两周跑步挑战

听各种跑步播客听得心痒痒，但现在外面还零下呢，我的意志力并没有那么强，所以先试水个两周室内跑步。同样让chatgpt列了跑步计划：

🏃‍♀️ 2-Week Beginner Running Plan

📌 Pace: Comfortable, slow, able to talk while running
📌 Warm-up: 5 min brisk walking before each session
📌 Cool-down: 5 min slow walking + gentle stretching after

Week 1:

Day 1: 20 min (Run 30 sec, Walk 2 min, Repeat)
Day 2: Rest or light stretching
Day 3: 20 min (Run 45 sec, Walk 1:45 min, Repeat)
Day 4: Rest
Day 5: 25 min (Run 1 min, Walk 1:30 min, Repeat)
Day 6: Rest or gentle yoga
Day 7: 25 min (Run 1:30 min, Walk 1:30 min, Repeat)

Week 2:

Day 8: 25 min (Run 2 min, Walk 1 min, Repeat)
Day 9: Rest or cross-train (cycling, swimming, etc.)
Day 10: 30 min (Run 2:30 min, Walk 1 min, Repeat)
Day 11: Rest
Day 12: 30 min (Run 3 min, Walk 1 min, Repeat)
Day 13: Rest or yoga
Day 14: 30 min (Run 3:30 min, Walk 45 sec, Repeat)

🏆 Tips for Success:

✔ Listen to your body – If you’re struggling, slow down or take an extra rest day
✔ Hydrate & fuel properly – Drink water and eat a light snack before running
✔ Wear proper shoes – Running shoes that fit well help prevent injuries
✔ Celebrate small wins! Every run is progress! 🎉