UNIT 3 Section Ⅱ-（配套教参Word版）【创新教程·五维课堂】2026-2027学年高中英语必修第一册同步讲义（人教版）

本讲义聚焦体育主题，系统梳理核心词汇（如event, host, track等）、短语（come along, work out等）及重点句型（定语从句、动名词作主语等），通过词汇精讲（如host的“主办/主持”用法）和句式精析搭建从基础到语篇的学习支架，衔接完形填空、语法填空等综合练习。 该资料以“语言能力+思维品质”为核心设计，词汇拓展（如determine→determination）和句型分析（如定语从句修饰athlete）提升语言运用能力，完形填空结合真实减肥情境培养逻辑思维。课中辅助教师系统授课，课后即学活用练习与微写作助力学生巩固知识，查漏补缺。

Section Ⅱ　Listening and Speaking & Reading and Thinking(Ⅱ) [重点单词] 1．　event　 n．比赛项目；大事；公开活动 2．　host　 vt.主办；主持 n．主人；东道主；节目主持人 3．　track　 n．跑道；足迹；铁路轨道 vi.& vt.跟踪；追踪 4．　sweat　 n．汗水；出汗 vi.& vt.(使)出汗；流汗；出汗弄湿 5．　legend　 n．传奇故事/人物；传说 6．　master　 n．高手；主人 vt.精通；掌握 7．　honour　 n．荣誉；尊敬；荣幸 8．　glory　 n．荣誉；光荣；赞美 9．　medal　 n．奖章；勋章 10．　captain　 n．(运动队)队长；船长；机长 11．　athlete　 n．运动员；运动健儿 12．　badminton　 n．羽毛球运动 13．　fitness　 n．健康；健壮；适合→　fit　 adj.健康的；合适的 14．　gym　 n．健身房；体育馆→　gymnastics　 n．体操(训练) 15．　champion　 n．冠军；优胜者→　championship　 n．锦标赛；冠军赛；冠军称号 16．　determine　 v．决定；决心→　determination　 n．决心；决定 17．　injure　 vt.使受伤；损害→　injured　 adj.受伤的；有伤的→　injury　 n．伤害；损伤 18．　grace　 n．优雅；优美→　graceful　 adj.优美的；优雅的 19．　failure　 n．失败；失败的人或事→　fail　 v．失败；没通过 [重点短语] 1．　come along　　跟随；到达；进步；赶快 2．　track and field　　田径 3．　work out　　锻炼；计算出；解决 4．　make it　　获得成功；准时到达 5．　set an example　　树立榜样 6．　fall apart　　破裂；破碎；崩溃 7．　lose heart　　丧失信心；泄气 8．　give up　　放弃；投降 [重点句型] 1．It's up to you，isn't it? [句式精析] 主系表简单句。be up to 由……来定。 试译：　由你来定，好吗？　 2．They must be athletes who are masters in their sports and also set good examples for others. [句式精析] 这是一个带有定语从句的简单句。who 引导的定语从句修饰athletes。 试译：　他们必须是在他们体育领域的高手，而且为其他人树立了很好的榜样。　 3．Losing two important players was a big challenge，.... [句式精析] 动名词短语作主语。 试译：　失去两名主力队员是一大挑战……。　 4．The Boys and Girls Club which he started in Chicago has been helping young people since 1996. [句式精析] which引导的定语从句修饰club。 试译：　他在芝加哥创建的“男孩女孩俱乐部”从1996年至今一直在帮助年轻人。　 [词汇精讲] 1．(教材P37)Zhangjiakou，a beautiful city in northern China，will host the Youth Ski Race in December. 张家口，中国北方一个美丽的城市，将在12月份主办青年滑雪比赛。　host vt. 主办；主持 ◆[佳句感知] The World Adolescent Robotics Competition will be hosted in Tianjin at the end of July in order to promote the development of robotics. 世界青少年机器人大赛将于7月底在天津举办，以推动机器人技术的发展。 [归纳拓展]　host n．　主人；东道主；(广播、电视的)主持人 hostess　女主人；女东道主；女(广播、电视的)主持人 ◆[即学活用] 语法填空 ①We sincerely wish China success in 　hosting　(host)the 2022 Olympic Winter Games. ②Mary used to be a successful 　hostess　(host)in a TV station of that city. 2．(教材P37)Come and work out at a gym! 来，到一个体育馆来锻炼！　work out锻炼身体，做运动；解决，解答；计算出；产生结果，发展；制订出 ◆[佳句感知] To build up my strength，I go to the sports club and work out once a week. 为了增强我的力量，我每周去体育俱乐部锻炼一次。 [归纳拓展]　work at　从事/致力于…… work on　从事……；继续…… out of work　失业 ◆[即学活用] 完成句子 ①You know，　how to work out　 everything with math is so important. 你知道，如何用数学解决一切问题是如此的重要。 单句语法填空 ②Scientists are still working 　on　 inventing methods of reaching outer space. ③While he pays a visit to Disneyland，I work 　out　 in the gym. 一词多义　(写出下列句中work out的含义) ④The famous actor keeps fit by working out for an hour every morning.　锻炼身体　 ⑤Neither the teacher nor his students know how to work out the problem.　解决，解答　 ⑥The area can be easily worked out if you know the length and the width.　计算出　 ⑦The research centre worked out a new plan and decided to carry it out immediately.　