不掉速</strong></td></tr><tr><td align="center">Sun</td><td align="center">02/02</td><td>14km Recovery</td><td></td></tr></tbody></table><hr><h3 id="Week-10（02-03-02-09）—-最强周"><a href="#Week-10（02-03-02-09）—-最强周" class="headerlink" title="Week 10（02/03 - 02/09）— 最强周"></a>Week 10（02/03 - 02/09）— 最强周</h3><table><thead><tr><th align="center">星期</th><th>日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td align="center">Mon</td><td>02/03</td><td>12km + 8km EZ</td><td></td></tr><tr><td align="center"><strong>Tue</strong></td><td><strong>02/04</strong></td><td><strong>4×1200m @ 3’05-3’08 (休2’30) + 3×200m @ 32s</strong></td><td><strong>赛前最后一次高强度VO2max</strong></td></tr><tr><td align="center">Wed</td><td>02/05</td><td>16k@E</td><td></td></tr><tr><td align="center">Thu</td><td>02/06</td><td>6x5min@330 w/60s rec, 15x1k@317</td><td>T跑</td></tr><tr><td align="center">Fri</td><td>02/07</td><td>12km EZ</td><td></td></tr><tr><td align="center"><strong>Sat</strong></td><td><strong>02/08</strong></td><td><strong>25km@Easy + 15km@333</strong></td><td><strong>🔥 负分段模拟</strong></td></tr><tr><td align="center">Sun</td><td>02/09</td><td>16km Recovery</td><td></td></tr></tbody></table><hr><h3 id="Week-11（02-10-02-16）—-开始减量"><a href="#Week-11（02-10-02-16）—-开始减量" class="headerlink" title="Week 11（02/10 - 02/16）— 开始减量"></a>Week 11（02/10 - 02/16）— 开始减量</h3><table><thead><tr><th align="center">星期</th><th align="center">日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td align="center">Mon</td><td align="center">02/10</td><td>12km EZ</td><td>取消双练</td></tr><tr><td align="center"><strong>Tue</strong></td><td align="center"><strong>02/11</strong></td><td><strong>6×400m @ 68-70s (休90s) + 4×150m strides</strong></td><td><strong>保持速度感，不要累</strong></td></tr><tr><td align="center">Wed</td><td align="center">02/12</td><td>14km EZ</td><td></td></tr><tr><td align="center">Thu</td><td align="center">02/13</td><td>3×2km @ 3’22 (休2’)</td><td>少量T</td></tr><tr><td align="center">Fri</td><td align="center">02/14</td><td>10km EZ</td><td></td></tr><tr><td align="center"><strong>Sat</strong></td><td align="center"><strong>02/15</strong></td><td><strong>22km (10km E + 12km M @ 3’33)</strong></td><td>最后一次长M</td></tr><tr><td align="center">Sun</td><td align="center">02/16</td><td>14km LSD</td><td></td></tr></tbody></table><hr><h2 id="🔵-第-12-周：减量与比赛"><a href="#🔵-第-12-周：减量与比赛" class="headerlink" title="🔵 第 12 周：减量与比赛"></a>🔵 第 12 周：减量与比赛</h2><h3 id="Week-12（02-17-02-23）—-比赛周"><a href="#Week-12（02-17-02-23）—-比赛周" class="headerlink" title="Week 12（02/17 - 02/23）— 比赛周"></a>Week 12（02/17 - 02/23）— 比赛周</h3><table><thead><tr><th>星期</th><th align="center">日期</th><th>内容</th><th>重点提示</th></tr></thead><tbody><tr><td>Mon</td><td align="center">02/17</td><td>8km EZ</td><td></td></tr><tr><td><strong>Tue</strong></td><td align="center"><strong>02/18</strong></td><td><strong>2×1000m @ 3’15 (休3’) + 4×200m @ 33s</strong></td><td><strong>量小质高，保持锐度</strong></td></tr><tr><td>Wed</td><td align="center">02/19</td><td>8km EZ</td><td></td></tr><tr><td>Thu</td><td align="center">02/20</td><td>3km M @ 3’32 + 4×150m strides</td><td>确认体感</td></tr><tr><td>Fri</td><td align="center">02/21</td><td>5km EZ</td><td>放松</td></tr><tr><td>Sat</td><td align="center">02/22</td><td>4km Shakeout + 6×100m 加速跑</td><td>激活</td></tr><tr><td><strong>Sun</strong></td><td align="center"><strong>02/23</strong></td><td><strong>🏁 大阪马拉松 — 目标 2:29:xx</strong></td><td><strong>相信训练！</strong></td></tr></tbody></table><hr><h2 id="🎯-比赛日配速策略（负分段）"><a href="#🎯-比赛日配速策略（负分段）" class="headerlink" title="🎯 比赛日配速策略（负分段）"></a>🎯 比赛日配速策略（负分段）</h2><table><thead><tr><th align="center">分段</th><th align="center">距离</th><th align="center">目标配速</th><th>分段用时</th><th align="center">累计用时</th></tr></thead><tbody><tr><td align="center">1</td><td align="center">0-10km</td><td align="center">3’35”/km</td><td>35: 30</td><td align="center">35:30</td></tr><tr><td align="center">2</td><td align="center">10-21. 1km</td><td align="center">3’32”/km</td><td>39:15</td><td align="center">1:14:45</td></tr><tr><td align="center">3</td><td align="center">21.1-30km</td><td align="center">3’32”/km</td><td>31:25</td><td align="center">1:46:10</td></tr><tr><td align="center">4</td><td align="center">30-42.195km</td><td align="center">3’30”/km</td><td>42:41</td><td align="center"><strong>2:28:51</strong></td></tr></tbody></table><hr><h2 id="📊-V3-速度训练设计逻辑"><a href="#📊-V3-速度训练设计逻辑" class="headerlink" title="📊 V3 速度训练设计逻辑"></a>📊 V3 速度训练设计逻辑</h2><h3 id="每周速度课结构"><a href="#每周速度课结构" class="headerlink" title="每周速度课结构"></a>每周速度课结构</h3><table><thead><tr><th align="center">周阶段</th><th align="left">周二速度课重点</th><th align="left">目的</th></tr></thead><tbody><tr><td align="center">Week 1-2</td><td align="left">短间歇 (200m-400m)</td><td align="left">激活快肌，找回速度感</td></tr><tr><td align="center">Week 3-4</td><td align="left">中间歇 (600m-1000m)</td><td align="left">发展VO2max</td></tr><tr><td align="center">Week 5-7</td><td align="left">长间歇 (800m-1200m) + 速度点缀</td><td align="left">维持VO2max</td></tr><tr><td align="center">Week 8</td><td align="left">轻松短间歇</td><td align="left">恢复周</td></tr><tr><td align="center">Week 9-10</td><td align="left">混合变速</td><td align="left">模拟比赛节奏变化</td></tr><tr><td align="center">Week 11-12</td><td align="left">少量快速</td><td align="left">保持锐度</td></tr></tbody></table><h3 id="速度训练占比"><a href="#速度训练占比" class="headerlink" title="速度训练占比"></a>速度训练占比</h3><table><thead><tr><th align="center">版本</th><th align="center">速度训练占比</th><th align="center">长距离占比</th></tr></thead><tbody><tr><td align="center">V2 耐力版</td><td align="center">~12%</td><td align="center">~35%</td></tr><tr><td align="center"><strong>V3 平衡版</strong></td><td align="center"><strong>~15%</strong></td><td align="center"><strong>~32%</strong></td></tr></tbody></table><hr><h2 id="📈-训练效果预期"><a href="#📈-训练效果预期" class="headerlink" title="📈 训练效果预期"></a>📈 训练效果预期</h2><p>经过12周训练后：</p><table><thead><tr><th align="center">指标</th><th align="center">当前</th><th align="center">预期提升</th></tr></thead><tbody><tr><td align="center">3K</td><td align="center">~9:30</td><td align="center">9: 10-9:20</td></tr><tr><td align="center">5K</td><td align="center">16:08 (PB)</td><td align="center">维持或略快</td></tr><tr><td align="center">M配速体感</td><td align="center">较吃力</td><td align="center">轻松巡航</td></tr><tr><td align="center">30km后状态</td><td align="center">掉速明显</td><td align="center">可加速</td></tr></tbody></table><hr><h2 id="📅-周跑量与核心课总览"><a href="#📅-周跑量与核心课总览" class="headerlink" title="📅 周跑量与核心课总览"></a>📅 周跑量与核心课总览</h2><table><thead><tr><th align="center">周次</th><th align="center">日期</th><th align="center">周跑量</th><th align="left">周二速度课</th><th align="left">周六长距离</th></tr></thead><tbody><tr><td align="center">Week 1</td><td align="center">12/02-12/08</td><td align="center">~120km</td><td align="left">12×200m</td><td align="left">28km LSD</td></tr><tr><td align="center">Week 2</td><td align="center">12/09-12/15</td><td align="center">~125km</td><td align="left">8×400m + 6×200m</td><td align="left">30km LSD</td></tr><tr><td align="center">Week 3</td><td align="center">12/16-12/22</td><td align="center">~130km</td><td align="left">6×600m + 4×200m</td><td align="left">25km M配速</td></tr><tr><td align="center">Week 4</td><td align="center">12/23-12/29</td><td align="center">~125km</td><td align="left">5×1000m</td><td align="left">32km LSD</td></tr><tr><td align="center">Week 5</td><td align="center">12/30-01/05</td><td align="center">~140km</td><td align="left">6×800m + 4×200m</td><td align="left"><strong>35km LSD</strong> 🔥</td></tr><tr><td align="center">Week 6</td><td align="center">01/06-01/12</td><td align="center">~145km</td><td align="left">金字塔间歇</td><td align="left"><strong>28km M配速</strong> 🔥</td></tr><tr><td align="center">Week 7</td><td align="center">01/13-01/19</td><td align="center">~150km</td><td align="left">5×1000m + 4×150m</td><td align="left"><strong>36-38km LSD</strong> 🔥</td></tr><tr><td align="center">Week 8</td><td align="center">01/20-01/26</td><td align="center">~130km</td><td align="left">8×400m (轻松)</td><td align="left">30km 混合跑</td></tr><tr><td align="center">Week 9</td><td align="center">01/27-02/02</td><td align="center">~145km</td><td align="left">混合变速</td><td align="left"><strong>30km M配速</strong> 🔥</td></tr><tr><td align="center">Week 10</td><td align="center">02/03-02/09</td><td align="center">~145km</td><td align="left">4×1200m + 3×200m</td><td align="left">32km 负分段</td></tr><tr><td align="center">Week 11</td><td align="center">02/10-02/16</td><td align="center">~110km</td><td align="left">6×400m + strides</td><td align="left">22km M配速</td></tr><tr><td align="center">Week 12</td><td align="center">02/17-02/23</td><td align="center">~50km</td><td align="left">2×1000m + 4×200m</td><td align="left">比赛！</td></tr></tbody></table><hr><h2 id="⚠️-关于速度训练的提醒"><a href="#⚠️-关于速度训练的提醒" class="headerlink" title="⚠️ 关于速度训练的提醒"></a>⚠️ 关于速度训练的提醒</h2><h3 id="1-不要追求3K-PB"><a href="#1-不要追求3K-PB" class="headerlink" title="1. 不要追求3K PB"></a>1. 不要追求3K PB</h3><p>你的目标是<strong>全马Sub 2:30</strong>，不是3K破9分。速度训练的目的是：</p><ul><li>让M配速（3’32）感觉更轻松</li><li>维持跑步经济性</li><li>保持神经肌肉的快速募集能力</li></ul><h3 id="2-速度课后要完全恢复"><a href="#2-速度课后要完全恢复" class="headerlink" title="2. 速度课后要完全恢复"></a>2. 速度课后要完全恢复</h3><p>周二速度课后，周三必须是纯Easy。如果周三感觉疲劳，说明周二练过了。</p><h3 id="3-别在速度课上受伤"><a href="#3-别在速度课上受伤" class="headerlink" title="3. 别在速度课上受伤"></a>3. 别在速度课上受伤</h3><ul><li>充分热身（至少2km慢跑 + 动态拉伸）</li><li>间歇跑在平坦的路面或跑道</li><li>感觉不对立即停止</li></ul><hr><h2 id="💡-总结：你需要加速度训练吗？"><a href="#💡-总结：你需要加速度训练吗？" class="headerlink" title="💡 总结：你需要加速度训练吗？"></a>💡 总结：你需要加速度训练吗？</h2><table><thead><tr><th align="center">问题</th><th align="left">答案</th></tr></thead><tbody><tr><td align="center">速度是短板吗？</td><td align="left"><strong>不是</strong>。3K 9: 30 → M配速 3’32 有足够速度储备</td></tr><tr><td align="center">需要更多速度训练吗？</td><td align="left"><strong>适度增加</strong>。维持速度感，但不要过多</td></tr><tr><td align="center">核心问题是什么？</td><td align="left"><strong>后程耐力</strong>。长距离和M配速专项才是重点</td></tr></tbody></table><p><strong>V3版本在V2基础上，每周二增加了速度点缀（+4×200m或strides），既能维持速度感，又不影响后续训练的恢复。</strong></p><hr><p><strong>祝大阪顺利破2:30！</strong> 🎌🏃‍♂️</p>]]>
    </content>
    <id>https://wenhuachen.com/2025/11/24/222-planing-oosaka/</id>
    <link href="https://wenhuachen.com/2025/11/24/222-planing-oosaka/"/>
    <published>2025-11-24T15:26:50.000Z</published>
    <summary>
      <![CDATA[<h1 id="大阪马拉松-Sub-2-30-—-12周优化训练计划（V3-耐力-速度平衡版）"><a href="#大阪马拉松-Sub-2-30-—-12周优化训练计划（V3-耐力-速度平衡版）" class="headerlink" title="大阪马拉松 Sub 2:30]]>
    </summary>
    <title>222-planing-oosaka</title>
    <updated>2026-07-18T01:01:02.519Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <content>
