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並前往https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/

Get running with Couch to 5K - NHS

NHS Couch to 5K will help you gradually work up towards running 5km in just 9 weeks. What is Couch to 5K? Couch to 5K is a running plan for absolute beginners.

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