{"id":9599,"date":"2023-02-21T16:06:10","date_gmt":"2023-02-21T12:36:10","guid":{"rendered":"https:\/\/tehrunclub.com\/?p=9599"},"modified":"2023-10-01T10:32:39","modified_gmt":"2023-10-01T07:02:39","slug":"how-soon-can-i-run-my-next-marathon","status":"publish","type":"post","link":"https:\/\/tehrunclub.com\/en\/how-soon-can-i-run-my-next-marathon\/","title":{"rendered":"How Soon Can I Run My Next Marathon?"},"content":{"rendered":"<p><img decoding=\"async\" class=\"aligncenter wp-image-9603 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/GettyImages-1139165754-scaled.jpg\" alt=\"\" width=\"752\" height=\"423\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/GettyImages-1139165754-scaled.jpg 2560w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/GettyImages-1139165754-768x432.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/GettyImages-1139165754-1536x864.jpg 1536w, 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\u0633\u0631\u0627\u0646\u06af\u0634\u062a\u06cc \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f \u06a9\u0647 \u0647\u0631 \u0686\u0647 \u06cc\u06a9 \u0645\u0633\u0627\u0628\u0642\u0647 \u0645\u0627\u0631\u0627\u062a\u0646 \u0631\u0627 \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631 \u0628\u062f\u0648\u06cc\u062f\u060c \u0628\u0631\u0627\u06cc \u0645\u0633\u0627\u0628\u0642\u0647 \u0628\u0639\u062f\u06cc \u0628\u0627\u06cc\u062f \u0628\u06cc\u0634\u062a\u0631 \u0635\u0628\u0631 \u06a9\u0646\u06cc\u062f.<br \/>\n<img decoding=\"async\" class=\"aligncenter wp-image-9608 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/bDMIGC_rome-marathon.jpg\" alt=\"\" width=\"752\" height=\"390\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/bDMIGC_rome-marathon.jpg 1440w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/bDMIGC_rome-marathon-768x398.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/bDMIGC_rome-marathon-18x9.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/bDMIGC_rome-marathon-600x311.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/390;\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A8%D8%B1%D8%B1%D8%B3%DB%8C_%D8%AF%D9%88%DB%8C%D8%AF%D9%86_%DA%86%D9%86%D8%AF_%D9%85%D8%A7%D8%B1%D8%A7%D8%AA%D9%86_%D8%AF%D8%B1_%D8%B3%D8%A7%D9%84\"><\/span>\u0628\u0631\u0631\u0633\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0686\u0646\u062f \u0645\u0627\u0631\u0627\u062a\u0646 \u062f\u0631 \u0633\u0627\u0644<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0645\u062d\u062f\u0648\u062f\u06cc\u062a 2 \u0645\u0627\u0631\u0627\u062a\u0646 \u062f\u0631 \u0633\u0627\u0644 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u0631 \u0627\u0633\u0627\u0633 \u062e\u0631\u062f 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\u0627\u0633\u062a\u060c \u0646\u06a9\u0627\u062a \u0632\u06cc\u0631 \u0631\u0627 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u06af\u06cc \u0645\u062f \u0646\u0638\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<br \/>\n<div class=\"row\" style=\"text-align: center; background: #7175ac; padding: 15px; border: dashed 1px #fff; width: 80%; border-radius: 15px; margin: auto;\">\r\n<div class=\"col-md-5\">\r\n<a href=\"https:\/\/www.instagram.com\/tehrun_runningclub\/\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" class=\"aligncenter wp-image-9111 size-full lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagram.png\" alt=\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645 \u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628\" width=\"auto\" style=\"--smush-placeholder-width: 250px; --smush-placeholder-aspect-ratio: 250\/200;margin: 10px 0!important\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagram.png 250w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagram-15x12.png 15w\" data-sizes=\"(max-width: 250px) 100vw, 250px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/a><\/div>\r\n<div class=\"col-md-7\">\r\n<h4 style=\"text-align: center; color: #fff; font-size: 2.5em!important; line-height: 160%; margin: 10px !important;\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%87%D8%B1%D8%A7%D9%86%E2%80%8C%DA%A9%D9%84%D8%A7%D8%A8_%D8%B1%D8%A7_%D8%AF%D8%B1_%D8%A7%DB%8C%D9%86%D8%B3%D8%AA%D8%A7%DA%AF%D8%B1%D8%A7%D9%85_%D8%AF%D9%86%D8%A8%D8%A7%D9%84_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span>\u062a\u0647\u0631\u0627\u0646\u200c\u06a9\u0644\u0627\u0628 \u0631\u0627 \u062f\u0631 \u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f.