      <![CDATA[<h1 id="📊-12-x-400米专项-配速表"><a href="#📊-12-x-400米专项-配速表" class="headerlink" title="📊 12 x 400米专项 配速表"></a>📊 12 x 400米专项 配速表</h1><hr><h2 id="📋-训练内容描述"><a href="#📋-训练内容描述" class="headerlink" title="📋 训练内容描述"></a>📋 训练内容描述</h2><ul><li><strong>训练组数</strong>: 12组</li><li><strong>单组距离</strong>: 400m</li><li><strong>目标配速</strong>: 4:12/km</li><li><strong>组间休息</strong>: 90秒慢跑恢复</li><li><strong>训练总量</strong>: 4.8公里</li><li><strong>训练类型</strong>: 高强度</li></ul><h2 id="💡-训练说明"><a href="#💡-训练说明" class="headerlink" title="💡 训练说明"></a>💡 训练说明</h2><p>固定12组400米间歇</p><h2 id="⚡-训练要点"><a href="#⚡-训练要点" class="headerlink" title="⚡ 训练要点"></a>⚡ 训练要点</h2><p>经典12组400米训练，适合中高级跑者，提升VO2max和速度耐力，保持每组配速一致性是关键</p><h2 id="📈-配速表"><a href="#📈-配速表" class="headerlink" title="📈 配速表"></a>📈 配速表</h2><table><thead><tr><th>5K成绩</th><th>配速</th><th>训练内容</th></tr></thead><tbody><tr><td><strong>14:00</strong></td><td><strong>2:36/km</strong></td><td>12 x 400m@2:36 w/90sec rest</td></tr><tr><td><strong>14:30</strong></td><td><strong>2:42/km</strong></td><td>12 x 400m@2:42 w/90sec rest</td></tr><tr><td><strong>15:00</strong></td><td><strong>2:48/km</strong></td><td>12 x 400m@2:48 w/90sec rest</td></tr><tr><td><strong>15:30</strong></td><td><strong>2:54/km</strong></td><td>12 x 400m@2:54 w/90sec rest</td></tr><tr><td><strong>16:00</strong></td><td><strong>3:00/km</strong></td><td>12 x 400m@3:00 w/90sec rest</td></tr><tr><td><strong>16:30</strong></td><td><strong>3:06/km</strong></td><td>12 x 400m@3:06 w/90sec rest</td></tr><tr><td><strong>17:00</strong></td><td><strong>3:12/km</strong></td><td>12 x 400m@3:12 w/90sec rest</td></tr><tr><td><strong>17:30</strong></td><td><strong>3:18/km</strong></td><td>12 x 400m@3:18 w/90sec rest</td></tr><tr><td><strong>18:00</strong></td><td><strong>3:24/km</strong></td><td>12 x 400m@3:24 w/90sec rest</td></tr><tr><td><strong>18:30</strong></td><td><strong>3:30/km</strong></td><td>12 x 400m@3:30 w/90sec rest</td></tr><tr><td><strong>19:00</strong></td><td><strong>3:36/km</strong></td><td>12 x 400m@3:36 w/90sec rest</td></tr><tr><td><strong>19:30</strong></td><td><strong>3:42/km</strong></td><td>12 x 400m@3:42 w/90sec rest</td></tr><tr><td><strong>20:00</strong></td><td><strong>3:48/km</strong></td><td>12 x 400m@3:48 w/90sec rest</td></tr><tr><td><strong>20:30</strong></td><td><strong>3:54/km</strong></td><td>12 x 400m@3:54 w/90sec rest</td></tr><tr><td><strong>21:00 ⭐</strong></td><td><strong>4:00/km</strong></td><td>12 x 400m@4:00 w/90sec rest</td></tr><tr><td><strong>21:30</strong></td><td><strong>4:06/km</strong></td><td>12 x 400m@4:06 w/90sec rest</td></tr><tr><td><strong>22:00</strong></td><td><strong>4:12/km</strong></td><td>12 x 400m@4:12 w/90sec rest</td></tr><tr><td><strong>22:30</strong></td><td><strong>4:18/km</strong></td><td>12 x 400m@4:18 w/90sec rest</td></tr><tr><td><strong>23:00</strong></td><td><strong>4:24/km</strong></td><td>12 x 400m@4:24 w/90sec rest</td></tr><tr><td><strong>23:30</strong></td><td><strong>4:30/km</strong></td><td>12 x 400m@4:30 w/90sec rest</td></tr><tr><td><strong>24:00</strong></td><td><strong>4:36/km</strong></td><td>12 x 400m@4:36 w/90sec rest</td></tr><tr><td><strong>24:30</strong></td><td><strong>4:42/km</strong></td><td>12 x 400m@4:42 w/90sec rest</td></tr><tr><td><strong>25:00</strong></td><td><strong>4:48/km</strong></td><td>12 x 400m@4:48 w/90sec rest</td></tr></tbody></table>]]>
    </content>
    <id>https://wenhuachen.com/2025/11/24/400%E7%B1%B3%E9%97%B4%E6%AD%87%E8%AE%AD%E7%BB%83/</id>
    <link href="https://wenhuachen.com/2025/11/24/400%E7%B1%B3%E9%97%B4%E6%AD%87%E8%AE%AD%E7%BB%83/"/>
    <published>2025-11-24T14:36:22.000Z</published>
    <summary>
      <![CDATA[<h1 id="📊-12-x-400米专项-配速表"><a href="#📊-12-x-400米专项-配速表" class="headerlink" title="📊 12 x 400米专项 配速表"></a>📊 12 x 400米专项 配速表</h1><hr>
<h2]]>
    </summary>
    <title>400米间歇训练</title>
    <updated>2026-07-18T01:01:02.519Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <content>
      <![CDATA[<h1 id="📊-800米间歇-配速表"><a href="#📊-800米间歇-配速表" class="headerlink" title="📊 800米间歇 配速表"></a>📊 800米间歇 配速表</h1><hr><h2 id="📋-训练内容描述"><a href="#📋-训练内容描述" class="headerlink" title="📋 训练内容描述"></a>📋 训练内容描述</h2><ul><li><strong>训练组数</strong>: 7-9组</li><li><strong>单组距离</strong>: 800m</li><li><strong>目标配速</strong>: 4:14/km</li><li><strong>组间休息</strong>: 2-3分钟慢跑</li><li><strong>训练总量</strong>: 5.6-7.2公里</li><li><strong>训练类型</strong>: 高强度</li></ul><h2 id="💡-训练说明"><a href="#💡-训练说明" class="headerlink" title="💡 训练说明"></a>💡 训练说明</h2><p>中长距离间歇</p><h2 id="⚡-训练要点"><a href="#⚡-训练要点" class="headerlink" title="⚡ 训练要点"></a>⚡ 训练要点</h2><p>组件间歇2-3分钟或慢跑400m自由.<br>关键是保持每组配速稳定，提升最大摄氧量。</p><h2 id="📈-配速表"><a href="#📈-配速表" class="headerlink" title="📈 配速表"></a>📈 配速表</h2><table><thead><tr><th>5K成绩</th><th>配速</th><th>训练内容</th></tr></thead><tbody><tr><td><strong>14:00</strong></td><td><strong>2:38/km</strong></td><td>10 x 800m@2:38 w/2-3min rest</td></tr><tr><td><strong>14:30</strong></td><td><strong>2:44/km</strong></td><td>10 x 800m@2:44 w/2-3min rest</td></tr><tr><td><strong>15:00</strong></td><td><strong>2:50/km</strong></td><td>10 x 800m@2:50 w/2-3min rest</td></tr><tr><td><strong>15:30</strong></td><td><strong>2:56/km</strong></td><td>10 x 800m@2:56 w/2-3min rest</td></tr><tr><td><strong>16:00</strong></td><td><strong>3:02/km</strong></td><td>10 x 800m@3:02 w/2-3min rest</td></tr><tr><td><strong>16:30</strong></td><td><strong>3:08/km</strong></td><td>10 x 800m@3:08 w/2-3min rest</td></tr><tr><td><strong>17:00</strong></td><td><strong>3:14/km</strong></td><td>10 x 800m@3:14 w/2-3min rest</td></tr><tr><td><strong>17:30</strong></td><td><strong>3:20/km</strong></td><td>10 x 800m@3:20 w/2-3min rest</td></tr><tr><td><strong>18:00</strong></td><td><strong>3:26/km</strong></td><td>9 x 800m@3:26 w/2-3min rest</td></tr><tr><td><strong>18:30</strong></td><td><strong>3:32/km</strong></td><td>9 x 800m@3:32 w/2-3min rest</td></tr><tr><td><strong>19:00</strong></td><td><strong>3:38/km</strong></td><td>9 x 800m@3:38 w/2-3min rest</td></tr><tr><td><strong>19:30</strong></td><td><strong>3:44/km</strong></td><td>9 x 800m@3:44 w/2-3min rest</td></tr><tr><td><strong>20:00</strong></td><td><strong>3:50/km</strong></td><td>9 x 800m@3:50 w/2-3min rest</td></tr><tr><td><strong>20:30</strong></td><td><strong>3:56/km</strong></td><td>9 x 800m@3:56 w/2-3min rest</td></tr><tr><td><strong>21:00 ⭐</strong></td><td><strong>4:02/km</strong></td><td>8 x 800m@4:02 w/2-3min rest</td></tr><tr><td><strong>21:30</strong></td><td><strong>4:08/km</strong></td><td>8 x 800m@4:08 w/2-3min rest</td></tr><tr><td><strong>22:00</strong></td><td><strong>4:14/km</strong></td><td>8 x 800m@4:14 w/2-3min rest</td></tr><tr><td><strong>22:30</strong></td><td><strong>4:20/km</strong></td><td>8 x 800m@4:20 w/2-3min rest</td></tr><tr><td><strong>23:00</strong></td><td><strong>4:26/km</strong></td><td>8 x 800m@4:26 w/2-3min rest</td></tr><tr><td><strong>23:30</strong></td><td><strong>4:32/km</strong></td><td>8 x 800m@4:32 w/2-3min rest</td></tr><tr><td><strong>24:00</strong></td><td><strong>4:38/km</strong></td><td>6 x 800m@4:38 w/2-3min rest</td></tr><tr><td><strong>24:30</strong></td><td><strong>4:44/km</strong></td><td>6 x 800m@4:44 w/2-3min rest</td></tr><tr><td><strong>25:00</strong></td><td><strong>4:50/km</strong></td><td>6 x 800m@4:50 w/2-3min rest</td></tr></tbody></table><h1 id="📊-节奏跑-配速表"><a href="#📊-节奏跑-配速表" class="headerlink" title="📊 节奏跑 配速表"></a>📊 节奏跑 配速表</h1><hr><h2 id="📋-训练内容描述-1"><a href="#📋-训练内容描述-1" class="headerlink" title="📋 训练内容描述"></a>📋 训练内容描述</h2><ul><li><strong>训练组数</strong>: 3-5组</li><li><strong>单组距离</strong>: 5分钟 x 组</li><li><strong>目标配速</strong>: 4:45/km</li><li><strong>组间休息</strong>: 1分钟慢跑恢复</li><li><strong>训练总量</strong>: 5-8公里</li><li><strong>训练类型</strong>: 乳酸阈</li></ul><h2 id="💡-训练说明-1"><a href="#💡-训练说明-1" class="headerlink" title="💡 训练说明"></a>💡 训练说明</h2><p>巡航间歇 - 5分钟 x 多组</p><h2 id="⚡-训练要点-1"><a href="#⚡-训练要点-1" class="headerlink" title="⚡ 训练要点"></a>⚡ 训练要点</h2><p>巡航间歇训练，保持稳定节奏，短暂恢复后继续</p><h2 id="📈-配速表-1"><a href="#📈-配速表-1" class="headerlink" title="📈 配速表"></a>📈 配速表</h2><table><thead><tr><th>5K成绩</th><th>配速</th><th>训练内容</th></tr></thead><tbody><tr><td><strong>14:00</strong></td><td><strong>3:06/km</strong></td><td>5 x 5min@3:06 w/1min jog</td></tr><tr><td><strong>14:30</strong></td><td><strong>3:12/km</strong></td><td>5 x 5min@3:12 w/1min jog</td></tr><tr><td><strong>15:00</strong></td><td><strong>3:18/km</strong></td><td>5 x 5min@3:18 w/1min jog</td></tr><tr><td><strong>15:30</strong></td><td><strong>3:24/km</strong></td><td>5 x 5min@3:24 w/1min jog</td></tr><tr><td><strong>16:00</strong></td><td><strong>3:30/km</strong></td><td>5 x 5min@3:30 w/1min jog</td></tr><tr><td><strong>16:30</strong></td><td><strong>3:36/km</strong></td><td>5 x 5min@3:36 w/1min jog</td></tr><tr><td><strong>17:00</strong></td><td><strong>3:42/km</strong></td><td>5 x 5min@3:42 w/1min jog</td></tr><tr><td><strong>17:30</strong></td><td><strong>3:48/km</strong></td><td>5 x 5min@3:48 w/1min jog</td></tr><tr><td><strong>18:00</strong></td><td><strong>3:54/km</strong></td><td>5 x 5min@3:54 w/1min jog</td></tr><tr><td><strong>18:30</strong></td><td><strong>4:00/km</strong></td><td>5 x 5min@4:00 w/1min jog</td></tr><tr><td><strong>19:00</strong></td><td><strong>4:06/km</strong></td><td>5 x 5min@4:06 w/1min jog</td></tr><tr><td><strong>19:30</strong></td><td><strong>4:12/km</strong></td><td>5 x 5min@4:12 w/1min jog</td></tr><tr><td><strong>20:00</strong></td><td><strong>4:18/km</strong></td><td>4 x 5min@4:18 w/1min jog</td></tr><tr><td><strong>20:30</strong></td><td><strong>4:24/km</strong></td><td>4 x 5min@4:24 w/1min jog</td></tr><tr><td><strong>21:00 ⭐</strong></td><td><strong>4:30/km</strong></td><td>4 x 5min@4:30 w/1min jog</td></tr><tr><td><strong>21:30</strong></td><td><strong>4:36/km</strong></td><td>4 x 5min@4:36 w/1min jog</td></tr><tr><td><strong>22:00</strong></td><td><strong>4:42/km</strong></td><td>4 x 5min@4:42 w/1min jog</td></tr><tr><td><strong>22:30</strong></td><td><strong>4:48/km</strong></td><td>4 x 5min@4:48 w/1min jog</td></tr><tr><td><strong>23:00</strong></td><td><strong>4:54/km</strong></td><td>4 x 5min@4:54 w/1min jog</td></tr><tr><td><strong>23:30</strong></td><td><strong>5:00/km</strong></td><td>4 x 5min@5:00 w/1min jog</td></tr><tr><td><strong>24:00</strong></td><td><strong>5:06/km</strong></td><td>3 x 5min@5:06 w/1min jog</td></tr><tr><td><strong>24:30</strong></td><td><strong>5:12/km</strong></td><td>3 x 5min@5:12 w/1min jog</td></tr><tr><td><strong>25:00</strong></td><td><strong>5:18/km</strong></td><td>3 x 5min@5:18 w/1min jog</td></tr></tbody></table>]]>
    </content>
    <id>https://wenhuachen.com/2025/11/09/800m-interval/</id>
    <link href="https://wenhuachen.com/2025/11/09/800m-interval/"/>
    <published>2025-11-09T13:11:08.000Z</published>
    <summary>
      <![CDATA[<h1 id="📊-800米间歇-配速表"><a href="#📊-800米间歇-配速表" class="headerlink" title="📊 800米间歇 配速表"></a>📊 800米间歇 配速表</h1><hr>
<h2 id="📋-训练内容描述"><a hr]]>
    </summary>
    <title>800m-interval</title>
    <updated>2026-07-18T01:01:02.519Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <content>
      <![CDATA[<h1 id="📊-6分钟跑-300米组合-配速表"><a href="#📊-6分钟跑-300米组合-配速表" class="headerlink" title="📊 6分钟跑+300米组合 配速表"></a>📊 6分钟跑+300米组合 配速表</h1><hr><h2 id="📋-训练内容描述"><a href="#📋-训练内容描述" class="headerlink" title="📋 训练内容描述"></a>📋 训练内容描述</h2><ul><li><strong>训练组数</strong>: 6分钟跑 x 4组 + 300m x 4组</li><li><strong>单组距离</strong>: 6分钟跑 + 300m</li><li><strong>目标配速</strong>: 6min: 4:30/km | 300m: 4:12/km</li><li><strong>组间休息</strong>: 6min跑间3分钟 / 300m间2分钟</li><li><strong>训练总量</strong>: 6.5公里</li><li><strong>训练类型</strong>: 高强度</li></ul><h2 id="💡-训练说明"><a href="#💡-训练说明" class="headerlink" title="💡 训练说明"></a>💡 训练说明</h2><p>6min x 4 + 300m x 4</p><h2 id="⚡-训练要点"><a href="#⚡-训练要点" class="headerlink" title="⚡ 训练要点"></a>⚡ 训练要点</h2><p>耐力+速度组合训练，6分钟跑保持稳定节奏，充分休息后完成300m，比2000m强度更易控制</p><h2 id="📈-配速表"><a href="#📈-配速表" class="headerlink" title="📈 配速表"></a>📈 配速表</h2><table><thead><tr><th>5K成绩</th><th>配速</th><th>训练内容</th></tr></thead><tbody><tr><td><strong>14:00</strong></td><td><strong>6min跑: 2:51, 300m: 2:33</strong></td><td>4 x 6min(≈2.11km)@2:51 w/2.5min + 5-8min休息 + 4 x 300m@2:33 w/90sec (总计≈9.6km)</td></tr><tr><td><strong>14:30</strong></td><td><strong>6min跑: 2:57, 300m: 2:39</strong></td><td>4 x 6min(≈2.03km)@2:57 w/2.5min + 5-8min休息 + 4 x 300m@2:39 w/90sec (总计≈9.3km)</td></tr><tr><td><strong>15:00</strong></td><td><strong>6min跑: 3:03, 300m: 2:45</strong></td><td>4 x 6min(≈1.97km)@3:03 w/2.5min + 5-8min休息 + 4 x 300m@2:45 w/90sec (总计≈9.1km)</td></tr><tr><td><strong>15:30</strong></td><td><strong>6min跑: 3:09, 300m: 2:51</strong></td><td>4 x 6min(≈1.9km)@3:09 w/2.5min + 5-8min休息 + 4 x 300m@2:51 w/90sec (总计≈8.8km)</td></tr><tr><td><strong>16:00</strong></td><td><strong>6min跑: 3:15, 300m: 2:57</strong></td><td>4 x 6min(≈1.85km)@3:15 w/2.5min + 5-8min休息 + 4 x 300m@2:57 w/90sec (总计≈8.6km)</td></tr><tr><td><strong>16:30</strong></td><td><strong>6min跑: 3:21, 300m: 3:03</strong></td><td>4 x 6min(≈1.79km)@3:21 w/2.5min + 5-8min休息 + 4 x 300m@3:03 w/90sec (总计≈8.4km)</td></tr><tr><td><strong>17:00</strong></td><td><strong>6min跑: 3:27, 300m: 3:09</strong></td><td>4 x 6min(≈1.74km)@3:27 w/2.5min + 5-8min休息 + 4 x 300m@3:09 w/90sec (总计≈8.2km)</td></tr><tr><td><strong>17:30</strong></td><td><strong>6min跑: 3:33, 300m: 3:15</strong></td><td>4 x 6min(≈1.69km)@3:33 w/2.5min + 5-8min休息 + 4 x 300m@3:15 w/90sec (总计≈8.0km)</td></tr><tr><td><strong>18:00</strong></td><td><strong>6min跑: 3:39, 300m: 3:21</strong></td><td>4 x 6min(≈1.64km)@3:39 w/2.5min + 5-8min休息 + 4 x 300m@3:21 w/90sec (总计≈7.8km)</td></tr><tr><td><strong>18:30</strong></td><td><strong>6min跑: 3:45, 300m: 3:27</strong></td><td>4 x 6min(≈1.6km)@3:45 w/2.5min + 5-8min休息 + 4 x 300m@3:27 w/90sec (总计≈7.6km)</td></tr><tr><td><strong>19:00</strong></td><td><strong>6min跑: 3:51, 300m: 3:33</strong></td><td>4 x 6min(≈1.56km)@3:51 w/2.5min + 5-8min休息 + 4 x 300m@3:33 w/90sec (总计≈7.4km)</td></tr><tr><td><strong>19:30</strong></td><td><strong>6min跑: 3:57, 300m: 3:39</strong></td><td>4 x 6min(≈1.52km)@3:57 w/2.5min + 5-8min休息 + 4 x 300m@3:39 w/90sec (总计≈7.3km)</td></tr><tr><td><strong>20:00</strong></td><td><strong>6min跑: 4:03, 300m: 3:45</strong></td><td>4 x 6min(≈1.48km)@4:03 w/2.5min + 5-8min休息 + 4 x 300m@3:45 w/90sec (总计≈7.1km)</td></tr><tr><td><strong>20:30</strong></td><td><strong>6min跑: 4:09, 300m: 3:51</strong></td><td>4 x 6min(≈1.45km)@4:09 w/2.5min + 5-8min休息 + 4 x 300m@3:51 w/90sec (总计≈7.0km)</td></tr><tr><td><strong>21:00 ⭐</strong></td><td><strong>6min跑: 4:18, 300m: 4:00</strong></td><td>4 x 6min(≈1.4km)@4:18 w/3min + 5-8min休息 + 4 x 300m@4:00 w/2min (总计≈6.8km)</td></tr><tr><td><strong>21:30</strong></td><td><strong>6min跑: 4:24, 300m: 4:06</strong></td><td>4 x 6min(≈1.36km)@4:24 w/3min + 5-8min休息 + 4 x 300m@4:06 w/2min (总计≈6.6km)</td></tr><tr><td><strong>22:00</strong></td><td><strong>6min跑: 4:30, 300m: 4:12</strong></td><td>4 x 6min(≈1.33km)@4:30 w/3min + 5-8min休息 + 4 x 300m@4:12 w/2min (总计≈6.5km)</td></tr><tr><td><strong>22:30</strong></td><td><strong>6min跑: 4:36, 300m: 4:18</strong></td><td>4 x 6min(≈1.3km)@4:36 w/3min + 5-8min休息 + 4 x 300m@4:18 w/2min (总计≈6.4km)</td></tr><tr><td><strong>23:00</strong></td><td><strong>6min跑: 4:42, 300m: 4:24</strong></td><td>4 x 6min(≈1.28km)@4:42 w/3min + 5-8min休息 + 4 x 300m@4:24 w/2min (总计≈6.3km)</td></tr><tr><td><strong>23:30</strong></td><td><strong>6min跑: 4:48, 300m: 4:30</strong></td><td>4 x 6min(≈1.25km)@4:48 w/3min + 5-8min休息 + 4 x 300m@4:30 w/2min (总计≈6.2km)</td></tr><tr><td><strong>24:00</strong></td><td><strong>6min跑: 4:56, 300m: 4:38</strong></td><td>4 x 6min(≈1.22km)@4:56 w/3.5-4min + 5-8min休息 + 4 x 300m@4:38 w/2.5min (总计≈6.1km)</td></tr><tr><td><strong>24:30</strong></td><td><strong>6min跑: 5:02, 300m: 4:44</strong></td><td>4 x 6min(≈1.19km)@5:02 w/3.5-4min + 5-8min休息 + 4 x 300m@4:44 w/2.5min (总计≈6.0km)</td></tr><tr><td><strong>25:00</strong></td><td><strong>6min跑: 5:08, 300m: 4:50</strong></td><td>4 x 6min(≈1.17km)@5:08 w/3.5-4min + 5-8min休息 + 4 x 300m@4:50 w/2.5min (总计≈5.9km)</td></tr></tbody></table><hr><h1 id="📊-节奏跑-配速表"><a href="#📊-节奏跑-配速表" class="headerlink" title="📊 节奏跑 配速表"></a>📊 节奏跑 配速表</h1><hr><h2 id="📋-训练内容描述-1"><a href="#📋-训练内容描述-1" class="headerlink" title="📋 训练内容描述"></a>📋 训练内容描述</h2><ul><li><strong>训练组数</strong>: 1-2组</li><li><strong>单组距离</strong>: 10-12公里</li><li><strong>目标配速</strong>: 4:37/km</li><li><strong>组间休息</strong>: 5-8分钟（如分2组）</li><li><strong>训练总量</strong>: 10-14公里</li><li><strong>训练类型</strong>: 变化</li></ul><h2 id="💡-训练说明-1"><a href="#💡-训练说明-1" class="headerlink" title="💡 训练说明"></a>💡 训练说明</h2><p>10-15公里持续 @ 半马配速+</p><h2 id="⚡-训练要点-1"><a href="#⚡-训练要点-1" class="headerlink" title="⚡ 训练要点"></a>⚡ 训练要点</h2><p>半马节奏跑，配速比T配速快8秒（T-8s），比目标半马稍快，单次10-15公里或分2组完成，赛前2-3周核心训练</p><h2 id="📈-配速表-1"><a href="#📈-配速表-1" class="headerlink" title="📈 配速表"></a>📈 配速表</h2><table><thead><tr><th>5K成绩</th><th>配速</th><th>训练内容</th></tr></thead><tbody><tr><td><strong>14:00</strong></td><td><strong>2:58/km</strong></td><td>10-15km@2:58 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>14:30</strong></td><td><strong>3:04/km</strong></td><td>10-15km@3:04 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>15:00</strong></td><td><strong>3:10/km</strong></td><td>10-15km@3:10 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>15:30</strong></td><td><strong>3:16/km</strong></td><td>10-15km@3:16 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>16:00</strong></td><td><strong>3:22/km</strong></td><td>10-15km@3:22 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>16:30</strong></td><td><strong>3:28/km</strong></td><td>10-15km@3:28 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>17:00</strong></td><td><strong>3:34/km</strong></td><td>10-15km@3:34 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>17:30</strong></td><td><strong>3:40/km</strong></td><td>10-15km@3:40 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>18:00</strong></td><td><strong>3:46/km</strong></td><td>10-12km@3:46 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>18:30</strong></td><td><strong>3:52/km</strong></td><td>10-12km@3:52 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>19:00</strong></td><td><strong>3:58/km</strong></td><td>10-12km@3:58 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>19:30</strong></td><td><strong>4:04/km</strong></td><td>10-12km@4:04 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>20:00</strong></td><td><strong>4:10/km</strong></td><td>10-12km@4:10 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>20:30</strong></td><td><strong>4:16/km</strong></td><td>10-12km@4:16 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>21:00 ⭐</strong></td><td><strong>4:22/km</strong></td><td>8-10km@4:22 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>21:30</strong></td><td><strong>4:28/km</strong></td><td>8-10km@4:28 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>22:00</strong></td><td><strong>4:34/km</strong></td><td>8-10km@4:34 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>22:30</strong></td><td><strong>4:40/km</strong></td><td>8-10km@4:40 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>23:00</strong></td><td><strong>4:46/km</strong></td><td>8-10km@4:46 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>23:30</strong></td><td><strong>4:52/km</strong></td><td>8-10km@4:52 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>24:00</strong></td><td><strong>4:58/km</strong></td><td>8-10km@4:58 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>24:30</strong></td><td><strong>5:04/km</strong></td><td>8-10km@5:04 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr><tr><td><strong>25:00</strong></td><td><strong>5:10/km</strong></td><td>8-10km@5:10 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)</td></tr></tbody></table>]]>
    </content>
    <id>https://wenhuachen.com/2025/11/05/2k+300m-interval-and-fartlek-pace-chart/</id>
    <link href="https://wenhuachen.com/2025/11/05/2k+300m-interval-and-fartlek-pace-chart/"/>
    <published>2025-11-05T03:08:51.000Z</published>
    <summary>
      <![CDATA[<h1 id="📊-6分钟跑-300米组合-配速表"><a href="#📊-6分钟跑-300米组合-配速表" class="headerlink" title="📊 6分钟跑+300米组合 配速表"></a>📊 6分钟跑+300米组合 配速表</h1><hr>
<h2]]>
    </summary>
    <title>
      <![CDATA[2k+300m Interval & Fartlek Pace Chart]]>
    </title>
    <updated>2026-07-18T01:01:02.519Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="热身" scheme="https://wenhuachen.com/tags/%E7%83%AD%E8%BA%AB/"/>
    <category term="洛南" scheme="https://wenhuachen.com/tags/%E6%B4%9B%E5%8D%97/"/>
    <category term="跑步" scheme="https://wenhuachen.com/tags/%E8%B7%91%E6%AD%A5/"/>
    <category term="训练" scheme="https://wenhuachen.com/tags/%E8%AE%AD%E7%BB%83/"/>
    <content>
      <![CDATA[<h1 id="目录"><a href="#目录" class="headerlink" title="目录"></a>目录</h1><p>原视频地址在下方, 挑选了一些觉得在日常或比赛中比较实用的热身动作, 供大家参考。</p><h2 id="上肢热身"><a href="#上肢热身" class="headerlink" title="上肢热身"></a>上肢热身</h2><table><thead><tr><th>动作名称</th><th>说明</th><th>图片</th><th>重点※</th></tr></thead><tbody><tr><td>腰部伸展</td><td>激活胸椎和肩部，有助于正确摆臂</td><td><img src="https://photo.wenhuachen.com/api/assets/33b67605-9834-4153-aa7f-17a4924877f7/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=hlCgLNieT9/VNtGI85T6fvsSVoA="></td><td>✅</td></tr><tr><td>胸椎旋转</td><td>-</td><td><div> <img src="https://photo.wenhuachen.com/api/assets/ef388490-7790-420f-bcd4-b3194b2eeaba/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=X0vMCBqDAcsVFS5ln7vwYthfe0U%3D" /> <img src="https://photo.wenhuachen.com/api/assets/d90b1436-f0de-4b97-9f37-71e920683cd5/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=z01cz6QRn1CRHHLLfwXLnlTL%2BzQ%3D" /> </div></td><td>✅</td></tr><tr><td>站姿划船</td><td>激活肩部和背部肌群</td><td><img src="https://photo.wenhuachen.com/api/assets/72bcc016-85f3-4aaa-916a-737cad97b122/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=ZmGWe9+W3lDmTYsIDzpZgJJ+CLQ="></td><td>✅</td></tr><tr><td>前后摆臂</td><td>-</td><td>-</td><td>❌</td></tr><tr><td>上下交替摆臂</td><td>帮助适应跑步摆臂动作</td><td><img src="https://photo.wenhuachen.com/api/assets/a1e9ac46-afe0-48e9-a471-c4bc4d14452b/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=8m1cwRKnnJOX5UN3p2X8rsghx68="></td><td>✅</td></tr><tr><td>肩关节伸展（蛙泳姿）</td><td>有助于跑步摆臂动作</td><td><img src="https://photo.wenhuachen.com/api/assets/70a929f6-fd11-4608-a8c7-732fefd1e7d1/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=UaMNTIHTY6V4mOmjQF0ZPnD3XvE="></td><td>✅</td></tr><tr><td>肩关节伸展（向后摆臂）</td><td>同上</td><td><div><img src="https://photo.wenhuachen.com/api/assets/907753c6-cbb2-4f37-93c5-854377233171/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=uZChbWURXdeqHNaUccIZYGvird4%3D"><img src="https://photo.wenhuachen.com/api/assets/d90b1436-f0de-4b97-9f37-71e920683cd5/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=z01cz6QRn1CRHHLLfwXLnlTL%2BzQ%3D"></div></td><td>✅</td></tr><tr><td>颈部和肩部伸展</td><td>放松颈肩肌群，减少紧张</td><td><div><img src="https://photo.wenhuachen.com/api/assets/e04f5fc6-c88b-4625-91d3-2288caa8eb68/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=k%2FAAFQ3UPY%2FaQtzpx1V0o1cqml4%3D"></div></td><td>✅</td></tr></tbody></table><h2 id="下肢热身"><a href="#下肢热身" class="headerlink" title="下肢热身"></a>下肢热身</h2><table><thead><tr><th>动作名称</th><th>说明</th><th>图片</th><th>重点※</th></tr></thead><tbody><tr><td>前后摆腿 / 左右摆腿 / 跨栏摆腿</td><td>激活髋关节与腿部肌肉</td><td>-</td><td>✅</td></tr><tr><td>节奏蹲跳</td><td>增强节奏感与腿部力量</td><td><img src="https://photo.wenhuachen.com/api/assets/f4cd5c27-b8a2-408d-8e6a-e2f397280efb/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=jwDY6HAczArI9gRYSqO0BFoRlTk="></td><td>✅</td></tr><tr><td>身体旋转</td><td>激活核心与下肢，提升稳定性</td><td><img src="https://photo.wenhuachen.com/api/assets/1e625701-2151-40df-a671-83e6bc92a8c3/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=Ylhni0Q2RuGFfGbSpn096Lg2Vsw="></td><td>✅</td></tr><tr><td>脑绳肌伸展</td><td>激活大腿后侧肌群</td><td><img src="https://photo.wenhuachen.com/api/assets/60912022-e326-4987-82e5-a4f396ca8579/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=J+RHBRUmdk16e0HxWk6qzKLiQ/M="></td><td>✅</td></tr><tr><td>排肠肌伸展</td><td>激活大腿内侧肌群</td><td><img src="https://photo.wenhuachen.com/api/assets/25344800-0394-4b19-a5c6-e8186ea6d3d9/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=IT8HrKp3/8jst27uoSakjzcKtFg="></td><td>✅</td></tr><tr><td>支撑跨步跳</td><td>增强腿部节奏与力量输出</td><td><img src="https://photo.wenhuachen.com/api/assets/04a40b9e-5d31-488c-9c42-be24c727255a/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=56UhOqFwHvCwlo5pk3H2AQeYGH8="></td><td>✅</td></tr><tr><td>弓步交替旋转</td><td>提高核心与下肢协同</td><td><img src="https://photo.wenhuachen.com/api/assets/ecf54052-6312-4648-be95-86fe36a074be/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=HDzWyZE2M9nYtB37eUP7qibh5gQ="></td><td>✅</td></tr><tr><td>站姿抱膝</td><td>提高髋关节灵活性</td><td><img src="https://photo.wenhuachen.com/api/assets/0ed886a3-4a17-4190-8469-dfa497dcd402/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=u62Tix6kr7yihx/S/5tsqozVdeQ="></td><td>✅</td></tr><tr><td>原地跳跃到扭转跳跃</td><td>增强核心与下肢的反应性</td><td><img src="https://photo.wenhuachen.com/api/assets/18784b36-e167-48f1-9903-02d8cd747c74/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=LC4DIGOnx1ScfpEgqTPbjkRXa2A="></td><td>✅</td></tr><tr><td>高抬腿保持</td><td>激活髋关节和腿部肌肉</td><td></td><td>❌</td></tr><tr><td>水平保持</td><td>激活核心，提升稳定性和输出</td><td><img src="https://photo.wenhuachen.com/api/assets/a22e8e7f-50ce-44e4-b05c-4864ef02b63e/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=+qz4p2HouF82A0clvxvzs602NUo="></td><td>❌</td></tr></tbody></table><h2 id="跑步热身"><a href="#跑步热身" class="headerlink" title="跑步热身"></a>跑步热身</h2><table><thead><tr><th>动作名称</th><th>说明</th><th>图片</th><th>重点※</th></tr></thead><tbody><tr><td>马克A-行进-跑步</td><td>-</td><td></td><td>✅</td></tr><tr><td>跨步跳</td><td>-</td><td><img src="https://photo.wenhuachen.com/api/assets/db9f330e-15a3-4bf3-bc54-7eb52da970c6/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=4qZzNQ21bzC9yOxUTaid8eq3p/s="></td><td>✅</td></tr><tr><td>弓步全身旋转</td><td>-</td><td><img src="https://photo.wenhuachen.com/api/assets/b0d7c8f2-4599-4f8e-b9c5-4f73b4fd147c/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=+sFKpbJxX1sBtm4XNMXRqm59bno="></td><td>✅</td></tr><tr><td>后踢腿-肘碰膝-跑步</td><td>-</td><td></td><td>✅</td></tr><tr><td>内摆提腿-外摆-跑步</td><td>-</td><td></td><td>✅</td></tr><tr><td>侧向跳-垫步跳-直腿跑</td><td>-</td><td></td><td>✅</td></tr><tr><td>原地马克操-前进-后退</td><td>-</td><td><img src="https://photo.wenhuachen.com/api/assets/391f5128-afa3-4d1f-8ef7-7a45530df4be/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=wNrrl/j/y7IWg2hrvIhv/f8rDsw="></td><td>✅</td></tr><tr><td>滚雪球-键子跳</td><td>-</td><td><div><img src="https://photo.wenhuachen.com/api/assets/6054b284-e55e-4ddc-ab10-7d82cbb9bed7/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=OVE1Zkl%2BKt2y86OyF0Rd0UqGCp0%3D"><img src="https://photo.wenhuachen.com/api/assets/56d38301-6c25-4594-b441-60bb6de77a3a/thumbnail?size=preview&key=R113jDyCHPnwRRFmlNOtb2FIydj91owiaWdm13tClkNtF5ZxicWZp8qX_d6bn_N4HlM&c=EFK%2Fe91%2Ft%2FMoe0mXYXKMmoLUvwU%3D"></div></td><td>✅</td></tr></tbody></table><h2 id="视频"><a href="#视频" class="headerlink" title="视频"></a>视频</h2><iframe width="560" height="315" src="https://www.youtube.com/embed/xy4PRGtr61w?si=aHwgHOZMWpMhHm7w" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" referrerpolicy="strict-origin-when-cross-origin" allowfullscreen></iframe><style>    img {        max-width: 100%;        height: 200px;    }    td>div {        display: flex ;        flex-direction: row;        gap: 10px;        justify-content: space-evenly;    }</style>]]>
