应用文写作--给好友爱丽丝的马拉松参赛建议信 讲义-浙江省金砖高中联盟2024-2025学年高一上学期期中联考英语试题

应用文写作
假如你是李华，你的好朋友 Alice 来信说她即将参加一场马拉松比赛，但由于第一次参赛，深感焦虑，不知该如何准备。请根据下面提示给她写一封建议信。
内容包括：1.表示慰问；2.备赛建议；3.表达祝福。
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一、写作提纲
第一段：表达慰问
开篇点明收到来信，对 Alice 即将参加马拉松比赛表示祝贺，紧接着用共情的语句表达理解她作为首次参赛者的焦虑心情，如提及自己也曾面对新挑战时忐忑不安，以此拉近与对方距离，让安慰更具真诚感。
用温和、鼓励的话语开启下文对备赛建议的阐述，向 Alice 传递 “别担心，我来帮你” 的信息。
第二段：备赛建议
身体训练方面：
强调制定合理训练计划的重要性，建议前期以耐力训练为主，像每周安排固定次数的长跑，每次距离逐渐递增，详细说明递增幅度，例如从最初的 5 公里逐步增加到 15 公里，同时穿插适量的间歇跑训练来提升速度，解释间歇跑的操作方式，如快跑一段距离后慢跑恢复，循环进行。
提及力量训练不可或缺，推荐针对腿部、核心肌群的训练动作，如深蹲、平板支撑，具体说明每个动作的要领、频次及注意事项，提醒训练前后要充分拉伸，避免受伤。
装备准备方面：
重点介绍跑鞋的选择，提醒要根据自己的脚型、跑步习惯挑选合适的款式，去专业运动商店试穿，确保舒适度，列举一些知名跑鞋品牌供参考；同时提及运动服装需透气、吸汗，以保持跑步过程中的干爽舒适。
心理调适方面：
分享应对比赛压力的心理技巧，鼓励 Alice 进行积极的自我暗示，每天对着镜子告诉自己 “我可以”，当焦虑情绪出现时，采用深呼吸法，详细讲解深呼吸的步骤，即慢慢地吸气，让空气充满腹部，再缓缓地呼气，重复几次，帮助放松身心。
第三段：表达祝福
总结前文建议，再次向 Alice 强调只要做好充分准备，定能享受比赛过程，用充满信心的语句给予她力量。
送上真挚的祝福，希望她在马拉松比赛中取得理想成绩，跑出风采，同时表达期待赛后分享喜悦的心情，让信件结尾温暖而有力。
二、语言积累
I was overjoyed to receive your letter and learned that you’re about to take on the challenge of a marathon. Congratulations!（收到你的信我很高兴，得知你即将迎接马拉松挑战，恭喜！）
I can totally understand your anxiety as it’s your first time participating. I remember feeling the same way when I first [具体新挑战事件], but trust me, with proper preparation, you’ll do great.（我完全理解你作为首次参赛的焦虑，我记得我第一次 [具体新挑战事件] 时也有同样感受，但相信我，做好充分准备，你会很棒的。）
When it comes to training, a well-structured plan is crucial. Start with endurance training, like running long distances regularly. You could gradually increase the mileage from 5 kilometers to 15 kilometers per week.（说到训练，一个合理的计划至关重要。从耐力训练开始，比如定期长跑，你可以每周逐步将里程从 5 公里增加到 15 公里。）
Incorporate some interval training to boost your speed. For example, sprint for a short distance and then jog to recover, repeating this cycle several times.（加入一些间歇跑训练来提升速度，例如快跑一小段距离后慢跑恢复，重复这个循环几次。）
Don’t forget about strength training. Squats and plank exercises are excellent for strengthening your legs and core muscles. Do [具体频次] sets of [每组个数] each, and remember to stretch thoroughly before and after training to prevent injuries.（别忘了力量训练，深蹲和平板支撑对强化腿部和核心肌群很棒。每组做 [具体频次] 次，每次 [每组个数] 个，记住训练前后要充分拉伸，避免受伤。）
Choosing the right running shoes is vital. Go to a professional sports store and try on different pairs according to your foot type and running habits. Brands like [列举品牌] are quite popular and reliable.（选择合适的跑鞋至关重要。去专业运动商店，根据脚型和跑步习惯试穿不同的鞋子。像 [列举品牌] 等品牌很受欢迎且可靠。）
Wear breathable and sweat-wicking sportswear to keep you dry and comfortable during the run.（穿透气、吸汗的运动服装，让你在跑步过程中保持干爽舒适。）
To deal with stress, positive self-talk is a great tool. Stand in front of the mirror every day and tell yourself “I can do it”.（为应对压力，积极的自我暗示是个好办法。每天站在镜子前告诉自己 “我可以”。）
When anxiety creeps in, practice deep breathing. Slowly inhale, filling your abdomen with air, and then exhale slowly. Repeat this several times to relax your body and mind.（当焦虑来袭，练习深呼吸。慢慢地吸气，让空气充满腹部，再缓缓地呼气，重复几次，放松身心。）
I believe that as long as you make full preparations, you’ll surely enjoy the race and achieve excellent results. Good luck! I can’t wait to hear about your wonderful experience after the race.（我相信只要你做好充分准备，你一定会享受比赛并取得优异成绩。祝你好运！我迫不及待想在赛后听你分享精彩经历了。）
三、写作示范
第一篇
Dear Alice,
I was thrilled to get your letter and heard the exciting news that you’re going to run a marathon! What an achievement! But I also sensed your uneasiness as it’s your first time. Don’t worry, I’ve been through similar situations and I’m here to help.
