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class="Urm71" jsslot=""><div role="listitem" data-hveid="CAYQDw" data-ved="2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQtoAJKAB6BAgGEA8"><a jsname="pxBnId" class="C6AK7c" href="https://www.google.com/search?q=%EA%B0%80%EC%9D%84+%EB%A7%88%EB%9D%BC%ED%86%A4+%EB%8C%80%ED%9A%8C%EB%A5%BC+%ED%92%80%EC%BD%94%EC%8A%A4%EB%A1%9C+%EC%A4%80%EB%B9%84%ED%95%98%EA%B3%A0+%EC%9E%88%EB%8A%94%EB%8D%B0,+%ED%98%84%EC%9E%AC+%EB%82%98%EC%9D%B4+48%EC%84%B8,+%EB%AA%B8%EB%AC%B4%EA%B2%8C+72kg,+10km+1%EC%8B%9C%EA%B0%84+%ED%8E%98%EC%9D%B4%EC%8A%A4%EB%A1%9C+%EB%8B%AC%EB%A6%AC%EB%8A%94%EB%8D%B0,+%EB%8C%80%ED%9A%8C%EB%A5%BC+%EC%A4%80%EB%B9%84%ED%95%98%EB%8A%94+%ED%9B%88%EB%A0%A8%EA%B3%84%ED%9A%8D%ED%91%9C%EB%A5%BC+%EC%A7%9C%EC%A4%98&client=tablet-android-samsung-ss&hs=5ZCq&sca_esv=f374defac41113d8&aep=43&udm=28&prmd=ivns&source=lnms&ved=1t:200715&ictx=111" jsaction="" data-hveid="CAYQEA" data-ved="2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQi6AMegQIBhAQ"><div jsname="xBNgKe" class="mXwfNd"><span 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href="https://www.google.com/search?q=%EA%B0%80%EC%9D%84+%EB%A7%88%EB%9D%BC%ED%86%A4+%EB%8C%80%ED%9A%8C%EB%A5%BC+%ED%92%80%EC%BD%94%EC%8A%A4%EB%A1%9C+%EC%A4%80%EB%B9%84%ED%95%98%EA%B3%A0+%EC%9E%88%EB%8A%94%EB%8D%B0,+%ED%98%84%EC%9E%AC+%EB%82%98%EC%9D%B4+48%EC%84%B8,+%EB%AA%B8%EB%AC%B4%EA%B2%8C+72kg,+10km+1%EC%8B%9C%EA%B0%84+%ED%8E%98%EC%9D%B4%EC%8A%A4%EB%A1%9C+%EB%8B%AC%EB%A6%AC%EB%8A%94%EB%8D%B0,+%EB%8C%80%ED%9A%8C%EB%A5%BC+%EC%A4%80%EB%B9%84%ED%95%98%EB%8A%94+%ED%9B%88%EB%A0%A8%EA%B3%84%ED%9A%8D%ED%91%9C%EB%A5%BC+%EC%A7%9C%EC%A4%98&client=tablet-android-samsung-ss&hs=5ZCq&sca_esv=f374defac41113d8&aep=43&udm=36&prmd=ivns&source=lnms&sa=X&ved=2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQ0pQJegQIBhAU" jsaction="" data-hveid="CAYQFA" data-ved="2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQ0pQJegQIBhAU"><div jsname="xBNgKe" class="mXwfNd"><span class="R1QWuf">도서</span></div></a></div></div></div><div jscontroller="pzkXnb" jsname="qRxief" class="sjVJQd rNHry" data-l="" data-v="" jsaction="click:h5M12e;rcuQ6b:npT2md;mouseover:rESl3;mouseout:MDJmo"><div jsname="ibnC6b" class="Urm71" jsslot=""><div role="listitem" data-hveid="CAYQFQ" data-ved="2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQtoAJKAN6BAgGEBU"><a jsname="pxBnId" class="C6AK7c" href="https://www.google.com/finance?sa=X&ved=2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQ0pQJegQIBhAW" jsaction="" data-hveid="CAYQFg" data-ved="2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQ0pQJegQIBhAW"><div jsname="xBNgKe" class="mXwfNd"><span class="R1QWuf">금융</span></div></a></div></div></div></div></div></div></div></div><div class="QM6ude YkNJDb"><div jscontroller="zouQy" class="vTs2Sd"></div></div></div><div jsname="wKal9e"></div></div><span class="LJefwf"></span></div></div><div class="eT9Cje"><div class="NyTqE"><div jscontroller="zLjACb" class="KCMqmc"><a class="ilLN6b FyY3Xc" title=" AI Mode history " role="button" tabindex="0" jsaction="ez1Xib" data-ved="2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQxpAPegQIBhAX"><div data-xid="Y6MFod"><svg class="wrfzEb" height="24px" width="24px" aria-hidden="true" focusable="false" viewBox="0 -960 960 960"><path d="M740-40q-1 0-8-6-16-61-60.5-105.5T566-212q-2-1-6-8 0-2 6-8 61-16 105.5-60.5T732-394q1-2 8-6 2 0 8 6 17 61 61 105.5T914-228q2 0 6 8 0 1-6 8-61 16-105.5 60.5T748-46q0 2-8 6ZM120-280v-80h360v80H120Zm0-200v-80h720v80H120Zm0-200v-80h720v80H120Z"></path></svg></div></a><a class="FyY3Xc" title=" Start a new AI Mode search " role="button" tabindex="0" jsaction="JqmUue" data-ved="2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQoo4PegQIBhAY"><div data-xid="W3NCkc"><svg class="wrfzEb" height="24px" width="24px" aria-hidden="true" focusable="false" viewBox="0 -960 960 960"><path d="M200-120q-33 0-56.5-23.5T120-200v-560q0-33 23.5-56.5T200-840h357l-80 80H200v560h560v-278l80-80v358q0 33-23.5 56.5T760-120H200Zm280-360ZM360-360v-170l367-367q12-12 27-18t30-6q16 0 30.5 6t26.5 18l56 57q11 12 17 26.5t6 29.5q0 15-5.5 29.5T897-728L530-360H360Zm481-424-56-56 56 56ZM440-440h56l232-232-28-28-29-28-231 231v57Zm260-260-29-28 29 28 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aria-level="1" class="tqbbwb"><!--qkimaf GVkzRc_1q/WyzG9e-->로그아웃 상태임<!--cqw1tb GVkzRc_1q/WyzG9e--></div><div class="rBJxef"><!--qkimaf GVkzRc_1q/lC1IR-->기록 등에 액세스하려면 <br>계정에 로그인하세요.<!--cqw1tb GVkzRc_1q/lC1IR--></div></div><!--qkimaf GVkzRc_1q/Y6wv1e--><div class="k7A0Hb"><button data-animation-atomic="true" aria-label="로그인" tabindex="0" class="I7tXic J40NKd BXk34" data-ved="0CAAQvY0QahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQDA"><span class="XAL7te">로그인</span></button></div><!--cqw1tb GVkzRc_1q/Y6wv1e--><!--TgQPHdGVkzRc_17/DAMPY||[{"s":1,"i":"GVkzRc_17/DAMPY"}]--></div><!--cqw1tb GVkzRc_17/Y6wv1e--><!--qkimaf GVkzRc_17/mkNeje--><!--cqw1tb GVkzRc_17/mkNeje--><div style="display: none; visibility: hidden;"><div></div><div></div></div></div><!--TgQPHdGVkzRc_a/EzCsIe|GVkzRc_17/DAMPY|[{"s":false,"i":"GVkzRc_a/EzCsIe"},false,{"s":false,"i":"GVkzRc_0/opG4zf"},{"s":false,"i":"GVkzRc_a/JnZUmf"},[]]--></div></div></div><!--qkimaf GVkzRc_a/lC1IR--><!--cqw1tb GVkzRc_a/lC1IR--></div></div><!--TgQPHdGVkzRc_0/opG4zf|GVkzRc_a/BIayDf;GVkzRc_a/EzCsIe;GVkzRc_a/JnZUmf|[{"s":false,"i":"GVkzRc_0/opG4zf"}]--></div><!--qkimaf GVkzRc_0/WyzG9e--><!--cqw1tb GVkzRc_0/WyzG9e--><!--qkimaf GVkzRc_0/lC1IR--><div jsuid="GVkzRc_6" class="qJYHHd q4PqPb tonYlb" jsaction="" jscontroller="ehW3qf#Q4PZAb" data-sfc-root="c" data-sfc-cb="" style="display: none;"><div class="IWPZAd"></div><div class="vlFi2e"></div><div class="oNvZFf"></div><!--TgQPHd||[]--></div><!--cqw1tb GVkzRc_0/lC1IR--><!--qkimaf GVkzRc_0/Y6wv1e--><!--cqw1tb GVkzRc_0/Y6wv1e--><div class="cRJaef"></div><h1 class="iMqumd">AI 모드 대화: 가을 마라톤 대회를 풀코스로 준비하고 있는데, 현재 나이 48세, 몸무게 72kg, 10km 1시간 페이스로 달리는데, 대회를 준비하는 훈련계획표를 짜줘</h1><div style="display: contents" data-sfc-cp="" jsaction="" jscontroller="LqPFqc#uo2KTe" data-sfc-root="c" jsuid="GVkzRc_1u" data-sfc-cb=""><!--qkimaf GVkzRc_0/EZFthd--><div jsuid="GVkzRc_4" class="qJYHHd mp0vvc" data-xid="aim-mars-turn-root" jsmodel="TqqUIc" jsaction="" jscontroller="rp3bDc#yvgtQb" data-sfc-root="c" data-sfc-cb="" data-sfc-inited="2" data-asrc="true"><!--qkimaf GVkzRc_4/HugV6--><!--cqw1tb GVkzRc_4/HugV6--><div jsname="RH7zg" jsmodel="CPTaDd LUQCCe pRMv2d URIiOb" data-tr-rsts="true" class="tonYlb Uphzyf" data-sfc-cp="" jsaction="" jscontroller="ZA09ef#hVOYwc" data-sfc-root="c" jsuid="GVkzRc_1v" data-wiz-uids="GVkzRc_1w" data-sfc-cb=""><div jsuid="GVkzRc_1w"><!--qkimaf GVkzRc_4/WyzG9e--><!--cqw1tb GVkzRc_4/WyzG9e--><div jsuid="GVkzRc_1x" class="ilZyRc hzIy R7mRQb" jsaction="rcuQ6b:&GVkzRc_1x|npT2md" jscontroller="TB3Kme#Vp2Xub" data-sfc-root="ep" data-wiz-uids="GVkzRc_1y,GVkzRc_1z,GVkzRc_20,GVkzRc_21,GVkzRc_22" data-sfc-cb="" data-sfc-inited="2"><div jsuid="GVkzRc_1y" aria-hidden="true" style="" data-animation-skip="" data-ved="2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQ_sYPegYIAggBEAk"><div class="xEFZqe" jsaction="mouseenter:&GVkzRc_1x|NhShre;mouseleave:&GVkzRc_1x|px8TKc;focusin:&GVkzRc_1x|jN0Fre;focusout:&GVkzRc_1x|vtC0tb"><!--qkimaf GVkzRc_1x/HugV6--><!--cqw1tb GVkzRc_1x/HugV6--><div class="tbIZh wQN2Jd hzIy" jsuid="GVkzRc_20"><div class="AdmSkc"><!--qkimaf GVkzRc_1x/WyzG9e--><!--cqw1tb GVkzRc_1x/WyzG9e--><!--qkimaf GVkzRc_1x/lC1IR--><!--cqw1tb GVkzRc_1x/lC1IR--></div></div></div><!--qkimaf GVkzRc_1x/mkNeje--><!--cqw1tb GVkzRc_1x/mkNeje--><div class="UYpEO" style=""></div><div class="dcCF7d"></div></div><!--TgQPHd||[{"u":0}]--></div><div class="OBWDNe" jsname="hc2akf" jsuid="GVkzRc_23" style="display:none" jsaction="rcuQ6b:&GVkzRc_23|npT2md" jscontroller="nKC63e#S2rNDf" data-sfc-root="c" data-sfc-cb="" data-ved="2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQ3PkPegYIAggBEAo" data-sfc-inited="2"><div class="uU6vme qaHYKd CCW8cb" jsuid="GVkzRc_24" data-animation-skip="" data-sfc-cp="" jsaction="rcuQ6b:&GVkzRc_24|npT2md" jscontroller="pChTfb#v48Uu" data-sfc-root="c" data-wiz-uids="GVkzRc_25,GVkzRc_26,GVkzRc_27" data-sfc-cb="" data-sfc-inited="2"><div class="xeWWvb" jsuid="GVkzRc_25"><div class="Ed5sKe L1yCie"><div jsaction="" jscontroller="Lw2cUd#HLc5K" data-sfc-root="ep" jsuid="GVkzRc_28" data-sfc-cb=""><div class="J945jc WRZdEc"><div class="Y9jFMb"><div class="S0I6ye" jsaction="" jscontroller="YZbZsb#VYoXrf" data-sfc-root="c" jsuid="GVkzRc_29" data-sfc-cb=""><div class="woYZkf"><div class="Tc3Yue"><div class="wrqyud"></div><div class="wrqyud"></div><div class="wrqyud"></div><div class="wrqyud"></div></div></div><div class="Cdaq3d"><div class="Tc3Yue"><div class="wrqyud"></div><div class="wrqyud"></div><div class="wrqyud"></div><div class="wrqyud"></div></div></div><div class="DkqUle"></div><!--TgQPHd||[]--></div></div><div class="LoBHAe"><div class="q4PqPb"><div class="IWPZAd"></div><div class="vlFi2e"></div><div class="oNvZFf"></div></div></div></div><!--TgQPHd||[]--></div></div></div><!--TgQPHd||[-1,false,false,false]--></div><!--TgQPHd||[]--></div><div id="aim-chrome-initial-inline-async-container" data-ved="2ahUKEwjqwt_QtbuVAxU1gVYBHQb6LccQ_ZkOegYIAggBEAs" data-hveid="CAIIARAL" eid="Gj5KavmjOcn02roPmOWEoAs" data-streaming-container="" class=""><div data-processed="true"><div data-container-id="Gj5KavmjOcn02roPmOWEoAs"></div><div eid="Gj5KavmjOcn02roPmOWEoAs"></div><div><div data-session-thread-id="CzxKase9CKnG0-kP-KPoyQQ" style="display:none"> </div><div class="CKgc1d" data-scope-id="turn" jsname="CS7uPe" jsmodel="p9hQFe CPTaDd LUQCCe wuVnCd KgpZcc pRMv2d" jsaction="" jscontroller="uUCgYd#gXWog" data-sfc-root="ep" jsuid="sQEkHe_8u" data-sfc-cb="" style="--rhs-column-margin-top: -109.96875px;"><div jsuid="sQEkHe_8v" class="ilZyRc R7mRQb" jsaction="rcuQ6b:&sQEkHe_8v|npT2md" jscontroller="TB3Kme#Vp2Xub" data-sfc-root="ep" data-wiz-uids="sQEkHe_8w,sQEkHe_8x,sQEkHe_8y,sQEkHe_8z,sQEkHe_90" data-sfc-cb="" data-sfc-inited="2"><h2 class="iMqumd">You said: 가을 마라톤 대회를 풀코스로 준비하고 있는데, 현재 나이 48세, 몸무게 72kg, 10km 1시간 페이스로 달리는데, 대회를 준비하는 훈련계획표를 짜줘</h2><div jsuid="sQEkHe_8w" aria-hidden="false" style="" data-animation-skip="" 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data-wiz-uids="sQEkHe_98,sQEkHe_99,sQEkHe_9a" data-sfc-cb="" data-sfc-inited="2"><div jsuid="sQEkHe_9b" data-sfc-cp="" jsaction="" jscontroller="cXTEid#e0nEwf" data-sfc-root="ep" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQh9gSeggIAggACBYQAg"><button jsuid="sQEkHe_9c" class="FTsWP RmjGdc IsqrXb FInYGf" id="" aria-label="복사 가을 마라톤 대회를 풀코스로 준비하고 있는데, 현재 나이 48세, 몸무게 72kg, 10km 1시간 페이스로 달리는데, 대회를 준비하는 훈련계획표를 짜줘" aria-describedby="" data-sfc-cp="" jsaction="pointerdown:&sQEkHe_9c|FEiYhc;pointerup:&sQEkHe_9c|mF5Elf;pointerenter:&sQEkHe_9c|EX0mI;pointerleave:&sQEkHe_9c|vpvbp;pointercancel:&sQEkHe_9c|xyn4sd;contextmenu:&sQEkHe_9c|i2ZJ6;click:&sQEkHe_9c|h5M12e;" data-wiz-attrbind="disabled=sQEkHe_9c/ggNWmb" jscontroller="h6yBLd#FVMj3d" data-sfc-root="c" data-sfc-cb="KjsqPd=&sQEkHe_9b:UEmoBd"><span class="XjoK4b kkxvEb" jsaction="" jscontroller="bJ5zY#LlrZ1b" data-sfc-root="c" jsuid="sQEkHe_9d" data-sfc-cb=""><!--TgQPHd||[]--></span><span jsuid="sQEkHe_9e" class="UTNHae" 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2.96289ZM12.4443 2.37012C12.4442 1.71576 11.9141 1.18568 11.2598 1.18555H5.33398L5.21289 1.19141C4.65505 1.24796 4.21101 1.69123 4.1543 2.24902L4.14844 2.37012V11.2588C4.14844 11.5656 4.38192 11.8182 4.68066 11.8486L4.74121 11.8516H11.2598C11.9141 11.8514 12.4442 11.3213 12.4443 10.667V2.37012ZM13.6299 10.667C13.6297 11.9759 12.5687 13.037 11.2598 13.0371H4.74121C3.75937 13.0371 2.96289 12.2406 2.96289 11.2588V2.37012C2.96303 1.06111 4.02495 2.48186e-07 5.33398 0H11.2598C12.5687 0.000137107 13.6297 1.0612 13.6299 2.37012V10.667Z"></path></svg><!--cqw1tb sQEkHe_91/HugV6--></span><div class="ypuoue"></div><!--TgQPHd||[false]--></button><!--TgQPHd||[]--></div><div jsuid="sQEkHe_98" data-xid="" class="tHaXU eksFZe LxDObf" tabindex="-1" aria-hidden="false"><div jsuid="sQEkHe_99" class="LGKDTe BQmez" aria-hidden="true"><div jsuid="sQEkHe_9a" class="Xg7lfd"></div><div class="xYn6Gf">복사됨</div></div></div><!--TgQPHdsQEkHe_91/gLtYT||[[1,2],"LxDObf",{"s":false,"i":"sQEkHe_91/gLtYT"},false,false]--></div><div jsuid="sQEkHe_94" data-xid="" class="tHaXU eksFZe LxDObf" tabindex="-1" aria-hidden="false"><div jsuid="sQEkHe_95" class="LGKDTe BQmez" aria-hidden="true"><div jsuid="sQEkHe_96" class="Xg7lfd"></div><div class="xYn6Gf">복사</div></div></div><!--TgQPHd||[[3,2],"LxDObf",false,false,false]--></div></div><div jsuid="sQEkHe_92" class="qeawje" jsaction="action:&sQEkHe_91|EXWWDb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQh_MSeggIAggACBYQAw"><div jsuid="sQEkHe_9f" class="YHsVn" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_9f|npT2md" jscontroller="nqTR2b#MCVA2" data-sfc-root="ep" data-wiz-uids="sQEkHe_9g,sQEkHe_9h,sQEkHe_9i" data-sfc-cb="" data-sfc-inited="2"><div jsuid="sQEkHe_9j" data-sfc-cp="" jsaction="" jscontroller="cXTEid#e0nEwf" data-sfc-root="ep" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQh9gSeggIAggACBYQBA"><button jsuid="sQEkHe_9k" class="FTsWP RmjGdc IsqrXb thAwWe" id="" aria-label="수정 가을 마라톤 대회를 풀코스로 준비하고 있는데, 현재 나이 48세, 몸무게 72kg, 10km 1시간 페이스로 달리는데, 대회를 준비하는 훈련계획표를 짜줘" aria-describedby="" data-sfc-cp="" jsaction="pointerdown:&sQEkHe_9k|FEiYhc;pointerup:&sQEkHe_9k|mF5Elf;pointerenter:&sQEkHe_9k|EX0mI;pointerleave:&sQEkHe_9k|vpvbp;pointercancel:&sQEkHe_9k|xyn4sd;contextmenu:&sQEkHe_9k|i2ZJ6;click:&sQEkHe_9k|h5M12e;" data-wiz-attrbind="disabled=sQEkHe_9k/ggNWmb" jscontroller="h6yBLd#FVMj3d" data-sfc-root="c" data-sfc-cb="KjsqPd=&sQEkHe_9j:UEmoBd"><span class="XjoK4b kkxvEb" jsaction="" jscontroller="bJ5zY#LlrZ1b" data-sfc-root="c" jsuid="sQEkHe_9l" data-sfc-cb=""><!--TgQPHd||[]--></span><span jsuid="sQEkHe_9m" class="UTNHae" jsaction="QBlI0e:&sQEkHe_9m|JwG8nd;BTifte:&sQEkHe_9m|ie0cXb;nqgE9d:&sQEkHe_9m|LZznfb;fHTtBd:&sQEkHe_9m|i8hBpd;" data-wiz-attrbind="class=sQEkHe_9m/ggNWmb" jscontroller="MAxPne#DBBRWd" data-sfc-root="c" data-sfc-cb=""><!--TgQPHd||[{"u":0},false]--></span><span class="I36Cje" aria-hidden="true"><svg fill="currentColor" width="24px" height="24px" focusable="false" xmlns="http://www.w3.org/2000/svg" viewBox="0 -960 960 960"><path d="M200-200h50.46l409.46-409.46-50.46-50.46L200-250.46V-200Zm-60 60v-135.38l527.62-527.39q9.07-8.24 20.03-12.73 10.97-4.5 23-4.5t23.3 4.27q11.28 4.27 19.97 13.58l48.85 49.46q9.31 8.69 13.27 20 3.96 11.31 3.96 22.62 0 12.07-4.12 23.03-4.12 10.97-13.11 20.04L275.38-140H140Zm620.38-570.15-50.23-50.23 50.23 50.23Zm-126.13 75.9-24.79-25.67 50.46 50.46-25.67-24.79Z"></path></svg></span><div class="ypuoue"></div><!--TgQPHd||[false]--></button><!--TgQPHd||[]--></div><div jsuid="sQEkHe_9g" data-xid="" class="tHaXU eksFZe LxDObf" tabindex="-1" aria-hidden="false"><div jsuid="sQEkHe_9h" class="LGKDTe BQmez" aria-hidden="true"><div jsuid="sQEkHe_9i" class="Xg7lfd"></div><div class="xYn6Gf">수정</div></div></div><!