{"id":4464,"date":"2026-01-24T05:32:42","date_gmt":"2026-01-24T05:32:42","guid":{"rendered":"https:\/\/www.maxlee.info\/blog\/?p=4464"},"modified":"2026-01-24T09:32:34","modified_gmt":"2026-01-24T09:32:34","slug":"marathon-training-plan-2026","status":"publish","type":"post","link":"https:\/\/www.maxlee.info\/blog\/health\/marathon-training-plan-2026\/","title":{"rendered":"24\u5468\u9a6c\u62c9\u677e\u8bad\u7ec3\u8ba1\u5212"},"content":{"rendered":"<h2>&#x1f5d3;&#xfe0f; \u57fa\u7840\u671f (\u7b2c1-8\u5468)<\/h2>\n<p>\u2022 \u76ee\u6807\uff1a\u5efa\u7acb\u6709\u6c27\u57fa\u7840\uff0c\u9002\u5e94\u89c4\u5f8b\u8bad\u7ec3\u3002<\/p>\n<p>\u2022 \u5b89\u6392\uff1a\u6bcf\u5468\u8bad\u7ec34-5\u5929\uff0c\u8dd1\u91cf\u4ece20km\u9010\u6b65\u589e\u81f335km\uff0c\u957f\u8ddd\u79bb\u4ece8km\u589e\u81f316km\u3002<\/p>\n<table>\n<thead>\n<tr>\n<th align=\"left\">\u5468\u6b21<\/th>\n<th align=\"center\">\u5468\u4e00<\/th>\n<th align=\"center\">\u5468\u4e8c<\/th>\n<th align=\"center\">\u5468\u4e09<\/th>\n<th align=\"center\">\u5468\u56db<\/th>\n<th align=\"center\">\u5468\u4e94<\/th>\n<th align=\"center\">\u5468\u516d<\/th>\n<th align=\"center\">\u5468\u65e5<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td align=\"left\">1<br \/><small>16\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>1\u670826\u65e5<\/small><\/td>\n<td align=\"center\">4km<br \/>\u8f7b\u677e\u8dd1<br \/><small>1\u670827\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>1\u670828\u65e5<\/small><\/td>\n<td align=\"center\">4km<br \/>\u8f7b\u677e\u8dd1<br \/><small>1\u670829\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>1\u670830\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u957f\u8ddd\u79bb<br \/><small>1\u670831\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u67081\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">2<br \/><small>20\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u67082\u65e5<\/small><\/td>\n<td align=\"center\">5km<br \/>\u8f7b\u677e\u8dd1<br \/><small>2\u67083\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u67084\u65e5<\/small><\/td>\n<td align=\"center\">5km<br \/>\u8f7b\u677e\u8dd1<br \/><small>2\u67085\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u67086\u65e5<\/small><\/td>\n<td align=\"center\">10km<br \/>\u957f\u8ddd\u79bb<br \/><small>2\u67087\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u67088\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">3<br \/><small>22\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u67089\u65e5<\/small><\/td>\n<td align=\"center\">5km<br \/>\u8f7b\u677e\u8dd1<br \/><small>2\u670810\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u670811\u65e5<\/small><\/td>\n<td align=\"center\">5km<br \/>\u8f7b\u677e\u8dd1<br \/><small>2\u670812\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u670813\u65e5<\/small><\/td>\n<td align=\"center\">12km<br \/>\u957f\u8ddd\u79bb<br \/><small>2\u670814\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u670815\u65e5<\/small><\/td>\n<\/tr>\n<tr style=\"background-color:#ACE88D;\">\n<td align=\"left\">4<br \/><small>26\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u670816\u65e5<\/small><\/td>\n<td align=\"center\">6km<br \/>\u8f7b\u677e\u8dd1<br \/><small>2\u670817\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u670818\u65e5<\/small><\/td>\n<td