制订出　 ⑧You can't predict everything.Often things don't work out as you expect.　产生结果　 3．(教材P37)If you want to lose weight，too，I recommend using the spin bike. 如果你也想减肥，我强烈建议你使用动感单车。　recommend vt. 推荐，介绍；劝告，建议 ◆[佳句感知] Our hosts shared many of their experiences and recommended wonderful places to eat，shop and visit. 我们的主人分享了他们很多经历，并向我们推荐了好吃的地方，购物的好去处以及参观的好地方。 [归纳拓展]　 (1)recommend doing sth.　建议做某事 recommend sb.to do sth.　建议某人做某事 recommend that sb.(should)do sth. 建议某人做某事 (2)recommend sb.as　推荐某人为…… recommend sb.sth.＝recommend sth.to sb. 向某人推荐某物 (3)recommendation n．　推荐；建议 ◆[佳句背诵] ①I strongly recommend your visiting the Yangtze River and Mountain Tai. ②I strongly recommend that you should visit the Yangtze River and Mountain Tai. ◆[即学活用] 完成句子 ①She 　was recommended　 for the post by a colleague. 她由一个同事推荐担任这一职务。 单句语法填空 ②He recommends 　going　(go)hiking this weekend. ③He strongly recommended that I 　(should)apply　(apply)for a position in that company. 一句多译 你能给我推荐一名好的牙医吗？ ④Can you 　recommend me a good dentist？　 ⑤Can you 　recommend a good dentist to me？　 4．(教材P37)Maybe at first，but you'll get used to it. 或许一开始是这样，但你会习惯的。　get used to 习惯于 ◆[佳句感知] I hope you will get used to living there and have a good time. 我希望你会习惯住在那里，过得愉快。 [归纳拓展]　(1)be/become/grow/get used to (doing)sth.＝be/become/grow/get accustomed to (doing)sth.　习惯于(做)某事 (2)be used to do sth.　被用来做某事 (3)used to do sth.　过去常常做某事(暗示现在已经不做了) ◆[即学活用] 语法填空 ①Mary does not get used to 　going　(go)to school by public transport. ②An important part of its corn is used 　to feed　(feed)chickens，pigs，and cattle. 完成句子 ③　We used to sit　 in the yard at night and admire the moonlight. 我们过去常常晚上坐在院子里欣赏月光。 5．(教材P37)It's up to you, isn't it? 这取决于你，不是吗？　be up to sb.(to do...) 由某人决定；该某人(做……) ◆[佳句感知] (1)New students are now aware that they are likely to leave university up to ￡15,000 in debt. 新生已清楚地认识到毕业时他们可能背负高达15,000英镑的债务。 (2)I haven't received any letter from her up to the present. 直到现在我还没收到他的来信。 (3)Michael is not really up to that job. 迈克尔确实不胜任那项工作。 (4)It's up to you whether you will join us in the discussion. 你是否参加我们的讨论由你自己决定。 [归纳拓展]　up to　常见的其他意义：多达；直到；能胜任，有某种能力；正在做或忙于某事 It's up to sb.to do sth.　应由某人负责做某事 ◆[即学活用] 单句语法填空 ①It's up to you 　to choose　(choose)which arrangement we should choose. 一词多义　(写出下列句子中黑体词的汉语意思) ②Who do you think is up to the job？　适合；胜任　 ③The newlybuilt stadium can hold up to 200,000 people.　多达　 ④We haven't got any news about the lost package up to now.　直到　 ⑤What are you up to now？　从事　 6．(教材P38)As a player，Lang Ping brought honor and glory to her country. 作为一个运动员，郎平给她的国家带来了荣誉和光荣。　honor n. 尊敬，敬意；荣誉，光荣 ◆[佳句感知] (1)He considered it an honor. 他认为那是一件荣耀的事。 (2)We gave a dinner in honor of our guests. 我们设宴款待客人。 (3)Such a man is an honor to his country. 这样的人是国家的光荣。 (4)I feel greatly honored to make a speech here. 在这儿发表演讲，我感到非常荣幸。 [归纳拓展]　(1)honor vt.　给予荣誉；使得到尊敬/荣誉 have the honor 　有做某事的荣幸 (2)in honor of...　向……表示敬意；为纪念…… (3)be/feel honored to do sth.　做某事感到荣幸 ◆[佳句背诵] It's my honor to be here to share with you my opinions on what to learn in senior high school. 很荣幸在此与你分享高中学习内容的看法。 ◆[即学活用] 完成句子 ①I feel it 　a great honor to be invited.　 承蒙邀请，深感荣幸。 ②A ceremony was held 　in honor of those killed in battle.　 为纪念阵亡将士举行了一个仪式。 单句语法填空 ③I feel extremely 　honored　(honor)to have been mentioned in his speech. 7．(教材P38)When the Chinese team was preparing for the 2015 World Cup，her determination was tested. 当中国队在准备2015年世界杯的时候，她的决心得到了检验。　determination n. 决心；决定 ◆[佳句感知] (1)I determine him to be a worker. 我确定他是个工人。 (2)We are determined to complete the road in 2 months. 我们决定在两个月之内完成这条路。 [归纳拓展]　(1)determine v．　测定，确定 (2)determine to do...　决定做……(表示动作) determine on/upon (doing)sth.　决定(做)某事 (3)determined adj.　坚决的；有决心的 be determined to do...　决心做……(表示状态) ◆[佳句背诵] The important thing in life is to have a great aim and the determination to attain(实现)it. ◆[即学活用] 单句语法填空 ①Yesterday，I sat with my son，Shepherd，　determined　(determine)to test my own theory on this. ②I have determined 　on　 going to Tibet after graduation. ③The government's action shows its 　determination　(determined)to control the situation. 一句多译 她决定长大后当医生。 ④She 　was determined to become　 a doctor when she grew up.(determined) ⑤She 　determined to become　 a doctor when she grew up.(determine) [句式精析] 1．(教材P38)They must be athletes 　who are masters in their sports　 and also set good examples for others. 他们必须是在他们体育领域的高手，而且为其他人树立了很好的榜样。　◆[句式分析] 本句为关系代词who引导的定语从句。在定语从句中，若先行词为人，定语从句可用关系代词who或that引导，who或that在从句中可作主语或宾语。若关系代词在定语从句中作宾语，也可用whom引导定语从句。 ◆[佳句感知] A rescue worker risked his life saving two tourists who had been trapped in the mountains for two days. 一个救援人员冒着生命危险挽救了两个被困在山里两天的旅游者。 ◆[即学活用] 单句语法填空 ①She is a teacher 　who/that　 has much teaching experience. ②She is the girl with 　whom　 I contacted. 句型转换 ③The person you just talked to is Mr.Li. →The person 　to whom　 you just talked is Mr.Li. 2．(教材P38)　Losing two important players　 was a big challenge，but Lang Ping did not lose heart. 失去两位重要的运动员是一个巨大的挑战，但郎平没有灰心。　◆[句式分析] 本句为一个并列句，but前后各为一个分句。在第一个分句中，Losing two important players是动名词短语作主语。注意：动名词(短语)作主语时，谓语动词用单数。在“It is no use...”，“It is no good...”，“It is fun...”，“It is a waste of time...”等句型中，通常用动名词作真实主语。 ◆[佳句感知] To be frank，studying for a degree in a different culture is never easy. 坦率地说，在不同的文化背景下攻读学位绝非易事。 ◆[即学活用] 完成句子 ①　Wasting a person's time　 is the same as killing him for his property. 浪费别人的时间等同于谋财害命。 ②　Ignoring the difference between the two research findings　 will be one of the worst mistakes you make. 忽视这两项研究结果之间的不同将会是你犯的最严重的错误之一。 3．(教材P38)Jordan's skills were impressive，but the mental strength that he showed 　made him unique.　 乔丹的技巧使人印象深刻，但他表现出的精神力量使得他很独特。　◆[句式分析] 本句为一个并列句，but前后各为一个分句。其中第二个分句中that he showed为定语从句，修饰先行词the mental strength，that为关系代词，在从句中作宾语。make后跟复合宾语。宾语部分由名词或代词组成，宾语补足语部分可由名词、形容词、分词或不定式充当。表示“使某人/某物……”。 ◆[佳句感知] These activities at bedtime can get kids excited and make it hard for them to calm down and sleep. 睡前的这些活动会让孩子们兴奋，让他们很难平静下来睡觉。 ◆[即学活用] 单句语法填空 ①The emperor determined to make his empire extremely 　powerful　(power)． ②The boss made his workers 　work　(work)from morning till night. ③Can I make myself 　heard　(hear)in such a voice? 句型转换 ④His father's death made him leave school. →He 　was made to leave school　 by his father's death. 对应课时作业P197 Ⅰ.单词拼写 1．