--TgQPHd||[[3,2],"LxDObf",false,false,false]--></div></div><!--TgQPHdsQEkHe_8v/ypKQA;sQEkHe_8v/a3u5we;sQEkHe_8v/CiuJBb;sQEkHe_8v/rssjMe;sQEkHe_8v/ROKl3|sQEkHe_91/gLtYT|[{"s":false,"i":"sQEkHe_8v/CiuJBb"},{"s":false,"i":"sQEkHe_8v/ROKl3"},{"s":false,"i":"sQEkHe_8v/a3u5we"},{"s":false,"i":"sQEkHe_8v/rssjMe"},{"s":false,"i":"sQEkHe_8v/ypKQA"}]--></div><!--cqw1tb sQEkHe_8v/HugV6--><div class="tbIZh wQN2Jd Odbbif" jsuid="sQEkHe_8y"><div class="AdmSkc"><!--qkimaf sQEkHe_8v/WyzG9e--><!--cqw1tb sQEkHe_8v/WyzG9e--><!--qkimaf sQEkHe_8v/lC1IR--><div jsuid="sQEkHe_8z" class="sUKAcb"><span jsuid="sQEkHe_8x" class="VndcI veK2kb" jsname="eFVkfb" tabindex="-1"><span>가을 마라톤 대회를 풀코스로 준비하고 있는데, 현재 나이 48세, 몸무게 72kg, 10km 1시간 페이스로 달리는데, 대회를 준비하는 훈련계획표를 짜줘</span></span><div role="button" class="l1LGWd" aria-expanded="false" tabindex="0" style="display: none;" aria-label="쿼리 미리보기 펼치기" jsaction="click:&sQEkHe_8v|XZPcaf"><div class="eacPZd" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_9n" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" height="14px" viewBox="0 0 12 7" width="14px" fill="none"><path d="M6.00046 0.166733C5.88929 0.166733 5.78654 0.184733 5.69221 0.220733C5.59771 0.256899 5.50604 0.3194 5.41721 0.408234L0.583711 5.24173C0.422711 5.40273 0.340795 5.59573 0.337962 5.82073C0.335128 6.04573 0.417045 6.24157 0.583711 6.40823C0.744878 6.5694 0.939379 6.64998 1.16721 6.64998C1.39488 6.64998 1.5893 6.5694 1.75046 6.40823L6.00046 2.16673L10.2505 6.40823C10.4116 6.5694 10.6047 6.6514 10.8297 6.65423C11.0547 6.6569 11.2505 6.5749 11.4172 6.40823C11.5782 6.24723 11.6587 6.05282 11.6587 5.82498C11.6587 5.59715 11.5782 5.40273 11.4172 5.24173L6.58371 0.408234C6.49488 0.3194 6.40321 0.256899 6.30871 0.220733C6.21438 0.184733 6.11163 0.166733 6.00046 0.166733Z" fill="currentColor"></path></svg><!--TgQPHd||[]--></div></div></div><!--cqw1tb sQEkHe_8v/lC1IR--></div></div></div><!--qkimaf sQEkHe_8v/mkNeje--><!--cqw1tb sQEkHe_8v/mkNeje--><div class="UYpEO" style=""><div class="kwdzO">오후 8:12</div></div><div class="dcCF7d"></div></div><!--TgQPHd|sQEkHe_8v/ypKQA;sQEkHe_8v/a3u5we;sQEkHe_8v/CiuJBb;sQEkHe_8v/rssjMe;sQEkHe_8v/ROKl3|[["가을 마라톤 대회를 풀코스로 준비하고 있는데, 현재 나이 48세, 몸무게 72kg, 10km 1시간 페이스로 달리는데, 대회를 준비하는 훈련계획표를 짜줘",null,null,null,"오후 8:12",null,null,null,"",null,null,null,null,null,"You said: 가을 마라톤 대회를 풀코스로 준비하고 있는데, 현재 나이 48세, 몸무게 72kg, 10km 1시간 페이스로 달리는데, 대회를 준비하는 훈련계획표를 짜줘"]]--></div><div data-subtree="aimc" decode-data-ved="1" data-sfc-cp="" jsaction="" jscontroller="v48bt#VKyOOd" data-sfc-root="c" jsuid="sQEkHe_9p" data-sfc-cb=""><div jsuid="sQEkHe_9o" class="Zkbeff" jsaction="rcuQ6b:&sQEkHe_9o|npT2md" jscontroller="nfCumd#tcxHxb" data-sfc-root="ep" data-wiz-uids="sQEkHe_9q" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ2O0OeggIAggACBYQBQ" data-hveid="CAIIAAgWEAU" data-sfc-inited="2"><div class="pWvJNd" jsaction="" jscontroller="zp3Dsd#fP0RJ" data-sfc-root="ep" jsuid="sQEkHe_9r" data-sfc-cb=""><div jsname="s7e4Od" jsaction="" jscontroller="z34MU#CsVNRe" data-sfc-root="ep" jsuid="sQEkHe_9s" data-sfc-cb=""><div style="display: contents" data-container-id="87"></div><!--TgQPHd||[]--></div><div jsuid="sQEkHe_9t" dir="ltr" data-container-id="main-col" data-xid="VpUvz" jsname="KFl8ub" class="mZJni Dn7Fzd" jsaction="" jscontroller="Aoijq#INwBm" data-sfc-root="ep" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3KYQeggIAggACBYQBg"><div style="display: contents" data-container-id="88"><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_aa" data-sfc-cb="" data-hveid="CAIIAAgXEAA" data-processed="true"><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_ab" data-sfc-cb=""><span style="display:none;" data-key="aimhl" data-value="" data-animation-skip="" jsaction="" jscontroller="gHKH2d#QRKSy" data-sfc-root="c" jsuid="sQEkHe_ac" data-sfc-cb=""><!--TgQPHd||[]--></span><span data-subtree="aimfl">48세 연령과 현재 10km 기록(시간당 6km 페이스, 1시간 소요)을 고려한 안전하고 체계적인 16주 풀코스 완주 훈련 계획표</span><!--TgQPHd||[]--></strong>입니다.<span jsuid="sQEkHe_ad" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_ad|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_ae,sQEkHe_af,sQEkHe_ag" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_ad/HugV6--><!--cqw1tb sQEkHe_ad/HugV6--><button jsuid="sQEkHe_af" tabindex="0" data-amic="true" data-icl-uuid="82f49220-69e7-4182-b5a5-72e55753779a" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_ad|S9kKve;mouseenter:&sQEkHe_ad|sbHm2b;mouseleave:&sQEkHe_ad|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACBcQAQ" data-hveid="CAIIAAgXEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_ah" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_ae" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACBcQAg"></div></button></span><!--TgQPHd||[["82f49220-69e7-4182-b5a5-72e55753779a",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_ai" data-sfc-cb="" data-hveid="CAIIAAgYEAA" data-processed="true"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_aj" data-sfc-cb="">현재 페이스를 기반으로 역산했을 때, 첫 풀코스 목표는 기록 단축보다는 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_ak" data-sfc-cb="">'부상 없는 안전한 완주(목표 시간: 4시간 45분 ~ 5시간)'<!--TgQPHd||[]--></strong>에 집중하는 것이 가장 과학적이고 안전합니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_al" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_al|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_am,sQEkHe_an,sQEkHe_ao" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_al/HugV6--><!--cqw1tb sQEkHe_al/HugV6--><button jsuid="sQEkHe_an" tabindex="0" data-amic="true" data-icl-uuid="88a25b4a-cbf7-45f0-9844-b8045673adf9" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_al|S9kKve;mouseenter:&sQEkHe_al|sbHm2b;mouseleave:&sQEkHe_al|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACBgQAQ" data-hveid="CAIIAAgYEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_ap" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_am" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACBgQAg"></div></button></span><!--TgQPHd||[["88a25b4a-cbf7-45f0-9844-b8045673adf9",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_aq|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_aq" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="otQkpb" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="a7qCn#ZxCkTb" data-sfc-root="ep" jsuid="sQEkHe_ar" data-sfc-cb="" data-processed="true">🏃♂️ 훈련 핵심 가이드<!--TgQPHd||[]--></div><ul class="KsbFXc U6u95" jsaction="" jscontroller="mPWODf#NS0kde" data-sfc-root="ep" jsuid="sQEkHe_as" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-7AUeggIAggACCEQAA" data-hveid="CAIIAAghEAA" data-processed="true"><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_at" data-sfc-cb="" data-hveid="CAIIAAghEAE"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_au" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_av" data-sfc-cb="">심박수 기준<!--TgQPHd||[]--></strong><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_aw" data-sfc-cb="">: 훈련의 80%는 대화가 편하게 가능한 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_ax" data-sfc-cb="">'조깅 페이스(LSD)'<!--TgQPHd||[]--></strong>로 달려야 심폐 기능과 모세혈관이 발달합니다.<!--TgQPHd||[]--></span><!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_ay" data-sfc-cb="" data-hveid="CAIIAAghEAI"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_az" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_b0" data-sfc-cb="">휴식의 중요성<!--TgQPHd||[]--></strong>: 40대 후반에는 근육과 건의 회복 속도가 느리므로, 일정표의 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_b1" data-sfc-cb="">휴식일은 반드시 사수<!--TgQPHd||[]--></strong>해야 합니다.<!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_b2" data-sfc-cb="" data-hveid="CAIIAAghEAM"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_b3" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_b4" data-sfc-cb="">보강 운동<!--TgQPHd||[]--></strong>: 주 2회 플랭크, 스쿼트, 런지 등 하체 및 코어 근력 운동을 병행하면 부상을 예방할 수 있습니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_b5" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_b5|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_b6,sQEkHe_b7,sQEkHe_b8" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_b5/HugV6--><!--cqw1tb sQEkHe_b5/HugV6--><button jsuid="sQEkHe_b7" tabindex="0" data-amic="true" data-icl-uuid="929b3f14-4d32-4d93-8a7b-7345d4eb2c0e" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_b5|S9kKve;mouseenter:&sQEkHe_b5|sbHm2b;mouseleave:&sQEkHe_b5|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACCEQBA" data-hveid="CAIIAAghEAQ"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_b9" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_b6" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACCEQBQ"></div></button></span><!--TgQPHd||[["929b3f14-4d32-4d93-8a7b-7345d4eb2c0e",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><!--TgQPHd||[]--></ul><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_ba|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_ba" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><hr class="j3tEEe" jsaction="" jscontroller="llbKvd#iOlsLd" data-sfc-root="ep" jsuid="sQEkHe_bb" data-sfc-pl="||[]" data-sfc-cb="" data-processed="true"><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_bc|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_bc" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="otQkpb" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="a7qCn#ZxCkTb" data-sfc-root="ep" jsuid="sQEkHe_bd" data-sfc-cb="" data-processed="true">📅 16주 풀코스 마라톤 훈련 계획표<!--TgQPHd||[]--></div><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_be|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_be" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="Fv6NCb FPmdQe" jsuid="sQEkHe_bf" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_bf|npT2md" jscontroller="kbUand#UYOFMe" data-sfc-root="ep" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-q4QeggIAggACCMQAA" data-hveid="CAIIAAgjEAA" data-processed="true" data-sfc-inited="2"><table class="NRefec" data-animation-nesting=""><tbody><tr class="cZCYO" data-sfc-cp="" jsaction="" jscontroller="OkanJc#hv5sFd" data-sfc-root="ep" jsuid="sQEkHe_bg" data-sfc-cb=""><th class="iry6k" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="uuu13#x1Xdt" data-sfc-root="ep" jsuid="sQEkHe_bh" data-sfc-cb="">단계<span jsuid="sQEkHe_bi" class="WBgIic Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_bi|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_bj,sQEkHe_bk,sQEkHe_bl" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_bi/HugV6--><!--cqw1tb sQEkHe_bi/HugV6--><button jsuid="sQEkHe_bk" tabindex="0" data-amic="true" data-icl-uuid="ea70bb38-7243-4743-a03f-fddaf3b26685" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_bi|S9kKve;mouseenter:&sQEkHe_bi|sbHm2b;mouseleave:&sQEkHe_bi|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACCMQAQ" data-hveid="CAIIAAgjEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_bm" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_bj" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACCMQAg"></div></button></span><!--TgQPHd||[["ea70bb38-7243-4743-a03f-fddaf3b26685",null,null,0,"","",null,null,null,null,null,0]]--></span><!--TgQPHd||[]--></th><th class="iry6k" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="uuu13#x1Xdt" data-sfc-root="ep" jsuid="sQEkHe_bn" data-sfc-cb="">주차<!--TgQPHd||[]--></th><th class="iry6k" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="uuu13#x1Xdt" data-sfc-root="ep" jsuid="sQEkHe_bo" data-sfc-cb="">월요일<!--TgQPHd||[]--></th><th class="iry6k" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="uuu13#x1Xdt" data-sfc-root="ep" jsuid="sQEkHe_bp" data-sfc-cb="">화요일<!--TgQPHd||[]--></th><th class="iry6k" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="uuu13#x1Xdt" data-sfc-root="ep" jsuid="sQEkHe_bq" data-sfc-cb="">수요일<!--TgQPHd||[]--></th><th class="iry6k" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="uuu13#x1Xdt" data-sfc-root="ep" jsuid="sQEkHe_br" data-sfc-cb="">목요일<!--TgQPHd||[]--></th><th class="iry6k" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="uuu13#x1Xdt" data-sfc-root="ep" jsuid="sQEkHe_bs" data-sfc-cb="">금요일<!--TgQPHd||[]--></th><th class="iry6k" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="uuu13#x1Xdt" data-sfc-root="ep" jsuid="sQEkHe_bt" data-sfc-cb="">토요일<!--TgQPHd||[]--></th><th class="iry6k" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="uuu13#x1Xdt" data-sfc-root="ep" jsuid="sQEkHe_bu" data-sfc-cb="">일요일 (LSD / 장거리)<!--TgQPHd||[]--></th><!--TgQPHd||[]--></tr><tr class="cZCYO" data-sfc-cp="" jsaction="" jscontroller="OkanJc#hv5sFd" data-sfc-root="ep" jsuid="sQEkHe_bv" data-sfc-cb=""><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_bw" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_bx" data-sfc-cb="">1단계: 기초 체력 구축<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_by" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_bz" data-sfc-cb="">1~4주<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_c0" data-sfc-cb="">휴식<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_c1" data-sfc-cb="">조깅 5km<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_c2" data-sfc-cb="">보강 운동<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_c3" data-sfc-cb="">조깅 6km<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_c4" data-sfc-cb="">휴식<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_c5" data-sfc-cb="">가벼운 걷기<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_c6" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_c7" data-sfc-cb="">장거리 10~12km<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><!--TgQPHd||[]--></tr><tr class="cZCYO" data-sfc-cp="" jsaction="" jscontroller="OkanJc#hv5sFd" data-sfc-root="ep" jsuid="sQEkHe_c8" data-sfc-cb=""><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_c9" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_ca" data-sfc-cb="">2단계: 거리 적응 및 증량<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cb" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_cc" data-sfc-cb="">5~8주<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cd" data-sfc-cb="">휴식<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_ce" data-sfc-cb="">조깅 6km<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cf" data-sfc-cb="">보강 운동<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cg" data-sfc-cb="">조깅 8km<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_ch" data-sfc-cb="">휴식<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_ci" data-sfc-cb="">가벼운 걷기<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cj" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_ck" data-sfc-cb="">장거리 14~18km<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><!