讀了幾遍，非常受益，關於跑慢點，原文中的這一段很有參考意義

Runners aiming for a 3:00 marathon (6:52 mile-pace) should shoot for easy days between 7:48 and 8:36.

Runners looking to hit a 3:30 time (8:01 mile-pace) should strive for easy days between 9:02 and 9:56, and

4-hour marathoners (9:09 mile-pace) should shoot to keep easy days between 10:11- and 11:11-minute miles.

As demonstrated by the data, to go fast, you have to learn to run slow.

這個慢輕鬆跑的range比較realistic