So when his mother gave him the 　medal　(奖牌)，he knew right away what he had to do. 2．Living with 　host　(东道主)families remains popular among language travel students. 3．Years ago，an important 　event　(重大事件)occurred in my life that would change it forever. 4．(全国Ⅰ)Race walking shares many 　fitness　(健康)benefits.with running.... 5．　Legend　(传说)has it that the lake was formed by the tears of a goddess. 6．We saw wild animals' 　tracks　(足迹)near the cave. 7．The painting is clearly the work of a 　master　(大师)． 8．(山东)．..she remained in good academic standing and graduated with 　honours　(荣誉)． 9．Practising Chinese Kungfu can not only build up one's 　strength　(体力)，but also develop one's character. 10．Her every movement is very 　graceful　(优雅的)． 11．An 　honourable　(值得尊重的)death is better than a disgraceful(不体面的)life. 12．The man succeeded in the last owing to his great 　determination　(决心)． Ⅱ.短语填空 1．If he doesn't have the smart phone for a day，it feels as if the whole world could 　fall apart　(崩溃)． 2．The sports meeting has been put off(推迟)　because of　(因为)the bad weather. 3．How many of you 　made it　(成功)to the top of the mountain in the end? 4．—Where shall we spend our holiday? —It 　is up to　(由……决定)you. 5．She wants to 　come along　(一起来)with us to the movie. 6．Faced with so many difficulties，they decided to 　give up　(放弃)their plan. 7．You have 　set an example　(树立榜样)for us，and we intend to follow your example. 8．Don't 　lose heart　(灰心)；make another try. 9．It took me some time to 　work out　(弄清楚)what was causing this. 10．He quickly 　got used to　(适应)the strong academic atmosphere and colorful activities in the college. Ⅲ.单句语法填空 1．Tom，this isn't your first time being late， 　is　 it? 2．I used 　to play　(play)basketball on weekends，but have been very busy now. 3．Their Chinese peers in the typical Chinese dress would be highly 　impressive　(impress)． 4．He believes that it's very important 　to read　(read)English every morning in order to learn it well. 5．We came home and found her 　sleeping　(sleep)on the sofa. 6．I 　was honoured　(honour)to have been invited to your party. 7．　As　 an excellent athlete，she is loved by people all over the country，especially young people. 8．The captain led his team 　to　 victory. 9．The art show was far from being a 　failure　(fail)；it was a great success. 10．We 　have been working　(work)on this project for over a month now. Ⅳ.对点微写作短文(50词左右) 1．你可能知道许多NBA的篮球明星，但是说起中国的NBA传奇人物( legend)，姚明是最佳的。 2．他曾经给我们国家带来荣耀(honour and glory)。尽管几次受到伤病(injury)困扰，他还是向我们展示了他的力量和决心(strength and determination)。 答案：　You may know many basketball stars in NBA，but speaking of the living legends of Chinese NBA players，Yao Ming is the best.He once brought honour and glory to our country.Though injury bothered him several times，he showed us his strength and determination.　 Ⅰ.完形填空 A woman who hated her body has shared an important message on Instagram about how exercise has greatly changed her.It has improved not only her build but also her 　____1____　. In a video clip shared by Cheryl，she 　____2____　 the difference between “wanting to lose weight to look good” and “losing weight to feel good”．