--TgQPHd||[]--></tr><tr class="cZCYO" data-sfc-cp="" jsaction="" jscontroller="OkanJc#hv5sFd" data-sfc-root="ep" jsuid="sQEkHe_cl" data-sfc-cb=""><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cm" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_cn" data-sfc-cb="">3단계: 본격 레이스 준비<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_co" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_cp" data-sfc-cb="">9~12주<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cq" data-sfc-cb="">휴식<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cr" data-sfc-cb="">조깅 8km<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cs" data-sfc-cb="">보강 운동<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_ct" data-sfc-cb="">빌드업 8km<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cu" data-sfc-cb="">휴식<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cv" data-sfc-cb="">가벼운 걷기<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cw" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_cx" data-sfc-cb="">장거리 20~28km<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><!--TgQPHd||[]--></tr><tr class="cZCYO" data-sfc-cp="" jsaction="" jscontroller="OkanJc#hv5sFd" data-sfc-root="ep" jsuid="sQEkHe_cy" data-sfc-cb=""><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_cz" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_d0" data-sfc-cb="">4단계: 피크 및 테이퍼링<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_d1" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_d2" data-sfc-cb="">13~16주<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_d3" data-sfc-cb="">휴식<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_d4" data-sfc-cb="">조깅 6km<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_d5" data-sfc-cb="">보강 운동<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_d6" data-sfc-cb="">조깅 5km<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_d7" data-sfc-cb="">휴식<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_d8" data-sfc-cb="">휴식 / 쉼<!--TgQPHd||[]--></td><td class="cOeeGf" style="" colspan="undefined" data-sfc-cp="" jsaction="" jscontroller="QYassd#cLglr" data-sfc-root="ep" jsuid="sQEkHe_d9" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_da" data-sfc-cb="">13주: 30~32km / 16주: 대회<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></td><!--TgQPHd||[]--></tr></tbody></table><!--TgQPHd||[[1,0,0,9,null,""]]--></div><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_db|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_db" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><hr class="j3tEEe" jsaction="" jscontroller="llbKvd#iOlsLd" data-sfc-root="ep" jsuid="sQEkHe_dc" data-sfc-pl="||[]" data-sfc-cb="" data-processed="true"><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_dd|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_dd" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="otQkpb" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="a7qCn#ZxCkTb" data-sfc-root="ep" jsuid="sQEkHe_de" data-sfc-cb="" data-processed="true">📈 주차별 상세 타임라인 및 거리 설정<!--TgQPHd||[]--></div><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_df|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_df" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="AdPoic" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="SF2W9b#clbHl" data-sfc-root="ep" jsuid="sQEkHe_dg" data-sfc-cb="" data-processed="true">1단계: 기초 기초 체력 및 습관 만들기 (1주 ~ 4주)<span jsuid="sQEkHe_dh" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_dh|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_di,sQEkHe_dj,sQEkHe_dk" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_dh/HugV6--><!--cqw1tb sQEkHe_dh/HugV6--><button jsuid="sQEkHe_dj" tabindex="0" data-amic="true" data-icl-uuid="39550d2e-7457-4fea-a99f-72ad0af44103" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_dh|S9kKve;mouseenter:&sQEkHe_dh|sbHm2b;mouseleave:&sQEkHe_dh|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACCUQAA" data-hveid="CAIIAAglEAA"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_dl" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_di" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACCUQAQ"></div></button></span><!--TgQPHd||[["39550d2e-7457-4fea-a99f-72ad0af44103",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_dm" data-sfc-cb="" data-hveid="CAIIAAgmEAA" data-processed="true">현재 체력을 유지하면서 주당 총 거리를 서서히 늘리는 단계입니다.<span jsuid="sQEkHe_dn" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_dn|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_do,sQEkHe_dp,sQEkHe_dq" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_dn/HugV6--><!--cqw1tb sQEkHe_dn/HugV6--><button jsuid="sQEkHe_dp" tabindex="0" data-amic="true" data-icl-uuid="4da91598-1631-44a2-a992-f0f7a66e6754" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_dn|S9kKve;mouseenter:&sQEkHe_dn|sbHm2b;mouseleave:&sQEkHe_dn|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACCYQAQ" data-hveid="CAIIAAgmEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_dr" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_do" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACCYQAg"></div></button></span><!--TgQPHd||[["4da91598-1631-44a2-a992-f0f7a66e6754",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><ul class="KsbFXc U6u95" jsaction="" jscontroller="mPWODf#NS0kde" data-sfc-root="ep" jsuid="sQEkHe_ds" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-7AUeggIAggACCcQAA" data-hveid="CAIIAAgnEAA" data-processed="true"><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_dt" data-sfc-cb="" data-hveid="CAIIAAgnEAE"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_du" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_dv" data-sfc-cb="">1주차<!--TgQPHd||[]--></strong>: 화요일 5km / 목요일 5km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_dw" data-sfc-cb="">10km<!--TgQPHd||[]--></strong> (현재 체력 점검)<!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_dx" data-sfc-cb="" data-hveid="CAIIAAgnEAI"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_dy" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_dz" data-sfc-cb="">2주차<!--TgQPHd||[]--></strong>: 화요일 5km / 목요일 6km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_e0" data-sfc-cb="">12km<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_e1" data-sfc-cb="" data-hveid="CAIIAAgnEAM"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_e2" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_e3" data-sfc-cb="">3주차<!--TgQPHd||[]--></strong>: 화요일 6km / 목요일 6km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_e4" data-sfc-cb="">14km<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_e5" data-sfc-cb="" data-hveid="CAIIAAgnEAQ"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_e6" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_e7" data-sfc-cb="">4주차<!--TgQPHd||[]--></strong>: 화요일 5km / 목요일 5km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_e8" data-sfc-cb="">10km<!--TgQPHd||[]--></strong> (리커버리 주간: 거리 축소)<!--TgQPHd||[]--></span><span jsuid="sQEkHe_e9" class="WBgIic Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_e9|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_ea,sQEkHe_eb,sQEkHe_ec" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_e9/HugV6--><!--cqw1tb sQEkHe_e9/HugV6--><button jsuid="sQEkHe_eb" tabindex="0" data-amic="true" data-icl-uuid="2a58c4dc-15d3-44e8-9106-d7a45c612d20" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_e9|S9kKve;mouseenter:&sQEkHe_e9|sbHm2b;mouseleave:&sQEkHe_e9|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACCcQBQ" data-hveid="CAIIAAgnEAU"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_ed" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_ea" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACCcQBg"></div></button></span><!--TgQPHd||[["2a58c4dc-15d3-44e8-9106-d7a45c612d20",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><!--TgQPHd||[]--></ul><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_ee|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_ee" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="AdPoic" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="SF2W9b#clbHl" data-sfc-root="ep" jsuid="sQEkHe_ef" data-sfc-cb="" data-processed="true">2단계: 지구력 강화 및 거리 늘리기 (5주 ~ 8주)<span jsuid="sQEkHe_eg" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_eg|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_eh,sQEkHe_ei,sQEkHe_ej" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_eg/HugV6--><!--cqw1tb sQEkHe_eg/HugV6--><button jsuid="sQEkHe_ei" tabindex="0" data-amic="true" data-icl-uuid="eace0716-26ee-4ba5-bedf-22c3fb38e9e6" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_eg|S9kKve;mouseenter:&sQEkHe_eg|sbHm2b;mouseleave:&sQEkHe_eg|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACCgQAA" data-hveid="CAIIAAgoEAA"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_ek" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_eh" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACCgQAQ"></div></button></span><!--TgQPHd||[["eace0716-26ee-4ba5-bedf-22c3fb38e9e6",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_el" data-sfc-cb="" data-hveid="CAIIAAgpEAA" data-processed="true">하체 근육과 관절이 장거리 달리기에 적응하도록 만드는 구간입니다.<span jsuid="sQEkHe_em" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_em|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_en,sQEkHe_eo,sQEkHe_ep" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_em/HugV6--><!--cqw1tb sQEkHe_em/HugV6--><button jsuid="sQEkHe_eo" tabindex="0" data-amic="true" data-icl-uuid="7441a33a-a915-4115-9908-8d189f5d70ac" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_em|S9kKve;mouseenter:&sQEkHe_em|sbHm2b;mouseleave:&sQEkHe_em|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACCkQAQ" data-hveid="CAIIAAgpEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_eq" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_en" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACCkQAg"></div></button></span><!--TgQPHd||[["7441a33a-a915-4115-9908-8d189f5d70ac",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><ul class="KsbFXc U6u95" jsaction="" jscontroller="mPWODf#NS0kde" data-sfc-root="ep" jsuid="sQEkHe_er" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-7AUeggIAggACCoQAA" data-hveid="CAIIAAgqEAA" data-processed="true"><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_es" data-sfc-cb="" data-hveid="CAIIAAgqEAE"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_et" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_eu" data-sfc-cb="">5주차<!--TgQPHd||[]--></strong>: 화요일 6km / 목요일 7km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_ev" data-sfc-cb="">16km<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_ew" data-sfc-cb="" data-hveid="CAIIAAgqEAI"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_ex" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_ey" data-sfc-cb="">6주차<!--TgQPHd||[]--></strong>: 화요일 7km / 목요일 8km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_ez" data-sfc-cb="">18km<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_f0" data-sfc-cb="" data-hveid="CAIIAAgqEAM"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_f1" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_f2" data-sfc-cb="">7주차<!--TgQPHd||[]--></strong>: 화요일 8km / 목요일 8km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_f3" data-sfc-cb="">20km<!--TgQPHd||[]--></strong> (첫 20km 돌파)<!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_f4" data-sfc-cb="" data-hveid="CAIIAAgqEAQ"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_f5" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_f6" data-sfc-cb="">8주차<!--TgQPHd||[]--></strong>: 화요일 6km / 목요일 6km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_f7" data-sfc-cb="">12km<!--TgQPHd||[]--></strong> (리커버리 주간)<!--TgQPHd||[]--></span><span jsuid="sQEkHe_f8" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_f8|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_f9,sQEkHe_fa,sQEkHe_fb" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_f8/HugV6--><!--cqw1tb sQEkHe_f8/HugV6--><button jsuid="sQEkHe_fa" tabindex="0" data-amic="true" data-icl-uuid="44aa45f1-b1c0-4264-9694-c35c1ed928f7" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_f8|S9kKve;mouseenter:&sQEkHe_f8|sbHm2b;mouseleave:&sQEkHe_f8|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACCoQBQ" data-hveid="CAIIAAgqEAU"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_fc" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_f9" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACCoQBg"></div></button></span><!--TgQPHd||[["44aa45f1-b1c0-4264-9694-c35c1ed928f7",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><!--TgQPHd||[]--></ul><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_fd|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_fd" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="AdPoic" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="SF2W9b#clbHl" data-sfc-root="ep" jsuid="sQEkHe_fe" data-sfc-cb="" data-processed="true">3단계: 본격적인 장거리 훈련 (9주 ~ 12주)<span jsuid="sQEkHe_ff" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_ff|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_fg,sQEkHe_fh,sQEkHe_fi" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_ff/HugV6--><!--cqw1tb sQEkHe_ff/HugV6--><button jsuid="sQEkHe_fh" tabindex="0" data-amic="true" data-icl-uuid="af3c67b7-8b55-401a-8e4b-06e253667a2e" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_ff|S9kKve;mouseenter:&sQEkHe_ff|sbHm2b;mouseleave:&sQEkHe_ff|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACCsQAA" data-hveid="CAIIAAgrEAA"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_fj" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_fg" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACCsQAQ"></div></button></span><!--TgQPHd||[["af3c67b7-8b55-401a-8e4b-06e253667a2e",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_fk" data-sfc-cb="" data-hveid="CAIIAAgsEAA" data-processed="true">풀코스 완주의 성패를 가르는 가장 중요한 심화 훈련 단계입니다.<span jsuid="sQEkHe_fl" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_fl|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_fm,sQEkHe_fn,sQEkHe_fo" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_fl/HugV6--><!--cqw1tb sQEkHe_fl/HugV6--><button jsuid="sQEkHe_fn" tabindex="0" data-amic="true" data-icl-uuid="d2df0ce4-805d-45b8-9420-b275aa14cec9" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_fl|S9kKve;mouseenter:&sQEkHe_fl|sbHm2b;mouseleave:&sQEkHe_fl|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACCwQAQ" data-hveid="CAIIAAgsEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_fp" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_fm" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACCwQAg"></div></button></span><!--TgQPHd||[["d2df0ce4-805d-45b8-9420-b275aa14cec9",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><ul class="KsbFXc U6u95" jsaction="" jscontroller="mPWODf#NS0kde" data-sfc-root="ep" jsuid="sQEkHe_fq" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-7AUeggIAggACC0QAA" data-hveid="CAIIAAgtEAA" data-processed="true"><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_fr" data-sfc-cb="" data-hveid="CAIIAAgtEAE"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_fs" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_ft" data-sfc-cb="">9주차<!