Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve. Soon you'll be ready to run your first 5k!
一周争取跑4次30分钟，你会注意到你的耐力和健康会持续提升，不久你会准备好跑你的第一个5 K。
By running four to six strides several times a week, you help your legs and the rest of your body remember what it's like to run fast.
每周4 - 6个大步跑，有助于您的腿和您身体的其余部分记住什么叫跑得快。
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