align=\"center\">6km<br \/>\u8f7b\u677e\u8dd1<br \/><small>2\u670819\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u670820\u65e5<\/small><\/td>\n<td align=\"center\">14km<br \/>\u957f\u8ddd\u79bb<br \/><small>2\u670821\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u670822\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">5<br \/><small>28\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u670823\u65e5<\/small><\/td>\n<td align=\"center\">6km<br \/>\u8f7b\u677e\u8dd1<br \/><small>2\u670824\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u670825\u65e5<\/small><\/td>\n<td align=\"center\">6km<br \/>\u8f7b\u677e\u8dd1<br \/><small>2\u670826\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>2\u670827\u65e5<\/small><\/td>\n<td align=\"center\">16km<br \/>\u957f\u8ddd\u79bb<br \/><small>2\u670828\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u67081\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">6<br \/><small>30\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u67082\u65e5<\/small><\/td>\n<td align=\"center\">7km<br \/>\u8f7b\u677e\u8dd1<br \/><small>3\u67083\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u67084\u65e5<\/small><\/td>\n<td align=\"center\">7km<br \/>\u8f7b\u677e\u8dd1<br \/><small>3\u67085\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u67086\u65e5<\/small><\/td>\n<td align=\"center\">16km<br \/>\u957f\u8ddd\u79bb<br \/><small>3\u67087\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u67088\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">7<br \/><small>30\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u67089\u65e5<\/small><\/td>\n<td align=\"center\">7km<br \/>\u8f7b\u677e\u8dd1<br \/><small>3\u670810\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670811\u65e5<\/small><\/td>\n<td align=\"center\">7km<br \/>\u8f7b\u677e\u8dd1<br \/><small>3\u670812\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670813\u65e5<\/small><\/td>\n<td align=\"center\">16km<br \/>\u957f\u8ddd\u79bb<br \/><small>3\u670814\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670815\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">7<br \/><small>32\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670816\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>3\u670817\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670818\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>3\u670819\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670820\u65e5<\/small><\/td>\n<td align=\"center\">16km<br \/>\u957f\u8ddd\u79bb<br \/><small>3\u670821\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670822\u65e5<\/small><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>&#x1f5d3;&#xfe0f; \u63d0\u5347\u671f (\u7b2c9-16\u5468)<\/h2>\n<p>\u2022 \u76ee\u6807\uff1a\u63d0\u5347\u8010\u529b\u4e0e\u901f\u5ea6\uff0c\u5f15\u5165\u8282\u594f\u8dd1\u548c\u95f4\u6b47\u8dd1\u3002<\/p>\n<p>\u2022 \u5b89\u6392\uff1a\u6bcf\u5468\u8bad\u7ec35\u5929\uff0c\u8dd1\u91cf\u4ece35km\u589e\u81f345km\uff0c\u957f\u8ddd\u79bb\u4ece18km\u589e\u81f325km\u3002<\/p>\n<table>\n<thead>\n<tr>\n<th align=\"left\">\u5468\u6b21<\/th>\n<th align=\"center\">\u5468\u4e00<\/th>\n<th align=\"center\">\u5468\u4e8c<\/th>\n<th align=\"center\">\u5468\u4e09<\/th>\n<th align=\"center\">\u5468\u56db<\/th>\n<th align=\"center\">\u5468\u4e94<\/th>\n<th