--TgQPHd||[]--></strong>: 화요일 8km / 목요일 8km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_fu" data-sfc-cb="">22km<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_fv" data-sfc-cb="" data-hveid="CAIIAAgtEAI"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_fw" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_fx" data-sfc-cb="">10주차<!--TgQPHd||[]--></strong>: 화요일 8km / 목요일 10km (빌드업) / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_fy" data-sfc-cb="">25km<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_fz" data-sfc-cb="" data-hveid="CAIIAAgtEAM"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_g0" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_g1" data-sfc-cb="">11주차<!--TgQPHd||[]--></strong>: 화요일 8km / 목요일 10km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_g2" data-sfc-cb="">28km<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_g3" data-sfc-cb="" data-hveid="CAIIAAgtEAQ"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_g4" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_g5" data-sfc-cb="">12주차<!--TgQPHd||[]--></strong>: 화요일 6km / 목요일 6km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_g6" data-sfc-cb="">15km<!--TgQPHd||[]--></strong> (리커버리 주간)<!--TgQPHd||[]--></span><span jsuid="sQEkHe_g7" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_g7|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_g8,sQEkHe_g9,sQEkHe_ga" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_g7/HugV6--><!--cqw1tb sQEkHe_g7/HugV6--><button jsuid="sQEkHe_g9" tabindex="0" data-amic="true" data-icl-uuid="945204be-46f6-461c-af25-6b8bbc196723" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_g7|S9kKve;mouseenter:&sQEkHe_g7|sbHm2b;mouseleave:&sQEkHe_g7|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACC0QBQ" data-hveid="CAIIAAgtEAU"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_gb" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_g8" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACC0QBg"></div></button></span><!--TgQPHd||[["945204be-46f6-461c-af25-6b8bbc196723",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><!--TgQPHd||[]--></ul><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_gc|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_gc" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="AdPoic" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="SF2W9b#clbHl" data-sfc-root="ep" jsuid="sQEkHe_gd" data-sfc-cb="" data-processed="true">4단계: 피크 측정 및 대회 준비 (13주 ~ 16주)<span jsuid="sQEkHe_ge" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_ge|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_gf,sQEkHe_gg,sQEkHe_gh" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_ge/HugV6--><!--cqw1tb sQEkHe_ge/HugV6--><button jsuid="sQEkHe_gg" tabindex="0" data-amic="true" data-icl-uuid="4fdaf18b-75e7-40a0-b917-c476cfe6996c" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_ge|S9kKve;mouseenter:&sQEkHe_ge|sbHm2b;mouseleave:&sQEkHe_ge|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACC4QAA" data-hveid="CAIIAAguEAA"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_gi" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_gf" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACC4QAQ"></div></button></span><!--TgQPHd||[["4fdaf18b-75e7-40a0-b917-c476cfe6996c",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_gj" data-sfc-cb="" data-hveid="CAIIAAgvEAA" data-processed="true">최대 거리를 소화한 후, 몸의 피로를 빼고 컨디션을 최상으로 끌어올리는(테이퍼링) 시기입니다.<span jsuid="sQEkHe_gk" class="WBgIic Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_gk|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_gl,sQEkHe_gm,sQEkHe_gn" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_gk/HugV6--><!--cqw1tb sQEkHe_gk/HugV6--><button jsuid="sQEkHe_gm" tabindex="0" data-amic="true" data-icl-uuid="78968363-cad9-4113-b2ea-4898837e9bef" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_gk|S9kKve;mouseenter:&sQEkHe_gk|sbHm2b;mouseleave:&sQEkHe_gk|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACC8QAQ" data-hveid="CAIIAAgvEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_go" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_gl" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACC8QAg"></div></button></span><!--TgQPHd||[["78968363-cad9-4113-b2ea-4898837e9bef",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><ul class="KsbFXc U6u95" jsaction="" jscontroller="mPWODf#NS0kde" data-sfc-root="ep" jsuid="sQEkHe_gp" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-7AUeggIAggACDAQAA" data-hveid="CAIIAAgwEAA" data-processed="true"><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_gq" data-sfc-cb="" data-hveid="CAIIAAgwEAE"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_gr" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_gs" data-sfc-cb="">13주차<!--TgQPHd||[]--></strong>: 화요일 8km / 목요일 10km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_gt" data-sfc-cb="">30~32km<!--TgQPHd||[]--></strong> (<strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_gu" data-sfc-cb="">최대 거리 훈련<!--TgQPHd||[]--></strong>, 대회 3주 전)<!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_gv" data-sfc-cb="" data-hveid="CAIIAAgwEAI"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_gw" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_gx" data-sfc-cb="">14주차<!--TgQPHd||[]--></strong>: 화요일 6km / 목요일 8km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_gy" data-sfc-cb="">20km<!--TgQPHd||[]--></strong> (에너지 비축 시작)<!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_gz" data-sfc-cb="" data-hveid="CAIIAAgwEAM"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_h0" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_h1" data-sfc-cb="">15주차<!--TgQPHd||[]--></strong>: 화요일 5km / 목요일 6km / 일요일 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_h2" data-sfc-cb="">10km<!--TgQPHd||[]--></strong> (몸을 가볍게 유지)<!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_h3" data-sfc-cb="" data-hveid="CAIIAAgwEAQ"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_h4" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_h5" data-sfc-cb="">16주차 (대회 주간)<!--TgQPHd||[]--></strong>: 화요일 조깅 4km / 목요일 조깅 3km / <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_h6" data-sfc-cb="">일요일 풀코스 대회 완주<!--TgQPHd||[]--></strong><!--TgQPHd||[]--></span><span jsuid="sQEkHe_h7" class="WBgIic Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_h7|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_h8,sQEkHe_h9,sQEkHe_ha" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_h7/HugV6--><!--cqw1tb sQEkHe_h7/HugV6--><button jsuid="sQEkHe_h9" tabindex="0" data-amic="true" data-icl-uuid="5adb6da5-6fc3-4712-bcf7-393d1f434b4a" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_h7|S9kKve;mouseenter:&sQEkHe_h7|sbHm2b;mouseleave:&sQEkHe_h7|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACDAQBQ" data-hveid="CAIIAAgwEAU"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_hb" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_h8" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACDAQBg"></div></button></span><!--TgQPHd||[["5adb6da5-6fc3-4712-bcf7-393d1f434b4a",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><!--TgQPHd||[]--></ul><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_hc|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_hc" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><hr class="j3tEEe" jsaction="" jscontroller="llbKvd#iOlsLd" data-sfc-root="ep" jsuid="sQEkHe_hd" data-sfc-pl="||[]" data-sfc-cb="" data-processed="true"><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_he|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_he" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="otQkpb" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="a7qCn#ZxCkTb" data-sfc-root="ep" jsuid="sQEkHe_hf" data-sfc-cb="" data-processed="true">💡 마라토너를 위한 실전 팁<!--TgQPHd||[]--></div><ol class="IaGLZe VimKh" jsaction="" jscontroller="xE4zce#N1SbDe" data-sfc-root="ep" jsuid="sQEkHe_hg" data-sfc-cb="" data-processed="true"><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_hh" data-sfc-cb="" data-hveid="CAIIAAgyEAA"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_hi" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_hj" data-sfc-cb="">에너지 보충 연습<!--TgQPHd||[]--></strong>: 9주차 이후 진행되는 20km 이상의 장거리(LSD) 훈련 때는 실제 대회처럼 45분~1시간마다 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_hk" data-sfc-cb="">에너지 젤<!--TgQPHd||[]--></strong>을 먹는 연습을 반드시 해야 배탈을 예방할 수 있습니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_hl" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_hl|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_hm,sQEkHe_hn,sQEkHe_ho" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_hl/HugV6--><!--cqw1tb sQEkHe_hl/HugV6--><button jsuid="sQEkHe_hn" tabindex="0" data-amic="true" data-icl-uuid="c47e7151-21c0-4ff8-bd7d-79d94cf63216" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_hl|S9kKve;mouseenter:&sQEkHe_hl|sbHm2b;mouseleave:&sQEkHe_hl|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACDIQAQ" data-hveid="CAIIAAgyEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_hp" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_hm" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACDIQAg"></div></button></span><!--TgQPHd||[["c47e7151-21c0-4ff8-bd7d-79d94cf63216",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_hq" data-sfc-cb="" data-hveid="CAIIAAgyEAM"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_hr" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_hs" data-sfc-cb="">체중 관리<!--TgQPHd||[]--></strong>: 현재 72kg은 훌륭한 체중이지만, 훈련을 진행하면서 야식을 줄이고 탄수화물과 단백질 위주의 식단을 가져가면 관절 부담이 훨씬 줄어듭니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_ht" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_ht|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_hu,sQEkHe_hv,sQEkHe_hw" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_ht/HugV6--><!--cqw1tb sQEkHe_ht/HugV6--><button jsuid="sQEkHe_hv" tabindex="0" data-amic="true" data-icl-uuid="0de34919-0adf-4cc8-927a-bc7d784ca041" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_ht|S9kKve;mouseenter:&sQEkHe_ht|sbHm2b;mouseleave:&sQEkHe_ht|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACDIQBA" data-hveid="CAIIAAgyEAQ"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_hx" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_hu" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACDIQBQ"></div></button></span><!--TgQPHd||[["0de34919-0adf-4cc8-927a-bc7d784ca041",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_hy" data-sfc-cb="" data-hveid="CAIIAAgyEAY"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_hz" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_i0" data-sfc-cb="">포기하는 용기<!--TgQPHd||[]--></strong>: 훈련 중 무릎, 발바닥, 아킬레스건에 통증이 발생하면 즉시 러닝을 멈추고 2~3일 쉬어야 합니다. 하루 이틀 쉰다고 해서 쌓아온 체력은 사라지지 않습니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_i1" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_i1|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_i2,sQEkHe_i3,sQEkHe_i4" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_i1/HugV6--><!--cqw1tb sQEkHe_i1/HugV6--><button jsuid="sQEkHe_i3" tabindex="0" data-amic="true" data-icl-uuid="c87cde28-049a-4911-bbd9-cb9acc9e42ce" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_i1|S9kKve;mouseenter:&sQEkHe_i1|sbHm2b;mouseleave:&sQEkHe_i1|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACDIQBw" data-hveid="CAIIAAgyEAc"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_i5" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_i2" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACDIQCA"></div></button></span><!--TgQPHd||[["c87cde28-049a-4911-bbd9-cb9acc9e42ce",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><!--TgQPHd||[]--></ol><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_i6" data-sfc-cb="" data-hveid="CAIIAAgzEAA" data-processed="true">가을 대회를 목표로 삼으셨다면 지금(6~7월)부터 준비를 시작해야 선선한 가을에 최고의 컨디션으로 골인 지점을 통과할 수 있습니다.<span jsuid="sQEkHe_i7" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_i7|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_i8,sQEkHe_i9,sQEkHe_ia" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf 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style="display: none" jsaction="blQGUc:&sQEkHe_la|Yz7Teb;rz9sFb:&sQEkHe_la|n8WSmb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQoIYQeggIAggACDcQFA" data-hveid="CAIIAAg3EBQ" id="fbproxy5"><div class="gdzCUc" jsuid="sQEkHe_lc" jsaction="click:&sQEkHe_la|kkHYld" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-48QeggIAggACDcQFQ" data-hveid="CAIIAAg3EBU"><!--qkimaf sQEkHe_la/HugV6--><h1 class="UE1JZb"></h1><div class="hV2hkc"><div role="button" jsuid="sQEkHe_lm" class="ZH7y0b" aria-label="의견 설문조사 관련 면책조항" tabindex="0" jsaction="click:&sQEkHe_la|IznVIe" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQnJoReggIAggACDcQFg" data-hveid="CAIIAAg3EBY"><svg aria-hidden="true" class="aoEoZc" fill="currentColor" height="22px" viewBox="0 -960 960 960" width="22px"><path d="M480-160q-33 0-56.5-23.5T400-240q0-33 23.5-56.5T480-320q33 0 56.5 23.5T560-240q0 33-23.5 56.5T480-160Zm0-240q-33 0-56.5-23.5T400-480q0-33 23.5-56.5T480-560q33 0 56.5 23.5T560-480q0 33-23.5 56.5T480-400Zm0-240q-33 0-56.5-23.5T400-720q0-33 23.5-56.5T480-800q33 0 56.5 23.5T560-720q0 33-23.5 56.5T480-640Z"></path></svg></div><div role="button" class="ZH7y0b" aria-expanded="false" jsuid="sQEkHe_ld" aria-label="만족스럽지 않은 점에 대한 의견 설문조사" tabindex="0" jsaction="click:&sQEkHe_la|Gx8U5e" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQnZoReggIAggACDcQFw" data-hveid="CAIIAAg3EBc"><svg aria-hidden="true" class="r5pthc" fill="currentColor" height="22px" viewBox="0 -960 960 960" width="22px"><path d="M480-528 296-344l-56-56 240-240 240 240-56 56-184-184Z"></path></svg></div><div role="button" jsuid="sQEkHe_le" class="ZH7y0b FChyof" aria-label="의견 설문조사 닫기" tabindex="0" jsaction="click:&sQEkHe_la|Gx8U5e" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQm5oReggIAggACDcQGA" data-hveid="CAIIAAg3EBg"><svg aria-hidden="true" class="VVy4le" fill="currentColor" height="22px" viewBox="0 -960 960 960" width="22px"><path d="m256-200-56-56 224-224-224-224 56-56 224 224 224-224 56 56-224 224 224 224-56 56-224-224-224 224Z"></path></svg></div></div><!--cqw1tb sQEkHe_la/HugV6--></div><div jsuid="sQEkHe_lf" class="xREU6" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ_I8QeggIAggACDcQGQ" data-hveid="CAIIAAg3EBk"><div class="nYUwKc"><div class="EXUp" jsuid="sQEkHe_lh" style="display: none"><div class="PpqwWd"><div jsuid="sQEkHe_lw" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="절약한 시간" jsaction="click:&sQEkHe_lw|KjsqPd;rcuQ6b:&sQEkHe_lw|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_la:XOcged" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACDcQGg" data-hveid="CAIIAAg3EBo" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">절약한 시간</span></div><!