PB计划
跑者日历PB计划是一档声音真人秀节目。三名跑者，在两位教练的指导下，通过一个完整的训练周期，努力完成各自的马拉松PB目标。制订课表、执行计划、训练感受、跑步装备、伤病恢复等各个方面都会有所涉及。这将会是一次艰苦但令人期待的自我挑战之旅，欢迎大家和我们一起，见证突破！
| Publishes | Weekly | Episodes | 177 | Founded | 4 years ago |
|---|---|---|---|---|---|
| Language |  ZH-CN | Number of Listeners | Categories | RunningNutritionSportsHealth & Fitness |
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Latest Episodes
本期班会中，杰克教练针对跑友们在夏季训练中遇到的补给、时间选择、跑坡价值、运动过量信号等实际问题，给出实用建议。干货满满，略带吐槽，适合正在夏训的你。
你将听到：
1. 夏季补给策略- 45分钟以上课表务必带水，60分钟以上推荐电解质水；90分钟以上LSD需备能量胶。- 电解质水钠含量每升500-700mg可替代盐丸；出汗多或进山跑可额外备盐丸。- 补给策略需个人化，建议跑前跑后称体重、观察尿液颜色判断补水是否足够。
2. 跑步时间选择- 优先早上5点左右开跑，避开中午烈日；晚上跑虽无太阳但湿热... more
新手班开跑两三周，夏天猝不及防杀到，气温飙到40度，心率也跟着起飞。杰克教练和佳凝一起聊聊天热怎么跑、怎么吃、怎么补，顺便解答膝盖胀、体感与心率不符等新手常见困惑。
你将听到：
1. 天热跑步，补水是第一要务跑前跑后测“体重差”，按差值准备水量。别等渴了再喝，少量多次，每5分钟来一口。2. 心率飘了别慌，最后20%可以“放过自己”天热、路况复杂、睡眠不足都会让心率偏高。课表最后20%的时间，维持节奏跑完就行，不用死磕心率数字。3. 能量胶别乱嗑，咖啡因放最后含咖啡因的能量胶会让心率下不来，建议放... more
新一季的新手班来啦！如何科学、安全地开始跑步，养成可持续的运动习惯？
正式开始之前，杰克教练先和大家开了一个碰头会，讲了很多新手跑步所以注意的点。你将听到：
1. 训练核心原则：生活＞健康＞跑步。别把课表当“作业”，用8成力跑出9成效果，持续比强度重要——不受伤就是最快的进步。2. 心率才是王道：别盯配速！用“储备心率分区法”控制强度。同一个150心率，对A是轻松跑，对B可能接近乳酸阈值——看区间不看绝对值。3. 有氧是地基：80%以上训练是有氧跑（E区1.0-1.5）。边跑边能聊天就是对的，“... more
本期是PB计划第9季的结业班会，教练组全员到齐，与大家一同回顾本季训练成果，并集中解答了关于备赛、课表设计、夏季训练调整等核心问题。节目后半段，多位学员分享了他们从马拉松到越野赛的完赛（或退赛）奇遇，充满了汗水、笑声与宝贵的经验教训。你将听到：1. 备赛与课表设计的核心逻辑： 教练们强调，课表设计需围绕目标赛事（路跑/越野/距离）展开，周期性地组合轻松跑、间歇、阈值跑和长距离。负荷需循序渐进，并安排恢复周。夏季训练应调整强度课的长度，以体感和心率/功率为主要参考。2. 越野跑备赛专项建议： 备战... more
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Chart Rankings
How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.
Apple Podcasts | #199 |  United States/Sports/Running |
Apple Podcasts | #217 |  Australia/Sports/Running |
Apple Podcasts | #241 |  Germany/Sports/Running |
Apple Podcasts | #3 | China/Sports/Running |
Apple Podcasts | #8 |  Taiwan/Sports/Running |
Apple Podcasts | #17 |  Hong Kong/Sports/Running |
Apple Podcasts | #51 | China/Sports |
Apple Podcasts | #100 |  Austria/Sports/Running |
Apple Podcasts | #141 |  Japan/Sports/Running |
Apple Podcasts | #158 |  Singapore/Sports/Running |
Apple Podcasts | #179 | Taiwan/Sports |
Apple Podcasts | #236 |  Norway/Sports/Running |
Audience Metrics
Listeners, social reach, demographics and more for this podcast.
| Listeners per Episode | Gender Skew | Location | |||
|---|---|---|---|---|---|
| Interests | Professions | Age Range | |||
| Household Income | Social Media Reach | ||||
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1. 日谈公园
2. 边角聊
3. 大食话
4. 基本无害 Mostly Harmless
5. 忽左忽右
How many episodes of PB计划 are there?
PB计划 launched 4 years ago and published 177 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.
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