The video showcases her 22­pound weight­loss journey，which has been far from 　____3____　.She told Newsweek about the documented highs and lows，which 　____4____　 more than 1.1 million views online.She said：“I wanted to show the realistic side of a(n) 　____5____　 weight loss while sending out a message that the mindset shift is the most powerful part of the journey.” Before starting her exercise plan and healthier eating in May，Cheryl felt insecure and 　____6____　 confidence.This led her to adopt a “mind over matter(物质)” approach as she continues to 　____7____　 five to six times per week，even when she doesn't want to.“I did feel burnt out at times，but every time I lay in bed and thought about 　____8____　 the gym，I always thought back to the times when I was overweight and unattractive，” Cheryl told Newsweek.“It's awful to be unwanted.” The videos include her preparing salad，eggs，and vegetables; walking with a smile on her face to the gym; and 　____9____　 weights.“I used to 　____10____　 going to the gym，but now，it is like my safe haven.Whether I am sad or angry，I kind of just let all my 　____11____　 out at the gym，” Cheryl said. “I feel amazing.I learned to enjoy the process of 　____12____　 my body and creating a healthy lifestyle，” Cheryl added. So far，Cheryl has received a sea of 　____13____　 online on the video that has more than 76,000 likes.“It's incredible.Your 　____14____　 ，devotion，determination and patience 　____15____　！ Keep it up，” said one user. 1．A.mindset　　　　　 B．efficiency C．performance D．tolerance 2．A.inspects B．observes C．highlights D．appreciates 3．A.possible B．realistic C．challenging D．easy 4．A.exchanged B．gathered C．presented D．adopted 5．A.healthy B．negative C．medical D．awful 6．A.built B．restored C．lacked D．enhanced 7．A.calm down B．work out C．give out D．break down 8．A.skipping B．solving C．passing D．investigating 9．A.throwing B．gaining C．lifting D．consuming 10．A.regret B．fancy C．miss D．fear 11．A.energies B．emotions C．motives D．spirits 12．A.loving B．expanding C．continuing D．examining 13．A.criticism B．support C．doubt D．advice 14．A.kindness B．generosity C．self­control D．honesty 15．A.ran out B．worn out C．showed off D．paid off [语篇解读]　本文是一篇记叙文。讲述了曾经厌恶自己身材的谢丽尔通过锻炼实现减肥，并在Instagram上分享自己的经历的故事。 1．A　[考查名词词义辨析。句意：锻炼不仅改善了她的体型，也改变了她的心态。A.mindset心态；B.efficiency效率；C.performance表现；D.tolerance容忍。根据下文“sending out a message that the mindset shift is the most powerful part of the journey”可知，谢丽尔强调“心态转变”是减肥过程中最重要的部分，说明锻炼也改善了她的“心态”。] 2．C　[考查动词词义辨析。句意：在谢丽尔分享的一段视频中，她强调了“为变好看而减肥”和“为感觉良好而减肥”之间的区别。A.inspects检查；B.observes观察；C.highlights强调；D.appreciates欣赏。根据下文谢丽尔想要传递的“the mindset shift is the most powerful part”这一核心观点以及视频主题可知，她在视频中“强调”了两种减肥理念的不同。] 3．D　[考查形容词词义辨析。句意：视频展示了她减重22磅的历程，这绝非易事。A.possible可能的；B.realistic现实的；C.challenging有挑战性的；D.easy容易的。根据下文“the documented highs and lows”以及“I did feel burnt out at times”可知，减肥过程中有起有伏，她还曾感到疲惫不堪，说明这个过程“不容易”。] 4．B　[考查动词词义辨析。句意：她向《新闻周刊》讲述了自己记录的起伏经历，这些经历在网上获得了超过110万的浏览量。A.exchanged交换；B.gathered 获得，聚集；C.presented呈现；D.adopted采用。根据下文“more than 1.1 million views online”可知，这里指视频“获得”了大量浏览量。] 5．A　[考查形容词词义辨析。句意：她说：“我想展示健康减肥的真实一面，同时传递一个信息：心态转变是这段旅程中最强大的部分。”A.healthy健康的；B.negative消极的；C.medical医疗的；D.awful 糟糕的。根据下文“starting her exercise plan and healthier eating”可知，谢丽尔通过锻炼和健康饮食减肥，说明她展示的是“健康”减肥的过程。] 