--TgQPHd||[91,"절약한 시간",false,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_lx" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="지우기" jsaction="click:&sQEkHe_lx|KjsqPd;rcuQ6b:&sQEkHe_lx|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_la:XOcged" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACDcQGw" data-hveid="CAIIAAg3EBs" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">지우기</span></div><!--TgQPHd||[92,"지우기",false,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_ly" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="유용함" jsaction="click:&sQEkHe_ly|KjsqPd;rcuQ6b:&sQEkHe_ly|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_la:XOcged" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACDcQHA" data-hveid="CAIIAAg3EBw" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">유용함</span></div><!--TgQPHd||[94,"유용함",false,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_lz" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="종합" jsaction="click:&sQEkHe_lz|KjsqPd;rcuQ6b:&sQEkHe_lz|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_la:XOcged" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACDcQHQ" data-hveid="CAIIAAg3EB0" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">종합</span></div><!--TgQPHd||[93,"종합",false,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_m0" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="기타" jsaction="click:&sQEkHe_m0|KjsqPd;rcuQ6b:&sQEkHe_m0|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_la:XOcged" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACDcQHg" data-hveid="CAIIAAg3EB4" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">기타</span></div><!--TgQPHd||[95,"기타",true,true]--></div></div></div><div class="EXUp" jsuid="sQEkHe_lj" style="display: none"><div class="PpqwWd"><div jsuid="sQEkHe_m1" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="잘못된 정보" jsaction="click:&sQEkHe_m1|KjsqPd;rcuQ6b:&sQEkHe_m1|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_la:UeUKTb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACDcQHw" data-hveid="CAIIAAg3EB8" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">잘못된 정보</span></div><!--TgQPHd||[2,"잘못된 정보",false,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_m2" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="부적절한 콘텐츠" jsaction="click:&sQEkHe_m2|KjsqPd;rcuQ6b:&sQEkHe_m2|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_la:UeUKTb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACDcQIA" data-hveid="CAIIAAg3ECA" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">부적절한 콘텐츠</span></div><!--TgQPHd||[9,"부적절한 콘텐츠",false,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_m3" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="작동하지 않음" jsaction="click:&sQEkHe_m3|KjsqPd;rcuQ6b:&sQEkHe_m3|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_la:UeUKTb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACDcQIQ" data-hveid="CAIIAAg3ECE" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">작동하지 않음</span></div><!--TgQPHd||[70,"작동하지 않음",true,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_m4" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="유용하지 않음" jsaction="click:&sQEkHe_m4|KjsqPd;rcuQ6b:&sQEkHe_m4|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_la:UeUKTb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACDcQIg" data-hveid="CAIIAAg3ECI" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">유용하지 않음</span></div><!--TgQPHd||[11,"유용하지 않음",false,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_m5" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="기타" jsaction="click:&sQEkHe_m5|KjsqPd;rcuQ6b:&sQEkHe_m5|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_la:UeUKTb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACDcQIw" data-hveid="CAIIAAg3ECM" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">기타</span></div><!--TgQPHd||[1,"기타",true,true]--></div></div></div><textarea class="e3RQ5d" role="textbox" jsuid="sQEkHe_lg" maxlength="1500" placeholder="세부정보를 공유해 주세요." jsaction="input:&sQEkHe_la|mvZZ9d;userCommentUpdated:&sQEkHe_la|CzD0lf"></textarea><!--qkimaf sQEkHe_la/WyzG9e--><!--cqw1tb sQEkHe_la/WyzG9e--><div class="Q2Hrgb" jsuid="sQEkHe_lo" style="display: none">이미지 및 동영상을 비롯해 이 채팅의 사본이 의견에 포함됩니다</div><div class="Q2Hrgb" jsuid="sQEkHe_ln">이 채팅의 사본이 의견에 포함됩니다.</div><div class="WrowQ" jsuid="sQEkHe_lp" style="display: none"><div class="YUewc"><span>의견에는 이 채팅의 사본과 검색 결과의 이미지가 포함됩니다.</span></div><div class="ergAUb" jsuid="sQEkHe_lq"></div></div><div class="xnHNHc" jsuid="sQEkHe_lr" style="display: none"><div class="GerDJd"><div class="LhvE7c">의견에는 이 채팅의 사본, 공유한 링크, 검색 결과 이미지가 포함됩니다.</div><div role="button" class="Q9boO" aria-expanded="false" jsaction="click:&sQEkHe_la|MjSIU"><!--qkimaf sQEkHe_la/lC1IR--><svg aria-hidden="true" class="Y9n7Fd" fill="currentColor" height="18px" viewBox="0 -960 960 960" width="18px"><path d="M480-344 240-584l56-56 184 184 184-184 56 56-240 240Z"></path></svg><!--cqw1tb sQEkHe_la/lC1IR--></div></div><div jsuid="sQEkHe_ls" class="CXPIl" style="display: none;"><div class="ergAUb" jsuid="sQEkHe_lt"></div><!--qkimaf sQEkHe_la/Y6wv1e--><!--cqw1tb sQEkHe_la/Y6wv1e--></div></div><div jsuid="sQEkHe_lk" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQo4gQeggIAggACDcQJA" data-hveid="CAIIAAg3ECQ"><button class="SAvKK qmJOdc Lgh8N ivnHYc" tabindex="-1" data-sfc-cp="" jsaction="click:&sQEkHe_m6|h5M12e;" jscontroller="b44QC#gWDgJ" data-sfc-root="c" jsuid="sQEkHe_m6" data-sfc-cb="KjsqPd=&sQEkHe_la:JzXcKd" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQmZcQeggIAggACDcQJQ" disabled="true" aria-disabled="true">제출<!--TgQPHd||[]--></button></div></div></div></div><div jsuid="sQEkHe_li" style="display: none" class="Eonz0"><div class="mVQBZe">알려 주셔서 감사합니다.</div></div><div jsuid="sQEkHe_ll" style="display: none" class="XpWxo"><div class="VT1SYd"><div class="QRnEfb">Google은 사용자의 의견을 파악하고 서비스를 개선하기 위해 <a href="https://policies.google.com/privacy" target="_blank" class="c0nryc"><span class="sds-typography-utility__colorOnSurfaceLink" style="">개인정보처리방침</span></a> 및 <a href="https://policies.google.com/terms" target="_blank" class="c0nryc"><span class="sds-typography-utility__colorOnSurfaceLink">서비스 약관</span></a>에 따라 계정 및 시스템 데이터를 사용할 수 있습니다. 법적 문제가 있는 경우 <a href="https://support.google.com/legal/answer/3110420" target="_blank" class="c0nryc"><span class="sds-typography-utility__colorOnSurfaceLink">법적 삭제 요청을 제출</span></a>해 주시기 바랍니다.</div></div></div><!--TgQPHd||[]--></div></span></div></div><div data-zzy="1"></div><!--TgQPHd|sQEkHe_jk/Qok6p;sQEkHe_jk/ns9scf|[[1,0,1,null,0,0,1,"CzxKase9CKnG0-kP-KPoyQQ",null,null,1,0,0,0,0,1,"가을 마라톤 대회를 풀코스로 준비하고 있는데, 현재 나이 48세, 몸무게 72kg, 10km 1시간 페이스로 달리는데, 대회를 준비하는 훈련계획표를 짜줘",0,0,null,0,0,0]]--></div></div><div class="alk4p q4PqPb"><div class="IWPZAd"></div><div class="vlFi2e"></div><div class="oNvZFf"></div></div><!--TgQPHd||[]--></div><div class="SGF5Lb" data-sfc-cp="" jsaction="" jscontroller="mk5ZW#TASLyc" data-sfc-root="ep" jsuid="sQEkHe_9u" data-sfc-cb=""><div style="display: contents" data-container-id="113"></div><div style="display: none;"></div><!--TgQPHd||[]--></div><div class="SGF5Lb" data-sfc-cp="" jsaction="" jscontroller="mk5ZW#TASLyc" data-sfc-root="ep" jsuid="sQEkHe_9v" data-sfc-cb=""><div style="display: contents" data-container-id="114"></div><div style="display: none;"></div><!--TgQPHd||[]--></div><div class="SGF5Lb" data-sfc-cp="" jsaction="" jscontroller="mk5ZW#TASLyc" data-sfc-root="ep" jsuid="sQEkHe_9w" data-sfc-cb=""><div style="display: contents" data-container-id="115"></div><div style="display: none;"></div><!--TgQPHd||[]--></div><div class="SGF5Lb" data-sfc-cp="" jsaction="" jscontroller="mk5ZW#TASLyc" data-sfc-root="ep" 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data-sfc-cb=""><div data-container-id="rhs-col" class="ofHStc qmNpEc" jsaction="aimRenderComplete:&sQEkHe_a2|FJEdde;rcuQ6b:&sQEkHe_a2|npT2md" jscontroller="Oh6VO#OPWA4e" data-sfc-root="ep" jsuid="sQEkHe_a2" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3aYQeggIAggACBYQBw" data-sfc-inited="2"><div style="display: contents" data-container-id="121"><div data-type="hovc" jsuid="sQEkHe_ic" class="N6Axvb notranslate" style="display:none;" role="dialog" data-animation-skip="" data-sfc-cp="" jsaction="closeStickyCorroboration:&sQEkHe_ic|ds0l8e;rcuQ6b:&sQEkHe_ic|npT2md" jscontroller="J8DAFb#ruEjHc" data-sfc-root="ep" data-wiz-uids="sQEkHe_id,sQEkHe_ie" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><div dir="ltr" tabindex="-1" jsuid="sQEkHe_ie" class="XEqVsf" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ1_kOeggIAggACDQQAA"><div jsuid="sQEkHe_if" class="OgO3l" data-sfc-cp="" jsaction="" data-wiz-attrbind="class=sQEkHe_if/R4Tih" jscontroller="PMwQSb#Q1bdkf" data-sfc-root="ep" data-wiz-uids="sQEkHe_ig" data-sfc-cb=""><button jsuid="sQEkHe_ih" class="iqGHOe MUZtye" aria-label="사이트 4개" data-xid="x92FHb" jsaction="click:&sQEkHe_ih|qumX3;mouseenter:&sQEkHe_ih|WOQqYb;mouseleave:&sQEkHe_ih|Tx5Rb;aimRenderComplete:&sQEkHe_ih|no08Nc;rcuQ6b:&sQEkHe_ih|npT2md" jscontroller="HHvzd#BoYsgd" data-sfc-root="ep" data-wiz-uids="sQEkHe_ii,sQEkHe_ij" data-sfc-cb="" data-sfc-inited="2" aria-describedby="rw0ISc"><div class="GrboDc" jsuid="sQEkHe_ij"><!--qkimaf sQEkHe_ih/HugV6--><span class="lq3YHb"><div class="AGtNEf"><img src="https://encrypted-tbn0.gstatic.com/faviconV2?url=http://marathon.pe.kr&client=AIM&size=128&type=FAVICON&fallback_opts=TYPE,SIZE,URL" class="aWLPic" alt=""></div></span><span class="lq3YHb"><div class="AGtNEf"><img src="https://encrypted-tbn3.gstatic.com/faviconV2?url=https://m.yonhapnewstv.co.kr&client=AIM&size=128&type=FAVICON&fallback_opts=TYPE,SIZE,URL" class="aWLPic" alt=""></div></span><!--cqw1tb sQEkHe_ih/HugV6--><!--qkimaf 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data-src-id="4" data-src-fp="false" data-crb-el="uBWDxb" data-crb-gbl="false" decode-data-ved="1" data-ved="0CAAQ1PkOahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQJA" data-hveid="0"><a class="NDNGvf" data-link-behavior="cobrowse" target="_blank" aria-label="초보자를 위한 4주만에 10km달리기(방선희). 새 탭에서 열립니다." rel="noopener" data-ved="0CAEQ1fkOahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQJA" href="http://marathon.pe.kr/beginner/10k_4weeks.html"></a><div class="w6SxZb"><div class="fNe8gf"><div class="T5ny9d"><div class="Nn35F Kv3dbb" id="7"><span>초보자를 위한 4주만에 10km달리기(방선희)</span></div><span class="vhJ6Pe"><span data-crb-snippet-text="true">이렇게 하면 4주 만에 10km 완주할 수 있다 단계 1주 1주 단계 1일 2일 운동방법 달리기 3.2km ...</span></span></div><div class="VKalRc" style="--thumbnail-width: 82px;"><img src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSnux-f-N7pS_B6ojxLTHLNsEpkOukYBiSechwuMP5e4utoeOmz28V4xc0B2ayiIBM3UHfGlDiHbojz9hc" class="nHPWpc" alt=""></div></div><div class="w8lk7d"><div class="NTHYXc" aria-hidden="true"><div aria-hidden="true" class="U9BD8 eRvckb Wsaimf QyEYne"><img src="https://encrypted-tbn0.gstatic.com/faviconV2?url=http://marathon.pe.kr&client=AIM&size=128&type=FAVICON&fallback_opts=TYPE,SIZE,URL" class="sGgDgb" alt=""></div></div><div class="jEYmO"><span class="Z1JFYc"><span class="R0r5R"><span>마라톤 온라인(Marathon Online in English)</span></span></span></div><div class="Q0KhBf"><div class="xXnAhe"><div data-ved="0CAQQ980PahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQJA"><button class="FTsWP RmjGdc IsqrXb" id="snui-atr-8" aria-label="검색 결과 정보" aria-describedby="7"><span class="XjoK4b kkxvEb"></span><span jsaction="QBlI0e:.CLIENT;BTifte:.CLIENT;nqgE9d:.CLIENT;fHTtBd:.CLIENT" class="UTNHae"></span><span class="I36Cje" aria-hidden="true"><svg aria-hidden="true" class="H1b7D" fill="currentColor" height="18px" viewBox="0 -960 960 960" width="18px"><path d="M480-160q-33 0-56.5-23.5T400-240q0-33 23.5-56.5T480-320q33 0 56.5 23.5T560-240q0 33-23.5 56.5T480-160Zm0-240q-33 0-56.5-23.5T400-480q0-33 23.5-56.5T480-560q33 0 56.5 23.5T560-480q0 33-23.5 56.5T480-400Zm0-240q-33 0-56.5-23.5T400-720q0-33 23.5-56.5T480-800q33 0 56.5 23.5T560-720q0 33-23.5 56.5T480-640Z"></path></svg></span><div class="ypuoue"></div></button></div></div></div></div></div></div><div class="LhTOee"></div></li><li class="h7wxwc sKZ0Jb"><div class="MFrAxb BKnikc" data-src-id="5" data-src-fp="false" data-crb-el="uBWDxb" data-crb-gbl="false" decode-data-ved="1" data-ved="0CAAQ1PkOahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQJQ" data-hveid="0"><a class="NDNGvf" data-link-behavior="cobrowse" target="_blank" aria-label="마라톤 초급자, 중급자를 위한 16주 훈련프로그램. 새 탭에서 열립니다." rel="noopener" data-ved="0CAEQ1fkOahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQJQ" href="http://marathon.pe.kr/training/16week_program.shtml"></a><div class="w6SxZb"><div class="fNe8gf"><div class="T5ny9d"><div class="Nn35F Kv3dbb" id="9"><span>마라톤 초급자, 중급자를 위한 16주 훈련프로그램</span></div><span class="vhJ6Pe"><span data-crb-snippet-text="true">월요일 화요일 수요일 휴식일 인터벌훈련 거리주 0-6 13-18 10-13 10km 대회페이스로 (4 x 8...</span></span></div><div class="VKalRc" style="--thumbnail-width: 82px;"><img src="https://encrypted-tbn1.gstatic.com/images?q=tbn:ANd9GcSZRU1vPx2HNTLR0XIes2ma-Vjnt7F5KiRrSqaP1dXSzs13X5zAURpacUM4ExG5grtNCDfKrHg4t8Am1ls" class="nHPWpc" alt=""></div></div><div class="w8lk7d"><div class="NTHYXc" aria-hidden="true"><div aria-hidden="true" class="U9BD8 eRvckb Wsaimf QyEYne"><img src="https://encrypted-tbn0.gstatic.com/faviconV2?url=http://marathon.pe.kr&client=AIM&size=128&type=FAVICON&fallback_opts=TYPE,SIZE,URL" class="sGgDgb" alt=""></div></div><div class="jEYmO"><span class="Z1JFYc"><span class="R0r5R"><span>마라톤 온라인(Marathon Online in English)</span></span></span></div><div class="Q0KhBf"><div class="xXnAhe"><div data-ved="0CAQQ980PahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQJQ"><button class="FTsWP RmjGdc IsqrXb" id="snui-atr-10" aria-label="검색 결과 정보" aria-describedby="9"><span class="XjoK4b kkxvEb"></span><span jsaction="QBlI0e:.CLIENT;BTifte:.CLIENT;nqgE9d:.CLIENT;fHTtBd:.CLIENT" class="UTNHae"></span><span class="I36Cje" aria-hidden="true"><svg aria-hidden="true" class="H1b7D" fill="currentColor" height="18px" viewBox="0 -960 960 960" width="18px"><path d="M480-160q-33 0-56.5-23.5T400-240q0-33 23.5-56.5T480-320q33 0 56.5 23.5T560-240q0 33-23.5 56.5T480-160Zm0-240q-33 0-56.5-23.5T400-480q0-33 23.5-56.5T480-560q33 0 56.5 23.5T560-480q0 33-23.5 56.5T480-400Zm0-240q-33 0-56.5-23.5T400-720q0-33 23.5-56.5T480-800q33 0 56.5 23.5T560-720q0 33-23.5 56.5T480-640Z"></path></svg></span><div class="ypuoue"></div></button></div></div></div></div></div></div><div class="LhTOee"></div></li><li class="h7wxwc sKZ0Jb"><div class="MFrAxb BKnikc" data-src-id="6" data-src-fp="false" data-crb-el="uBWDxb" data-crb-gbl="false" decode-data-ved="1" data-ved="0CAAQ1PkOahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQJg" data-hveid="0"><a class="NDNGvf" data-link-behavior="cobrowse" target="_blank" aria-label="마라톤 초급자, 중급자를 위한 16주 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class="aajpme" data-container-id="undefined"><li class="Ndm2cf"><div class="MFrAxb BKnikc" data-src-id="4" data-src-fp="false" data-crb-el="uBWDxb" data-crb-gbl="false" decode-data-ved="1" data-ved="0CAAQqIcPahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQLA" data-hveid="0"><a class="NDNGvf" data-link-behavior="cobrowse" target="_blank" aria-label="초보자를 위한 4주만에 10km달리기(방선희). 