WEEK 1: 50 KM |
Tue |
Nov 24 |
Easy Run |
Dist: 10 KM @5:35 |
Thu |
Nov 26 |
Tempo Run |
Dist: 11 KM, inc Warm; 8 KM @ 4:45; Cool |
Fri |
Nov 27 |
Easy Run |
Dist: 10 KM @5:35 |
Sun |
Nov 29 |
Long Run |
Dist: 19 KM @5:35 | |
WEEK 2: 52 KM |
Tue |
Dec 1 |
Easy Run |
Dist: 10 KM @5:34 |
Thu |
Dec 3 |
Speedwork |
Dist: 9 KM, inc Warm; 3x1600 in 7:04 w/800 jogs; Cool |
Fri |
Dec 4 |
Easy Run |
Dist: 10 KM @5:34 |
Sun |
Dec 6 |
Long Run |
Dist: 23 KM @5:34 | |
WEEK 3: 55 KM |
Tue |
Dec 8 |
Easy Run |
Dist: 9 KM @5:33 |
Thu |
Dec 10 |
Tempo Run |
Dist: 11 KM, inc Warm; 8 KM @ 4:43; Cool |
Fri |
Dec 11 |
Easy Run |
Dist: 9 KM @5:33 |
Sun |
Dec 13 |
Long Run |
Dist: 26 KM @5:33 | |
WEEK 4: 44 KM |
Tue |
Dec 15 |
Easy Run |
Dist: 11 KM @5:32 |
Thu |
Dec 17 |
Easy Run |
Dist: 11 KM @5:32 |
Fri |
Dec 18 |
Easy Run |
Dist: 11 KM @5:32 |
Sun |
Dec 20 |
Easy Run |
Dist: 11 KM @5:32 | |
WEEK 5: 58 KM |
Tue |
Dec 22 |
Easy Run |
Dist: 9 KM @5:32 |
Thu |
Dec 24 |
Tempo Run |
Dist: 11 KM, inc Warm; 8 KM @ 4:42; Cool |
Fri |
Dec 25 |
Easy Run |
Dist: 9 KM @5:32 |
Sun |
Dec 27 |
Long Run |
Dist: 29 KM @5:32 | |
WEEK 6: 60 KM |
Tue |
Dec 29 |
Easy Run |
Dist: 8 KM @5:30 |
Thu |
Dec 31 |
Speedwork |
Dist: 12 KM, inc Warm; 4x1600 in 6:59 w/800 jogs; Cool |
Fri |
Jan 1 |
Easy Run |
Dist: 8 KM @5:30 |
Sun |
Jan 3 |
Long Run |
Dist: 32 KM @5:30 | |
WEEK 7: 63 KM |
Tue |
Jan 5 |
Easy Run |
Dist: 13 KM @5:29 |
Thu |
Jan 7 |
Tempo Run |
Dist: 12 KM, inc Warm; 8 KM @ 4:40; Cool |
Fri |
Jan 8 |
Easy Run |
Dist: 12 KM @5:29 |
Sun |
Jan 10 |
Long Run |
Dist: 26 KM @5:29 | |
WEEK 8: 50 KM |
Tue |
Jan 12 |
Easy Run |
Dist: 13 KM @5:28 |
Thu |
Jan 14 |
Easy Run |
Dist: 12 KM @5:28 |
Fri |
Jan 15 |
Easy Run |
Dist: 12 KM @5:28 |
Sun |
Jan 17 |
Easy Run |
Dist: 13 KM @5:28 | |
WEEK 9: 66 KM |
Tue |
Jan 19 |
Easy Run |
Dist: 12 KM @5:28 |
Thu |
Jan 21 |
Tempo Run |
Dist: 11 KM, inc Warm; 8 KM @ 4:39; Cool |
Fri |
Jan 22 |
Easy Run |
Dist: 11 KM @5:28 |
Sun |
Jan 24 |
Long Run |
Dist: 32 KM @5:28 | |
WEEK 10: 68 KM |
Tue |
Jan 26 |
Easy Run |
Dist: 15 KM @5:27 |
