<p>不可能。不提多快，这个体重不伤就算万幸</p>

<p>你这跨度有点大，先跑到25再说</p>

<p>要不赌50玩一玩 我也更有动力</p><p><img src="https://i2.hoopchina.com.cn/hupuapp/bbs/447/25967447/thread_25967447_20230515132033_s_3649_o_w_90_h_90_26772.png?x-oss-process=image/resize,w_225/qulity,Q_60"/></p>

<p>离受伤不远了</p><p><img src="https://i3.hoopchina.com.cn/hupuapp/bbs/821/48229821/thread_48229821_20210506092150_s_1514987_w_100_h_160_64765.gif"/></p>

<p>我穿胜利20和坦途，现在降低体重，主要以轻松跑为主。不会受伤的，一星期跑3次左右。慢慢恢复跑步，10几天没跑。胖了5斤</p>

<p>25太简单了，2周后我就能跑25分</p><p><img src="https://i2.hoopchina.com.cn/hupuapp/bbs/447/25967447/thread_25967447_20230515132033_s_3649_o_w_90_h_90_26772.png?x-oss-process=image/resize,w_225/qulity,Q_60"/></p>

<p>最近发福了？记得你之前不是这水平</p>

<p>哈哈哈。4月底跑了个工学院半马，心态崩了，摆烂了10几天。工学院前一周520配速跑了15KM混氧挺轻松的。工学院只跑了208。哈哈哈应该就是PW？之前半马最慢203。大神，教教我怎么恢复。我是计划前期6-8KM有氧跑先跑2周看看</p><p><img src="https://i5.hoopchina.com.cn/hupuapp/bbs/268/27421268/thread_27421268_20220317112134_s_101479_w_855_h_861_74144.jpg?x-oss-process=image/resize,w_225/qulity,Q_60"/></p>

<p>我又不是大神，都瞎跑的，先慢跑恢复有氧能力吧</p><p><img src="https://i5.hoopchina.com.cn/hupuapp/bbs/441/31767441/thread_31767441_20201129142908_s_10168_o_w_65_h_65_1600.gif"/></p>

<p>兄弟，6月开始，到9月初，天热的要死，不是上强度好时候</p><p><img src="https://i4.hoopchina.com.cn/hupuapp/bbs/111111/thread_111111_20220527134517_s_10151_w_196_h_172_66941.jpg?x-oss-process=image/resize,w_225/qulity,Q_60"/></p>

<p>夏天更适合跑强度啊，冬天练有氧。</p><p><img src="https://i2.hoopchina.com.cn/hupuapp/bbs/447/25967447/thread_25967447_20230515132033_s_3649_o_w_90_h_90_26772.png?x-oss-process=image/resize,w_225/qulity,Q_60"/></p>

<p>5个月呢。我现在全力应该25-26分左右吧。一个月前169斤跑10KM48分。今天早晨175斤，5个月瘦到150斤。5KM跑个20分左右，还不轻轻松</p><p><img src="https://i11.hoopchina.com.cn/hupuapp/bbs/0/0/thread_0_20240510001409_s_473696_o_w_1260_h_2800_76553.jpg"/></p><p><img src="https://i2.hoopchina.com.cn/hupuapp/bbs/447/25967447/thread_25967447_20230515132033_s_3649_o_w_90_h_90_26772.png?x-oss-process=image/resize,w_225/qulity,Q_60"/></p>

<p>我丢。全马破3，全国不到2W个，这还不是大神。太谦虚了。想问下5Km18.30，10KM38分，练练长距离，应该就差不多破3了吧？</p>

<p>我去年跑了一个月出头就跑进20分了，然而我初始体重只有130斤体脂也低，初始水平就能进25分了，你这个体重变量不好预测，建议保证别受伤的前提下努力提高，毕竟你这体重受伤风险比我这种小体重的高太多了</p><p><img src="https://i5.hoopchina.com.cn/newsPost/rc-upload-1675820196123-23/1675859274837-79ffea02.webp?x-oss-process=image/resize,w_225/qulity,Q_60"/></p>

<p>你这天赋异禀呀。随便跑跑就20分内，早几年155斤月跑量80KM的时候，5KM20分半，10KM43分出头。不过好几年了，这次减减重试试，拼一拼</p><p><img src="https://i2.hoopchina.com.cn/hupuapp/bbs/447/25967447/thread_25967447_20230515132033_s_3649_o_w_90_h_90_26772.png?x-oss-process=image/resize,w_225/qulity,Q_60"/></p>