새 탭에서 열립니다." rel="noopener" data-ved="0CAEQqYcPahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQLA" href="http://marathon.pe.kr/beginner/10k_4weeks.html"></a><div class="w6SxZb"><div class="fNe8gf"><div class="T5ny9d"><div class="Nn35F Kv3dbb" id="23"><span>초보자를 위한 4주만에 10km달리기(방선희)</span></div><span class="vhJ6Pe"><span data-crb-snippet-text="true">이렇게 하면 4주 만에 10km 완주할 수 있다 단계 1주 1주 단계 1일 2일 운동방법 달리기 3.2km ...</span></span></div><div class="VKalRc" style="--thumbnail-width: 82px;"><img src="https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcSnux-f-N7pS_B6ojxLTHLNsEpkOukYBiSechwuMP5e4utoeOmz28V4xc0B2ayiIBM3UHfGlDiHbojz9hc" class="nHPWpc" alt=""></div></div><div class="w8lk7d"><div class="NTHYXc" aria-hidden="true"><div aria-hidden="true" class="U9BD8 eRvckb Wsaimf QyEYne"><img src="https://encrypted-tbn0.gstatic.com/faviconV2?url=http://marathon.pe.kr&client=AIM&size=128&type=FAVICON&fallback_opts=TYPE,SIZE,URL" class="sGgDgb" alt=""></div></div><div class="jEYmO"><span class="Z1JFYc"><span class="R0r5R"><span>마라톤 온라인(Marathon Online in English)</span></span></span></div><div class="Q0KhBf"><div class="xXnAhe"><div data-ved="0CAQQ980PahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQLA"><button class="FTsWP RmjGdc IsqrXb" id="snui-atr-24" aria-label="검색 결과 정보" aria-describedby="23"><span class="XjoK4b kkxvEb"></span><span jsaction="QBlI0e:.CLIENT;BTifte:.CLIENT;nqgE9d:.CLIENT;fHTtBd:.CLIENT" class="UTNHae"></span><span class="I36Cje" aria-hidden="true"><svg aria-hidden="true" class="H1b7D" fill="currentColor" height="18px" viewBox="0 -960 960 960" width="18px"><path d="M480-160q-33 0-56.5-23.5T400-240q0-33 23.5-56.5T480-320q33 0 56.5 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class="Z1JFYc"><span class="R0r5R"><span>마라톤 온라인(Marathon Online in English)</span></span></span></div><div class="Q0KhBf"><div class="xXnAhe"><div data-ved="0CAQQ980PahcKEwiYqcrRtbuVAxUAAAAAHQAAAAAQLg"><button class="FTsWP RmjGdc IsqrXb" id="snui-atr-28" aria-label="검색 결과 정보" aria-describedby="27"><span class="XjoK4b kkxvEb"></span><span jsaction="QBlI0e:.CLIENT;BTifte:.CLIENT;nqgE9d:.CLIENT;fHTtBd:.CLIENT" class="UTNHae"></span><span class="I36Cje" aria-hidden="true"><svg aria-hidden="true" class="H1b7D" fill="currentColor" height="18px" viewBox="0 -960 960 960" width="18px"><path d="M480-160q-33 0-56.5-23.5T400-240q0-33 23.5-56.5T480-320q33 0 56.5 23.5T560-240q0 33-23.5 56.5T480-160Zm0-240q-33 0-56.5-23.5T400-480q0-33 23.5-56.5T480-560q33 0 56.5 23.5T560-480q0 33-23.5 56.5T480-400Zm0-240q-33 0-56.5-23.5T400-720q0-33 23.5-56.5T480-800q33 0 56.5 23.5T560-720q0 33-23.5 56.5T480-640Z"></path></svg></span><div class="ypuoue"></div></button></div></div></div></div></div></div><div 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8:16</div></div><div class="dcCF7d"></div></div><!--TgQPHd|sQEkHe_1/ypKQA;sQEkHe_1/a3u5we;sQEkHe_1/CiuJBb;sQEkHe_1/ROKl3;sQEkHe_1/rssjMe|[["리커버리, 빌드업등 용어 설명 부탁해",null,null,null,"오후 8:16",null,null,null,"",null,null,null,null,null,"You said: 리커버리, 빌드업등 용어 설명 부탁해"]]--></div><div data-subtree="aimc" decode-data-ved="1" data-sfc-cp="" jsaction="" jscontroller="v48bt#VKyOOd" data-sfc-root="c" jsuid="sQEkHe_v" data-sfc-cb=""><div jsuid="sQEkHe_u" class="Zkbeff" jsaction="rcuQ6b:&sQEkHe_u|npT2md" jscontroller="nfCumd#tcxHxb" data-sfc-root="ep" data-wiz-uids="sQEkHe_w" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ2O0OeggIAggACAIQBQ" data-hveid="CAIIAAgCEAU" data-sfc-inited="2"><div class="pWvJNd" jsaction="" jscontroller="zp3Dsd#fP0RJ" data-sfc-root="ep" jsuid="sQEkHe_x" data-sfc-cb=""><div jsname="s7e4Od" jsaction="" jscontroller="z34MU#CsVNRe" data-sfc-root="ep" jsuid="sQEkHe_y" data-sfc-cb=""><div style="display: contents" data-container-id="4"></div><!--TgQPHd||[]--></div><div jsuid="sQEkHe_z" dir="ltr" data-container-id="main-col" data-xid="VpUvz" jsname="KFl8ub" class="mZJni Dn7Fzd" jsaction="" jscontroller="Aoijq#INwBm" data-sfc-root="ep" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3KYQeggIAggACAIQBg"><div style="display: contents" data-container-id="5"><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_1g" data-sfc-cb="" data-hveid="CAIIAAgDEAA" data-processed="true"><span style="display:none;" data-key="aimhl" data-value="" data-animation-skip="" jsaction="" jscontroller="gHKH2d#QRKSy" data-sfc-root="c" jsuid="sQEkHe_1h" data-sfc-cb=""><!--TgQPHd||[]--></span><span data-subtree="aimfl">마라톤 훈련 계획표에 자주 등장하는 </span><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_1i" data-sfc-cb="">핵심 러닝 용어 5가지<!--TgQPHd||[]--></strong>를 알기 쉽게 정리해 드립니다.<span jsuid="sQEkHe_1j" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_1j|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_1k,sQEkHe_1l,sQEkHe_1m" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_1j/HugV6--><!--cqw1tb sQEkHe_1j/HugV6--><button jsuid="sQEkHe_1l" tabindex="0" data-amic="true" data-icl-uuid="7758b44e-ccb5-4d9b-86c0-619a95461b6e" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_1j|S9kKve;mouseenter:&sQEkHe_1j|sbHm2b;mouseleave:&sQEkHe_1j|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACAMQAQ" data-hveid="CAIIAAgDEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_1n" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_1k" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACAMQAg"></div></button></span><!--TgQPHd||[["7758b44e-ccb5-4d9b-86c0-619a95461b6e",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_1o" data-sfc-cb="" data-hveid="CAIIAAgEEAA" data-processed="true">각 용어의 목적과 올바른 수행 방법을 확인해 보세요.<span jsuid="sQEkHe_1p" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_1p|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_1q,sQEkHe_1r,sQEkHe_1s" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_1p/HugV6--><!--cqw1tb sQEkHe_1p/HugV6--><button jsuid="sQEkHe_1r" tabindex="0" data-amic="true" data-icl-uuid="c8f8d252-27f8-408e-a3d6-0b7644698d50" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_1p|S9kKve;mouseenter:&sQEkHe_1p|sbHm2b;mouseleave:&sQEkHe_1p|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACAQQAQ" data-hveid="CAIIAAgEEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_1t" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_1q" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACAQQAg"></div></button></span><!--TgQPHd||[["c8f8d252-27f8-408e-a3d6-0b7644698d50",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_1u|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_1u" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><hr class="j3tEEe" jsaction="" jscontroller="llbKvd#iOlsLd" data-sfc-root="ep" jsuid="sQEkHe_1v" data-sfc-pl="||[]" data-sfc-cb="" data-processed="true"><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_1w|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_1w" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="otQkpb" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="a7qCn#ZxCkTb" data-sfc-root="ep" jsuid="sQEkHe_1x" data-sfc-cb="" data-processed="true">1. 리커버리 (Recovery / 회복)<!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_1y" data-sfc-cb="" data-hveid="CAIIAAgGEAA" data-processed="true">고강도 훈련으로 지친 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_1z" data-sfc-cb="">몸의 피로를 풀어주고 근육을 회복<!--TgQPHd||[]--></strong>시키는 과정입니다.<span jsuid="sQEkHe_20" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_20|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_21,sQEkHe_22,sQEkHe_23" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_20/HugV6--><!--cqw1tb sQEkHe_20/HugV6--><button jsuid="sQEkHe_22" tabindex="0" data-amic="true" data-icl-uuid="4a841620-32b5-4426-aa2a-792090fdb966" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_20|S9kKve;mouseenter:&sQEkHe_20|sbHm2b;mouseleave:&sQEkHe_20|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACAYQAQ" data-hveid="CAIIAAgGEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_24" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_21" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACAYQAg"></div></button></span><!--TgQPHd||[["4a841620-32b5-4426-aa2a-792090fdb966",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><ul class="KsbFXc U6u95" jsaction="" jscontroller="mPWODf#NS0kde" data-sfc-root="ep" jsuid="sQEkHe_25" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-7AUeggIAggACAcQAA" data-hveid="CAIIAAgHEAA" data-processed="true"><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_26" data-sfc-cb="" data-hveid="CAIIAAgHEAE"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_27" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_28" data-sfc-cb="">리커버리 주간<!--TgQPHd||[]--></strong>: 3주 동안 훈련 거리를 점진적으로 늘린 후, 4주 차에 거리와 강도를 30~40% 줄여 몸에 휴식을 주는 주간입니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_29" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_29|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_2a,sQEkHe_2b,sQEkHe_2c" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_29/HugV6--><!--cqw1tb sQEkHe_29/HugV6--><button jsuid="sQEkHe_2b" tabindex="0" data-amic="true" data-icl-uuid="d64a1ed5-074f-4513-b83c-e9d555cf5817" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_29|S9kKve;mouseenter:&sQEkHe_29|sbHm2b;mouseleave:&sQEkHe_29|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACAcQAg" data-hveid="CAIIAAgHEAI"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_2d" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_2a" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACAcQAw"></div></button></span><!--TgQPHd||[["d64a1ed5-074f-4513-b83c-e9d555cf5817",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_2e" data-sfc-cb="" data-hveid="CAIIAAgHEAQ"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_2f" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_2g" data-sfc-cb="">리커버리 러닝<!--TgQPHd||[]--></strong>: 매우 느린 속도로 가볍게 뛰어 혈액 순환을 촉진하고, 근육에 쌓인 젖산(피로 물질)을 제거하는 달리기입니다. 숨이 전혀 차지 않는 수준으로 달려야 합니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_2h" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_2h|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_2i,sQEkHe_2j,sQEkHe_2k" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_2h/HugV6--><!--cqw1tb sQEkHe_2h/HugV6--><button jsuid="sQEkHe_2j" tabindex="0" data-amic="true" data-icl-uuid="11b528e7-c2a9-49ca-9311-38a4739b42e6" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_2h|S9kKve;mouseenter:&sQEkHe_2h|sbHm2b;mouseleave:&sQEkHe_2h|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACAcQBQ" data-hveid="CAIIAAgHEAU"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_2l" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_2i" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACAcQBg"></div></button></span><!--TgQPHd||[["11b528e7-c2a9-49ca-9311-38a4739b42e6",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><!--TgQPHd||[]--></ul><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_2m|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_2m" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="otQkpb" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="a7qCn#ZxCkTb" data-sfc-root="ep" jsuid="sQEkHe_2n" data-sfc-cb="" data-processed="true">2. 빌드업 (Build-up / 점진적 가속)<!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_2o" data-sfc-cb="" data-hveid="CAIIAAgIEAA" data-processed="true">달리는 동안 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_2p" data-sfc-cb="">처음에는 느리게 시작해서 끝날 때 가장 빠른 속도<!--TgQPHd||[]--></strong>로 마치는 훈련입니다.<span jsuid="sQEkHe_2q" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_2q|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_2r,sQEkHe_2s,sQEkHe_2t" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_2q/HugV6--><!--cqw1tb sQEkHe_2q/HugV6--><button jsuid="sQEkHe_2s" tabindex="0" data-amic="true" data-icl-uuid="8749a09e-91bb-43ab-b2ba-cc8406d72d96" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_2q|S9kKve;mouseenter:&sQEkHe_2q|sbHm2b;mouseleave:&sQEkHe_2q|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACAgQAQ" data-hveid="CAIIAAgIEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_2u" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_2r" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACAgQAg"></div></button></span><!--TgQPHd||[["8749a09e-91bb-43ab-b2ba-cc8406d72d96",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><ul class="KsbFXc U6u95" jsaction="" jscontroller="mPWODf#NS0kde" data-sfc-root="ep" jsuid="sQEkHe_2v" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-7AUeggIAggACAkQAA" data-hveid="CAIIAAgJEAA" data-processed="true"><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_2w" data-sfc-cb="" data-hveid="CAIIAAgJEAE"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_2x" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_2y" data-sfc-cb="">방법<!--TgQPHd||[]--></strong>: 예컨대 8km 빌드업이라면, 첫 2km는 몸풀기 조깅 페이스로 시작합니다. 이후 2km마다 속도를 조금씩 올려 마지막 2km는 본인이 낼 수 있는 빠른 페이스로 마무리를 합니다.<!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_2z" data-sfc-cb="" data-hveid="CAIIAAgJEAI"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_30" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_31" data-sfc-cb="">효과<!--TgQPHd||[]--></strong>: 심폐 기능을 극대화하고, 대회 후반부에 지치지 않고 치고 나가는 지구력과 레이스 운영 능력을 길러줍니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_32" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_32|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_33,sQEkHe_34,sQEkHe_35" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_32/HugV6--><!--cqw1tb sQEkHe_32/HugV6--><button jsuid="sQEkHe_34" tabindex="0" data-amic="true" data-icl-uuid="d71be8a7-1d7a-490e-a491-d06246c87829" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_32|S9kKve;mouseenter:&sQEkHe_32|sbHm2b;mouseleave:&sQEkHe_32|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACAkQAw" data-hveid="CAIIAAgJEAM"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_36" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_33" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACAkQBA"></div></button></span><!--TgQPHd||[["d71be8a7-1d7a-490e-a491-d06246c87829",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><!--TgQPHd||[]--></ul><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_37|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_37" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="otQkpb" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="a7qCn#ZxCkTb" data-sfc-root="ep" jsuid="sQEkHe_38" data-sfc-cb="" data-processed="true">3. LSD (Long Slow Distance / 장거리 느리게 달리기)<!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_39" data-sfc-cb="" data-hveid="CAIIAAgKEAA" data-processed="true">풀코스 완주의 가장 핵심이 되는 훈련으로, <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_3a" data-sfc-cb="">긴 거리를 아주 느린 속도로 달리는 것<!--TgQPHd||[]--></strong>입니다.