<span class=\"ez-toc-section-end\"><\/span><\/h4>\r\n<a href=\"https:\/\/www.instagram.com\/tehrun_runningclub\/\" target=\"_blank\" rel=\"noopener\" style=\"display:block\">\r\n<img decoding=\"async\" class=\"aligncenter size-full wp-image-9111 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/FollowInstagramButton.png\" alt=\"\u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645 \u062a\u0647\u0631\u0627\u0646 \u06a9\u0644\u0627\u0628\" width=\"auto\" style=\"--smush-placeholder-width: 350px; --smush-placeholder-aspect-ratio: 350\/100;margin: 0!important\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/a><\/div>\r\n<\/div>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A8%D8%B1%D8%A7%DB%8C_%D8%B3%D8%A7%D9%84_%D9%BE%DB%8C%D8%B4_%D8%B1%D9%88_%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87_%D8%B1%DB%8C%D8%B2%DB%8C_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span>\u0628\u0631\u0627\u06cc \u0633\u0627\u0644 \u067e\u06cc\u0634 \u0631\u0648 \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u06a9\u0646\u06cc\u062f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0645\u0627\u0631\u0627\u062a\u0646\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0642\u0628\u0644 \u0628\u0647 \u062e\u0648\u0628\u06cc \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u062d\u0648\u0644 \u0645\u062d\u0648\u0631 \u0622\u0646\u0647\u0627 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc \u06a9\u0646\u06cc\u062f. \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u062f\u0648\u06cc\u062f\u0646\u060c \u0648\u0631\u0632\u0634\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062a\u0627\u062b\u06cc\u0631 \u0622\u0646 \u062f\u0631 \u0637\u0648\u0644 \u0632\u0645\u0627\u0646 \u0648 \u0628\u0647 \u0635\u0648\u0631\u062a \u062a\u062c\u0645\u0639\u06cc \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<br \/>\n\u0627\u06cc\u0646 \u06af\u0648\u0646\u0647 \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0634\u0645\u0627 18 \u062a\u0627 22 \u0647\u0641\u062a\u0647 \u0628\u0631\u0627\u06cc 42 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f\u060c \u0633\u067e\u0633 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u067e\u0633 \u0627\u0632 \u062f\u0648\u06cc\u062f\u0646 \u0627\u0648\u0644\u06cc\u0646 \u0645\u0627\u0631\u0627\u062a\u0646\u060c \u0647\u0645\u0627\u0646 \u062a\u0631\u062a\u06cc\u0628 \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f. \u0633\u0637\u062d \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u0638\u0631\u0641\u06cc\u062a \u062f\u0648\u06cc\u062f\u0646 \u0634\u0645\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u06cc\u0627\u0641\u062a\u0647 \u0627\u0633\u062a \u0648 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0647 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0645\u06cc \u0645\u062a\u0641\u0627\u0648\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f \u06a9\u0647 \u062f\u0648 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u0627\u06cc \u0631\u0627 \u06a9\u0647 \u062a\u0627\u0632\u0647 \u0628\u0647 \u067e\u0627\u06cc\u0627\u0646 \u0631\u0633\u0627\u0646\u062f\u0647\u200c\u0627\u06cc\u062f \u0631\u0627 \u0646\u06cc\u0632 \u062f\u0631 \u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u062f.<br \/>\n<img decoding=\"async\" class=\"aligncenter wp-image-9606 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/NINTCHDBPICT000668042510.jpg\" alt=\"\" width=\"752\" height=\"546\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/NINTCHDBPICT000668042510.jpg 960w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/NINTCHDBPICT000668042510-768x558.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/NINTCHDBPICT000668042510-18x12.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/NINTCHDBPICT000668042510-600x436.