    </content>
    <id>https://wenhuachen.com/2025/06/20/%E6%B4%9B%E5%8D%97%E7%83%AD%E8%BA%AB%E6%9C%AF/</id>
    <link href="https://wenhuachen.com/2025/06/20/%E6%B4%9B%E5%8D%97%E7%83%AD%E8%BA%AB%E6%9C%AF/"/>
    <link href="https://scontent-nrt1-1.cdninstagram.com/v/t39.30808-6/473819188_18477142192013847_3721816613715067977_n.jpg?stp=dst-jpg_e35_tt6&amp;efg=eyJ2ZW5jb2RlX3RhZyI6IkNBUk9VU0VMX0lURU0uaW1hZ2VfdXJsZ2VuLjE0NDB4MTA4MS5zZHIuZjMwODA4LmRlZmF1bHRfaW1hZ2UifQ&amp;_nc_ht=scontent-nrt1-1.cdninstagram.com&amp;_nc_cat=103&amp;_nc_oc=Q6cZ2QEc-jUhPM4O6IWRzvBlMnEJe7RcSfAXHL9e0GC9uQYfiXilbA29IvT9_pxiPdp8mEZP5hlHRt015Wm4uObhIuEo&amp;_nc_ohc=_Sx4PORkpwoQ7kNvwHLYAXo&amp;_nc_gid=qlSKgxpWWwegj5UW9zLe3Q&amp;edm=APs17CUAAAAA&amp;ccb=7-5&amp;ig_cache_key=MzQwMTEwMjYxMzEyOTUzNjQxMg%3D%3D.3-ccb7-5&amp;oh=00_AfPlAsehqLwYCUBhcM3_56OhugFe7NnPwNe-f8ptozVuQg&amp;oe=685AF3FC&amp;_nc_sid=10d13b" rel="enclosure"/>
    <published>2025-06-20T08:40:34.000Z</published>
    <summary>
      <![CDATA[<h1 id="目录"><a href="#目录" class="headerlink" title="目录"></a>目录</h1><p>原视频地址在下方, 挑选了一些觉得在日常或比赛中比较实用的热身动作, 供大家参考。</p>
<h2 id="上肢热身"><a href="#]]>
    </summary>
    <title>洛南热身术</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="2025年" scheme="https://wenhuachen.com/tags/2025%E5%B9%B4/"/>
    <category term="舎人公園" scheme="https://wenhuachen.com/tags/%E8%88%8E%E4%BA%BA%E5%85%AC%E5%9C%92/"/>
    <category term="テンポラン" scheme="https://wenhuachen.com/tags/%E3%83%86%E3%83%B3%E3%83%9D%E3%83%A9%E3%83%B3/"/>
    <category term="ランニング" scheme="https://wenhuachen.com/tags/%E3%83%A9%E3%83%B3%E3%83%8B%E3%83%B3%E3%82%B0/"/>
    <category term="5K" scheme="https://wenhuachen.com/tags/5K/"/>
    <category term="イベント" scheme="https://wenhuachen.com/tags/%E3%82%A4%E3%83%99%E3%83%B3%E3%83%88/"/>
    <category term="6月" scheme="https://wenhuachen.com/tags/6%E6%9C%88/"/>
    <content>
      <![CDATA[<h1 id="🏃‍♂️-第61回練習会＠舎人公園-5Kタイムトライアル（TT）"><a href="#🏃‍♂️-第61回練習会＠舎人公園-5Kタイムトライアル（TT）" class="headerlink" title="🏃‍♂️ 第61回練習会＠舎人公園 5Kタイムトライアル（TT）"></a>🏃‍♂️ 第61回練習会＠舎人公園 5Kタイムトライアル（TT）</h1><p>📅 <strong>開催日</strong>：2025年6月28日（土）<br>📍 <strong>場所</strong>：舎人公園 陸上競技場周辺 → <a href="https://maps.app.goo.gl/CXK32HrWkXH43xxV8">Googleマップを開く</a></p><hr><h2 id="📝-イベント概要"><a href="#📝-イベント概要" class="headerlink" title="📝 イベント概要"></a>📝 イベント概要</h2><p>2025年6月28日（土）に、<strong>舎人公園で5Kタイムトライアル（TT）</strong>を開催します！<br>夏の夕暮れに、自分の限界へチャレンジしましょう！🌇🏃‍♀️</p><p>みなさまのご参加を心よりお待ちしています。<br>一緒に夏の思い出をつくりましょう！🎇</p><hr><h2 id="🙌-Stravaで参加表明"><a href="#🙌-Stravaで参加表明" class="headerlink" title="🙌 Stravaで参加表明"></a>🙌 Stravaで参加表明</h2><p>参加希望の方は、下記アイコンから <strong>Kudos</strong>を押して参加表明及び <strong>目標タイム(ランク)</strong> の記入をお願いします！<br><a href="https://www.strava.com/clubs/1546395/posts/37478865"><svg role="img" viewBox="0 0 485 95" aria-labelledby="stravalogo" class="" xmlns="http://www.w3.org/2000/svg" style="display:block;width:95px;height:20px"><title id="stravalogo">Strava</title><path fill-rule="evenodd" clip-rule="evenodd" d="M258.505 90.4524L258.502 90.4484H284.108L299.838 58.8214L315.567 90.4484H346.682L299.835 -0.000610352L255.366 85.8686L238.292 60.9384C248.834 55.8544 255.405 47.0494 255.405 34.4014V34.1524C255.405 25.2254 252.678 18.7764 247.469 13.5674C241.392 7.49139 231.596 3.64739 216.22 3.64739H173.809V90.4524H202.827V65.6504H209.027L225.396 90.4524H258.505ZM437.447 -0.000610352L390.606 90.4484H421.721L437.45 58.8214L453.18 90.4484H484.294L437.447 -0.000610352ZM368.669 94.0074L415.51 3.55839H384.396L368.666 35.1854L352.936 3.55839H321.822L368.669 94.0074ZM215.352 44.9414C222.295 44.9414 226.512 41.8414 226.512 36.5094V36.2604C226.512 30.6804 222.171 27.9524 215.476 27.9524H202.827V44.9414H215.352ZM111.753 28.2004H86.2089V3.64739H166.316V28.2004H140.772V90.4524H111.753V28.2004ZM15.5019 58.9544L-9.15527e-05 77.4314C11.0369 87.1054 26.9099 92.0644 44.5179 92.0644C67.8319 92.0644 82.8369 80.9034 82.8369 62.6734V62.4264C82.8369 44.9414 67.9559 38.4924 45.7589 34.4014C36.5819 32.6634 34.2259 31.1774 34.2259 28.8204V28.5724C34.2259 26.4644 36.2109 24.9764 40.5499 24.9764C48.6099 24.9764 58.4079 27.5804 66.5909 33.5324L80.7289 13.9404C70.6839 6.00339 58.2839 2.03439 41.5429 2.03439C17.6079 2.03439 4.71191 14.8084 4.71191 31.3004V31.5494C4.71191 49.9014 21.8259 55.4834 41.2939 59.4494C50.5949 61.3104 53.3219 62.6734 53.3219 65.1544V65.4034C53.3219 67.7584 51.0909 69.1214 45.8819 69.1214C35.7139 69.1214 24.9259 66.1474 15.5019 58.9544Z" fill="#fc5200"></path></svg></a></p><hr><h2 id="⏱-出走表（スタートタイム＆目標タイム）"><a href="#⏱-出走表（スタートタイム＆目標タイム）" class="headerlink" title="⏱ 出走表（スタートタイム＆目標タイム）"></a>⏱ 出走表（スタートタイム＆目標タイム）</h2><h3 id="第一グループ（15-00〜15-30）"><a href="#第一グループ（15-00〜15-30）" class="headerlink" title="第一グループ（15:00〜15:30）"></a>第一グループ（15:00〜15:30）</h3><table><thead><tr><th>スタート時間</th><th>目標タイム</th><th>ランク</th></tr></thead><tbody><tr><td>15:00:00</td><td>25:00</td><td><code>E</code></td></tr><tr><td>15:01:00</td><td>24:00</td><td><code>D</code></td></tr><tr><td>15:02:00</td><td>23:00</td><td><code>C</code></td></tr><tr><td>15:03:00</td><td>22:00</td><td><code>B</code></td></tr><tr><td>15:04:00</td><td>21:00</td><td><code>A</code></td></tr></tbody></table><h3 id="第二グループ（15-35〜）"><a href="#第二グループ（15-35〜）" class="headerlink" title="第二グループ（15:35〜）"></a>第二グループ（15:35〜）</h3><table><thead><tr><th>スタート時間</th><th>目標タイム</th><th>ランク</th></tr></thead><tbody><tr><td>15:35:00</td><td>20:00</td><td><code>E</code></td></tr><tr><td>15:36:00</td><td>19:00</td><td><code>D</code></td></tr><tr><td>15:37:00</td><td>18:00</td><td><code>C</code></td></tr><tr><td>15:38:00</td><td>17:00</td><td><code>B</code></td></tr><tr><td>15:39:00</td><td>16:00</td><td><code>A</code></td></tr></tbody></table><blockquote><p>🔁 <strong>走行は12.5周（1周＝400m）で正確に計測</strong><br>GPSには誤差があるため、<strong>ラップではなく周回数</strong>を基準に走り切りましょう。</p></blockquote><h3 id="⏱-タイム計測の流れ"><a href="#⏱-タイム計測の流れ" class="headerlink" title="⏱ タイム計測の流れ"></a>⏱ タイム計測の流れ</h3><ol><li>まずは第一グループのランクEからスタート。計測担当は第二グループのランクEの方が行います。</li><li>１分後にランクD,計測担当は第二グループのランクDの方が行います。</li><li>以降、１分ごとにランクC, B, Aと続きます。</li><li>第二グループは、第一グループのスタートから35分後にスタートします。</li><li>その後は、第一グループのランクEから順にスタートし、計測担当は第一部同じランクの方が行います。</li></ol><p>※計測担当の方は、各自で計測用のストップウォッチやスマホアプリを用意。<br>※計測担当の方からのスタート合図がない限り、スタートしないこと、最終結果は計測担当が集計します。</p><hr><h2 id="⚠️-注意事項"><a href="#⚠️-注意事項" class="headerlink" title="⚠️ 注意事項"></a>⚠️ 注意事項</h2><ul><li>☔️ <strong>雨天決行！</strong><br>よほどの雷雨・嵐などを除き、中止にはなりません。</li><li>🛁 <strong>シャワー・ロッカー完備（無料）</strong><br>ロッカーは100円式です。<strong>貴重品管理は自己責任でお願いします</strong>。</li><li>🏃‍♀️ <strong>走行ルール</strong>：「内側＝速い人、外側＝ゆっくり」</li><li>🚫 <strong>芝生エリア立ち入り禁止</strong></li><li>🔄 クールダウンは<strong>グラウンド最外周を時計回り</strong>で</li><li>📸 <strong>写真撮影は控えめに</strong>。管理者の目には注意。</li><li>🥤 <strong>補給は各自持参で</strong>（自販機あり）</li></ul><hr><p>何か不明点があれば、いつでもコメント欄までどうぞ！<br>それでは、当日お会いできるのを楽しみにしています！🔥</p>]]>
    </content>
    <id>https://wenhuachen.com/2025/06/09/%E7%AC%AC61%E5%9B%9E%E7%B7%B4%E7%BF%92%E4%BC%9A_%E8%88%8E%E4%BA%BA%E5%85%AC%E5%9C%925k-TT/</id>
    <link href="https://wenhuachen.com/2025/06/09/%E7%AC%AC61%E5%9B%9E%E7%B7%B4%E7%BF%92%E4%BC%9A_%E8%88%8E%E4%BA%BA%E5%85%AC%E5%9C%925k-TT/"/>
    <link href="https://photo.wenhuachen.com/api/assets/464ddec1-6f64-4261-9905-8863dc4c49f1/thumbnail?size=preview&amp;key=EWRDZus21UQVTOkmWXS2aEuEVv1OFBo5tbPTkaZjUQAULd28VUQQQkNWGF8iZ2wVfws&amp;c=AkEQihXqAdgk8M%2ByxSXSliTvsFw%3D" rel="enclosure"/>
    <published>2025-06-09T15:00:00.000Z</published>
    <summary>舎人公園での5Kタイムトライアルイベント。参加者募集中！夏の思い出を一緒に作りましょう！</summary>
    <title>第61回練習会_舎人公園5k-TT</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="2025年" scheme="https://wenhuachen.com/tags/2025%E5%B9%B4/"/>
    <category term="5月" scheme="https://wenhuachen.com/tags/5%E6%9C%88/"/>
    <category term="舎人公園" scheme="https://wenhuachen.com/tags/%E8%88%8E%E4%BA%BA%E5%85%AC%E5%9C%92/"/>
    <category term="テンポラン" scheme="https://wenhuachen.com/tags/%E3%83%86%E3%83%B3%E3%83%9D%E3%83%A9%E3%83%B3/"/>
    <category term="ランニング" scheme="https://wenhuachen.com/tags/%E3%83%A9%E3%83%B3%E3%83%8B%E3%83%B3%E3%82%B0/"/>
    <category term="5K" scheme="https://wenhuachen.com/tags/5K/"/>
    <category term="イベント" scheme="https://wenhuachen.com/tags/%E3%82%A4%E3%83%99%E3%83%B3%E3%83%88/"/>
    <content>
      <![CDATA[<h1 id="第57回練習会-舎人公園5k-TT"><a href="#第57回練習会-舎人公園5k-TT" class="headerlink" title="第57回練習会_舎人公園5k-TT"></a>第57回練習会_舎人公園5k-TT</h1><p>2025年05月31日（土）に、舎人公園で5Kタイムトライアル（TT）を開催します！<br>ご質問やご不明点があれば、<strong>コメント欄</strong>にお気軽にどうぞ。<br>皆さんのご参加をお待ちしています！<br>夏の思い出を一緒につくりましょう！🎇</p><p><strong>Stravaで参加希望の方は、下記のアイコンから</strong><br><a href="https://www.strava.com/clubs/1546395/posts/37182230?utm_source=ios_share&utm_medium=social&share_sig=E55AAF361748310570&_branch_match_id=1424723871588886648&_branch_referrer=H4sIAAAAAAAAA8soKSkottLXLy4pSixL1EssKNDLyczL1i9JKnHPD8su8AhJsq8rSk1LLSrKzEuPTyrKLy9OLbJ1zijKz00FABVodic9AAAA"><svg role="img" viewBox="0 0 485 95" aria-labelledby="stravalogo" class="" xmlns="http://www.w3.org/2000/svg" style="display:block;width:95px;height:20px"><title id="stravalogo">Strava</title><path fill-rule="evenodd" clip-rule="evenodd" d="M258.505 90.4524L258.502 90.4484H284.108L299.838 58.8214L315.567 90.4484H346.682L299.835 -0.000610352L255.366 85.8686L238.292 60.9384C248.834 55.8544 255.405 47.0494 255.405 34.4014V34.1524C255.405 25.2254 252.678 18.7764 247.469 13.5674C241.392 7.49139 231.596 3.64739 216.22 3.64739H173.809V90.4524H202.827V65.6504H209.027L225.396 90.4524H258.505ZM437.447 -0.000610352L390.606 90.4484H421.721L437.45 58.8214L453.18 90.4484H484.294L437.447 -0.000610352ZM368.669 94.0074L415.51 3.55839H384.396L368.666 35.1854L352.936 3.55839H321.822L368.669 94.0074ZM215.352 44.9414C222.295 44.9414 226.512 41.8414 226.512 36.5094V36.2604C226.512 30.6804 222.171 27.9524 215.476 27.9524H202.827V44.9414H215.352ZM111.753 28.2004H86.2089V3.64739H166.316V28.2004H140.772V90.4524H111.753V28.2004ZM15.5019 58.9544L-9.15527e-05 77.4314C11.0369 87.1054 26.9099 92.0644 44.5179 92.0644C67.8319 92.0644 82.8369 80.9034 82.8369 62.6734V62.4264C82.8369 44.9414 67.9559 38.4924 45.7589 34.4014C36.5819 32.6634 34.2259 31.1774 34.2259 28.8204V28.5724C34.2259 26.4644 36.2109 24.9764 40.5499 24.9764C48.6099 24.9764 58.4079 27.5804 66.5909 33.5324L80.7289 13.9404C70.6839 6.00339 58.2839 2.03439 41.5429 2.03439C17.6079 2.03439 4.71191 14.8084 4.71191 31.3004V31.5494C4.71191 49.9014 21.8259 55.4834 41.2939 59.4494C50.5949 61.3104 53.3219 62.6734 53.3219 65.1544V65.4034C53.3219 67.7584 51.0909 69.1214 45.8819 69.1214C35.7139 69.1214 24.9259 66.1474 15.5019 58.9544Z" fill="#fc5200"></path></svg></a></p><h2 id="🗓-スケジュール"><a href="#🗓-スケジュール" class="headerlink" title="🗓 スケジュール"></a>🗓 スケジュール</h2><table><thead><tr><th>時間</th><th>内容</th></tr></thead><tbody><tr><td>17:30</td><td>集合</td></tr><tr><td>17:45</td><td>ウォームアップ</td></tr><tr><td>18:00</td><td>入場</td></tr><tr><td>18:10</td><td>5Kタイムトライアル開始</td></tr><tr><td>18:30</td><td>クールダウン</td></tr><tr><td>18:45</td><td>解散Or花火大会</td></tr></tbody></table><ol><li><p>自分の目標タイムに合わせてスタート時間を調整します。