align=\"center\">\u5468\u516d<\/th>\n<th align=\"center\">\u5468\u65e5<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td align=\"left\">9<br \/><small>31\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670823\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>3\u670824\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670825\u65e5<\/small><\/td>\n<td align=\"center\">5km<br \/>\u8f7b\u677e\u8dd1<br \/><small>3\u670826\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670827\u65e5<\/small><\/td>\n<td align=\"center\">18km<br \/>\u957f\u8ddd\u79bb<br \/><small>3\u670828\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670829\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">10<br \/><small>34\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>3\u670830\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>3\u670831\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u67081\u65e5<\/small><\/td>\n<td align=\"center\">6km<br \/>\u8f7b\u677e\u8dd1<br \/><small>4\u67082\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u67083\u65e5<\/small><\/td>\n<td align=\"center\">20km<br \/>\u957f\u8ddd\u79bb<br \/><small>4\u67084\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u67085\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">11<br \/><small>36\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u67086\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>4\u67087\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u67088\u65e5<\/small><\/td>\n<td align=\"center\">6km<br \/>\u8f7b\u677e\u8dd1<br \/><small>4\u67089\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670810\u65e5<\/small><\/td>\n<td align=\"center\">22km<br \/>\u957f\u8ddd\u79bb<br \/><small>4\u670811\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670812\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">12<br \/><small>38\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670813\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>4\u670814\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670815\u65e5<\/small><\/td>\n<td align=\"center\">6km<br \/>\u8f7b\u677e\u8dd1<br \/><small>4\u670816\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670817\u65e5<\/small><\/td>\n<td align=\"center\">24km<br \/>\u957f\u8ddd\u79bb<br \/><small>4\u670818\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670819\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">13<br \/><small>36.2\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670820\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>4\u670821\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670822\u65e5<\/small><\/td>\n<td align=\"center\">4\u00d7800m<br \/>\u95f4\u6b47\u8dd1<br \/><small>4\u670823\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670824\u65e5<\/small><\/td>\n<td align=\"center\">25km<br \/>\u957f\u8ddd\u79bb<br \/><small>4\u670825\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670826\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">14<br \/><small>36.2\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670827\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>4\u670828\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>4\u670829\u65e5<\/small><\/td>\n<td align=\"center\">4\u00d7800m<br \/>\u95f4\u6b47\u8dd1<br \/><small>4\u670830\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u67081\u65e5<\/small><\/td>\n<td