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/546;\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A8%D8%B1%D8%A7%DB%8C_%D8%B1%DB%8C%DA%A9%D8%A7%D9%88%D8%B1%DB%8C_%D8%B2%D9%85%D8%A7%D9%86_%D8%A8%DA%AF%D8%B0%D8%A7%D8%B1%DB%8C%D8%AF\"><\/span>\u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0632\u0645\u0627\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0627\u0631\u0627\u062a\u0646 \u0628\u0639\u062f\u06cc\u060c \u062d\u062f\u0627\u0642\u0644 \u0633\u0647 \u0647\u0641\u062a\u0647 \u0648\u0642\u062a \u0628\u06af\u0630\u0627\u0631\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646\u060c \u062e\u0648\u062f \u0631\u0627 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0646\u062f. \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0639\u0646\u06cc \u06a9\u0647 \u0647\u06cc\u0686 \u062a\u0645\u0631\u06cc\u0646 \u0633\u062e\u062a \u06cc\u0627 \u062f\u0648\u06cc\u062f\u0646 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tapering&#8221; \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n<p>\u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0634\u0645\u0627 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0634\u0627\u0645\u0644 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u062a\u0631\u0645\u06cc\u0645 \u0628\u0627\u0641\u062a\u200c\u0647\u0627\u06cc \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u0647 \u0647\u0645 \u062f\u0631 \u0637\u0648\u0644 \u0645\u0627\u0631\u0627\u062a\u0646 \u0648 \u0647\u0645 \u062f\u0631 \u0637\u0648\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0634\u0645\u0627 \u0628\u0627\u0634\u062f.<br \/>\n\u0627\u0632 \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u062a\u0639\u0627\u062f\u0644 \u0648 \u06a9\u0627\u0645\u0644 \u0628\u0627 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 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\u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<br \/>\n<img decoding=\"async\" class=\"aligncenter wp-image-9604 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/The-Complete-Runners-Diet.webp\" alt=\"\" width=\"752\" height=\"473\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/The-Complete-Runners-Diet.webp 1300w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/The-Complete-Runners-Diet-768x483.webp 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/The-Complete-Runners-Diet-18x12.webp 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/The-Complete-Runners-Diet-600x377.webp 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/473;\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%AE%D9%88%D8%A8_%D8%BA%D8%B0%D8%A7_%D8%A8%D8%AE%D9%88%D8%B1%DB%8C%D8%AF\"><\/span>\u062e\u0648\u0628 \u063a\u0630\u0627 \u0628\u062e\u0648\u0631\u06cc\u062f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc\u060c \u0646\u0648\u0634\u06cc\u062f\u0646 \u0645\u0642\u062f\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0622\u0628 \u0648 \u0627\u0646\u062a\u062e\u0627\u0628 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0648 \u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 C \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628 \u062f\u0631 \u0628\u062f\u0646 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u063a\u0630\u0627\u0647\u0627\u06cc \u0632\u06cc\u0631 \u0633\u0631\u0634\u0627\u0631 \u0627\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0647\u0633\u062a\u0646\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f:<\/p>\n<ul>\n<li>\u0628\u0631\u0634 \u0646\u0627\u0632\u06a9 \u0648 \u0628\u062f\u0648\u0646 \u0686\u0631\u0628\u06cc \u06af\u0648\u0634\u062a \u06af\u0627\u0648<\/li>\n<li>\u0645\u0627\u0647\u06cc<\/li>\n<li>\u0645\u0631\u063a<\/li>\n<li>\u0644\u0628\u0646\u06cc\u0627\u062a \u06a9\u0645 \u0686\u0631\u0628<\/li>\n<li>\u062d\u0628\u0648\u0628\u0627\u062a<\/li>\n<li>\u0645\u063a\u0632\u0647\u0627 \u0648 \u062f\u0627\u0646\u0647\u200c\u0647\u0627<\/li>\n<li>\u062a\u062e\u0645 \u0645\u0631\u063a<\/li>\n<li>\u063a\u0644\u0627\u062a \u06a9\u0627\u0645\u0644 \u0645\u0627\u0646\u0646\u062f \u06af\u0646\u062f\u0645 \u0633\u0628\u0648\u0633\u200c\u062f\u0627\u0631 \u06cc\u0627 \u0628\u0631\u0646\u062c<\/li>\n<\/ul>\n<p>\u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0686\u0631\u0628 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062f\u0631 \u0645\u0627\u0647\u06cc\u200c\u0647\u0627\u06cc \u0622\u0628\u200c\u0647\u0627\u06cc \u0633\u0631\u062f \u0645\u0627\u0646\u0646\u062f \u0633\u0627\u0644\u0645\u0648\u0646\u060c \u0645\u063a\u0632\u0647\u0627\u060c \u062f\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646 \u0648 \u0622\u0648\u0648\u06a9\u0627\u062f\u0648 \u06cc\u0627\u0641\u062a.<br \/>\n\u0648\u06cc\u062a\u0627\u0645\u06cc\u0646 C \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062f\u0631 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0628\u0631\u06af\u200c \u0633\u0628\u0632 \u0648 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u06cc\u0648\u0647\u200c\u0647\u0627 \u06cc\u0627\u0641\u062a.