<br>30分を目指す場合は18:10にスタート、<br>25分を目指す場合は18:15にスタート、<br>20分を目指す場合は18:20にスタート…</p></li><li><p>GPSには誤差が存在するため、GPSに依存せず、最後まで<code>12.5</code>週回（1周<code>400m</code>）を走り切ることを目指しましょう。</p></li></ol><hr><h2 id="📍-開催場所"><a href="#📍-開催場所" class="headerlink" title="📍 開催場所"></a>📍 開催場所</h2><p><strong>舎人公園 陸上競技場周辺</strong><br>アクセス・地図はこちら 👉 <a href="https://maps.app.goo.gl/CXK32HrWkXH43xxV8">Googleマップを開く</a></p><hr><h2 id="🎆-足立花火大会-観覧イベントのお知らせ"><a href="#🎆-足立花火大会-観覧イベントのお知らせ" class="headerlink" title="🎆 足立花火大会 観覧イベントのお知らせ"></a>🎆 足立花火大会 観覧イベントのお知らせ</h2><p><img  src="https://www.adachikanko.net/wp-content/uploads/2025/04/9cfb1b34c4c7157aad1c6aa9747e582f-700x452.jpg"  ><span class="image-caption">![花火大会](https://www.adachikanko.net/wp-content/uploads/2025/04/9cfb1b34c4c7157aad1c6aa9747e582f-700x452.jpg)</span></p><p>👉 <a href="https://www.adachikanko.net/adachi_no_hanabi47">公式サイトはこちら</a></p><h3 id="🎒-持ち物（リュック1つにまとめてください）"><a href="#🎒-持ち物（リュック1つにまとめてください）" class="headerlink" title="🎒 持ち物（リュック1つにまとめてください）"></a>🎒 持ち物（リュック1つにまとめてください）</h3><ul><li>🍱 <strong>自分の分の軽食・おつまみ</strong></li><li>🧃 <strong>自分の分の飲み物（アルコールOK）</strong></li><li>🧺 <strong>一人用レジャーシート</strong>（60cm x 90cm 程度）</li></ul><h3 id="📍-集合場所：「舎人公園朝日の広場」にて集合予定"><a href="#📍-集合場所：「舎人公園朝日の広場」にて集合予定" class="headerlink" title="📍 集合場所：「舎人公園朝日の広場」にて集合予定"></a>📍 <strong>集合場所</strong>：「舎人公園朝日の広場」にて集合予定</h3>  <img  src="/img/hanabi-navi.jpg"   style="width: 300px;"><span class="image-caption">舎人公園朝日の広場</span><h3 id="☔-雨天時の対応"><a href="#☔-雨天時の対応" class="headerlink" title="☔ 雨天時の対応"></a>☔ 雨天時の対応</h3><p><strong>雨天の場合花火観覧は中止</strong>となります。</p><hr><h2 id="⚠️-注意事項"><a href="#⚠️-注意事項" class="headerlink" title="⚠️ 注意事項"></a>⚠️ 注意事項</h2><ul><li>グラウンド内には<strong>無料のシャワー室とロッカー</strong>があります（ロッカーは100円コイン式）。<br>　※貴重品の管理はご自身でお願いします。</li><li>ランニング時は、<strong>「内側が速く、外側が遅く」</strong>のルールを守ってください。</li><li>グラウンド中央の<strong>芝生エリアは使用禁止</strong>です。</li><li>クールダウンは、<strong>グラウンド最外周を時計回り</strong>にジョグしてください。</li><li><strong>写真撮影は控えめに</strong>。管理者に見つからないようご注意を。</li></ul>]]>
    </content>
    <id>https://wenhuachen.com/2025/05/25/%E7%AC%AC57%E5%9B%9E%E7%B7%B4%E7%BF%92%E4%BC%9A_%E8%88%8E%E4%BA%BA%E5%85%AC%E5%9C%925k-TT/</id>
    <link href="https://wenhuachen.com/2025/05/25/%E7%AC%AC57%E5%9B%9E%E7%B7%B4%E7%BF%92%E4%BC%9A_%E8%88%8E%E4%BA%BA%E5%85%AC%E5%9C%925k-TT/"/>
    <link href="https://www.adachikanko.net/wp-content/uploads/2025/04/9cfb1b34c4c7157aad1c6aa9747e582f-700x452.jpg" rel="enclosure"/>
    <published>2025-05-25T03:13:00.000Z</published>
    <summary>舎人公園での5Kタイムトライアルイベント。参加者募集中！夏の思い出を一緒に作りましょう！</summary>
    <title>第57回練習会_舎人公園5k-TT</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="2025年" scheme="https://wenhuachen.com/tags/2025%E5%B9%B4/"/>
    <category term="5月" scheme="https://wenhuachen.com/tags/5%E6%9C%88/"/>
    <category term="日曜日" scheme="https://wenhuachen.com/tags/%E6%97%A5%E6%9B%9C%E6%97%A5/"/>
    <category term="舎人公園" scheme="https://wenhuachen.com/tags/%E8%88%8E%E4%BA%BA%E5%85%AC%E5%9C%92/"/>
    <category term="ハーフテンポラン" scheme="https://wenhuachen.com/tags/%E3%83%8F%E3%83%BC%E3%83%95%E3%83%86%E3%83%B3%E3%83%9D%E3%83%A9%E3%83%B3/"/>
    <category term="テンポラン" scheme="https://wenhuachen.com/tags/%E3%83%86%E3%83%B3%E3%83%9D%E3%83%A9%E3%83%B3/"/>
    <category term="ハーフマラソン" scheme="https://wenhuachen.com/tags/%E3%83%8F%E3%83%BC%E3%83%95%E3%83%9E%E3%83%A9%E3%82%BD%E3%83%B3/"/>
    <category term="マラソン" scheme="https://wenhuachen.com/tags/%E3%83%9E%E3%83%A9%E3%82%BD%E3%83%B3/"/>
    <category term="ランニング" scheme="https://wenhuachen.com/tags/%E3%83%A9%E3%83%B3%E3%83%8B%E3%83%B3%E3%82%B0/"/>
    <category term="ジョギング" scheme="https://wenhuachen.com/tags/%E3%82%B8%E3%83%A7%E3%82%AE%E3%83%B3%E3%82%B0/"/>
    <category term="トレーニング" scheme="https://wenhuachen.com/tags/%E3%83%88%E3%83%AC%E3%83%BC%E3%83%8B%E3%83%B3%E3%82%B0/"/>
    <category term="スポーツ" scheme="https://wenhuachen.com/tags/%E3%82%B9%E3%83%9D%E3%83%BC%E3%83%84/"/>
    <category term="健康" scheme="https://wenhuachen.com/tags/%E5%81%A5%E5%BA%B7/"/>
    <category term="フィットネス" scheme="https://wenhuachen.com/tags/%E3%83%95%E3%82%A3%E3%83%83%E3%83%88%E3%83%8D%E3%82%B9/"/>
    <content>
      <![CDATA[<h1 id="🏃‍♂️-5-4-日-舎人公園ハーフテンポラン"><a href="#🏃‍♂️-5-4-日-舎人公園ハーフテンポラン" class="headerlink" title="🏃‍♂️ 5/4(日) 舎人公園ハーフテンポラン"></a>🏃‍♂️ 5/4(日) 舎人公園ハーフテンポラン</h1><p>2025年5月4日（日）、舎人公園で<strong>ハーフテンポラン</strong>を開催します！<br>ハーフマラソンの距離（21.0975km）を、各自のペースで走りましょう。</p><p>5km、10kmのPB更新を目指す方も大歓迎です！<br>参加人数をある程度集計しますので参加希望の方は、<strong>下記コメント欄にご記入ください</strong>。</p><h2 id="🗓-スケジュール"><a href="#🗓-スケジュール" class="headerlink" title="🗓 スケジュール"></a>🗓 スケジュール</h2><table><thead><tr><th>時間</th><th>内容</th></tr></thead><tbody><tr><td>9:00</td><td>集合</td></tr><tr><td>9:15</td><td>ストレッチ</td></tr><tr><td>9:30</td><td>スタート</td></tr><tr><td>11:00</td><td>ゴール予定</td></tr><tr><td>11:30</td><td>解散</td></tr></tbody></table><hr><h2 id="📍-開催場所"><a href="#📍-開催場所" class="headerlink" title="📍 開催場所"></a>📍 開催場所</h2><p><strong>舎人公園 陸上競技場周辺</strong><br>アクセス・地図はこちら 👉 <a href="https://maps.app.goo.gl/CXK32HrWkXH43xxV8">Googleマップを開く</a></p><hr><h2 id="⚠️-注意事項"><a href="#⚠️-注意事項" class="headerlink" title="⚠️ 注意事項"></a>⚠️ 注意事項</h2><ul><li>グラウンド内には<strong>無料のシャワー室とロッカー</strong>があります（ロッカーは100円コイン式）。<br>　※貴重品の管理はご自身でお願いします。</li><li>ランニング時は、<strong>「内側が速く、外側が遅く」</strong>のルールを守ってください。</li><li>グラウンド中央の<strong>芝生エリアは使用禁止</strong>です。</li><li>クールダウンは、<strong>グラウンド最外周を時計回り</strong>にジョグしてください。</li><li><strong>写真撮影は控えめに</strong>。管理者に見つからないようご注意を。</li></ul>]]>
    </content>
    <id>https://wenhuachen.com/2025/05/01/5-4-%E6%97%A5-%E8%88%8E%E4%BA%BA%E5%85%AC%E5%9C%92%E3%83%8F%E3%83%BC%E3%83%95%E3%83%86%E3%83%B3%E3%83%9D%E3%83%A9%E3%83%B3/</id>
    <link href="https://wenhuachen.com/2025/05/01/5-4-%E6%97%A5-%E8%88%8E%E4%BA%BA%E5%85%AC%E5%9C%92%E3%83%8F%E3%83%BC%E3%83%95%E3%83%86%E3%83%B3%E3%83%9D%E3%83%A9%E3%83%B3/"/>
    <published>2025-05-01T06:34:30.000Z</published>
    <summary>
      <![CDATA[<h1 id="🏃‍♂️-5-4-日-舎人公園ハーフテンポラン"><a href="#🏃‍♂️-5-4-日-舎人公園ハーフテンポラン" class="headerlink" title="🏃‍♂️ 5/4(日) 舎人公園ハーフテンポラン"></a>🏃‍♂️ 5/4(日)]]>
    </summary>
    <title>5/4(日) 舎人公園ハーフテンポラン</title>
    <updated>2026-07-18T01:01:02.519Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="Shell" scheme="https://wenhuachen.com/tags/Shell/"/>
    <content>
      <![CDATA[<h2 style="background-color: white; border-bottom: 1px solid rgb(221, 221, 221); box-sizing: inherit; color: #333333; cursor: pointer; font-family: -apple-system, &quot;Segoe UI&quot;, &quot;Helvetica Neue&quot;, &quot;Hiragino Kaku Gothic ProN&quot;, メイリオ, meiryo, sans-serif; font-feature-settings: &quot;palt&quot;; font-size: 1.6em; line-height: 1.5; margin: 2.2em 0px 2.4rem; padding: 0px 0px 0.1em; position: relative;">ヒアドキュメントとは</h2><div class="code-frame" data-lang="lang" style="background-color: #364549; box-sizing: inherit; color: #e3e3e3; font-family: -apple-system, &quot;Segoe UI&quot;, &quot;Helvetica Neue&quot;, &quot;Hiragino Kaku Gothic ProN&quot;, メイリオ, meiryo, sans-serif; font-size: 0.9em; margin: 1.5em -32px; padding: 1em 32px;"><div class="highlight" style="box-sizing: inherit; overflow-x: auto; padding: 0.5em;"><pre style="background-color: transparent; border-radius: 0px; border: none; box-sizing: inherit; color: inherit; font-family: SFMono-Regular, Consolas, &quot;Liberation Mono&quot;, Menlo, Courier, monospace; font-size: inherit; line-height: 1.8; padding: 0px;">echo line1echo line2echo line3</pre></div></div><div style="background-color: white; box-sizing: inherit; color: #333333; font-family: -apple-system, &quot;Segoe UI&quot;, &quot;Helvetica Neue&quot;, &quot;Hiragino Kaku Gothic ProN&quot;, メイリオ, meiryo, sans-serif; font-size: 16px; line-height: 1.9; padding: 0px;">上記のような事を下記に置き換える事ができます。</div><div class="code-frame" data-lang="lang" style="background-color: #364549; box-sizing: inherit; color: #e3e3e3; font-family: -apple-system, &quot;Segoe UI&quot;, &quot;Helvetica Neue&quot;, &quot;Hiragino Kaku Gothic ProN&quot;, メイリオ, meiryo, sans-serif; font-size: 0.9em; margin: 1.5em -32px; padding: 1em 32px;"><div class="highlight" style="box-sizing: inherit; overflow-x: auto; padding: 0.5em;"><pre style="background-color: transparent; border-radius: 0px; border: none; box-sizing: inherit; color: inherit; font-family: SFMono-Regular, Consolas, &quot;Liberation Mono&quot;, Menlo, Courier, monospace; font-size: inherit; line-height: 1.8; padding: 0px;">cat &lt;&lt;EOFline1line2line3EOF</pre></div></div><div style="background-color: white; box-sizing: inherit; color: #333333; font-family: -apple-system, &quot;Segoe UI&quot;, &quot;Helvetica Neue&quot;, &quot;Hiragino Kaku Gothic ProN&quot;, メイリオ, meiryo, sans-serif; font-size: 16px; line-height: 1.9; padding: 0px;">シンプルですね。<br style="box-sizing: inherit;" />ファイルを作りたいときはリダイレクトするだけです。</div><div class="code-frame" data-lang="lang" style="background-color: #364549; box-sizing: inherit; color: #e3e3e3; font-family: -apple-system, &quot;Segoe UI&quot;, &quot;Helvetica Neue&quot;, &quot;Hiragino Kaku Gothic ProN&quot;, メイリオ, meiryo, sans-serif; font-size: 0.9em; margin: 1.5em -32px; padding: 1em 32px;"><div class="highlight" style="box-sizing: inherit; overflow-x: auto; padding: 0.5em;"><pre style="background-color: transparent; border-radius: 0px; border: none; box-sizing: inherit; color: inherit; font-family: SFMono-Regular, Consolas, &quot;Liberation Mono&quot;, Menlo, Courier, monospace; font-size: inherit; line-height: 1.8; padding: 0px;">cat &lt;&lt;EOF &gt; testline1line2line3EOF</pre></div></div>]]>
    </content>
    <id>https://wenhuachen.com/2022/10/29/%E4%BE%BF%E5%88%A9%E3%81%AAEOF%E3%81%AE%E4%BD%BF%E3%81%84%E6%96%B9/</id>
    <link href="https://wenhuachen.com/2022/10/29/%E4%BE%BF%E5%88%A9%E3%81%AAEOF%E3%81%AE%E4%BD%BF%E3%81%84%E6%96%B9/"/>
    <published>2022-10-29T01:53:42.000Z</published>
    <summary>
      <![CDATA[<h2 style="background-color: white; border-bottom: 1px solid rgb(221, 221, 221); box-sizing: inherit; color: #333333; cursor: pointer; font-]]>
    </summary>
    <title>便利なEOFの使い方</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="shell" scheme="https://wenhuachen.com/tags/shell/"/>
    <content>
      <![CDATA[<p>First you need uncomment this lines in /etc/ssh/ssh_config on server:</p><figure class="highlight shell"><table><tr><td class="gutter"><pre><span class="line">1</span><br></pre></td><td class="code"><pre><code class="hljs shell">X11Forwarding yes<br></code></pre></td></tr></table></figure><p>The second step is connect to server with -X and execute Chromium</p><figure class="highlight css"><table><tr><td class="gutter"><pre><span class="line">1</span><br></pre></td><td class="code"><pre><code class="hljs css">ssh -<span class="hljs-attribute">X</span> user<span class="hljs-keyword">@hostname</span> chromium<br></code></pre></td></tr></table></figure><p>You will see it on client computer.</p><p>BTW, you don’t want to use the -Y flag instead of the -X flag?</p><p>Quite simply, the difference between -X and -Y is that -Y <a href="https://manpages.debian.org/buster/openssh-client/ssh.1.en.html#Y">enables trusted X11 forwarding</a>.</p>]]>
    </content>
    <id>https://wenhuachen.com/2022/10/24/X11-forwaring-with-ssh/</id>
    <link href="https://wenhuachen.com/2022/10/24/X11-forwaring-with-ssh/"/>
    <published>2022-10-24T10:02:55.000Z</published>
    <summary>
      <![CDATA[<p>First you need uncomment this lines in /etc/ssh/ssh_config on server:</p>
<figure class="highlight shell"><table><tr><td class="gutter"><]]>
    </summary>
    <title>X11-forwaring-with-ssh</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="Microsoft" scheme="https://wenhuachen.com/tags/Microsoft/"/>
    <content>
      <![CDATA[<p><a href="https://windowsreport.com/unable-to-sign-in-xbox-account-windows-10/">Fix: Unable to sign in to Xbox account in Windows 10/11</a></p><p>如果以上链接的操作方法不行的话， 可以使用如下方法清除网络缓存</p><ol><li><p> 按下【windows + x】组合键打开超级菜单，点击【命令提示符（管理员）】;</p></li><li><p>在命令提示符框中输入：</p><pre><code> <figure class="highlight shell"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br><span class="line">3</span><br><span class="line">4</span><br><span class="line">5</span><br><span class="line">6</span><br><span class="line">7</span><br><span class="line">8</span><br><span class="line">9</span><br><span class="line">10</span><br><span class="line">11</span><br><span class="line">12</span><br><span class="line">13</span><br></pre></td><td class="code"><pre><code class="hljs shell">netsh winsock reset<br><br>netsh winhttp reset proxy<br><br>netsh int ip reset<br><br>ipconfig /release<br><br>ipconfig /renew<br><br>ipconfig /flushdns<br><br>ipconfig /registerdns<br></code></pre></td></tr></table></figure></code></pre></li></ol><p>如果仍然无法登录，通常这和 VPN、dns 或是网络运营商有关 可以进行以下操作</p><ol><li>关闭所有 VPN</li><li>更换 dns 为 114.114.114.114</li><li>使用其它网络运营商提供的服务（如电信更换为联通，可以使用手机提供的热点进行尝试）</li><li>打开 ie-设置-Internet 选项-高级 然后勾选所有带 tls 和 ssl 的选项并点击应用，然后重新启动计算机看看。（推荐）</li></ol>]]>
