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1·Now that we've practiced the form, it's time to set a tempo.

现在我们已经练习了形式，是时候设定节奏了。

2·One is a long run, one is a tempo run, and one is a speed workout.

一个是长跑，一个是节奏跑步，还有一个是速度训练。

3·Beginners should start with a tempo run of about 5 minutes and work up to about 20.

初学者应当从5分钟的门槛跑开始，慢慢提高到20分钟。

4·Be sure to use proper technique when doing this or try it in conjunction with a tempo trainer to get even more specific!

做这项练习的时候，注意使用合适的技术，或者与节拍训练器协同使用更可获得特别的效果。

5·The class will be conducted with at a tempo faster than that of a basic flow class, aiming to promote cardiorespiratory endurance.

课程速度比基本流量课快，旨在提高心肺呼吸系统的耐力。

6·For example, a good week for a competitive runner would be a tempo run on Monday, hill workout on Thursday, and long run on Sunday.

例如，竞赛型跑步者的一周最好是周一节奏跑，周四坡道训练，周日长距离跑。

7·Each swimmer was then asked to swim at 10% below their natural stroke rate and 20% below it, controlled by a Tempo Trainer beeping the timing to them.

每个游泳者然后被要求在自然划频的10%以及20%以下游泳。节奏训练器会发出蜂鸣声来给他信号。

8·In Antar's video Tambourro the skin of a male chest replaces the taught skin of the drum as a man slowly begins to slap his wet torso in the shower to produce a tempo.

在安塔的录像作品〈肚皮弹拨〉中，拍打的不是鼓皮，而是男性的胸膛，我们看到一位男人在淋浴间拍著他湿淋淋的身体，打出节奏。

9·With just six weeks left before Chicago, it was very doubtful that he would be able to run a full marathon at a tempo one minute per mile faster than his best, current 5k!

我非常怀疑他能否在6周之后举行的Chicago马拉松上，以比他当时最好5 K每英里快1分钟的配速完成一个全程马拉松！

10·As incredible as it seems, many marathoners perform their long runs at a specific, slower-than-goal pace and then expect to complete their marathons at a tempo which is about a minute per mile faster!

似乎难以置信，许多马拉松人平时按一个慢于目标配速的具体配速跑长距离，却期待着比它每英里快约1分钟的配速完成他们的马拉松！