<\/p>\n<p>\u067e\u0633 \u0627\u0632 \u0628\u0627\u0632\u06af\u0634\u062a \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u060c \u0645\u0635\u0631\u0641 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f (\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a\u200c\u0647\u0627 \u062f\u0631 \u063a\u0644\u0627\u062a \u06a9\u0627\u0645\u0644\u060c \u0628\u0631\u0646\u062c\u060c \u0645\u06cc\u0648\u0647\u200c\u0647\u0627 \u0648 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u06cc\u0627\u0641\u062a \u0645\u06cc\u200c\u0634\u0648\u0646\u062f).<br \/>\n<img decoding=\"async\" class=\"aligncenter wp-image-9605 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/Marathon_Runner_Female_Fitness-1200x628-Facebook.jpg\" alt=\"\" width=\"752\" height=\"394\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/Marathon_Runner_Female_Fitness-1200x628-Facebook.jpg 1200w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/Marathon_Runner_Female_Fitness-1200x628-Facebook-768x402.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/Marathon_Runner_Female_Fitness-1200x628-Facebook-18x9.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/Marathon_Runner_Female_Fitness-1200x628-Facebook-600x314.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/394;\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B3%D8%B1%D8%B9%D8%AA_%D9%88_%D8%AA%D9%84%D8%A7%D8%B4_%D8%AE%D9%88%D8%AF_%D8%B1%D8%A7_%D8%AF%D8%B1_%D8%A2%D8%AE%D8%B1%DB%8C%D9%86_%D9%85%D8%B3%D8%A7%D8%A8%D9%82%D9%87_%D8%AE%D9%88%D8%AF_%D8%A7%D8%B1%D8%B2%DB%8C%D8%A7%D8%A8%DB%8C_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span>\u0633\u0631\u0639\u062a \u0648 \u062a\u0644\u0627\u0634 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0622\u062e\u0631\u06cc\u0646 \u0645\u0633\u0627\u0628\u0642\u0647 \u062e\u0648\u062f \u0627\u0631\u0632\u06cc\u0627\u0628\u06cc \u06a9\u0646\u06cc\u062f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0627\u06af\u0631 \u0645\u0627\u0631\u0627\u062a\u0646 \u0631\u0627 \u0622\u0633\u0627\u0646 \u06af\u0631\u0641\u062a\u0647\u200c\u0627\u06cc\u062f \u0648 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062f\u0648 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06cc\u0627 \u0628\u0631\u0627\u06cc \u0633\u0631\u06af\u0631\u0645\u06cc \u062f\u0648\u06cc\u062f\u0647\u200c\u0627\u06cc\u062f &#8211; \u0648 \u0647\u06cc\u0686 \u062f\u0631\u062f \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u062f\u062a\u06cc \u0646\u062f\u0627\u0631\u06cc\u062f \u2013 \u062f\u0631 \u0627\u06cc\u0646\u0635\u0648\u0631\u062a \u0628\u0631\u0627\u06cc \u062f\u0648\u06cc\u062f\u0646 \u0645\u0627\u0631\u0627\u062a\u0646 \u0628\u0639\u062f\u06cc \u062f\u0631 \u062d\u062f\u0648\u062f 4 \u062a\u0627 6 \u0647\u0641\u062a\u0647 \u067e\u0633 \u0627\u0632 \u0645\u0627\u0631\u0627\u062a\u0646 \u0642\u0628\u0644\u06cc\u060c \u0645\u0634\u06a9\u0644\u06cc \u0646\u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<\/p>\n<p>\u0628\u0647 \u062e\u0627\u0637\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0641\u0642\u0637 \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u0628\u0627\u06cc\u062f \u062f\u0648\u06cc\u062f\u0646 \u0645\u0627\u0631\u0627\u062a\u0646 \u062f\u0648\u0645 \u0631\u0627 \u062e\u06cc\u0644\u06cc \u0632\u0648\u062f \u067e\u0633 \u0627\u0632 \u0645\u0633\u0627\u0628\u0642\u0647 \u0627\u0648\u0644 \u062f\u0631 \u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u0645\u0627 \u0628\u0631\u0627\u06cc \u0627\u0648\u0644\u06cc\u0646 \u0645\u0633\u0627\u0628\u0642\u0647 \u0634\u0627\u0645\u0644 4 \u062a\u0627 5 \u062c\u0644\u0633\u0647 \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0628\u0648\u062f\u0647 \u0627\u0633\u062a (\u062d\u062f\u0648\u062f 64 \u062a\u0627 73 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631 \u062f\u0631 \u0647\u0641\u062a\u0647). \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0627\u06cc\u062f \u062d\u062f\u0627\u0642\u0644 \u06cc\u06a9 \u062f\u0648 \u0637\u0648\u0644\u0627\u0646\u06cc 25 \u062a\u0627 33 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f \u062b\u0628\u062a \u06a9\u0631\u062f\u0647 \u0628\u0627\u0634\u06cc\u062f.