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1·Don't rush or run uphills. and downhills.

不耍奔跑上山或下山。

2·Trying to maintain your tempo pace, run 6 miles slightly downhill, then run 2 miles that incorporate four 400-to 600-meter uphills.

尽量保持您的乳酸门槛配速，跑6英里小坡度下坡，然后，上坡跑2英里，包括4组400 -米，-至600 -米上坡跑。

3·Practice your goal race pace on downhills, and develop an awareness of what that pace feels like compared to flat terrain or uphills.

在下坡跑时，练习您的目标比赛配速，提高您，相对于平地跑或上坡跑，对该配速感觉的意识。

4·Every 10 days or so, warm up by jogging for 10 minutes, then run for 30 continuous minutes over the most rolling terrain you can find. Accelerate on all uphills and jog easily on the downslopes.

山坡法特莱克训练：大概10天一次，先慢跑10分钟热身，然后你能找到的盘山路跑30分钟，所有上坡的地方加速，然后下坡时候慢跑下来，尽量保持一个比你10公里比赛稍微慢一点的稳定的总体速度。