<p>夏天心率太高了。去年初天比较冷，520配速都是有氧，到了夏天有氧直接掉到550-600</p>

<p>我是河北的，我拿河北举例，跑步最舒服的月份是3月到6月初，9月到12月初</p>

<p>羡慕了。我在福建广东。上个月底刚跑个半马，起跑28度</p><p><img src="https://i2.hoopchina.com.cn/hupuapp/bbs/447/25967447/thread_25967447_20230515132033_s_3649_o_w_90_h_90_26772.png?x-oss-process=image/resize,w_225/qulity,Q_60"/></p>

<p>年龄30，身高173，今早体重175斤。</p><p>目前就这水平，长期记录跑步减肥。</p><p>5月计划先把体重减到160出头，</p><p>6月中开始跑些强度，争取6月底7月初5KM跑到22-23分。</p><p>加油！</p><div><center class="hupu-img"  data-origin="https://i11.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_317181_o_w_1260_h_2800_9740.jpg?x-oss-process=image/format,png"  data_url="https://i11.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_317181_o_w_1260_h_2800_9740.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i11.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_317181_o_w_1260_h_2800_9740.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60"  ></center></div><div><center class="hupu-img"  data-origin="https://i4.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_657938_o_w_1260_h_2800_36584.jpg?x-oss-process=image/format,png"  data_url="https://i4.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_657938_o_w_1260_h_2800_36584.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i4.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_657938_o_w_1260_h_2800_36584.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60"  ></center></div><div><center class="hupu-img"  data-origin="https://i5.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_284620_o_w_1260_h_2800_88292.jpg?x-oss-process=image/format,png"  data_url="https://i5.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_284620_o_w_1260_h_2800_88292.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i5.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_284620_o_w_1260_h_2800_88292.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60"  ></center></div><div><center class="hupu-img"  data-origin="https://i2.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_203425_o_w_1260_h_2800_74146.jpg?x-oss-process=image/format,png"  data_url="https://i2.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_203425_o_w_1260_h_2800_74146.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i2.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_203425_o_w_1260_h_2800_74146.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60"  ></center></div><div><center class="hupu-img"  data-origin="https://i10.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_333633_o_w_1260_h_2800_46112.jpg?x-oss-process=image/format,png"  data_url="https://i10.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_333633_o_w_1260_h_2800_46112.jpg?x-oss-process=image/resize,w_1000/format,png"  src="https://i10.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_333633_o_w_1260_h_2800_46112.jpg?x-oss-process=image/resize,w_600/format,jpg/quality,Q_60"  ></center></div>

年龄30，身高173，今早体重175斤。目前就这水平，长期记录跑步减肥。5月计划

挑战-国庆前5KM跑到20分

跃上葱茏四百旋

<p>年龄30，身高173，今早体重175斤。</p><p>目前就这水平，长期记录跑步减肥。</p><p>5月计划先把体重减到160出头，</p><p>6月中开始跑些强度，争取6月底7月初5KM跑到22-23分。</p><p>加油！</p><div class="slate-image" style="margin:0 auto"><p><img data-origin="https://i11.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_317181_o_w_1260_h_2800_9740.jpg" src="https://i11.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_317181_o_w_1260_h_2800_9740.jpg"></p></div><div class="slate-image" style="margin:0 auto"><p><img data-origin="https://i4.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_657938_o_w_1260_h_2800_36584.jpg" src="https://i4.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_657938_o_w_1260_h_2800_36584.jpg"></p></div><div class="slate-image" style="margin:0 auto"><p><img data-origin="https://i5.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_284620_o_w_1260_h_2800_88292.jpg" src="https://i5.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_284620_o_w_1260_h_2800_88292.jpg"></p></div><div class="slate-image" style="margin:0 auto"><p><img data-origin="https://i2.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_203425_o_w_1260_h_2800_74146.jpg" src="https://i2.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_203425_o_w_1260_h_2800_74146.jpg"></p></div><div class="slate-image" style="margin:0 auto"><p><img data-origin="https://i10.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_333633_o_w_1260_h_2800_46112.jpg" src="https://i10.hoopchina.com.cn/hupuapp/bbs/622/28895622/thread_28895622_20240509201655_s_333633_o_w_1260_h_2800_46112.jpg"></p></div>

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