<\/p>\n<p>\u0627\u06af\u0631 \u0628\u06cc\u0634 \u0627\u0632 \u0686\u0647\u0627\u0631 \u0647\u0641\u062a\u0647 \u0628\u0639\u062f \u0627\u0632 \u0622\u062e\u0631\u06cc\u0646 \u0645\u0627\u0631\u0627\u062a\u0646 \u062e\u0648\u062f \u0635\u0628\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u06a9\u0647 \u062d\u062f\u0627\u0642\u0644 \u062f\u0648 \u0647\u0641\u062a\u0647\u200c\u06cc \u0622\u0646 \u0631\u0627 \u0633\u0628\u06a9 \u0628\u06af\u0630\u0631\u0627\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0627\u0631\u0627\u062a\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0631\u0627\u06cc \u0647\u0641\u062a\u0647\u200c\u0647\u0627\u06cc \u0628\u0627\u0642\u06cc\u0645\u0627\u0646\u062f\u0647 \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u06cc\u062f.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%81%D8%A7%D8%B5%D9%84%D9%87%E2%80%8C%D9%87%D8%A7%DB%8C_%D9%85%D8%AA%D9%86%D9%88%D8%B9%DB%8C_%D8%B1%D8%A7_%D9%84%D8%AD%D8%A7%D8%B8_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span>\u0641\u0627\u0635\u0644\u0647\u200c\u0647\u0627\u06cc \u0645\u062a\u0646\u0648\u0639\u06cc \u0631\u0627 \u0644\u062d\u0627\u0638 \u06a9\u0646\u06cc\u062f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0641\u0642\u0637 \u0628\u0647 \u0627\u06cc\u0646 \u062f\u0644\u06cc\u0644 \u06a9\u0647 \u06cc\u06a9 \u0645\u0627\u0631\u0627\u062a\u0646 \u06a9\u0627\u0645\u0644 \u062f\u0648\u06cc\u062f\u0647\u200c\u0627\u06cc\u062f \u0628\u0647 \u0627\u06cc\u0646 \u0645\u0639\u0646\u06cc \u0646\u06cc\u0633\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u062a\u0646\u0647\u0627 \u0646\u0648\u0639 \u0645\u0633\u0627\u0628\u0642\u0647\u200c\u0627\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u062c\u0628\u0648\u0631\u06cc\u062f \u0648 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0622\u0646 \u067e\u0627\u06cc\u0628\u0646\u062f \u0628\u0627\u0634\u06cc\u062f.<br \/>\n\u0627\u0646\u062c\u0627\u0645 \u0645\u0633\u0627\u0628\u0642\u0627\u062a 5K\u060c 10K \u0648 \u0646\u06cc\u0645\u0647 \u0645\u0627\u0631\u0627\u062a\u0646 \u0628\u06cc\u0646 \u0645\u0627\u0631\u0627\u062a\u0646\u200c\u0647\u0627\u06cc \u06a9\u0627\u0645\u0644 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f 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\u0645\u0633\u0627\u0628\u0642\u0647 5K \u06cc\u0627 10K \u0635\u0628\u0631 \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u06cc\u06a9 \u0645\u0627\u0631\u0627\u062a\u0646 \u06a9\u0627\u0645\u0644 \u06cc\u0627 \u0646\u06cc\u0645\u0647 \u0645\u0627\u0631\u0627\u062a\u0646 \u0628\u0631\u0627\u06cc \u0634\u0631\u06a9\u062a \u062f\u0631 \u0645\u0633\u0627\u0628\u0642\u0647 \u0628\u0639\u062f\u06cc \u062f\u0631 \u067e\u0648\u0633\u062a \u062e\u0648\u062f \u0646\u0645\u06cc\u200c\u06af\u0646\u062c\u06cc\u062f\u060c \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0627\u0632 \u0645\u0627\u0631\u0627\u062a\u0646 \u06a9\u0627\u0645\u0644\u060c \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u06a9\u062a \u062f\u0631 \u06cc\u06a9 \u062f\u0648\u06cc \u0633\u0631\u06af\u0631\u0645 \u06a9\u0646\u0646\u062f\u0647\u060c \u0686\u0647\u0627\u0631 \u062a\u0627 \u0634\u0634 \u0647\u0641\u062a\u0647 \u0632\u0645\u0627\u0646 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0641\u06cc \u0628\u0627\u0634\u062f.<br \/>\n<img decoding=\"async\" class=\"aligncenter wp-image-9607 lazyload\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/GettyImages-620928311-copy.jpg\" alt=\"\" width=\"752\" height=\"423\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/GettyImages-620928311-copy.jpg 1070w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/GettyImages-620928311-copy-768x432.jpg 768w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/GettyImages-620928311-copy-18x10.jpg 18w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2023\/02\/GettyImages-620928311-copy-600x338.jpg 600w\" data-sizes=\"(max-width: 752px) 100vw, 752px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 752px; --smush-placeholder-aspect-ratio: 752\/423;\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A7%D9%86%D8%AA%D8%B8%D8%A7%D8%B1%D8%A7%D8%AA_%D8%AE%D9%88%D8%AF_%D8%B1%D8%A7_%D8%AA%D9%86%D8%B8%DB%8C%D9%85_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span>\u0627\u0646\u062a\u0638\u0627\u0631\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0646\u06cc\u062f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062f\u0631 \u0647\u0631 \u0645\u0633\u0627\u0628\u0642\u0647\u200c\u0627\u06cc \u06a9\u0647 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u0634\u0648\u06cc\u062f \u0644\u0632\u0648\u0645\u0627\u064b \u0646\u0628\u0627\u06cc\u062f \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0631\u0648\u0627\u0628\u0637 \u0639\u0645\u0648\u0645\u06cc \u0628\u0627\u0634\u06cc\u062f. \u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f 2 \u0645\u0627\u0631\u0627\u062a\u0646 \u067e\u0634\u062a \u0633\u0631 \u0647\u0645 \u0628\u0627 \u0641\u0627\u0635\u0644\u0647 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0647\u0634\u062a \u0647\u0641\u062a\u0647 \u0628\u062f\u0648\u06cc\u062f\u060c \u0642\u0628\u0648\u0644 \u06a9\u0631\u062f\u0646 \u0630\u0647\u0646\u06cc\u062a \u00ab\u0639\u0645\u0644\u06a9\u0631\u062f \u06a9\u0645\u062a\u0631 \u0627\u0632 \u062d\u062f\u0627\u06a9\u062b\u0631 \u062a\u0648\u0627\u0646\u00bb \u0627\u06cc\u062f\u0647 \u062e\u0648\u0628\u06cc \u0627\u0633\u062a.