> For the complete documentation index, see [llms.txt](https://runningquotient-support.gitbook.io/rq/llms.txt). Markdown versions of documentation pages are available by appending `.md` to page URLs; this page is available as [Markdown](https://runningquotient-support.gitbook.io/rq/rq-app/training/workout.md).

# 課表

你可以查看所有的跑步訓練計畫和課表，無論是為短期的日常訓練還是長期的比賽準備，所有的計畫都一目了然。

## 課表來源：

1. 自行開設課表
2. 參加 RQ 上的[訓練營](https://www.runningquotient.com/news/index)
3. 購買 RQ 上的[訓練計畫](https://www.runningquotient.com/news/index)
4. [一對一線上](https://www.runningquotient.com/course/online)教練協助開設
5. [授權教練權限](https://www.runningquotient.com/store/period-purchase?vas=1)帳號幫你開設

![](https://84775280-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2F-LqPu4fKFTqbdQi1onIQ%2Fuploads%2FJMlELuAx8U4tFkrswJFU%2FIMG_6941.PNG?alt=media\&token=82dc34d4-af86-4286-a63b-981a6d7e787d)

## 如何新增課表：

1. 點擊 " 訓練 "
2. 點擊 " 課表 "
3. 點擊右上角 " ＋ "
4. 選擇你要建立的課表

* [自訂課表](https://runningquotient-support.gitbook.io/rq/planning-workout) (白金會員專屬)
* [跑步課表](https://www.runningquotient.com/workouts/index)
* [力量課表](https://www.runningquotient.com/workouts/training)
* 一對一線上教練

<figure><img src="https://84775280-files.gitbook.io/~/files/v0/b/gitbook-x-prod.appspot.com/o/spaces%2F-LqPu4fKFTqbdQi1onIQ%2Fuploads%2FZ7JMTgyCYf61GMWQrt0E%2FScreenshot%202024-11-06%20at%2010.25.40%E2%80%AFPM.png?alt=media&amp;token=786b60db-fd8d-47cf-83e2-3cd6874b746a" alt=""><figcaption></figcaption></figure>

{% content-ref url="/pages/-M5-wwa7\_b\_wwYFQX-M5" %}
[如何使用 RQ 建立訓練計畫?](/rq/planning-workout.md)
{% endcontent-ref %}