{"id":1685,"date":"2023-04-06T11:18:25","date_gmt":"2023-04-06T11:18:25","guid":{"rendered":"https:\/\/mojclub.com\/?p=1685"},"modified":"2023-04-06T11:18:27","modified_gmt":"2023-04-06T11:18:27","slug":"3000-meters-running-training-program","status":"publish","type":"post","link":"https:\/\/mojclub.com\/3000-meters-running-training-program\/","title":{"rendered":"\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0648 \u06f3\u06f0\u06f0\u06f0 \u0645\u062a\u0631: \u0633\u0637\u062d \u0645\u0628\u062a\u062f\u06cc \u0648 \u0645\u062a\u0648\u0633\u0637"},"content":{"rendered":"\n<p>\u062f\u0648\u06cc\u062f\u0646 \u06f3\u06f0\u06f0\u06f0 \u0645\u062a\u0631 \u06cc\u0627 \u062d\u062f\u0648\u062f \u06f1\u066b\u06f8\u06f6 \u0645\u0627\u06cc\u0644 \u0645\u0639\u0645\u0648\u0644\u0627 \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u0622\u062e\u0631\u06cc\u0646 \u062d\u062f \u062f\u0648\u06cc\u062f\u0646 \u062f\u0631 \u0645\u0633\u0627\u0641\u062a \u0647\u0627\u06cc 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id=\"h-\u0628\u0631\u0646\u0627\u0645\u0647-\u062a\u0645\u0631\u06cc\u0646\u06cc-\u062f\u0648-3000-\u0645\u062a\u0631-\u0633\u0637\u062d-\u0645\u062a\u0648\u0633\u0637\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0648 \u06f3\u06f0\u06f0\u06f0 \u0645\u062a\u0631: \u0633\u0637\u062d \u0645\u062a\u0648\u0633\u0637<\/h2>\n\n\n\n<p>\u0627\u06cc\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u0645\u0646\u0627\u0633\u0628 \u06a9\u0633\u0627\u0646\u06cc\u0633\u062a \u06a9\u0647 \u062f\u0627\u0631\u0627\u06cc \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u062e\u0648\u0628\u06cc \u062f\u0631 \u062f\u0648\u06cc\u062f\u0646 \u0628\u0648\u062f\u0647 \u0648 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0628\u0647\u0628\u0648\u062f \u0631\u06a9\u0648\u0631\u062f\u0647\u0627\u06cc \u062f\u0648\u06cc \u06f3\u06f0\u06f0\u06f0 \u0645\u062a\u0631 \u062e\u0648\u062f \u0628\u0631\u0627\u06cc \u0634\u0631\u06a9\u062a \u062f\u0631 \u0645\u0633\u0627\u0628\u0642\u0627\u062a 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\u0645\u062a\u0631\u06cc \u0631\u0627 \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u062f\u0648\u06cc\u062f. <\/p>\n\n\n\n<p>\u0647\u0631 \u0647\u0641\u062a\u0647 \u062f\u0648 \u062c\u0644\u0633\u0647 \u062f\u0648\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u062d\u062f\u0648\u062f \u06f8 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u06a9\u0647 \u0627\u0632 \u0633\u0631\u0639\u062a \u06f3\u06f0\u06f0\u06f0 \u0645\u062a\u0631 \u0634\u0645\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u062a\u0631 \u0628\u0627\u0634\u062f. \u06cc\u06a9 \u06cc\u0627 \u062f\u0648 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0646\u06cc\u0632 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a <a href=\"https:\/\/mojclub.com\/%d9%81%d8%a7%d8%b1%d8%aa%d9%84%da%a9\/\">\u0641\u0627\u0631\u062a\u0644\u06a9 <\/a>\u06cc\u0627 \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644 \u0628\u0627 \u0633\u062a \u0647\u0627\u06cc \u06f1\u06f0\u06f0 \u062a\u0627 \u06f4\u06f0\u06f0 \u0645\u062a\u0631 \u062f\u0631 \u06f8 \u062a\u0627 \u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631 \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0647\u06cc\u062f. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u06af\u0627\u0645 \u06f4<\/h3>\n\n\n\n<p>\u062d\u062f\u0648\u062f \u06f4 \u0647\u0641\u062a\u0647 \u067e\u06cc\u0634 \u0627\u0632 \u0627\u0648\u0644\u06cc\u0646 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0645\u0633\u0627\u0641\u062a \u062f\u0648\u06cc\u062f\u0646 \u0647\u0641\u062a\u06af\u06cc \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u062f\u062a \u0647\u0631 \u0647\u0641\u062a\u0647 \u06cc\u06a9 \u062f\u0648\u06cc\u062f\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc \u062a\u0631 \u0648 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0627\u0631\u062a\u0644\u06a9 \u0628\u0647 \u0639\u0644\u0627\u0648\u0647 \u06cc\u06a9 \u062c\u0644\u0633\u0647 \u0646\u0631\u0645 \u062f\u0648\u06cc \u062f\u0631 \u0646\u0638\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. <\/p>\n\n\n\n<p>\u0646\u0645\u0648\u0646\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062f\u0648 \u06f3\u06f0\u06f0\u06f0 \u0645\u062a\u0631 \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u06a9\u0644 \u0632\u06cc\u0631 \u0628\u0627\u0634\u062f<\/p>\n\n\n\n<ul>\n<li>\u0634\u0646\u0628\u0647: \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644<\/li>\n\n\n\n<li>\u06cc\u06a9\u0634\u0646\u0628\u0647: \u062f\u0648\u06cc\u062f\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc \u06f8 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631<\/li>\n\n\n\n<li>\u062f\u0648\u0634\u0646\u0628\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/li>\n\n\n\n<li>\u0633\u0647 \u0634\u0646\u0628\u0647: \u062f\u0648\u06cc\u062f\u0646 \u062a\u067e\u0647<\/li>\n\n\n\n<li>\u0686\u0647\u0627\u0631\u0634\u0646\u0628\u0647: \u062f\u0648\u06cc\u062f\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc \u06f8 \u06a9\u06cc\u0644\u0648\u0645\u062a\u0631\u06cc<\/li>\n\n\n\n<li>\u067e\u0646\u062c \u0634\u0646\u0628\u0647: <a href=\"https:\/\/mojekooh.com\/interval-running-guide\/\">\u062f\u0648\u06cc\u062f\u0646 \u0627\u06cc\u0646\u062a\u0631\u0648\u0627\u0644<\/a><\/li>\n\n\n\n<li>\u062c\u0645\u0639\u0647: \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;1685&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;11&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4.1&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;4&quot;,&quot;greet&quot;:&quot;\\u0686\\u0637\\u0648\\u0631 \\u0628\\u0648\\u062f\\u061f&quot;,&quot;legend&quot;:&quot;4.1\\\/5 - (11 \\u0627\\u0645\\u062a\\u06cc\\u0627\\u0632)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;\\u0628\\u0631\\u0646\\u0627\\u0645\\u0647 \\u062a\\u0645\\u0631\\u06cc\\u0646\\u06cc \\u062f\\u0648 3000 \\u0645\\u062a\\u0631: \\u0633\\u0637\\u062d \\u0645\\u0628\\u062a\\u062f\\u06cc \\u0648 \\u0645\\u062a\\u0648\\u0633\\u0637&quot;,&quot;width&quot;:&quot;112.8&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 112.8px;\">\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            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