<br \/>\n\u0628\u0647 \u062f\u0648 \u06cc\u0627 \u0645\u0633\u0627\u0628\u0642\u0647 \u0628\u0639\u062f\u06cc \u062e\u0648\u062f \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0633\u0631\u06af\u0631\u0645\u06cc \u0641\u06a9\u0631 \u06a9\u0646\u06cc\u062f. \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0628\u0647 \u0634\u0645\u0627 \u0627\u06cc\u0646 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300\/325;margin: 10px 0!important;\" data-src=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/GroupClass-AD.png\" alt=\"\u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0628\u062f\u0648\" width=\"auto\" data-srcset=\"https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/GroupClass-AD.png 300w, https:\/\/tehrunclub.com\/wp-content\/uploads\/2022\/12\/GroupClass-AD-11x12.png 11w\" data-sizes=\"(max-width: 300px) 100vw, 300px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" \/><\/div>\r\n<div class=\"col-md-7\">\r\n<h4 style=\"text-align: center; color: #000; font-size: 2.5em!important;\"><span class=\"ez-toc-section\" id=\"%D9%87%D9%88%D8%B4%D9%85%D9%86%D8%AF%D8%A7%D9%86%D9%87_%D8%A8%D8%AF%D9%88\"><\/span>\u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u0628\u062f\u0648<span class=\"ez-toc-section-end\"><\/span><\/h4>\r\n<h4 style=\"text-align: center; color: #000; font-size: 2em!important;\"><span class=\"ez-toc-section\" id=\"%DA%A9%D9%84%D8%A7%D8%B3%E2%80%8C%D9%87%D8%A7%DB%8C_%DA%AF%D8%B1%D9%88%D9%87%DB%8C_%D9%88_%D8%A2%D9%86%D9%80%D9%84%D8%A7%DB%8C%D9%86_%D8%AA%D9%87%D8%B1%D8%A7%D9%86%E2%80%8C%DA%A9%D9%84%D8%A7%D8%A8\"><\/span>\u06a9\u0644\u0627\u0633\u200c\u0647\u0627\u06cc \u06af\u0631\u0648\u0647\u06cc \u0648 \u0622\u0646\u0640\u0644\u0627\u06cc\u0646 \u062a\u0647\u0631\u0627\u0646\u200c\u06a9\u0644\u0627\u0628<span class=\"ez-toc-section-end\"><\/span><\/h4>\r\n<a class=\"btn btn-register btn-large\" style=\"display: block;\" href=\"https:\/\/tehrunclub.com\/classes\">\u0627\u0637\u0644\u0627\u0639\u0627\u062a \u0628\u06cc\u0634\u062a\u0631<\/a><\/div>\r\n<\/div><br \/>\n\u0627\u06cc\u0646 \u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u062f\u0648 \u0645\u0633\u0627\u0628\u0642\u0647 \u0645\u0627\u0631\u0627\u062a\u0646 \u0648 \u0686\u0646\u062f \u0645\u0633\u0627\u0628\u0642\u0647 \u06a9\u0648\u062a\u0627\u0647\u200c\u062a\u0631 \u0628\u0631\u0627\u06cc \u06cc\u06a9\u0633\u0627\u0644 \u062f\u0631 \u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%86%D9%85%D9%88%D9%86%D9%87_%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D9%87_%D8%AA%D9%85%D8%B1%DB%8C%D9%86%DB%8C_%D8%A8%D8%B1%D8%A7%DB%8C_%DA%86%D9%86%D8%AF%DB%8C%D9%86_%D9%85%D8%B3%D8%A7%D8%A8%D9%82%D9%87_%D8%AF%D8%B1_%D8%B3%D8%A7%D9%84\"><\/span>\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u0686\u0646\u062f\u06cc\u0646 \u0645\u0633\u0627\u0628\u0642\u0647 \u062f\u0631 \u0633\u0627\u0644<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table class=\"aligncenter\" style=\"width: 100%; border-collapse: collapse; border-style: double; border-color: #7175ac;\" cellpadding=\"10px\">\n<tbody>\n<tr style=\"border-style: dotted; border-color: #ccc;\">\n<td style=\"width: 80%;\">\u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0627\u0631\u0627\u062a\u0646 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 16 \u062a\u0627 20 \u0647\u0641\u062a\u0647 \u0627\u06cc \u0631\u0627 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f. \u0628\u0631\u0646\u0627\u0645\u0647 \u0631\u06cc\u0632\u06cc \u06a9\u0646\u06cc\u062f\u061b \u0631\u0648\u06cc \u062a\u0648\u0633\u0639\u0647 VO2 max \u062e\u0648\u062f \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f\u060c \u0645\u06cc\u0632\u0627\u0646 \u0645\u0633\u0627\u0641\u062a \u062f\u0648\u06cc\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u062f \u0648 \u06a9\u0631\u0627\u0633 \u062a\u0631\u06cc\u0646\u06cc\u0646\u06af \u062c\u0644\u0633\u0627\u062a \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0628\u06af\u0646\u062c\u0627\u0646\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u062a\u06cc\u0631 \u062a\u0627 \u0622\u0628\u0627\u0646<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc; background-color: #dedede;\">\n<td style=\"width: 80%;\">\u062f\u0631 \u06cc\u06a9 \u0645\u0627\u0631\u0627\u062a\u0646 \u06a9\u0627\u0645\u0644 42 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631\u06cc \u0634\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u0622\u0628\u0627\u0646<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc;\">\n<td style=\"width: 80%;\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0647\u0633\u062a\u06af\u06cc \u0628\u0627 \u062f\u0648\u06cc\u062f\u0646\u200c\u0647\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0622\u0633\u0627\u0646 \u0648 \u0633\u0628\u06a9 \u0637\u06cc \u062d\u062f\u0648\u062f \u062f\u0648 \u0647\u0641\u062a\u0647 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u0622\u0628\u0627\u0646 \u062a\u0627 \u0622\u0630\u0631<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc; background-color: #dedede;\">\n<td style=\"width: 80%;\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u062d\u062a\u0645\u0627\u064b \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u06af\u0627\u0645 \u0632\u0646\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u0622\u0630\u0631 \u062a\u0627 \u062f\u06cc<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc;\">\n<td style=\"width: 80%;\">\u0686\u0647\u0627\u0631 \u0647\u0641\u062a\u0647 \u0622\u06cc\u0646\u062f\u0647 \u0631\u0627 \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u0648 \u062f\u0631\u06cc\u0644 \u0631\u0648\u06cc \u0633\u0631\u0639\u062a \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u062f\u06cc<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc; background-color: #dedede;\">\n<td style=\"width: 80%;\">\u062f\u0631 \u06cc\u06a9 \u0645\u0633\u0627\u0628\u0642\u0647 5K \u06cc\u0627 10K \u0634\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u0622\u062e\u0631 \u062f\u06cc \u062a\u0627 \u0628\u0647\u0645\u0646<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc;\">\n<td style=\"width: 80%;\">\u0628\u0647 \u0647\u0641\u062a\u0647 10 \u062a\u0627 12 \u0627\u0632 \u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u0635\u0644\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0627\u0631\u0627\u062a\u0646 \u062e\u0648\u062f \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u0628\u0647\u0645\u0646 \u062a\u0627 \u0627\u0631\u062f\u06cc\u0628\u0647\u0634\u062a<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc; background-color: #dedede;\">\n<td style=\"width: 80%;\">\u062f\u0631 \u062f\u0648\u0645\u06cc\u0646 \u0645\u0627\u0631\u0627\u062a\u0646 \u06a9\u0627\u0645\u0644 42 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631\u06cc \u0634\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u0645\u06cc\u0627\u0646\u0647 \u0627\u0631\u062f\u06cc\u0628\u0647\u0634\u062a<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc;\">\n<td style=\"width: 80%;\">\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0622\u0647\u0633\u062a\u06af\u06cc \u0628\u0627 \u062f\u0648\u06cc\u062f\u0646\u200c\u0647\u0627\u06cc \u0628\u0633\u06cc\u0627\u0631 \u0622\u0633\u0627\u0646 \u0648 \u0633\u0628\u06a9 \u0637\u06cc \u062d\u062f\u0648\u062f \u062f\u0648 \u0647\u0641\u062a\u0647 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u0622\u062e\u0631 \u0627\u0631\u062f\u06cc\u0628\u0647\u0634\u062a<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc; background-color: #dedede;\">\n<td style=\"width: 80%;\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u062d\u062a\u0645\u0627\u064b \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u06af\u0627\u0645 \u0632\u0646\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u062e\u0631\u062f\u0627\u062f \u062a\u0627 \u062a\u06cc\u0631<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc;\">\n<td style=\"width: 80%;\">\u0686\u0647\u0627\u0631 \u0647\u0641\u062a\u0647 \u0622\u06cc\u0646\u062f\u0647 \u0631\u0627 \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u0648 \u062f\u0631\u06cc\u0644 \u0631\u0648\u06cc \u0633\u0631\u0639\u062a \u06a9\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u062a\u06cc\u0631 \u062a\u0627 \u0645\u0631\u062f\u0627\u062f<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc; background-color: #dedede;\">\n<td style=\"width: 80%;\">\u062f\u0631 \u06cc\u06a9 \u0645\u0633\u0627\u0628\u0642\u0647 5K \u06cc\u0627 10K \u0634\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u0645\u0631\u062f\u0627\u062f \u062a\u0627 \u0634\u0647\u0631\u06cc\u0648\u0631<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc;\">\n<td style=\"width: 80%;\">2 \u0647\u0641\u062a\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u062f\u0648\u06cc\u062f\u0646 \u0633\u0628\u06a9.