<span jsuid="sQEkHe_3b" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_3b|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_3c,sQEkHe_3d,sQEkHe_3e" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_3b/HugV6--><!--cqw1tb sQEkHe_3b/HugV6--><button jsuid="sQEkHe_3d" tabindex="0" data-amic="true" data-icl-uuid="ad4e149f-31e5-4f03-9d43-d36466e8ed7e" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_3b|S9kKve;mouseenter:&sQEkHe_3b|sbHm2b;mouseleave:&sQEkHe_3b|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACAoQAQ" data-hveid="CAIIAAgKEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_3f" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_3c" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACAoQAg"></div></button></span><!--TgQPHd||[["ad4e149f-31e5-4f03-9d43-d36466e8ed7e",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><ul class="KsbFXc U6u95" jsaction="" jscontroller="mPWODf#NS0kde" data-sfc-root="ep" jsuid="sQEkHe_3g" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-7AUeggIAggACAsQAA" data-hveid="CAIIAAgLEAA" data-processed="true"><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_3h" data-sfc-cb="" data-hveid="CAIIAAgLEAE"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_3i" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_3j" data-sfc-cb="">방법<!--TgQPHd||[]--></strong>: 10km를 1시간에 달리는 현재 페이스보다 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_3k" data-sfc-cb="">키로당 30초~1분 이상 더 느리게<!--TgQPHd||[]--></strong> 달립니다. 옆 사람과 계속 이야기할 수 있는 편안한 강도여야 합니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_3l" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_3l|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_3m,sQEkHe_3n,sQEkHe_3o" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_3l/HugV6--><!--cqw1tb sQEkHe_3l/HugV6--><button jsuid="sQEkHe_3n" tabindex="0" data-amic="true" data-icl-uuid="34a65dcc-17d8-4bbb-96bb-e7886aacfed2" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_3l|S9kKve;mouseenter:&sQEkHe_3l|sbHm2b;mouseleave:&sQEkHe_3l|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACAsQAg" data-hveid="CAIIAAgLEAI"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_3p" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_3m" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACAsQAw"></div></button></span><!--TgQPHd||[["34a65dcc-17d8-4bbb-96bb-e7886aacfed2",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_3q" data-sfc-cb="" data-hveid="CAIIAAgLEAQ"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_3r" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_3s" data-sfc-cb="">효과<!--TgQPHd||[]--></strong>: 속도보다는 '달리는 시간'을 늘리는 것이 목적입니다. 2~3시간 동안 지치지 않고 달릴 수 있는 몸의 지방 연소 시스템을 만들고, 발목과 무릎의 건·인대를 강화해 줍니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_3t" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_3t|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_3u,sQEkHe_3v,sQEkHe_3w" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_3t/HugV6--><!--cqw1tb sQEkHe_3t/HugV6--><button jsuid="sQEkHe_3v" tabindex="0" data-amic="true" data-icl-uuid="c356958b-877c-427a-b7ba-70a080fc42f8" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_3t|S9kKve;mouseenter:&sQEkHe_3t|sbHm2b;mouseleave:&sQEkHe_3t|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACAsQBQ" data-hveid="CAIIAAgLEAU"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_3x" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_3u" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACAsQBg"></div></button></span><!--TgQPHd||[["c356958b-877c-427a-b7ba-70a080fc42f8",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><!--TgQPHd||[]--></ul><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_3y|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_3y" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="otQkpb" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="a7qCn#ZxCkTb" data-sfc-root="ep" jsuid="sQEkHe_3z" data-sfc-cb="" data-processed="true">4. 테이퍼링 (Tapering / 컨디션 조절)<!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_40" data-sfc-cb="" data-hveid="CAIIAAgMEAA" data-processed="true">대회를 앞두고 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_41" data-sfc-cb="">훈련량은 줄이면서 몸의 에너지를 최대로 비축<!--TgQPHd||[]--></strong>하는 과정입니다.<span jsuid="sQEkHe_42" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_42|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_43,sQEkHe_44,sQEkHe_45" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_42/HugV6--><!--cqw1tb sQEkHe_42/HugV6--><button jsuid="sQEkHe_44" tabindex="0" data-amic="true" data-icl-uuid="8a0ad3a4-b5f5-4fe6-b756-a0542b4faca3" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_42|S9kKve;mouseenter:&sQEkHe_42|sbHm2b;mouseleave:&sQEkHe_42|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACAwQAQ" data-hveid="CAIIAAgMEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_46" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_43" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACAwQAg"></div></button></span><!--TgQPHd||[["8a0ad3a4-b5f5-4fe6-b756-a0542b4faca3",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><ul class="KsbFXc U6u95" jsaction="" jscontroller="mPWODf#NS0kde" data-sfc-root="ep" jsuid="sQEkHe_47" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-7AUeggIAggACA0QAA" data-hveid="CAIIAAgNEAA" data-processed="true"><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_48" data-sfc-cb="" data-hveid="CAIIAAgNEAE"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_49" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_4a" data-sfc-cb="">방법<!--TgQPHd||[]--></strong>: 대회 3주 전 최대 거리(32km)를 뛴 이후부터 주당 총 달리는 거리를 20~50%씩 뚝 떨어뜨립니다. 대신 달리는 속도는 유지하여 감각을 잃지 않게 합니다.<!--TgQPHd||[]--></span><!--TgQPHd||[]--></li><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_4b" data-sfc-cb="" data-hveid="CAIIAAgNEAI"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_4c" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_4d" data-sfc-cb="">효과<!--TgQPHd||[]--></strong>: 그동안 쌓인 만성 피로를 완벽히 회복시켜, 대회 당일 최고의 컨디션으로 출발선에 설 수 있게 만듭니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_4e" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_4e|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_4f,sQEkHe_4g,sQEkHe_4h" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_4e/HugV6--><!--cqw1tb sQEkHe_4e/HugV6--><button jsuid="sQEkHe_4g" tabindex="0" data-amic="true" data-icl-uuid="77c5b784-e94e-4eee-987a-6edff0175a72" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_4e|S9kKve;mouseenter:&sQEkHe_4e|sbHm2b;mouseleave:&sQEkHe_4e|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACA0QAw" data-hveid="CAIIAAgNEAM"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_4i" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_4f" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACA0QBA"></div></button></span><!--TgQPHd||[["77c5b784-e94e-4eee-987a-6edff0175a72",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><!--TgQPHd||[]--></ul><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_4t|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_4t" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div class="otQkpb" aria-level="3" role="heading" data-animation-nesting="" data-sfc-cp="" jsaction="" jscontroller="a7qCn#ZxCkTb" data-sfc-root="ep" jsuid="sQEkHe_4u" data-sfc-cb="" data-processed="true">5. 조깅 (Jogging)<!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_4v" data-sfc-cb="" data-hveid="CAIIAAgPEAA" data-processed="true">기초 체력을 다지고 유지하기 위한 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_4w" data-sfc-cb="">가장 기본적이고 일상적인 달리기<!--TgQPHd||[]--></strong>입니다.<span jsuid="sQEkHe_4x" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_4x|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_4y,sQEkHe_4z,sQEkHe_50" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_4x/HugV6--><!--cqw1tb sQEkHe_4x/HugV6--><button jsuid="sQEkHe_4z" tabindex="0" data-amic="true" data-icl-uuid="9369cf67-fe13-468b-91c4-b5db687e80a4" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_4x|S9kKve;mouseenter:&sQEkHe_4x|sbHm2b;mouseleave:&sQEkHe_4x|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACA8QAQ" data-hveid="CAIIAAgPEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_51" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_4y" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACA8QAg"></div></button></span><!--TgQPHd||[["9369cf67-fe13-468b-91c4-b5db687e80a4",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><ul class="KsbFXc U6u95" jsaction="" jscontroller="mPWODf#NS0kde" data-sfc-root="ep" jsuid="sQEkHe_52" data-sfc-cb="" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ-7AUeggIAggACBAQAA" data-hveid="CAIIAAgQEAA" data-processed="true"><li class="Z1qcYe" data-sfc-cp="" jsaction="" jscontroller="oSLmPe#HokZ0d" data-sfc-root="ep" jsuid="sQEkHe_53" data-sfc-cb="" data-hveid="CAIIAAgQEAE"><span class="T286Pc" data-sfc-cp="" jsaction="" jscontroller="fly6D#d5Qebf" data-sfc-root="ep" jsuid="sQEkHe_54" data-sfc-cb=""><strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_55" data-sfc-cb="">방법<!--TgQPHd||[]--></strong>: 무리하지 않고 기분 좋게 땀이 날 정도의 편안한 페이스로 30분~1시간 내외를 달립니다. 훈련 계획표에서 평일에 배치된 대부분의 달리기가 이에 해당합니다.<!--TgQPHd||[]--></span><span jsuid="sQEkHe_56" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_56|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_57,sQEkHe_58,sQEkHe_59" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_56/HugV6--><!--cqw1tb sQEkHe_56/HugV6--><button jsuid="sQEkHe_58" tabindex="0" data-amic="true" data-icl-uuid="182619b3-13e5-42ce-8df8-5dfbcb12964f" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_56|S9kKve;mouseenter:&sQEkHe_56|sbHm2b;mouseleave:&sQEkHe_56|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACBAQAg" data-hveid="CAIIAAgQEAI"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_5a" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_57" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACBAQAw"></div></button></span><!--TgQPHd||[["182619b3-13e5-42ce-8df8-5dfbcb12964f",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></li><!--TgQPHd||[]--></ul><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_5b|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_5b" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><hr class="j3tEEe" jsaction="" jscontroller="llbKvd#iOlsLd" data-sfc-root="ep" jsuid="sQEkHe_5c" data-sfc-pl="||[]" data-sfc-cb="" data-processed="true"><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_5d" data-sfc-cb="" data-hveid="CAIIAAgSEAA" data-processed="true">훈련을 진행하시면서 계획표에 적힌 요일별 용어의 목적에 맞춰 뛰시면 부상 확률을 획기적으로 낮출 수 있습니다.<span jsuid="sQEkHe_5e" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_5e|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_5f,sQEkHe_5g,sQEkHe_5h" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_5e/HugV6--><!--cqw1tb sQEkHe_5e/HugV6--><button jsuid="sQEkHe_5g" tabindex="0" data-amic="true" data-icl-uuid="ec309245-b6be-4ce5-a862-f95f06f8a9b3" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_5e|S9kKve;mouseenter:&sQEkHe_5e|sbHm2b;mouseleave:&sQEkHe_5e|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACBIQAQ" data-hveid="CAIIAAgSEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_5i" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_5f" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACBIQAg"></div></button></span><!--TgQPHd||[["ec309245-b6be-4ce5-a862-f95f06f8a9b3",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><div class="n6owBd awi2gc" data-sfc-cp="" jsaction="" jscontroller="TDBkbc#Ml18Xb" data-sfc-root="ep" jsuid="sQEkHe_5j" data-sfc-cb="" data-hveid="CAIIAAgTEAA" data-processed="true">이번 주말 장거리 훈련을 나갈 때 <strong class="Yjhzub" jsaction="" jscontroller="zYmgkd#vvzi1e" data-sfc-root="ep" jsuid="sQEkHe_5k" data-sfc-cb="">목표로 하는 러닝 시간이나 도달해보고 싶은 거리<!--TgQPHd||[]--></strong>가 있으신가요? 맞춰서 페이스 배분법을 추천해 드릴게요!<span jsuid="sQEkHe_5l" class="DHPVt Wg1cdb notranslate" jsaction="rcuQ6b:&sQEkHe_5l|npT2md" jscontroller="XqmSxe#JjQTXe" data-sfc-root="ep" data-wiz-uids="sQEkHe_5m,sQEkHe_5n,sQEkHe_5o" data-sfc-cb="" data-sfc-inited="2"><span class="NMq1me" data-animation-atomic=""><span aria-hidden="true"> </span><!--qkimaf sQEkHe_5l/HugV6--><!--cqw1tb sQEkHe_5l/HugV6--><button jsuid="sQEkHe_5n" tabindex="0" data-amic="true" data-icl-uuid="fd7b3bef-74d6-4384-a92a-6d27983523eb" aria-label="관련 링크 보기" class="vDOt8c" jsaction="click:&sQEkHe_5l|S9kKve;mouseenter:&sQEkHe_5l|sbHm2b;mouseleave:&sQEkHe_5l|Tx5Rb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQye0OeggIAggACBMQAQ" data-hveid="CAIIAAgTEAE"><span class="pxxQye T6UJT"><div class="a14YJe" jsaction="" jscontroller="sRLmTc#WhfBh" data-sfc-root="c" jsuid="sQEkHe_5p" data-sfc-cb=""><svg xmlns="http://www.w3.org/2000/svg" fill="currentColor" height="12px" viewBox="0 -960 960 960" width="12px"><path d="M440-280H280q-83 0-141.5-58.5T80-480q0-83 58.5-141.5T280-680h160v80H280q-50 0-85 35t-35 85q0 50 35 85t85 35h160v80ZM320-440v-80h320v80H320Zm200 160v-80h160q50 0 85-35t35-85q0-50-35-85t-85-35H520v-80h160q83 0 141.5 58.5T880-480q0 83-58.5 141.5T680-280H520Z"></path></svg><!--TgQPHd||[]--></div></span><div jsuid="sQEkHe_5m" style="display: none;" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQlZkReggIAggACBMQAg"></div></button></span><!--TgQPHd||[["fd7b3bef-74d6-4384-a92a-6d27983523eb",null,null,0,"","",0,null,null,null,null,0]]--></span><!--TgQPHd||[]--></div><div class="Fsg96" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_5q|npT2md" jscontroller="KHhJQ#U8DOt" data-sfc-root="ep" jsuid="sQEkHe_5q" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><!--TgQPHd||[]--></div><div jsuid="sQEkHe_5r" data-xid="Gd7Hsc" data-sfc-cp="" jsaction="aimRenderComplete:&sQEkHe_5r|FJEdde;rcuQ6b:&sQEkHe_5r|npT2md" jscontroller="a5f0he#UaTW5b" data-sfc-root="ep" data-wiz-uids="sQEkHe_5s" data-sfc-cb="" data-processed="true" data-sfc-inited="2"><div class="DBd2Wb" jsmodel="Qdu94e"><div style="display:contents;" jsaction="rcuQ6b:&sQEkHe_5t|npT2md" jscontroller="RJMArf#vkMkk" data-sfc-root="ep" jsuid="sQEkHe_5t" data-sfc-cb="" data-sfc-inited="2"><div class="v4bSkd">AI 대답에는 오류가 있을 수 있습니다. <a class="dfyMHf" aria-label="AI 모드에 관해 자세히 알아보세요. 새 탭에서 열림" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQx6APeggIAggACBQQAQ" href="https://support.google.com/websearch?p=aimode">자세히 알아보기</a></div><!--TgQPHd||[[1,0,0]]--></div><div jsuid="sQEkHe_5s" class="zkL70c"><div jsuid="sQEkHe_5u" class="RkJvxe" jsaction="rcuQ6b:&sQEkHe_5u|npT2md" jscontroller="RU9mjc#UAezx" data-sfc-root="c" data-wiz-uids="sQEkHe_5v" data-sfc-cb="" data-sfc-inited="2"><div style="display: none; visibility: hidden;"><div></div></div><div jsuid="sQEkHe_5w" class="YHsVn" data-sfc-cp="" jsaction="rcuQ6b:&sQEkHe_5w|npT2md" jscontroller="nqTR2b#MCVA2" data-sfc-root="ep" data-wiz-uids="sQEkHe_5x,sQEkHe_5y,sQEkHe_5z" data-sfc-cb="" data-sfc-inited="2"><button class="bKxaof" aria-label="텍스트 복사" jsuid="sQEkHe_5v" jsaction="click:&sQEkHe_5u|xQl1rc" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQitMSeggIAggACBQQAg" data-hveid="CAIIAAgUEAI"><span class="D2ixAc"><div class="ZU3Xof"><div data-progressvalue="0" class="C12YAe iWbLqe" style="--progress-value: 0;" jsaction="" data-wiz-attrbind="data-progressvalue=sQEkHe_60/ggNWmb;style=sQEkHe_60/mCevaf" jscontroller="fHCnId#PjOIod" data-sfc-root="c" jsuid="sQEkHe_60" data-sfc-cb=""><div class="Hz4U2 vZZmY" role="progressbar" aria-label="복사 진행 중" data-wiz-attrbind="class=sQEkHe_60/OCa4gb;aria-valuenow=sQEkHe_60/lXe76c"><div class="CfiFM"><svg class="CiMPD" xmlns="http://www.w3.org/2000/svg"><circle class="If7mAe"></circle><circle class="uKB7n"></circle></svg></div></div><!