6．C　[考查动词词义辨析。句意：在五月份开始锻炼计划和健康饮食之前，谢丽尔感到不安且缺乏自信。A.built建立；B.restored恢复；C.lacked缺乏；D.enhanced增强。根据上文“A woman who hated her body”以及“felt insecure”可知，谢丽尔当时厌恶自己的身材、感到不安，说明她“缺乏”自信。] 7．B　[考查动词短语辨析。句意：这让她采取了“精神战胜物质”的方法，即使在不想动的时候，她仍然坚持每周锻炼五到六次。A.calm down冷静；B.work out锻炼；C.give out分发；D.break down抛锚，崩溃，分解。根据上文 “exercise has greatly changed her”以及“starting her exercise plan”可知，这里指她每周“锻炼”五到六次。] 8．A　[考查动词词义辨析。句意：谢丽尔告诉《新闻周刊》：“我有时确实感到筋疲力尽，但每次躺在床上想不去健身房时，我总会回想起自己超重且不好看的时候。”A.skipping跳过，不去做；B.solving解决；C.passing通过；D.investigating调查。根据上文“even when she doesn't want to”以及下文“thought back to the times when I was overweight”可知，她偶尔不想去锻炼，即“不去”健身房。] 9．C　[考查动词词义辨析。句意：视频内容包括她准备沙拉、鸡蛋和蔬菜；面带微笑走向健身房；以及举重。A.throwing扔；B.gaining获得；C.lifting举起；D.consuming消耗。根据上文“exercise plan”以及健身场景可知，“lifting weights”是固定搭配，意为“举重”，是常见的健身项目。] 10．D　[考查动词词义辨析。句意：谢丽尔说：“我以前很害怕去健身房，但现在它就像我的避风港。不管我是难过还是生气，我都能在健身房把所有情绪释放出来。”A.regret后悔；B.fancy喜爱；C.miss想念；D.fear害怕。根据下文“but now，it is like my safe haven”的转折可知，她以前和现在对健身房的态度相反，现在视其为避风港，以前则“害怕”去。] 11．B　[考查名词词义辨析。句意同上。A.energies精力；B.emotions情绪；C.motives动机；D.spirits精神。根据上文“Whether I am sad or angry”可知，难过、生气都属于“情绪”，她在健身房释放这些情绪。] 12．A　[考查动词词义辨析。句意：谢丽尔补充道：“我感觉棒极了。我学会了享受关爱自己身体、养成健康生活方式的过程。”A.loving关爱；B.expanding扩大；C.continuing继续；D.examining检查。根据上文她从厌恶自己身材到接受并通过健康方式改变自己并结合后文“creating a healthy lifestyle”可知，她学会了“关爱”自己的身体。] 13．B　[考查名词词义辨析。句意：到目前为止，谢丽尔在这段获得超过7.6万个赞的视频下，收到了大量网友的支持。A.criticism批评；B.support支持；C.doubt怀疑；D.advice建议。根据下文“more than 76,000 likes”以及网友评论“It's incredible”以及“Keep it up”可知，她获得了网友的“支持”。] 14．C　[考查名词词义辨析。句意：一位网友评论道：“太不可思议了。你的自制力、投入、决心和耐心都得到了回报！坚持下去！”A.kindness善良；B.generosity慷慨；C.self­control自制力；D.honesty诚实。根据上文“even when she doesn't want to”仍坚持锻炼可知，这体现了她的“自制力”。] 15．D　[考查动词短语辨析。句意同上。A.ran out用完；B.worn out磨损；C.showed off炫耀；D.paid off得到回报。根据上文谢丽尔成功减重、心态转变并获得大量支持，并结合上文“devotion，determination and patience”可知，她的付出“得到了回报”。] Ⅱ.语法填空 The idea of running long distances can be discouraging at first.1.　However　，with a lot of patience and a babysteps approach，you can steadily develop a solid pace that will last for longer and 2.　longer　(long)stretches，even while you chat with your running partner! Whether you are only beginning to run or have already made a practice of it，design a training schedule 3.　based　(base)on your current abilities.Forget“no pains，no gains”．Resist the urge 4.　to push　(push)yourself too hard or too fast.Keep your runs sensible and achievable,5.　especially　(especial)in the beginning. Running is an exercise with a risk of 6.　injury　(injure)，especially for beginners.The tortoisewinstherace manner will decrease your chance of injuring yourself. If you have little or no miles under 7.　your　(you)belt，alternate between running and 8.　walking　(walk)in the beginning.Jog for one minute，and then walk for four.Repeat three more times for a total workout of 20 9.　minutes　(minute)．As the oneminute jogging intervals become easier from one workout to the next，double them 10.　to　 two minutes each and decrease the walking intervals to three.Continue to increase the jogging and decrease the walking over time until you are comfortably running for a total 20­minute stretch. 学科网（北京）股份有限公司 $