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u0634\u0647\u0631\u06cc\u0648\u0631 \u062a\u0627 \u0645\u0647\u0631<\/td>\n<\/tr>\n<tr style=\"border-style: dotted; border-color: #ccc; background-color: #dedede;\">\n<td style=\"width: 80%;\">\u062a\u063a\u06cc\u06cc\u0631 \u0627\u06cc\u062c\u0627\u062f \u06a9\u0646\u06cc\u062f. \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0646\u06cc\u0645\u0647 \u0645\u0627\u0631\u0627\u062a\u0646 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u06cc\u06a9 \u0631\u0627\u0647 \u062e\u0648\u0628 \u0628\u0631\u0627\u06cc \u0628\u0647 \u062d\u062f\u0627\u06a9\u062b\u0631 \u0631\u0633\u0627\u0646\u062f\u0646 \u0622\u0633\u062a\u0627\u0646\u0647 \u0628\u06cc \u0647\u0648\u0627\u0632\u06cc \u0642\u0628\u0644 \u0627\u0632 \u06a9\u0627\u0647\u0634 \u0645\u0639\u06a9\u0648\u0633 \u0648 \u0628\u0627\u0632\u06af\u0634\u062a \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u06cc\u06a9 \u0645\u0627\u0631\u0627\u062a\u0646 42 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631\u06cc \u062f\u06cc\u06af\u0631 \u062f\u0631 \u0634\u0634 \u0645\u0627\u0647 \u0622\u06cc\u0646\u062f\u0647 \u0627\u0633\u062a.<\/td>\n<td style=\"width: 20%; text-align: center; vertical-align: middle; border-style: dotted; border-color: #cccccc;\">\u0645\u0647\u0631 \u062a\u0627 \u0622\u0628\u0627\u0646<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A7%D8%B2_%D8%AA%D8%AD%D9%84%DB%8C%D9%84_%D8%B1%D9%81%D8%AA%D9%86_%D8%A7%D9%86%D8%B1%DA%98%DB%8C_%D8%A7%D8%AC%D8%AA%D9%86%D8%A7%D8%A8_%DA%A9%D9%86%DB%8C%D8%AF\"><\/span>\u0627\u0632 \u062a\u062d\u0644\u06cc\u0644 \u0631\u0641\u062a\u0646 \u0627\u0646\u0631\u0698\u06cc \u0627\u062c\u062a\u0646\u0627\u0628 \u06a9\u0646\u06cc\u062f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0686\u0646\u062f \u0645\u0633\u0627\u0628\u0642\u0647 \u0628\u0632\u0631\u06af \u067e\u0634\u062a\u200c\u0633\u0631\u0647\u0645 \u0645\u0637\u0645\u0626\u0646\u0627\u064b \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u0636\u0639\u06cc\u0641 \u0646\u06cc\u0633\u062a. \u062d\u062a\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u200c\u062a\u0631\u06cc\u0646 \u062f\u0648\u0646\u062f\u06af\u0627\u0646 \u0646\u06cc\u0632 \u0645\u062a\u0648\u062c\u0647 \u062e\u0648\u0627\u0647\u0646\u062f \u0634\u062f \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0627\u0633\u062a\u0631\u0627\u062a\u0698\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u062f \u0631\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0647\u0646\u062f \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u0645\u0648\u0641\u0642\u06cc\u062a \u0627\u062f\u0627\u0645\u0647 \u062f\u0647\u0646\u062f.<\/p>\n<p>\u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0647\u0645\u0627\u0646\u0637\u0648\u0631 \u06a9\u0647 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0631\u06cc\u0632\u06cc \u0631\u0648\u0632\u0647\u0627\u06cc \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0631\u062f\u0646\u060c \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u0648 \u062a\u062d\u0644\u06cc\u0644 \u0631\u0641\u062a\u0646 \u0627\u0646\u0631\u0698\u06cc \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a\u060c \u06cc\u06a9 \u0641\u0627\u0635\u0644\u0647 \u0632\u0645\u0627\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u06cc\u0646 \u062f\u0648\u06cc\u062f\u0646 \u0645\u0627\u0631\u0627\u062a\u0646\u200c\u0647\u0627\u06cc \u06a9\u0627\u0645\u0644 \u0646\u06cc\u0632 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/p>\n<p>\u0645\u0646\u0628\u0639: <a href=\"https:\/\/www.verywellfit.com\/marathon-training-how-long-to-wait-between-races-2911434#:~:text=Generally%20speaking%2C%20runners%20should%20not,six%20months%20before%20racing%20another\">www.verywellfit.com<\/a><\/p>\n<script type=\"text\/javascript\">var 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