Setting Weekly Running Goals at the Gym
IntermediateHobby
A fitness trainer helps a new gym member set weekly running goals and explains how to track progress using a running app.
L
LinM
MeiL
你好，欢迎加入我们健身房，我是你的教练小林，今天咱们先定一个跑步计划吧。
nǐ hǎo, huānyíng jiārù wǒmen jiànshēnfáng, wǒ shì nǐ de jiàoliàn Xiǎo Lín, jīntiān zánmen xiān dìng yí gè pǎobù jìhuà ba.
Hi, welcome to join our gym. I'm your trainer, Xiao Lin. Today let's first set up a running plan.
M
太好了，我好久没运动了，特别想重新养成跑步的习惯。
tài hǎo le, wǒ hǎojiǔ méi yùndòng le, tèbié xiǎng chóngxīn yǎngchéng pǎobù de xíguàn.
Great, I haven't exercised for a long time, and I really want to get back into the habit of running.
L
没问题，那我先了解一下，你以前一周大概跑几次？
méi wèntí, nà wǒ xiān liǎojiě yíxià, nǐ yǐqián yì zhōu dàgài pǎo jǐ cì?
No problem. Let me first get an idea—how many times a week did you usually run before?
M
以前差不多一周两三次，不过最近半年基本上都没怎么跑了。
yǐqián chàbùduō yì zhōu liǎng sān cì, búguò zuìjìn bàn nián jīběnshàng dōu méi zěnme pǎo le.
Before it was about two or three times a week, but in the past six months I've barely run at all.
L
明白了，那我们别一上来就把目标定太高，先从每周三次开始。
míngbái le, nà wǒmen bié yī shànglái jiù bǎ mùbiāo dìng tài gāo, xiān cóng měi zhōu sān cì kāishǐ.
Got it. Then let's not set the goal too high right away—let's start with three times a week.
M
每周三次听起来挺合适的，那每次大概跑多远呢？
měi zhōu sān cì tīng qǐlái tǐng héshì de, nà měi cì dàgài pǎo duō yuǎn ne?
Three times a week sounds pretty reasonable. So how far should I run each time?
L
刚开始我建议每次跑两到三公里，等身体适应了再慢慢加量。
gāng kāishǐ wǒ jiànyì měi cì pǎo liǎng dào sān gōnglǐ, děng shēntǐ shìyìng le zài mànmàn jiā liàng.
At the beginning I suggest running two to three kilometers each time, then gradually increase once your body adapts.
M
好的，不过我怕自己坚持不下来，有没有什么办法能记录进度？
hǎo de, búguò wǒ pà zìjǐ jiānchí bú xiàlái, yǒu méiyǒu shénme bànfǎ néng jìlù jìndù?
Okay, but I'm afraid I won't be able to stick with it. Is there any way to track my progress?
L
当然有，你可以下载一个跑步的手机应用，它会自动帮你记录距离、时间和配速。
dāngrán yǒu, nǐ kěyǐ xiàzài yí gè pǎobù de shǒujī yìngyòng, tā huì zìdòng bāng nǐ jìlù jùlí, shíjiān hé pèisù.
Of course. You can download a running app on your phone, and it will automatically record your distance, time, and pace.
M
这个功能太方便了，那它能提醒我该去跑步了吗？
zhège gōngnéng tài fāngbiàn le, nà tā néng tíxǐng wǒ gāi qù pǎobù le ma?
That feature is so convenient. So can it remind me when it's time to go running?
L
可以，你在应用里把每周的目标设置好，到时间它就会提醒你。
kěyǐ, nǐ zài yìngyòng lǐ bǎ měi zhōu de mùbiāo shèzhì hǎo, dào shíjiān tā jiù huì tíxǐng nǐ.
Yes, once you set your weekly goal in the app, it will remind you when the time comes.
M
太棒了，那我现在就下载，这周就开始好好跑，谢谢教练！
tài bàng le, nà wǒ xiànzài jiù xiàzài, zhè zhōu jiù kāishǐ hǎohǎo pǎo, xièxie jiàoliàn!
Awesome! Then I'll download it right now and start running seriously this week. Thanks, coach!