align=\"center\">25km<br \/>\u957f\u8ddd\u79bb<br \/><small>5\u67082\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u67083\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">15<br \/><small>37\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u67084\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>5\u67085\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u67086\u65e5<\/small><\/td>\n<td align=\"center\">5\u00d7800m<br \/>\u95f4\u6b47\u8dd1<br \/><small>5\u67087\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u67088\u65e5<\/small><\/td>\n<td align=\"center\">25km<br \/>\u957f\u8ddd\u79bb<br \/><small>5\u67089\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670810\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">16<br \/><small>37\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670811\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>5\u670812\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670813\u65e5<\/small><\/td>\n<td align=\"center\">5\u00d7800m<br \/>\u95f4\u6b47\u8dd1<br \/><small>5\u670814\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670815\u65e5<\/small><\/td>\n<td align=\"center\">25km<br \/>\u957f\u8ddd\u79bb<br \/><small>5\u670816\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670817\u65e5<\/small><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>&#x1f5d3;&#xfe0f; \u5f3a\u5316\u671f (\u7b2c17-22\u5468)<\/h2>\n<p>\u2022 \u76ee\u6807\uff1a\u6a21\u62df\u6bd4\u8d5b\u5f3a\u5ea6\uff0c\u63d0\u5347\u6297\u75b2\u52b3\u80fd\u529b\u3002<\/p>\n<p>\u2022 \u5b89\u6392\uff1a\u6bcf\u5468\u8bad\u7ec35\u5929\uff0c\u8dd1\u91cf\u4ece45km\u589e\u81f350km\uff0c\u957f\u8ddd\u79bb\u4ece28km\u589e\u81f332km\u3002<\/p>\n<table>\n<thead>\n<tr>\n<th align=\"left\">\u5468\u6b21<\/th>\n<th align=\"center\">\u5468\u4e00<\/th>\n<th align=\"center\">\u5468\u4e8c<\/th>\n<th align=\"center\">\u5468\u4e09<\/th>\n<th align=\"center\">\u5468\u56db<\/th>\n<th align=\"center\">\u5468\u4e94<\/th>\n<th align=\"center\">\u5468\u516d<\/th>\n<th align=\"center\">\u5468\u65e5<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td align=\"left\">17<br \/><small>44\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670818\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>5\u670819\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670820\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8282\u594f\u8dd1<br \/><small>5\u670821\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670822\u65e5<\/small><\/td>\n<td align=\"center\">28km<br \/>\u957f\u8ddd\u79bb<br \/><small>5\u670823\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670824\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">18<br \/><small>46\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670825\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>5\u670826\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670827\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8282\u594f\u8dd1<br \/><small>5\u670828\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670829\u65e5<\/small><\/td>\n<td align=\"center\">30km<br \/>\u957f\u8ddd\u79bb<br \/><small>5\u670830\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>5\u670831\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">19<br \/><small>44.8\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u67081\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>6\u67082\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u67083\u65e5<\/small><\/td>\n<td align=\"center\">6\u00d7800m<br \/>\u95f4\u6b47\u8dd1<br \/><small>6\u67084\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u67085\u65e5<\/small><\/td>\n<td align=\"center\">32km<br \/>\u957f\u8ddd\u79bb<br \/><small>6\u67086\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u67087\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">20<br \/><small>44.8\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u67088\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>6\u67089\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670810\u65e5<\/small><\/td>\n<td align=\"center\">6\u00d7800m<br \/>\u95f4\u6b47\u8dd1<br \/><small>6\u670811\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670812\u65e5<\/small><\/td>\n<td align=\"center\">32km<br \/>\u957f\u8ddd\u79bb<br \/><small>6\u670813\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670814\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">21<br \/><small>48\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670815\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>6\u670816\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670817\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8282\u594f\u8dd1<br \/><small>6\u670818\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670819\u65e5<\/small><\/td>\n<td align=\"center\">32km<br \/>\u957f\u8ddd\u79bb<br \/><small>6\u670820\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670821\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">22<br \/><small>48\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670822\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8f7b\u677e\u8dd1<br \/><small>6\u670823\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670824\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u8282\u594f\u8dd1<br \/><small>6\u670825\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670826\u65e5<\/small><\/td>\n<td align=\"center\">32km<br \/>\u957f\u8ddd\u79bb<br \/><small>6\u670827\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670828\u65e5<\/small><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>&#x1f5d3;&#xfe0f; \u51cf\u91cf\u671f (\u7b2c23-24\u5468)<\/h2>\n<p>\u2022 \u76ee\u6807\uff1a\u6062\u590d\u4f53\u80fd\uff0c\u50a8\u5907\u7cd6\u539f\uff0c\u4ee5\u6700\u4f73\u72b6\u6001\u8fce\u63a5\u6bd4\u8d5b\u3002<\/p>\n<p>\u2022 \u5b89\u6392\uff1a\u8dd1\u91cf\u4ece30km\u51cf\u81f315km\uff0c\u957f\u8ddd\u79bb\u4ece20km\u51cf\u81f38km\u3002<\/p>\n<table>\n<thead>\n<tr>\n<th align=\"left\">\u5468\u6b21<\/th>\n<th align=\"center\">\u5468\u4e00<\/th>\n<th align=\"center\">\u5468\u4e8c<\/th>\n<th align=\"center\">\u5468\u4e09<\/th>\n<th align=\"center\">\u5468\u56db<\/th>\n<th align=\"center\">\u5468\u4e94<\/th>\n<th align=\"center\">\u5468\u516d<\/th>\n<th align=\"center\">\u5468\u65e5<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td align=\"left\">23<br \/><small>31\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>6\u670829\u65e5<\/small><\/td>\n<td align=\"center\">6km<br \/>\u8f7b\u677e\u8dd1<br \/><small>6\u670830\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>7\u67081\u65e5<\/small><\/td>\n<td align=\"center\">5km<br \/>\u8282\u594f\u8dd1<br \/><small>7\u67082\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>7\u67083\u65e5<\/small><\/td>\n<td align=\"center\">20km<br \/>\u957f\u8ddd\u79bb<br \/><small>7\u67084\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>7\u67085\u65e5<\/small><\/td>\n<\/tr>\n<tr>\n<td align=\"left\">24<br \/><small>16\u516c\u91cc<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>7\u67086\u65e5<\/small><\/td>\n<td align=\"center\">5km<br \/>\u8f7b\u677e\u8dd1<br \/><small>7\u67087\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>7\u67088\u65e5<\/small><\/td>\n<td align=\"center\">3km<br \/>\u8f7b\u677e\u8dd1<br \/><small>7\u67089\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>7\u670810\u65e5<\/small><\/td>\n<td align=\"center\">8km<br \/>\u957f\u8ddd\u79bb<br \/><small>7\u670811\u65e5<\/small><\/td>\n<td align=\"center\">\u4f11\u606f<br \/><small>7\u670812\u65e5<\/small><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>&#x1f5d3;&#xfe0f; \u8d5b\u524d5\u5929<\/h2>\n<p>7\u670813\u65e5\u81f317\u65e5\uff08\u8d5b\u524d5\u5929\uff09\u662f\u5173\u952e\u7684\u201c\u8d5b\u524d\u51cf\u91cf\u5468\u201d\uff0c\u6838\u5fc3\u76ee\u6807\u662f\u51cf\u91cf\u4e0d\u51cf\u8d28\u3001\u5145\u5206\u6062\u590d\u3001\u50a8\u5907\u80fd\u91cf\u3002\u4ee5\u4e0b\u662f\u5177\u4f53\u7684\u6bcf\u65e5\u5b89\u6392\uff1a<\/p>\n<p>&#x1f4c5; \u8d5b\u524d5\u5929\u6bcf\u65e5\u5b89\u6392 (7\u670813\u65e5 &#8211; 7\u670817\u65e5)<\/p>\n<table class=\"table-spec\" width=\"100%\">\n<thead>\n<tr>\n<th align=\"left\">\u65e5\u671f<\/th>\n<th align=\"left\">\u8bad\u7ec3\u5b89\u6392<\/th>\n<th align=\"left\">\u996e\u98df\u4e0e\u751f\u6d3b\u8981\u70b9<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>7\u670813\u65e5 (\u5468\u4e00) <\/td>\n<td>\u8f7b\u677e\u8dd1 5-6km<br \/>\u914d\u901f\u6bd4\u76ee\u6807\u914d\u901f\u61621-1.5\u5206\u949f\/\u516c\u91cc\uff0c\u4ee5\u80fd\u8f7b\u677e\u4ea4\u8c08\u7684\u5f3a\u5ea6\u5b8c\u6210\u3002<\/td>\n<td>\u6b63\u5e38\u996e\u98df\uff0c\u78b3\u6c34\u5316\u5408\u7269\u5360\u6bd4\u7ea650%-60%\u3002\u4fdd\u8bc17-8\u5c0f\u65f6\u7761\u7720\u3002<\/td>\n<\/tr>\n<tr>\n<td>7\u670814\u65e5 (\u5468\u4e8c) <\/td>\n<td>\u914d\u901f\u8dd1 3-4km<br \/>\u70ed\u8eab2km\u540e\uff0c\u4ee5\u76ee\u6807\u9a6c\u62c9\u677e\u914d\u901f\uff08\u7ea68\u520630\u79d2\/\u516c\u91cc\uff09\u8dd13-4km\uff0c\u6700\u540e\u51b7\u8eab2km\u3002<\/td>\n<td>\u5f00\u59cb\u589e\u52a0\u78b3\u6c34\u6444\u5165\uff0c\u5360\u6bd4\u63d0\u5347\u81f360%-70%\u3002\u907f\u514d\u9ad8\u7ea4\u7ef4\u3001\u6cb9\u817b\u98df\u7269\u3002<\/td>\n<\/tr>\n<tr>\n<td>7\u670815\u65e5 (\u5468\u4e09) <\/td>\n<td>\u8f7b\u677e\u8dd1 3-4km<br \/>\u914d\u901f\u6bd4\u76ee\u6807\u914d\u901f\u61621.5-2\u5206\u949f\/\u516c\u91cc\uff0c\u4fdd\u6301\u8eab\u4f53\u6d3b\u8dc3\u5373\u53ef\u3002<\/td>\n<td>\u7ee7\u7eed\u9ad8\u78b3\u6c34\u996e\u98df\uff0c\u5360\u6bd470%\u5de6\u53f3\u3002\u9009\u62e9\u6613\u6d88\u5316\u7684\u7cbe\u5236\u78b3\u6c34\uff08\u5982\u767d\u7c73\u996d\u3001\u9762\u6761\uff09\u3002<\/td>\n<\/tr>\n<tr>\n<td>7\u670816\u65e5 (\u5468\u56db)<\/td>\n<td>\u4f11\u606f\u6216\u6563\u6b6520\u5206\u949f<br \/>\u53ef\u8fdb\u884c\u52a8\u6001\u62c9\u4f38\uff0c\u4f46\u907f\u514d\u4efb\u4f55\u529b\u91cf\u6216\u9ad8\u5f3a\u5ea6\u8bad\u7ec3\u3002<\/td>\n<td>\u996e\u98df\u4ee5\u6e05\u6de1\u3001\u6613\u6d88\u5316\u7684\u9ad8\u78b3\u6c34\u4e3a\u4e3b\uff0c\u665a\u9910\u4e03\u5206\u9971\u3002<\/td>\n<\/tr>\n<tr>\n<td>7\u670817\u65e5 (\u5468\u4e94) <\/td>\n<td>\u5b8c\u5168\u4f11\u606f<br \/>\u53ef\u8fdb\u884c10-15\u5206\u949f\u6563\u6b65\uff0c\u4f46\u907f\u514d\u8dd1\u6b65\u3002 <\/td>\n<td>\u665a\u9910\u5728\u8d5b\u524d6-8\u5c0f\u65f6\u5b8c\u6210\uff0c\u4ee5\u7ca5\u3001\u9762\u6761\u7b49\u6613\u6d88\u5316\u98df\u7269\u4e3a\u4e3b\u3002\u4fdd\u8bc1\u5145\u8db3\u7761\u7720\u3002<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&#x26a0;&#xfe0f; \u6838\u5fc3\u539f\u5219\u4e0e\u6ce8\u610f\u4e8b\u9879<\/p>\n<p>\u2022 \u8bad\u7ec3\u539f\u5219\uff1a\u9075\u5faa\u201c\u51cf\u91cf\u4e0d\u51cf\u8d28\u201d\u7684\u539f\u5219\uff0c\u8dd1\u91cf\u964d\u81f3\u5dc5\u5cf0\u671f\u768430%-50%\uff0c\u4f46\u4fdd\u7559\u5c11\u91cf\u76ee\u6807\u914d\u901f\u8dd1\u4ee5\u7ef4\u6301\u808c\u8089\u8bb0\u5fc6\u548c\u5fc3\u80ba\u611f\u89c9\u3002<\/p>\n<p>\u2022 \u996e\u98df\u7b56\u7565\uff1a\u8d5b\u524d3\u5929\u5f00\u59cb\u201c\u7cd6\u539f\u8d1f\u8377\u6cd5\u201d\uff0c\u5c06\u78b3\u6c34\u5316\u5408\u7269\u6444\u5165\u5360\u6bd4\u63d0\u5347\u81f370%-80%\uff0c\u9009\u62e9\u6613\u6d88\u5316\u7684\u7cbe\u5236\u78b3\u6c34\uff0c\u907f\u514d\u9ad8\u7ea4\u7ef4\u3001\u6cb9\u817b\u548c\u8f9b\u8fa3\u98df\u7269\u3002<\/p>\n<p>\u2022 \u751f\u6d3b\u8c03\u6574\uff1a\u4fdd\u8bc1\u6bcf\u665a7-8\u5c0f\u65f6\u7761\u7720\uff0c\u8d5b\u524d\u4e24\u665a\u7684\u7761\u7720\u8d28\u91cf\u5c24\u4e3a\u5173\u952e\u3002\u907f\u514d\u5c1d\u8bd5\u65b0\u98df\u7269\u3001\u65b0\u88c5\u5907\u6216\u8fdb\u884c\u9ad8\u5f3a\u5ea6\u6d3b\u52a8\u3002<\/p>\n<p>&#x1f5d3;&#xfe0f; \u6bcf\u5468\u8bad\u7ec3\u5b89\u6392<\/p>\n<p>\u8bad\u7ec3\u7c7b\u578b\u8bf4\u660e\uff1a<\/p>\n<p>\u8f7b\u677e\u8dd1 (E)\uff1a\u80fd\u8fb9\u8dd1\u8fb9\u4ea4\u8c08\u7684\u5f3a\u5ea6\u3002<\/p>\n<p>\u957f\u8ddd\u79bb\u8dd1 (LSD)\uff1a\u6bd4\u8f7b\u677e\u8dd1\u7a0d\u5feb\uff0c\u4f46\u6bd4\u76ee\u6807\u914d\u901f\u6162\u3002<\/p>\n<p>\u8282\u594f\u8dd1 (T)\uff1a\u63a5\u8fd1\u4e73\u9178\u9608\u503c\uff0c\u53ef\u7ef4\u63011\u5c0f\u65f6\u7684\u6700\u5927\u52aa\u529b\u3002<\/p>\n<p>\u95f4\u6b47\u8dd1\uff1a\u5feb\u4e8e\u76ee\u6807\u914d\u901f\uff0c\u7ec4\u95f4\u6162\u8dd1\u6062\u590d\u3002<\/p>\n<p>\u529b\u91cf\u8bad\u7ec3\uff1a\u6838\u5fc3\u3001\u81c0\u817f\u3001\u4e0b\u80a2\u529b\u91cf\uff0c\u9884\u9632\u53d7\u4f24\u3002<\/p>\n<p>\u4ea4\u53c9\u8bad\u7ec3\uff1a\u6e38\u6cf3\u3001\u9a91\u884c\u7b49\u4f4e\u51b2\u51fb\u6709\u6c27\u8fd0\u52a8\u3002<\/p>\n<p>&#x1f3af; \u6838\u5fc3\u76ee\u6807\u4e0e\u914d\u901f<\/p>\n<p>\u2022 \u5b8c\u8d5b\u76ee\u6807\uff1a6\u5c0f\u65f6\u5b8c\u621042.195\u516c\u91cc\uff0c\u5e73\u5747\u914d\u901f\u7ea6\u4e3a 8\u520630\u79d2\/\u516c\u91cc\u3002<\/p>\n<p>\u2022 \u8bad\u7ec3\u914d\u901f\uff1a<\/p>\n<p>\u2605 \u8f7b\u677e\u8dd1 (E\u914d\u901f)\uff1a\u7ea6 9\u520630\u79d2\/\u516c\u91cc\uff0c\u5fc3\u7387\u63a7\u5236\u5728\u6700\u5927\u5fc3\u7387\u768460%-70%\u3002<\/p>\n<p>\u2605 \u957f\u8ddd\u79bb\u8dd1 (LSD)\uff1a\u7ea6 9\u520600\u79d2\/\u516c\u91cc\u3002<\/p>\n<p>\u2605 \u8282\u594f\u8dd1 (T\u914d\u901f)\uff1a\u7ea6 8\u520600\u79d2\/\u516c\u91cc\uff0c\u53ef\u7ef4\u63011\u5c0f\u65f6\u7684\u6700\u5927\u52aa\u529b\u3002<\/p>\n<p>\u2605 \u95f4\u6b47\u8dd1\uff1a\u7ea6 7\u520630\u79d2\/\u516c\u91cc\uff0c\u5feb\u4e8e\u76ee\u6807\u914d\u901f\u3002<\/p>\n<p>&#x26a0;&#xfe0f; 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