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备战2016郑开18周训练计划

热度 6已有 747 次阅读2015-11-16 14:18 | 训练计划

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

发表评论 评论 (18 个评论)

回复 紫石竹箫 2015-11-16 16:48
哎呀妈呀,姐姐你又开始了!还能行不
回复 areece001 2015-11-16 17:43
唉呀,你又准备跑郑开了
回复 areece001 2015-11-16 17:44
没有了每周一次的36K长得变态的LSD了。目标速度319,加油加油!
回复 流氓小兔 2015-11-17 08:38
areece001: 没有了每周一次的36K长得变态的LSD了。目标速度319,加油加油!
周末还是36呀,这是rw的计划,我只参考周中的训练量,周末我行我素
回复 areece001 2015-11-17 08:38
流氓小兔: 周末还是36呀,这是rw的计划,我只参考周中的训练量,周末我行我素
好,go go go!
回复 流氓小兔 2015-11-17 08:39
紫石竹箫: 哎呀妈呀,姐姐你又开始了!还能行不
生命不止减肥不止呗
回复 流氓小兔 2015-11-17 08:42
areece001: 好,go go go!
我只要跑进330以内就行,319估计体重减5kg可以实现
回复 areece001 2015-11-17 08:50
流氓小兔: 我只要跑进330以内就行,319估计体重减5kg可以实现
那就减呗,别舍不得那几个肉肉,
回复 流氓小兔 2015-11-17 08:57
areece001: 那就减呗,别舍不得那几个肉肉,
是肉肉舍不得我,生死不离
回复 areece001 2015-11-17 09:03
流氓小兔: 是肉肉舍不得我,生死不离
感情太好了,看来没有办法了。
回复 北林 2015-11-17 23:17
319!太猛了
回复 流氓小兔 2015-11-18 08:49
北林: 319!太猛了
进阶训练,除了lsd要保证,速度训练就很重要了
回复 于茂mikeyu 2015-11-19 08:56
319   好害怕 加油加油
回复 流氓小兔 2015-11-19 15:14
于茂mikeyu: 319    好害怕 加油加油
我的目标是329,
回复 davejin 2015-11-23 10:03
好详细的训练计划,自己编的?
回复 流氓小兔 2015-11-23 13:15
davejin: 好详细的训练计划,自己编的?
rw的smartcoach上搞的
回复 秦皇岛任我行 2015-11-24 16:25
强度不小啊,只好望图兴叹啦,加油
回复 流氓小兔 2015-11-25 08:34
秦皇岛任我行: 强度不小啊,只好望图兴叹啦,加油
嗯,你也加油

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