【Ray Cunningham】
持续性的全速奔跑。
一定有人曾经暗暗下过这样的决心：每天起床后，我一定要花半个小时锻炼跑5千米。可是令人失望的是，这样的美好设想往往不能成功。因为真正实行起来，5千米的距离一般都会花掉或多或少35分钟的时间。按照这样的速度，六七分钟就要跑一千米。这样大的运动强度不仅会让人感到疲惫，并且非常容易受伤。而闷头下去的结果就是逐渐不想坚持，最终停止跑步的伟大计划。
为了更好的坚持锻炼计划，一个好的方法就是把跑步的节奏慢下来。最初的目标大概设立在40分钟跑完5千米就好，不要急于求成，一星期的增幅控制在10%之内，慢慢地加大跑步强度。与此同时跑步路程也可以加大，比如50分钟跑6千米，然后60分钟跑7千米，以此类推。这样规律地增加训练强度对身体的压力较小，有氧运动的效果也能加强，跑速也就自然上来了。
一周一次的快跑是可行的。当然了，不能5千米都全速奔跑，快跑3千米就可以了。刚起步可以尝试变速跑，每一千米快慢速交替进行。如果感觉1千米交替一次有负担，可以从800米，或者是400米开始。或者选取两个像是地标之类的东西（如路灯，电话亭），把它们当作变速的标志。看见第一个标志物开始快速奔跑，然后看见第二个就减速正常奔跑。习惯这种方式之后，逐渐增加标志物的数量，使快跑的频率上升，从而增加快跑的路程。
这样坚持大概一个月的时间，试着全速奔跑一次。再把这次跑步的速度当成规划标准，进行下一个跑步计划。
以下为英文原文：
【Ray Cunningham】
Always running at the same, too fast, pace.
Take a runner that has just got up to running 5k, and completed their first 5k race in 30 minutes. Usually you'll find that every time they go out and run 5k, they run it in 35 minutes or less. Every time they run it is at this pace, 6-7 minutes/km. This is hard work. It makes them tired, more injury prone, more likely to start missing runs and get out of the habit of running regularly.
A better approach is to slow most runs down. Run an easy 5k in 40 minutes. Go for slightly longer runs (increase by no more than 10% a week), and take the pace on those runs down even more - 6k in 50 minutes, 7k in close to an hour. Building up distances, while keeping the effort low, will improve aerobic capacity and gradually make you faster at all distances.
Once a week do some faster running. Not a whole 5k fast, but 3k fast. Or 1k slow, 1 fast, 1 slow, 1 fast, 1 slow. Or 800s, or 400s, with plenty of recovery. Or just pick two random landmarks - streetlights or telephone poles - on your run, run fast between them, then run easy to recover and pick two more landmarks.
Once a month, or thereabouts, do another race, and use that as a guide for resetting paces.
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