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。

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。

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。

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。

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。