For training, start by mapping out a sensible routine. In the beginning, focus on building your endurance. Try to go for a long run three times a week, and steadily expand the distance. Maybe start with 6 kilometers and work your way up to 18 kilometers over a few weeks. Also, sprinkle in some interval training. Sprint for 200 meters, then jog for 400 meters, repeating this about 5 times each session. Strength training is equally important. Do 3 sets of 15 squats and 2 sets of 60-second plank holds every other day. Always remember to stretch well before and after workouts.
When it comes to gear, pick the right running shoes. Head to a specialized store and take your time finding the perfect fit. Brands such as Asics and Brooks are known for their quality. And don’t forget comfy, breathable sportswear.
Mentally, stay positive. Every morning, look at yourself in the mirror and affirm “I am strong and ready”. If stress hits, take slow, deep breaths. Inhale deeply for 5 seconds, hold for 3 seconds, and exhale slowly for 7 seconds.
I have full confidence in you. As long as you prepare thoroughly, you’ll not only finish the race but have a great time doing it. Best of luck! I look forward to sharing your victory after the race.
Yours,
Li Hua
第二篇
Dear Alice,
Hi there! Received your letter and I’m so happy for you about the upcoming marathon, yet I understand your concerns being a first-timer. I felt just as jittery when I first [mention your relevant experience]. But fret not!
Let’s talk training. You need to have a step-by-step plan. Begin with long-distance running, say, twice a week, starting at 4 kilometers and increasing by 2 kilometers each week until you reach 16 kilometers. Mix in some interval runs where you dash for 100 meters and recover with a 300-meter jog, repeating 8 times. For strength work, focus on your legs and core. Do sets of 20 lunges and 3 sets of 45-second side planks three times a week. And stretching is a must, both pre and post-training.
Regarding equipment, your shoes matter most. Visit a professional shop and test out shoes based on your foot’s arch and running style. Brands like Nike and Adidas offer a wide range. Also, get some moisture-wicking tops and shorts to keep you cool.
Psychologically, practice positive self-talk. Write down motivational phrases like “I am capable” and read them aloud daily. When anxiety surfaces, use the 4-7-8 breathing technique: inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
I know you can do this. Prepare well and you’ll conquer the marathon. Wishing you all the best! Can’t wait to hear your story after the event.
Yours,
Li Hua
第三篇
Dear Alice,
I was delighted to open your letter and learn that you’re stepping up to the marathon plate! What a brave move! But I know the butterflies in your stomach as it’s your first rodeo. I’ve been there, and I want to share some tips to calm your nerves.
Training-wise, design a comprehensive plan. Initiate with endurance runs, scheduling them four times a week. Start at 5 kilometers and incrementally bump it up to 20 kilometers over the next few weeks. Add interval training: sprint 300 meters, then jog 500 meters, repeating 6 times. For strength training, do 4 sets of 15 calf raises and 3 sets of 30-second back extensions twice a week. And don’t skip the stretching, it’s your injury prevention shield.
In terms of gear, your running shoes should be your top priority. Go to a running specialty store and get professionally fitted. Brands like New Balance and Saucony are great choices. Also, equip yourself with breathable sportswear that wicks away sweat.
Mentally, boost your confidence. Every night before bed, visualize yourself crossing the finish line strong. When stress comes knocking, take deep breaths: inhale slowly, feeling the air fill your lungs, then exhale gently. Repeat until you feel relaxed.
I believe you have what it takes. With proper preparation, you’ll rock the marathon. Good luck! I’m eager to hear all about it after you finish.
Yours,
Li Hua
范文
Dear Alice,
Learning that you're feeling anxious about the upcoming marathon, I quite understand your feeling as a first-timer, but please know that you have my full support.
To ease your nerves and help you prepare effectively, I recommend you follow a gradual training plan that builds up your endurance. Mix long runs with shorter, faster ones to improve your speed and endurance. Don't forget to properly warm up and stretch before each workout. It might also be beneficial to join a local running group or find a running buddy for encouragement. Finally, ensure you have suitable running shoes and comfortable clothing.
You can do this, Alice! Have faith in yourself, remain resolute, and relish every moment of the marathon. Good luck on your thrilling journey! （126字）
Yours，
Li Hua