Thu |
Jan 28 |
Speedwork |
Dist: 13 KM, inc Warm; 4x1600 in 6:55 w/800 jogs; Cool |
Fri |
Jan 29 |
Easy Run |
Dist: 14 KM @5:27 |
Sun |
Jan 31 |
Long Run |
Dist: 26 KM @5:27 | |
WEEK 11: 71 KM |
Tue |
Feb 2 |
Easy Run |
Dist: 14 KM @5:26 |
Thu |
Feb 4 |
Tempo Run |
Dist: 12 KM, inc Warm; 8 KM @ 4:37; Cool |
Fri |
Feb 5 |
Easy Run |
Dist: 13 KM @5:26 |
Sun |
Feb 7 |
Long Run |
Dist: 32 KM @5:26 | |
WEEK 12: 56 KM |
Tue |
Feb 9 |
Easy Run |
Dist: 14 KM @5:25 |
Thu |
Feb 11 |
Easy Run |
Dist: 14 KM @5:25 |
Fri |
Feb 12 |
Easy Run |
Dist: 14 KM @5:25 |
Sun |
Feb 14 |
Easy Run |
Dist: 14 KM @5:25 | |
WEEK 13: 74 KM |
Tue |
Feb 16 |
Easy Run |
Dist: 17 KM @5:25 |
Thu |
Feb 18 |
Tempo Run |
Dist: 15 KM, inc Warm; 10 KM @ 4:40; Cool |
Fri |
Feb 19 |
Easy Run |
Dist: 16 KM @5:25 |
Sun |
Feb 21 |
Long Run |
Dist: 26 KM @5:25 | |
WEEK 14: 77 KM |
Tue |
Feb 23 |
Easy Run |
Dist: 16 KM @5:24 |
Thu |
Feb 25 |
Speedwork |
Dist: 14 KM, inc Warm; 4x1600 in 6:51 w/800 jogs; Cool |
Fri |
Feb 26 |
Easy Run |
Dist: 15 KM @5:24 |
Sun |
Feb 28 |
Long Run |
Dist: 32 KM @5:24 | |
WEEK 15: 80 KM |
Tue |
Mar 1 |
Easy Run |
Dist: 17 KM @5:23 |
Thu |
Mar 3 |
Tempo Run |
Dist: 15 KM, inc Warm; 10 KM @ 4:38; Cool |
Fri |
Mar 4 |
Easy Run |
Dist: 16 KM @5:23 |
Sun |
Mar 6 |
Long Run |
Dist: 32 KM @5:23 | |
WEEK 16: 42 KM |
Tue |
Mar 8 |
Easy Run |
Dist: 9 KM @5:22 |
Thu |
Mar 10 |
Speedwork |
Dist: 12 KM, inc Warm; 4x1600 in 6:49 w/800 jogs; Cool |
Fri |
Mar 11 |
Easy Run |
Dist: 9 KM @5:22 |
Sun |
Mar 13 |
Long Run |
Dist: 12 KM @5:22 | |
WEEK 17: 42 KM |
Tue |
Mar 15 |
Easy Run |
Dist: 12 KM @5:22 |
Thu |
Mar 17 |
Tempo Run |
Dist: 11 KM, inc Warm; 5 KM @ 4:29; Cool |
Fri |
Mar 18 |
Easy Run |
Dist: 11 KM @5:22 |
Sun |
Mar 20 |
Long Run |
Dist: 8 KM @5:22 | |
WEEK 18: 59 KM |
Tue |
Mar 22 |
Easy Run |
Dist: 5 KM @5:22 |
Wed |
Mar 23 |
Speedwork |
Dist: 7 KM, inc Warm; 2x1600 in 6:48 w/800 jogs; Cool |
Fri |
Mar 25 |
Easy Run |
Dist: 5 KM @5:22 |
Sun |
Mar 27 |
Marathon Race Day |
42.2 KM @4:44 Time: 3:19:54 | |
速度训练很BT了呀,结果也很猛啊~~~我只能尽力了