    </content>
    <id>https://wenhuachen.com/2022/02/05/%E8%A7%A3%E5%86%B3%E5%BE%AE%E8%BD%AF%E5%95%86%E5%BA%97%E6%97%A0%E6%B3%95%E5%AE%89%E8%A3%85%E8%BD%AF%E4%BB%B6%E4%BB%A5%E5%8F%8AXBOX%E6%97%A0%E6%B3%95%E7%99%BB%E5%BD%95%E8%B4%A6%E5%8F%B7%E7%9A%84%E9%97%AE%E9%A2%98/</id>
    <link href="https://wenhuachen.com/2022/02/05/%E8%A7%A3%E5%86%B3%E5%BE%AE%E8%BD%AF%E5%95%86%E5%BA%97%E6%97%A0%E6%B3%95%E5%AE%89%E8%A3%85%E8%BD%AF%E4%BB%B6%E4%BB%A5%E5%8F%8AXBOX%E6%97%A0%E6%B3%95%E7%99%BB%E5%BD%95%E8%B4%A6%E5%8F%B7%E7%9A%84%E9%97%AE%E9%A2%98/"/>
    <published>2022-02-05T17:57:31.000Z</published>
    <summary>
      <![CDATA[<p><a href="https://windowsreport.com/unable-to-sign-in-xbox-account-windows-10/">Fix: Unable to sign in to Xbox account in Windows 10/11</a]]>
    </summary>
    <title>解决微软商店无法安装软件以及XBOX无法登录账号的问题</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="GMC" scheme="https://wenhuachen.com/tags/GMC/"/>
    <content>
      <![CDATA[<h3 id="为-Python-设置-Google-API-客户端库需要完成以下步骤："><a href="#为-Python-设置-Google-API-客户端库需要完成以下步骤：" class="headerlink" title="为 Python 设置 Google API 客户端库需要完成以下步骤："></a>为 Python 设置 Google API 客户端库需要完成以下步骤：</h3><ol><li><p>配置本地开发环境</p><ol><li><p>下载<code>Python</code>对应的 <a href="https://developers.google.com/api-client-library">Google API client libraries</a></p></li><li><p>配置<code>Python</code>虚拟环境<a href="https://packaging.python.org/guides/installing-using-pip-and-virtual-environments/">Python virtual environment</a></p></li><li><p>创建一个<code>~/shopping-samples/content/</code>目录</p><blockquote><p>这个路径，以及在步骤 5 中创建的 <code>merchant-info.json</code> 文件的文件名，在步骤 7 中下载的 Content API samples 目录中的 <code>python/shopping/content/common.py</code> 文件中定义。</p></blockquote></li></ol></li><li><p>下载<code>content-api</code></p><ol><li>在 <a href="https://merchants.google.com/"> Merchant Center </a> 的“设置”菜单中，选择 Content API</li><li>点击认证</li><li>添加 <code>API</code> key</li><li>保存 <code>content-api.json</code> 到本地</li></ol></li><li><p>将下载的 content-api.json 改名为 <code>service-account.json</code></p><blockquote><p>此文件名在 <code>_constants.py</code> 文件中定义，该文件位于第 7 步中下载的 Content API 示例目录中的 <code>python/shopping/content/</code> 中。</p></blockquote></li><li><p>将 <code>service-account.json</code> 文件移动到主目录<code>/shopping-samples/content/</code>。</p></li><li><p>在主目录<code>/shopping-samples/content/</code> 中，创建一个空的 <code>Merchant-info.json</code> 文件, 并添加以下文本。</p><figure class="highlight json"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br><span class="line">3</span><br><span class="line">4</span><br><span class="line">5</span><br></pre></td><td class="code"><pre><code class="hljs json"><span class="hljs-punctuation">&#123;</span><br><span class="hljs-attr">&quot;merchantId&quot;</span><span class="hljs-punctuation">:</span> your Merchant Center merchant ID<span class="hljs-punctuation">,</span><br><span class="hljs-attr">&quot;accountSampleUser&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;the email address associated with your Merchant Center account&quot;</span><br><span class="hljs-punctuation">&#125;</span><br><br></code></pre></td></tr></table></figure></li><li><p>克隆（或下载并解压）<a href="https://github.com/googleads/googleads-shopping-samples"> googleads/googleads-shopping-samples </a> GitHub repo 到电脑上的任何位置, 它不一定在主目录或~/shopping-samples/content/。</p></li><li><p>安装所需依赖，导航到<code>googleads-shopping-samples/python/</code>并运行:</p><figure class="highlight cmake"><table><tr><td class="gutter"><pre><span class="line">1</span><br></pre></td><td class="code"><pre><code class="hljs cmake">pip <span class="hljs-keyword">install</span> -r requirements.txt<br></code></pre></td></tr></table></figure></li></ol><h3 id="现在已经配置好了-Python-API-客户端-接下来可以和the-Content-API一起进行-API-调用。"><a href="#现在已经配置好了-Python-API-客户端-接下来可以和the-Content-API一起进行-API-调用。" class="headerlink" title="现在已经配置好了 Python API 客户端, 接下来可以和the Content API一起进行 API 调用。"></a>现在已经配置好了 Python API 客户端, 接下来可以和<code>the Content API</code>一起进行 API 调用。</h3>]]>
    </content>
    <id>https://wenhuachen.com/2022/01/15/%E4%B8%BA-Python-%E8%AE%BE%E7%BD%AE-Google-API-%E5%AE%A2%E6%88%B7%E7%AB%AF%E5%BA%93/</id>
    <link href="https://wenhuachen.com/2022/01/15/%E4%B8%BA-Python-%E8%AE%BE%E7%BD%AE-Google-API-%E5%AE%A2%E6%88%B7%E7%AB%AF%E5%BA%93/"/>
    <published>2022-01-15T02:43:45.000Z</published>
    <summary>
      <![CDATA[<h3 id="为-Python-设置-Google-API-客户端库需要完成以下步骤："><a href="#为-Python-设置-Google-API-客户端库需要完成以下步骤：" class="headerlink" title="为 Python 设置 Google A]]>
    </summary>
    <title>为 Python 设置 Google API 客户端库</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="GMC" scheme="https://wenhuachen.com/tags/GMC/"/>
    <content>
      <![CDATA[<h2 id="Initial-setup"><a href="#Initial-setup" class="headerlink" title="Initial setup"></a>Initial setup</h2><ol><li><p>创建 GMC 账户 <a href="https://support.google.com/merchants/answer/188493"> 注册 GMC </a>.</p></li><li><p>配置以下帐户设置:</p><ul><li><a href="https://support.google.com/merchants/answer/176793"> 网站所有权设置 </a>.</li><li><a href="https://support.google.com/merchants/answer/160162"> 税率设置（仅限美国）</a>.</li></ul></li><li><p>在 GMC 中，找到商家 ID，即页面右上角帐户电子邮件地址上方的数字。</p></li><li><p>在<a href="https://developers.google.com/shopping-content/reference/rest/v2.1/products/list?apix=true"> API 资源管理器 </a>设置<code>products.list</code></p><ol><li>输入<code>merchantId</code>. <small>所有其他请求参数都是可选的。</small></li><li>在<code>Credentials</code>那里,选 <code>Google OAuth 2.0</code> and <code>API</code> key</li><li>点击<code>Execute</code>按钮</li><li>如果出现提示，请使用与您的 GMC 帐户关联的 Google 帐户登录<br><img  src="https://raw.githubusercontent.com/dotennin/dotennin/main/assets/images/gmc-api-explorer.jpg"  ><span class="image-caption">image</span></li></ol></li></ol><h3 id="如果设置正确-则会返回-200-状态-但如果还没有创建商品的话-则products-list-方法-不会返回任何商品-添加以后则会显示如下的返回值"><a href="#如果设置正确-则会返回-200-状态-但如果还没有创建商品的话-则products-list-方法-不会返回任何商品-添加以后则会显示如下的返回值" class="headerlink" title="如果设置正确,则会返回 200 状态, 但如果还没有创建商品的话, 则products.list 方法 不会返回任何商品.添加以后则会显示如下的返回值"></a>如果设置正确,则会返回 200 状态, 但如果还没有创建商品的话, 则<code>products.list</code> 方法 不会返回任何商品.添加以后则会显示如下的返回值</h3><hr><h2 id="API"><a href="#API" class="headerlink" title="API"></a>API</h2><h3 id="products-list-request"><a href="#products-list-request" class="headerlink" title="products.list request"></a>products.list request</h3><blockquote><h4 id="cCURL"><a href="#cCURL" class="headerlink" title="cCURL"></a>cCURL</h4><figure class="highlight plaintext"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br><span class="line">3</span><br><span class="line">4</span><br><span class="line">5</span><br></pre></td><td class="code"><pre><code class="hljs curl">curl \<br> &#x27;https://shoppingcontent.googleapis.com/content/v2.1/536169960/products?key=[YOUR_API_KEY]&#x27; \<br> --header &#x27;Authorization: Bearer [YOUR_ACCESS_TOKEN]&#x27; \<br> --header &#x27;Accept: application/json&#x27; \<br> --compressed<br></code></pre></td></tr></table></figure><h4 id="HTTP"><a href="#HTTP" class="headerlink" title="HTTP"></a>HTTP</h4><figure class="highlight http"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br><span class="line">3</span><br><span class="line">4</span><br></pre></td><td class="code"><pre><code class="hljs http"><span class="hljs-keyword">GET</span> <span class="hljs-string">https://shoppingcontent.googleapis.com/content/v2.1/536169960/products?key=[YOUR_API_KEY]</span> <span class="hljs-meta">HTTP/1.1</span><br><br><span class="language-avrasm"><span class="hljs-symbol">Authorization:</span> Bearer [YOUR_ACCESS_TOKEN]</span><br><span class="language-avrasm"><span class="hljs-symbol">Accept:</span> application/json</span><br></code></pre></td></tr></table></figure><h4 id="JAVASCRIPT"><a href="#JAVASCRIPT" class="headerlink" title="JAVASCRIPT"></a>JAVASCRIPT</h4><figure class="highlight javascript"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br><span class="line">3</span><br><span class="line">4</span><br><span class="line">5</span><br><span class="line">6</span><br><span class="line">7</span><br><span class="line">8</span><br><span class="line">9</span><br><span class="line">10</span><br><span class="line">11</span><br><span class="line">12</span><br><span class="line">13</span><br><span class="line">14</span><br><span class="line">15</span><br><span class="line">16</span><br><span class="line">17</span><br><span class="line">18</span><br><span class="line">19</span><br><span class="line">20</span><br><span class="line">21</span><br><span class="line">22</span><br><span class="line">23</span><br><span class="line">24</span><br><span class="line">25</span><br><span class="line">26</span><br><span class="line">27</span><br><span class="line">28</span><br><span class="line">29</span><br><span class="line">30</span><br><span class="line">31</span><br><span class="line">32</span><br><span class="line">33</span><br><span class="line">34</span><br><span class="line">35</span><br><span class="line">36</span><br><span class="line">37</span><br></pre></td><td class="code"><pre><code class="hljs javascript">&lt;script src=<span class="hljs-string">&quot;https://apis.google.com/js/api.js&quot;</span>&gt;&lt;/script&gt;<br><span class="language-xml"><span class="hljs-tag">&lt;<span class="hljs-name">script</span>&gt;</span><span class="language-javascript"></span></span><br><span class="language-javascript"><span class="language-xml"> <span class="hljs-comment">/**</span></span></span><br><span class="hljs-comment"><span class="language-javascript"><span class="language-xml">  * Sample JavaScript code for content.products.list</span></span></span><br><span class="hljs-comment"><span class="language-javascript"><span class="language-xml">  * See instructions for running APIs Explorer code samples locally:</span></span></span><br><span class="hljs-comment"><span class="language-javascript"><span class="language-xml">  * https://developers.google.com/explorer-help/guides/code_samples#javascript</span></span></span><br><span class="hljs-comment"><span class="language-javascript"><span class="language-xml">  */</span></span></span><br><span class="language-javascript"><span class="language-xml"></span></span><br><span class="language-javascript"><span class="language-xml"> <span class="hljs-keyword">function</span> <span class="hljs-title function_">authenticate</span>(<span class="hljs-params"></span>) &#123;</span></span><br><span class="language-javascript"><span class="language-xml">   <span class="hljs-keyword">return</span> gapi.<span class="hljs-property">auth2</span>.<span class="hljs-title function_">getAuthInstance</span>()</span></span><br><span class="language-javascript"><span class="language-xml">       .<span class="hljs-title function_">signIn</span>(&#123;<span class="hljs-attr">scope</span>: <span class="hljs-string">&quot;https://www.googleapis.com/auth/content&quot;</span>&#125;)</span></span><br><span class="language-javascript"><span class="language-xml">       .<span class="hljs-title function_">then</span>(<span class="hljs-keyword">function</span>(<span class="hljs-params"></span>) &#123; <span class="hljs-variable language_">console</span>.<span class="hljs-title function_">log</span>(<span class="hljs-string">&quot;Sign-in successful&quot;</span>); &#125;,</span></span><br><span class="language-javascript"><span class="language-xml">             <span class="hljs-keyword">function</span>(<span class="hljs-params">err</span>) &#123; <span class="hljs-variable language_">console</span>.<span class="hljs-title function_">error</span>(<span class="hljs-string">&quot;Error signing in&quot;</span>, err); &#125;);</span></span><br><span class="language-javascript"><span class="language-xml"> &#125;</span></span><br><span class="language-javascript"><span class="language-xml"> <span class="hljs-keyword">function</span> <span class="hljs-title function_">loadClient</span>(<span class="hljs-params"></span>) &#123;</span></span><br><span class="language-javascript"><span class="language-xml">   gapi.