--TgQPHd||[-1,true,false]--></div></div><div class=""><svg fill="currentColor" width="20px" height="20px" focusable="false" xmlns="http://www.w3.org/2000/svg" viewBox="0 -1 13 18"><path d="M1.77734 2.96289C2.10462 2.96289 2.37012 3.22838 2.37012 3.55566C2.37003 3.86235 2.13657 4.11509 1.83789 4.14551L1.7168 4.15137C1.41824 4.18181 1.18479 4.43369 1.18457 4.74023V13.0361C1.18467 14.0181 1.98137 14.8145 2.96289 14.8145H8.88867C9.19535 14.8145 9.44797 14.5818 9.47852 14.2832L9.48438 14.1611C9.51492 13.8625 9.76754 13.6299 10.0742 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data-sfc-cb="tFbuwe=&sQEkHe_7h:XOcged" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACBQQHA" data-hveid="CAIIAAgUEBw" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">유용함</span></div><!--TgQPHd||[94,"유용함",false,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_86" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="종합" jsaction="click:&sQEkHe_86|KjsqPd;rcuQ6b:&sQEkHe_86|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_7h:XOcged" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACBQQHQ" data-hveid="CAIIAAgUEB0" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 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jsaction="click:&sQEkHe_88|KjsqPd;rcuQ6b:&sQEkHe_88|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_7h:UeUKTb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACBQQHw" data-hveid="CAIIAAgUEB8" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">잘못된 정보</span></div><!--TgQPHd||[2,"잘못된 정보",false,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_89" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="부적절한 콘텐츠" jsaction="click:&sQEkHe_89|KjsqPd;rcuQ6b:&sQEkHe_89|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_7h:UeUKTb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACBQQIA" data-hveid="CAIIAAgUECA" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">부적절한 콘텐츠</span></div><!--TgQPHd||[9,"부적절한 콘텐츠",false,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_8a" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="작동하지 않음" jsaction="click:&sQEkHe_8a|KjsqPd;rcuQ6b:&sQEkHe_8a|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_7h:UeUKTb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACBQQIQ" data-hveid="CAIIAAgUECE" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">작동하지 않음</span></div><!--TgQPHd||[70,"작동하지 않음",true,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_8b" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="유용하지 않음" jsaction="click:&sQEkHe_8b|KjsqPd;rcuQ6b:&sQEkHe_8b|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_7h:UeUKTb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACBQQIg" data-hveid="CAIIAAgUECI" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">유용하지 않음</span></div><!--TgQPHd||[11,"유용하지 않음",false,false]--></div></div><div class="PpqwWd"><div jsuid="sQEkHe_8c" class="LVpNJc" tabindex="0" role="button" aria-pressed="false" aria-label="기타" jsaction="click:&sQEkHe_8c|KjsqPd;rcuQ6b:&sQEkHe_8c|npT2md" jscontroller="gzGJue#DZO5Cb" data-sfc-root="c" data-sfc-cb="tFbuwe=&sQEkHe_7h:UeUKTb" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQ3tUQeggIAggACBQQIw" data-hveid="CAIIAAgUECM" data-sfc-inited="2"><div class="I03I8e"><svg aria-hidden="true" class="RA5WB" fill="currentColor" height="24px" viewBox="0 -960 960 960" width="24px"><path d="M382-240 154-468l57-57 171 171 367-367 57 57-424 424Z"></path></svg><span class="JDa3vd">기타</span></div><!--TgQPHd||[1,"기타",true,true]--></div></div></div><textarea class="e3RQ5d" role="textbox" jsuid="sQEkHe_7n" maxlength="1500" placeholder="세부정보를 공유해 주세요." jsaction="input:&sQEkHe_7h|mvZZ9d;userCommentUpdated:&sQEkHe_7h|CzD0lf"></textarea><!--qkimaf sQEkHe_7h/WyzG9e--><!--cqw1tb sQEkHe_7h/WyzG9e--><div class="Q2Hrgb" jsuid="sQEkHe_7v" style="display: none">이미지 및 동영상을 비롯해 이 채팅의 사본이 의견에 포함됩니다</div><div class="Q2Hrgb" jsuid="sQEkHe_7u">이 채팅의 사본이 의견에 포함됩니다.</div><div class="WrowQ" jsuid="sQEkHe_7w" style="display: none"><div class="YUewc"><span>의견에는 이 채팅의 사본과 검색 결과의 이미지가 포함됩니다.</span></div><div class="ergAUb" jsuid="sQEkHe_7x"></div></div><div class="xnHNHc" jsuid="sQEkHe_7y" style="display: none"><div class="GerDJd"><div class="LhvE7c">의견에는 이 채팅의 사본, 공유한 링크, 검색 결과 이미지가 포함됩니다.</div><div role="button" class="Q9boO" aria-expanded="false" jsaction="click:&sQEkHe_7h|MjSIU"><!--qkimaf sQEkHe_7h/lC1IR--><svg aria-hidden="true" class="Y9n7Fd" fill="currentColor" height="18px" viewBox="0 -960 960 960" width="18px"><path d="M480-344 240-584l56-56 184 184 184-184 56 56-240 240Z"></path></svg><!--cqw1tb sQEkHe_7h/lC1IR--></div></div><div jsuid="sQEkHe_7z" class="CXPIl" style="display: none;"><div class="ergAUb" jsuid="sQEkHe_80"></div><!--qkimaf sQEkHe_7h/Y6wv1e--><!--cqw1tb sQEkHe_7h/Y6wv1e--></div></div><div jsuid="sQEkHe_7r" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQo4gQeggIAggACBQQJA" data-hveid="CAIIAAgUECQ"><button class="SAvKK qmJOdc Lgh8N ivnHYc" tabindex="-1" data-sfc-cp="" jsaction="click:&sQEkHe_8d|h5M12e;" jscontroller="b44QC#gWDgJ" data-sfc-root="c" jsuid="sQEkHe_8d" data-sfc-cb="KjsqPd=&sQEkHe_7h:JzXcKd" data-ved="2ahUKEwjN1OLQtbuVAxUvhlYBHWgHGNQQmZcQeggIAggACBQQJQ" disabled="true" aria-disabled="true">제출<!--TgQPHd||[]--></button></div></div></div></div><div jsuid="sQEkHe_7p" style="display: none" class="Eonz0"><div class="mVQBZe">알려 주셔서 감사합니다.</div></div><div jsuid="sQEkHe_7s" style="display: none" class="XpWxo"><div class="VT1SYd"><div class="QRnEfb">Google은 사용자의 의견을 파악하고 서비스를 개선하기 위해 <a href="https://policies.google.com/privacy" target="_blank" class="c0nryc"><span class="sds-typography-utility__colorOnSurfaceLink" style="">개인정보처리방침</span></a> 및 <a href="https://policies.google.com/terms" target="_blank" class="c0nryc"><span class="sds-typography-utility__colorOnSurfaceLink">서비스 약관</span></a>에 따라 계정 및 시스템 데이터를 사용할 수 있습니다. 법적 문제가 있는 경우 <a href="https://support.google.com/legal/answer/3110420" target="_blank" class="c0nryc"><span class="sds-typography-utility__colorOnSurfaceLink">법적 삭제 요청을 제출</span></a>해 주시기 바랍니다.</div></div></div><!--TgQPHd||[]--></div></span></div></div><div data-zzy="1"></div><!--TgQPHd|sQEkHe_5r/Qok6p;sQEkHe_5r/ns9scf|[[1,0,1,null,0,0,1,"Ij1KavXOFLW52roPmpyIqQ8",null,null,1,0,0,0,0,1,"Explain the terms recovery and build-up used in the marathon training plan.",1,0,null,0,0,0]]--></div></div><div class="alk4p q4PqPb"><div class="IWPZAd"></div><div class="vlFi2e"></div><div class="oNvZFf"></div></div><!--TgQPHd||[]--></div><div class="SGF5Lb" data-sfc-cp="" jsaction="" jscontroller="mk5ZW#TASLyc" data-sfc-root="ep" jsuid="sQEkHe_10" data-sfc-cb=""><div style="display: contents" data-container-id="25"></div><div style="display: none;"></div><!--TgQPHd||[]--></div><div class="SGF5Lb" data-sfc-cp="" jsaction="" jscontroller="mk5ZW#TASLyc" data-sfc-root="ep" jsuid="sQEkHe_11" data-sfc-cb=""><div style="display: contents" data-container-id="26"></div><div style="display: none;"></div><!--TgQPHd||[]--></div><div class="SGF5Lb" data-sfc-cp="" jsaction="" jscontroller="mk5ZW#TASLyc" data-sfc-root="ep" jsuid="sQEkHe_12" data-sfc-cb=""><div 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|
||
|
||
.gb_Xc, .gb_Zc { text-align: left; }
|
||
|
||
.gb_Zc > * { color: rgb(196, 199, 197); line-height: 16px; }
|
||
|
||
.gb_Zc div:first-child { color: white; }
|
||
|
||
.gb_C { border-radius: 50%; }
|
||
|
||
.gb_C::before { background: var(--gm3-sys-color-on-surface-variant,#444746); border-radius: 100px; content: ""; height: 100%; left: 0px; opacity: 0; position: absolute; top: 0px; transition: opacity 0.3s ease-out; width: 100%; }
|
||
|
||
.gb_K .gb_C::before { background: var(--gm3-sys-color-on-surface-variant,#c4c7c5); }
|
||
|
||
.gb_C:hover { background-color: rgba(60, 64, 67, 0.08); }
|
||
|
||
.gb_C:focus::before, .gb_C:focus:hover::before { opacity: 0.12; }
|
||
|
||
.gb_C:active::before { opacity: 0.16; }
|
||
|
||
.gb_C:hover::before { opacity: 0.08; }
|
||
|
||
.gb_C:hover[aria-expanded="true"]::before, .gb_C[aria-expanded="true"]::before { opacity: 0.16; }
|
||
|
||
.gb_C:focus-visible { outline-style: solid; outline-width: 1px; outline-offset: 0px; outline-color: var(--gm3-sys-color-primary,#0b57d0); }
|
||
|
||
.gb_K .gb_C:focus-visible { outline-color: var(--gm3-sys-color-primary,#a8c7fa); }
|
||
|
||
.gb_E { position: absolute; pointer-events: none; top: 16px; right: 14px; display: flex; -webkit-box-pack: center; justify-content: center; -webkit-box-align: center; align-items: center; background-color: rgb(179, 38, 30); color: rgb(255, 255, 255); border-radius: 100px; height: 14px; font-family: "Google Sans"; font-size: 11px; font-weight: 500; line-height: 16px; padding: 2px; transform: translate(50%, -50%); z-index: 1; }
|
||
|
||
.gb_F { margin: 4px; }
|
||
|
||
.gb_K .gb_E { background-color: rgb(242, 184, 181); color: rgb(66, 4, 0); }
|
||
|
||
.gb_S[aria-expanded="true"] { background-color: rgba(60, 64, 67, 0.1); }
|
||
|
||
.gb_S:focus-visible { outline: rgb(65, 106, 207) solid 1px; outline-offset: 0px; }
|
||
|
||
.gb_K .gb_S[aria-expanded="true"] { background-color: rgba(232, 234, 237, 0.1); }
|
||
|
||
.gb_K .gb_S:focus-visible { outline-color: rgb(184, 205, 247); }
|
||
|
||
@-webkit-keyframes focus-animation-2px {
|
||
0% { outline-color: transparent; outline-offset: 0px; outline-width: 0px; }
|
||
100% { outline-offset: 2px; outline-width: 1px; }
|
||
}
|
||
|
||
@keyframes focus-animation-2px {
|
||
0% { outline-color: transparent; outline-offset: 0px; outline-width: 0px; }
|
||
100% { outline-offset: 2px; outline-width: 1px; }
|
||
}
|
||
|
||
.gb_y .gb_A::before { content: " "; position: absolute; top: 0px; left: 0px; width: 100%; height: 100%; opacity: 0; border-radius: 100px; background: var(--gm3-sys-color-on-primary,#fff); transition: opacity 0.5s ease-out; }
|
||
|
||
.gb_y .gb_A:hover { cursor: pointer; box-shadow: rgba(0, 0, 0, 0.3) 0px 1px 2px 0px, rgba(0, 0, 0, 0.15) 0px 1px 3px 1px; }
|
||
|
||
.gb_y .gb_A:hover::before { opacity: 0.08; }
|
||
|
||
.gb_y .gb_A:active::before, .gb_y .gb_A:active:focus::before { opacity: 0.12; }
|
||
|
||
.gb_y .gb_A:active, .gb_y .gb_A:active:focus { box-shadow: none; }
|
||
|
||
.gb_y .gb_A:focus-visible::before { opacity: 0.12; }
|
||
|
||
.gb_y .gb_A:focus-visible { box-shadow: none; }
|
||
|
||
.gb_y .gb_A:focus-visible { outline-style: solid; outline-color: var(--gm3-sys-color-primary,#0b57d0); animation: 0.3s ease-in-out 0s 1 normal forwards running focus-animation-2px; }
|
||
|
||
@media (forced-colors: active) {
|
||
.gb_y .gb_A { border-width: 1px; border-style: solid; border-image: none; border-color: var(--gm3-sys-color-outline,#747775); }
|
||
.gb_y .gb_A:focus-visible { outline: transparent solid 2px; }
|
||
}
|
||
|
||
.gb_y.gb_K .gb_A::before { background: var(--gm3-sys-color-on-secondary-fixed,#001d35); }
|
||
|
||
.gb_y.gb_K .gb_A:focus-visible { outline-color: var(--gm3-sys-color-secondary-fixed,#c2e7ff); }
|
||
|
||
@media (forced-colors: active) {
|
||
.gb_y.gb_K .gb_A { border-color: var(--gm3-sys-color-outline,#8e918f); }
|
||
}
|
||
|
||
.gb_B { border-radius: 50%; }
|
||
|
||
.gb_B:hover { background: rgba(68, 71, 70, 0.08); }
|
||
|
||
.gb_B:active, .gb_B:focus { background: rgba(68, 71, 70, 0.12); }
|
||
|
||
.gb_B:focus-visible { outline-color: ; outline-width: 1px; outline-style: solid; outline-offset: -1px; }
|
||
|
||
.gb_K .gb_B:hover { background: rgba(196, 199, 197, 0.08); }
|
||
|
||
.gb_K .gb_B:active, .gb_K .gb_B:focus { background: rgba(196, 199, 197, 0.12); }
|
||
|
||
.gb_K .gb_B:focus-visible { outline-color: ; outline-width: 1px; outline-style: solid; outline-offset: -1px; }
|
||
|
||
.gb_B .gb_T { display: block; }
|
||
|
||
.gb_C::after { content: ""; position: absolute; inset: -4px; }
|
||
|
||
@-webkit-keyframes apd-ring-fade-in {
|
||
0% { opacity: 0; }
|
||
100% { opacity: 1; }
|
||
}
|
||
|
||
@keyframes apd-ring-fade-in {
|
||
0% { opacity: 0; }
|
||
100% { opacity: 1; }
|
||
}
|
||
|
||
.gb_U { animation: 0.25s ease-in 0s 1 normal none running apd-ring-fade-in; }
|
||
|
||
.gb_Ma { background: none; border: 1px solid transparent; border-radius: 50%; box-sizing: border-box; cursor: pointer; height: 40px; margin: 8px; outline: none; padding: 1px; position: absolute; right: 0px; top: 0px; width: 40px; }
|
||
|
||
.gb_Ma:hover { background-color: rgba(68, 71, 70, 0.08); }
|
||
|
||
.gb_Ma:active, .gb_Ma:focus { background-color: rgba(68, 71, 70, 0.12); }
|
||
|
||
.gb_Ma:focus-visible { border-color: rgb(11, 87, 208); outline: transparent solid 1px; outline-offset: -1px; }
|
||
|
||
.gb_K .gb_Ma:hover { background-color: rgba(227, 227, 227, 0.08); }
|
||
|
||
.gb_K .gb_Ma:active, .gb_K .gb_Ma:focus { background-color: rgba(227, 227, 227, 0.08); }
|
||
|
||
.gb_K .gb_Ma:focus-visible { border-color: rgb(168, 199, 250); }
|
||
|
||
.gb_Na .gb_Oa { border: 1px solid transparent; border-radius: 4px; color: rgb(11, 87, 208); }
|
||
|
||
.gb_Oa:hover { color: rgb(8, 66, 160); }
|
||
|
||
.gb_Oa:active, .gb_Oa:focus { color: rgb(6, 46, 111); }
|
||
|
||
.gb_Oa:focus-visible { border-color: rgb(11, 87, 208); text-decoration: none; }
|
||
|
||
.gb_K .gb_Oa { color: rgb(168, 199, 250); }
|
||
|
||
.gb_K .gb_Oa:hover { color: rgb(211, 227, 253); }
|
||
|
||
.gb_K .gb_Oa:active, .gb_K .gb_Oa:focus { color: rgb(236, 243, 254); }
|
||
|
||
.gb_K .gb_Oa:focus-visible { border-color: rgb(168, 199, 250); color: rgb(168, 199, 250); outline: none; }
|
||
|
||
.gb_Pa { box-shadow: rgba(60, 64, 67, 0.3) 0px -1px 2px 0px, rgba(60, 64, 67, 0.15) 0px -2px 6px 2px; height: calc(100% - 16px); left: 0px; margin: 8px; position: absolute; top: 0px; width: calc(100% - 16px); }
|
||
|
||
.gb_Qa.gb_Pa { border-radius: 28px; box-shadow: rgba(0, 0, 0, 0.15) 0px 2px 6px 2px, rgba(0, 0, 0, 0.3) 0px 1px 2px 0px; height: 290px; }
|
||
|
||
@media only screen and (max-width: 452px) {
|
||
.gb_Qa.gb_Pa { border-radius: 0px; height: 100%; margin: 0px; max-width: unset; padding: 0px; width: 100%; }
|
||
}
|
||
|
||
sentinel { }
|
||
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|
||
@charset "utf-8";
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||
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||
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Content-Type: image/jpeg
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Content-Transfer-Encoding: binary
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|
||
���� |