<span class="hljs-property">client</span>.<span class="hljs-title function_">setApiKey</span>(<span class="hljs-string">&quot;YOUR_API_KEY&quot;</span>);</span></span><br><span class="language-javascript"><span class="language-xml">   <span class="hljs-keyword">return</span> gapi.<span class="hljs-property">client</span>.<span class="hljs-title function_">load</span>(<span class="hljs-string">&quot;https://shoppingcontent.googleapis.com/$discovery/rest?version=v2.1&quot;</span>)</span></span><br><span class="language-javascript"><span class="language-xml">       .<span class="hljs-title function_">then</span>(<span class="hljs-keyword">function</span>(<span class="hljs-params"></span>) &#123; <span class="hljs-variable language_">console</span>.<span class="hljs-title function_">log</span>(<span class="hljs-string">&quot;GAPI client loaded for API&quot;</span>); &#125;,</span></span><br><span class="language-javascript"><span class="language-xml">             <span class="hljs-keyword">function</span>(<span class="hljs-params">err</span>) &#123; <span class="hljs-variable language_">console</span>.<span class="hljs-title function_">error</span>(<span class="hljs-string">&quot;Error loading GAPI client for API&quot;</span>, err); &#125;);</span></span><br><span class="language-javascript"><span class="language-xml"> &#125;</span></span><br><span class="language-javascript"><span class="language-xml"> <span class="hljs-comment">// Make sure the client is loaded and sign-in is complete before calling this method.</span></span></span><br><span class="language-javascript"><span class="language-xml"> <span class="hljs-keyword">function</span> <span class="hljs-title function_">execute</span>(<span class="hljs-params"></span>) &#123;</span></span><br><span class="language-javascript"><span class="language-xml">   <span class="hljs-keyword">return</span> gapi.<span class="hljs-property">client</span>.<span class="hljs-property">content</span>.<span class="hljs-property">products</span>.<span class="hljs-title function_">list</span>(&#123;</span></span><br><span class="language-javascript"><span class="language-xml">     <span class="hljs-string">&quot;merchantId&quot;</span>: <span class="hljs-number">536169960</span></span></span><br><span class="language-javascript"><span class="language-xml">   &#125;)</span></span><br><span class="language-javascript"><span class="language-xml">       .<span class="hljs-title function_">then</span>(<span class="hljs-keyword">function</span>(<span class="hljs-params">response</span>) &#123;</span></span><br><span class="language-javascript"><span class="language-xml">               <span class="hljs-comment">// Handle the results here (response.result has the parsed body).</span></span></span><br><span class="language-javascript"><span class="language-xml">               <span class="hljs-variable language_">console</span>.<span class="hljs-title function_">log</span>(<span class="hljs-string">&quot;Response&quot;</span>, response);</span></span><br><span class="language-javascript"><span class="language-xml">             &#125;,</span></span><br><span class="language-javascript"><span class="language-xml">             <span class="hljs-keyword">function</span>(<span class="hljs-params">err</span>) &#123; <span class="hljs-variable language_">console</span>.<span class="hljs-title function_">error</span>(<span class="hljs-string">&quot;Execute error&quot;</span>, err); &#125;);</span></span><br><span class="language-javascript"><span class="language-xml"> &#125;</span></span><br><span class="language-javascript"><span class="language-xml"> gapi.<span class="hljs-title function_">load</span>(<span class="hljs-string">&quot;client:auth2&quot;</span>, <span class="hljs-keyword">function</span>(<span class="hljs-params"></span>) &#123;</span></span><br><span class="language-javascript"><span class="language-xml">   gapi.<span class="hljs-property">auth2</span>.<span class="hljs-title function_">init</span>(&#123;<span class="hljs-attr">client_id</span>: <span class="hljs-string">&quot;YOUR_CLIENT_ID&quot;</span>&#125;);</span></span><br><span class="language-javascript"><span class="language-xml"> &#125;);</span></span><br><span class="language-javascript"><span class="language-xml"></span><span class="hljs-tag">&lt;/<span class="hljs-name">script</span>&gt;</span></span><br><span class="language-xml"><span class="hljs-tag">&lt;<span class="hljs-name">button</span> <span class="hljs-attr">onclick</span>=<span class="hljs-string">&quot;authenticate().then(loadClient)&quot;</span>&gt;</span>authorize and load<span class="hljs-tag">&lt;/<span class="hljs-name">button</span>&gt;</span></span><br><span class="language-xml"><span class="hljs-tag">&lt;<span class="hljs-name">button</span> <span class="hljs-attr">onclick</span>=<span class="hljs-string">&quot;execute()&quot;</span>&gt;</span>execute<span class="hljs-tag">&lt;/<span class="hljs-name">button</span>&gt;</span></span><br></code></pre></td></tr></table></figure></blockquote><h3 id="products-list-response"><a href="#products-list-response" class="headerlink" title="products.list response"></a>products.list response</h3><blockquote><h4 id="application-json"><a href="#application-json" class="headerlink" title="application/json"></a>application/json</h4><figure class="highlight json"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br><span class="line">3</span><br><span class="line">4</span><br><span class="line">5</span><br><span class="line">6</span><br><span class="line">7</span><br><span class="line">8</span><br><span class="line">9</span><br><span class="line">10</span><br><span class="line">11</span><br><span class="line">12</span><br><span class="line">13</span><br><span class="line">14</span><br><span class="line">15</span><br><span class="line">16</span><br><span class="line">17</span><br><span class="line">18</span><br><span class="line">19</span><br><span class="line">20</span><br><span class="line">21</span><br><span class="line">22</span><br><span class="line">23</span><br><span class="line">24</span><br></pre></td><td class="code"><pre><code class="hljs json"><span class="hljs-punctuation">&#123;</span><br>  <span class="hljs-attr">&quot;kind&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;content#productsListResponse&quot;</span><span class="hljs-punctuation">,</span><br>  <span class="hljs-attr">&quot;resources&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-punctuation">[</span><br>    <span class="hljs-punctuation">&#123;</span><br>      <span class="hljs-attr">&quot;kind&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;content#product&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;id&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;online:ja:JP:jmanxfrv&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;offerId&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;jmanxfrv&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;title&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;ps5&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;description&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;play station 5&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;imageLink&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;https://www.dotenn.com/2022/01/13/4948872415026/&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;contentLanguage&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;ja&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;targetCountry&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;JP&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;channel&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;online&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;availability&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;in stock&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;brand&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;sony&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;condition&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;new&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;gtin&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;4948872415026&quot;</span><span class="hljs-punctuation">,</span><br>      <span class="hljs-attr">&quot;price&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-punctuation">&#123;</span><br>        <span class="hljs-attr">&quot;value&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;120000.00&quot;</span><span class="hljs-punctuation">,</span><br>        <span class="hljs-attr">&quot;currency&quot;</span><span class="hljs-punctuation">:</span> <span class="hljs-string">&quot;JPY&quot;</span><br>      <span class="hljs-punctuation">&#125;</span><br>    <span class="hljs-punctuation">&#125;</span><br>  <span class="hljs-punctuation">]</span><br><span class="hljs-punctuation">&#125;</span><br></code></pre></td></tr></table></figure></blockquote>]]>
    </content>
    <id>https://wenhuachen.com/2022/01/14/GMC-initial-setup/</id>
    <link href="https://wenhuachen.com/2022/01/14/GMC-initial-setup/"/>
    <published>2022-01-14T15:41:13.000Z</published>
    <summary>
      <![CDATA[<h2 id="Initial-setup"><a href="#Initial-setup" class="headerlink" title="Initial setup"></a>Initial setup</h2><ol>
<li><p>创建 GMC 账户 <a href]]>
    </summary>
    <title>GMC initial setup</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="Docker" scheme="https://wenhuachen.com/tags/Docker/"/>
    <content>
      <![CDATA[<h2 id="Best-practices-for-using-docker"><a href="#Best-practices-for-using-docker" class="headerlink" title="Best practices for using docker"></a>Best practices for using docker</h2><ol><li><p>Use official Docker images as base image.</p><ul><li>cleaner dockerfile</li><li>verified and already built with best practices</li><li>official docker image</li></ul></li><li><p>Use specific image versions</p><ul><li>you might get different docker image versions</li><li>might break stuff</li><li>latest tag is unpredictable</li></ul></li><li><p>Use small-sized official images(<code>alpline</code> version)</p><ul><li>full blown OS distro with lots of tools installed inside uses larger image size<br>and more security vulnerabilities</li><li>leaner OS distro only bundle necessary utilities</li></ul></li><li><p>Optimize caching image layers</p><ul><li>order <code>Dockerfile</code> commands from least to most frequently changing,<br>this way optimize how fast the image gets build</li></ul></li><li><p>Use <code>.dockerignore</code> file to explicitly exclude files and folders in order to:</p><ul><li>reduce image size</li><li>prevent unintended secrets exposure</li></ul></li><li><p>Make use of “Multi-Stagte Builds”</p><ul><li><p>less dependencies and much smaller in size some contents in the project that you need for building the image during the build process but don’t need them in the final image that will increase the image size and the attack surface some.<br>a specific example for this is <code>package.json</code>, <code>palm.xml</code> or any other dependencies file.<br>more interesting use case is when building java based applications for example, we need jdk to compile the java source code but jdk is not needed to run the java application itself. that you might be using tools like <code>maven</code> or <code>gradle</code> to build your java application those are also not needed in the final image.</p></li><li><p>“Multi-Stagte” builds feature allows you to use multiple temporary.<br>an example docker file with two build stages:</p><figure class="highlight dockerfile"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br><span class="line">3</span><br><span class="line">4</span><br><span class="line">5</span><br><span class="line">6</span><br><span class="line">7</span><br><span class="line">8</span><br><span class="line">9</span><br></pre></td><td class="code"><pre><code class="hljs dockerfile"><span class="hljs-comment"># Build stage</span><br><br><span class="hljs-keyword">FROM</span> maven AS build<br><br><span class="hljs-keyword">WORKDIR</span><span class="language-bash"> /app</span><br><br><span class="hljs-keyword">COPY</span><span class="language-bash"> myapp /app</span><br><br><span class="hljs-keyword">RUN</span><span class="language-bash"> mvn package</span><br></code></pre></td></tr></table></figure><figure class="highlight dockerfile"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br><span class="line">3</span><br><span class="line">4</span><br><span class="line">5</span><br><span class="line">6</span><br><span class="line">7</span><br><span class="line">8</span><br></pre></td><td class="code"><pre><code class="hljs dockerfile"><span class="hljs-comment"># Run stage</span><br><br><span class="hljs-comment"># we use the files generated in the previous build stage and copy them in the final iamge</span><br><span class="hljs-comment"># so the final application image is created only in the last stage</span><br><br><span class="hljs-keyword">FROM</span> tomcat<br><br><span class="hljs-keyword">COPY</span><span class="language-bash"> --from=build /app/target/file.war /usr/local/tomcat/myapp.war</span><br></code></pre></td></tr></table></figure></li></ul></li><li><p>Use the least privileged user</p><ul><li><p>the bad security practices</p><ul><li>container could potentially have root access on the Docker host default when a docker file does not specify a user, it uses a root user but reality there is mostly no reason to run container with root privileges</li><li>easier privilege escalation for an attacker. application inside the container with a root user will make it eaiser for an attacker to escalate privileges on the host and basically get hold of the underlying host and its processes,<br>not only inside the container itself especially if the application inside the container is vulnerable to exploitation</li></ul></li><li><p>to avoid this is simply create a dedicated user and the dedicated group in the docker</p><figure class="highlight dockerfile"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br><span class="line">3</span><br><span class="line">4</span><br><span class="line">5</span><br><span class="line">6</span><br><span class="line">7</span><br><span class="line">8</span><br><span class="line">9</span><br><span class="line">10</span><br></pre></td><td class="code"><pre><code class="hljs dockerfile"><span class="hljs-comment"># create group and user</span><br><span class="hljs-keyword">RUN</span><span class="language-bash"> groupadd -r foo &amp;&amp; useradd -g foo foo</span><br><br><span class="hljs-comment"># set owership and permissions</span><br><span class="hljs-keyword">RUN</span><span class="language-bash"> <span class="hljs-built_in">chown</span> -R foo:foo /app</span><br><br><span class="hljs-comment"># switch to user</span><br><span class="hljs-keyword">USER</span> foo<br><br><span class="hljs-keyword">CMD</span><span class="language-bash"> node index.js</span><br></code></pre></td></tr></table></figure><p>some base images have a generic user bundled in which you can use , so you don’t have to create new one:</p><figure class="highlight dockerfile"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br><span class="line">3</span><br><span class="line">4</span><br><span class="line">5</span><br></pre></td><td class="code"><pre><code class="hljs dockerfile"><span class="hljs-keyword">RUN</span><span class="language-bash"> node:10-alpline</span><br><br><span class="hljs-keyword">USER</span> node<br><br><span class="hljs-keyword">CMD</span><span class="language-bash"> [<span class="hljs-string">&quot;node&quot;</span>, <span class="hljs-string">&quot;index.js&quot;</span>]</span><br></code></pre></td></tr></table></figure></li></ul></li><li><p>Scan your images for vulnerabilities</p><ul><li>uses the docker scan commands <code>docker scan [image-name]</code></li><li>uses <code>snyk</code> to to the vulnerability scanning</li><li>configure docker hub to scan the images automatically</li></ul></li></ol>]]>
    </content>
    <id>https://wenhuachen.com/2022/01/08/Best-practices-for-using-docker/</id>
    <link href="https://wenhuachen.com/2022/01/08/Best-practices-for-using-docker/"/>
    <published>2022-01-08T07:20:47.000Z</published>
    <summary>
      <![CDATA[<h2 id="Best-practices-for-using-docker"><a href="#Best-practices-for-using-docker" class="headerlink" title="Best practices for using docke]]>
    </summary>
    <title>Best practices for using docker</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
  <entry>
    <author>
      <name>Wenhua Chen</name>
    </author>
    <category term="VMware" scheme="https://wenhuachen.com/tags/VMware/"/>
    <category term="MacOS" scheme="https://wenhuachen.com/tags/MacOS/"/>
    <content>
      <![CDATA[<h3 id="Download-links"><a href="#Download-links" class="headerlink" title="Download links:"></a>Download links:</h3><p>VMware Fusion<br><a href="https://www.youtube.com/redirect?event=video_description&redir_token=QUFFLUhqbGs4UDdRMERjaTh4eFhLb2pWVFQ1VWdoWm9LUXxBQ3Jtc0tudjczdHBURzhqNDl0VUtfLWdOQ25YN2NLRTJPS19RZ2ZCZDVxZEFha2RySGV2djl0ZWdXUW5BMlVRR0FMNG5CWjZ0YzJGTG1Ccm5oT0VqR1d6Nk9vbU9BWUR5SUZibGhqWnJyOUR0ZmVJNW5BVWVUVQ&q=https://blogs.vmware.com/teamfusion/2021/09/fusion-for-m1-public-tech-preview-now-available.html">link</a></p><p>UUP dump for Windows 11 builds <a href="https://uupdump.net/">https://uupdump.net/</a></p><h3 id="Virtual-machine-setting"><a href="#Virtual-machine-setting" class="headerlink" title="Virtual machine setting"></a>Virtual machine setting</h3><p>Choose operating system -&gt; Other 64bit arm<br>Hard disk setting -&gt; more than 30GB</p><h3 id="vmx-file-setting"><a href="#vmx-file-setting" class="headerlink" title=".vmx file setting"></a>.vmx file setting</h3><ol><li>go to the folder where you created</li><li>show package contents</li><li>open the xxx.vmx file you renamed before with texteditor</li><li>rename <code>arm-other-64</code> to <code>arm-windows11-64</code> in xxx.vmx</li></ol><figure class="highlight abnf"><table><tr><td class="gutter"><pre><span class="line">1</span><br></pre></td><td class="code"><pre><code class="hljs abnf"><span class="hljs-attribute">guestOS</span> <span class="hljs-operator">=</span> <span class="hljs-string">&quot;arm-windows11-64&quot;</span><br></code></pre></td></tr></table></figure><ol><li>save and restart VMware Fusion</li></ol><h3 id="Installing-Windows11"><a href="#Installing-Windows11" class="headerlink" title="Installing Windows11"></a>Installing Windows11</h3><ol><li>use <code>Shift</code> + <code>Fn</code> + <code>F10</code> keys to open the CMD screen in the below setup step<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjZrb29HTrHfwqc9hj8i1DJp58LINkVWe9okLZx9SK6ejoN599VUeFWyN9dnMIL5LWMNqt39Z1VWxjr2oTskASrE9NxHykKITrgqdd3_sZOKCB5J0CAPvty41zQXUA972HcdmzXKvdW1yo6W9vk7LwmGUt2xe9QOvrCnbRwRYT2vbl1y8DKPMJwZWNe=s2048" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" width="400" data-original-height="1612" data-original-width="2048" src="https://blogger.googleusercontent.com/img/a/AVvXsEjZrb29HTrHfwqc9hj8i1DJp58LINkVWe9okLZx9SK6ejoN599VUeFWyN9dnMIL5LWMNqt39Z1VWxjr2oTskASrE9NxHykKITrgqdd3_sZOKCB5J0CAPvty41zQXUA972HcdmzXKvdW1yo6W9vk7LwmGUt2xe9QOvrCnbRwRYT2vbl1y8DKPMJwZWNe=s400"/></a></div></li><li>and then type <code>regedit</code> to open Registy editor</li><li>go to the location below</li></ol><figure class="highlight nsis"><table><tr><td class="gutter"><pre><span class="line">1</span><br></pre></td><td class="code"><pre><code class="hljs nsis"><span class="hljs-params">HKEY_LOCAL_MACHINE</span>\<span class="hljs-params">SYSTEM</span>\Setup<br></code></pre></td></tr></table></figure><ol><li>right click the <code>Setup</code> folder and hit new key name <code>LabConfig</code><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjeBJk6WFoVlhTi7bSxudDeGaXfOCt9WMvBYDMAkKN4__DLZrOGJ17SrlDkwRgxsmjqNFVDLvFN5b0OIZZQg5YPuSRhcMqPVeKMn29VpHWgPcYFUQK3_6Oh3WAMOlJVyZbi8xk-sUcLzhgWr4mNn5FOnZ2LBveXGslVD3tlbbw_d3-DcbzaIyo1UOuo=s1520" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" width="400" data-original-height="1196" data-original-width="1520" src="https://blogger.googleusercontent.com/img/a/AVvXsEjeBJk6WFoVlhTi7bSxudDeGaXfOCt9WMvBYDMAkKN4__DLZrOGJ17SrlDkwRgxsmjqNFVDLvFN5b0OIZZQg5YPuSRhcMqPVeKMn29VpHWgPcYFUQK3_6Oh3WAMOlJVyZbi8xk-sUcLzhgWr4mNn5FOnZ2LBveXGslVD3tlbbw_d3-DcbzaIyo1UOuo=s400"/></a></div></li><li>create two dword 32bit values in <code>LabConfig</code><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEg5Idgsxv6OsAvv0LTx8TgEKlgHdDarQOnZn5OJBFc4v4ASChQpoJ6mzHlmMITAnvgpDHpA3bu_kvqvxNdzVu0bY0DfB0nHLT9aJTj4U_HmAmLBl19Dxd8jz3h0mT3SB_kqwxj2O1-F2fMYtOS-sgc6gjQEvtjMgNbrIxPdK_J2YXEt2gPFjO0OVwC0=s1504" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" width="400" data-original-height="1080" data-original-width="1504" src="https://blogger.googleusercontent.com/img/a/AVvXsEg5Idgsxv6OsAvv0LTx8TgEKlgHdDarQOnZn5OJBFc4v4ASChQpoJ6mzHlmMITAnvgpDHpA3bu_kvqvxNdzVu0bY0DfB0nHLT9aJTj4U_HmAmLBl19Dxd8jz3h0mT3SB_kqwxj2O1-F2fMYtOS-sgc6gjQEvtjMgNbrIxPdK_J2YXEt2gPFjO0OVwC0=s400"/></a></div></li><li>the names are going to call <code>BypassTPMCheck</code> and <code>BypassSecureBootCheck</code> and set the values to <code>1</code><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhSpm-LGRvNyWfnxWZdyqDEQvMpjg6Mavc_nJhNO_VV6UUPPwZSrFn0QRxzwCTJzGlO3FLEEzWD3XidPiaz6rZhX8QftBdSgueuRLNcboaIcOHl37vwLan5iYIsfDOdghXBHJkmRm63a2oxi5Nt-hezEIuQu3GERMtNVUy7Prs4p_D63D-3s6og19PF=s886" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" width="400" data-original-height="196" data-original-width="886" src="https://blogger.googleusercontent.com/img/a/AVvXsEhSpm-LGRvNyWfnxWZdyqDEQvMpjg6Mavc_nJhNO_VV6UUPPwZSrFn0QRxzwCTJzGlO3FLEEzWD3XidPiaz6rZhX8QftBdSgueuRLNcboaIcOHl37vwLan5iYIsfDOdghXBHJkmRm63a2oxi5Nt-hezEIuQu3GERMtNVUy7Prs4p_D63D-3s6og19PF=s400"/></a></div></li><li>finally exit the editor and hit next</li></ol><h3 id="Fixing-network-access-issue-in-Windows-11"><a href="#Fixing-network-access-issue-in-Windows-11" class="headerlink" title="Fixing network access issue in Windows 11"></a>Fixing network access issue in Windows 11</h3><p>When you first time boot into the OS , you’ll notice that your internet does not work in Windows11. so this is how you fix it and you would do is</p><ol><li> go down the search and type <code>cmd</code> , and run cmd with <code>Administrator</code></li><li> type</li></ol><figure class="highlight nginx"><table><tr><td class="gutter"><pre><span class="line">1</span><br><span class="line">2</span><br></pre></td><td class="code"><pre><code class="hljs nginx"><span class="hljs-attribute">bcdedit</span> /<span class="hljs-literal">debug</span> <span class="hljs-literal">on</span><br>bcdedit /dbgsettings net hostip:<span class="hljs-number">10.0.0.1</span> port:<span class="hljs-number">55555</span><br></code></pre></td></tr></table></figure>  <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEgg6_rVprkyewCPR0ZLbbg363CR4tdYGhBV_GCxhZVGV7WjXb6nuINFUZO44vIOiZf5W6RJRAQyQRr352-jDCV8YswdCP0rxzjPUgx8vS7vFO4xoppOblItC1vn9bMI478jEcOWeEejtjN-jd8iAFL2cCsIi-UIRbR66bsC2_6sZx1GfDMPm7T7e_HM=s1176" style="display: block; padding: 1em 0; text-align: center; "><img alt="" border="0" width="400" data-original-height="480" data-original-width="1176" src="https://blogger.googleusercontent.com/img/a/AVvXsEgg6_rVprkyewCPR0ZLbbg363CR4tdYGhBV_GCxhZVGV7WjXb6nuINFUZO44vIOiZf5W6RJRAQyQRr352-jDCV8YswdCP0rxzjPUgx8vS7vFO4xoppOblItC1vn9bMI478jEcOWeEejtjN-jd8iAFL2cCsIi-UIRbR66bsC2_6sZx1GfDMPm7T7e_HM=s400"/></a></div><p>You’ll see the key show up right there you’ll know you’re good to go. restart your virtual machine and when it boots back up you should the internet access.</p>]]>
    </content>
    <id>https://wenhuachen.com/2021/10/23/Installing-Windows11-on-Apple-silicon-VMware-Fusion/</id>
    <link href="https://wenhuachen.com/2021/10/23/Installing-Windows11-on-Apple-silicon-VMware-Fusion/"/>
    <published>2021-10-23T14:23:36.000Z</published>
    <summary>
      <![CDATA[<h3 id="Download-links"><a href="#Download-links" class="headerlink" title="Download links:"></a>Download links:</h3><p>VMware Fusion<br><a]]>
    </summary>
    <title>Installing Windows11 on Apple silicon/VMware Fusion</title>
    <updated>2026-07-18T01:01:02.523Z</updated>
  </entry>
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