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日志

下一个训练计划

已有 391 次阅读2016-4-7 11:14 | 训练计划

WEEK 1: 66 KM

Tue	Apr 12	Easy Run	Dist: 11 KM @5:21
Wed	Apr 13	Easy Run	Dist: 11 KM @5:21
Thu	Apr 14	Tempo Run	Dist: 11 KM, inc Warm; 8 KM @ 4:33; Cool
Fri	Apr 15	Easy Run	Dist: 10 KM @5:21
Sun	Apr 17	Long Run	Dist: 23 KM @5:21

WEEK 2: 69 KM

Tue	Apr 19	Easy Run	Dist: 11 KM @5:20
Wed	Apr 20	Easy Run	Dist: 10 KM @5:20
Thu	Apr 21	Speedwork	Dist: 12 KM, inc Warm; 4x1600 in 6:46 w/800 jogs; Cool
Fri	Apr 22	Easy Run	Dist: 10 KM @5:20
Sun	Apr 24	Long Run	Dist: 26 KM @5:20

WEEK 3: 72 KM

Tue	Apr 26	Easy Run	Dist: 11 KM @5:19
Wed	Apr 27	Easy Run	Dist: 11 KM @5:19
Thu	Apr 28	Tempo Run	Dist: 11 KM, inc Warm; 8 KM @ 4:31; Cool
Fri	Apr 29	Easy Run	Dist: 10 KM @5:19
Sun	May 1	Long Run	Dist: 29 KM @5:19

WEEK 4: 56 KM

Tue	May 3	Easy Run	Dist: 11 KM @5:18
Wed	May 4	Easy Run	Dist: 11 KM @5:18
Thu	May 5	Easy Run	Dist: 11 KM @5:18
Fri	May 6	Easy Run	Dist: 11 KM @5:18
Sun	May 8	Easy Run	Dist: 12 KM @5:18

WEEK 5: 74 KM

Tue	May 10	Easy Run	Dist: 10 KM @5:18
Wed	May 11	Easy Run	Dist: 10 KM @5:18
Thu	May 12	Tempo Run	Dist: 13 KM, inc Warm; 10 KM @ 4:33; Cool
Fri	May 13	Easy Run	Dist: 9 KM @5:18
Sun	May 15	Long Run	Dist: 32 KM @5:18

WEEK 6: 77 KM

Tue	May 17	Easy Run	Dist: 13 KM @5:18
Wed	May 18	Easy Run	Dist: 13 KM @5:18
Thu	May 19	Speedwork	Dist: 12 KM, inc Warm; 4x1600 in 6:42 w/800 jogs; Cool
Fri	May 20	Easy Run	Dist: 13 KM @5:18
Sun	May 22	Long Run	Dist: 26 KM @5:18

WEEK 7: 80 KM

Tue	May 24	Easy Run	Dist: 12 KM @5:17
Wed	May 25	Easy Run	Dist: 12 KM @5:17
Thu	May 26	Tempo Run	Dist: 13 KM, inc Warm; 10 KM @ 4:32; Cool
Fri	May 27	Easy Run	Dist: 11 KM @5:17
Sun	May 29	Long Run	Dist: 32 KM @5:17

WEEK 8: 63 KM

Tue	May 31	Easy Run	Dist: 13 KM @5:16
Wed	Jun 1	Easy Run	Dist: 13 KM @5:16
Thu	Jun 2	Easy Run	Dist: 12 KM @5:16
Fri	Jun 3	Easy Run	Dist: 12 KM @5:16
Sun	Jun 5	Easy Run	Dist: 13 KM @5:16

WEEK 9: 83 KM

Tue	Jun 7	Easy Run	Dist: 15 KM @5:16
Wed	Jun 8	Easy Run	Dist: 15 KM @5:16
Thu	Jun 9	Tempo Run	Dist: 13 KM, inc Warm; 10 KM @ 4:31; Cool
Fri	Jun 10	Easy Run	Dist: 14 KM @5:16
Sun	Jun 12	Long Run	Dist: 26 KM @5:16

WEEK 10: 86 KM

Tue	Jun 14	Easy Run	Dist: 14 KM @5:15
Wed	Jun 15	Easy Run	Dist: 14 KM @5:15
Thu	Jun 16	Speedwork	Dist: 13 KM, inc Warm; 4x1600 in 6:39 w/800 jogs; Cool
Fri	Jun 17	Easy Run	Dist: 13 KM @5:15
Sun	Jun 19	Long Run	Dist: 32 KM @5:15

WEEK 11: 89 KM

Tue	Jun 21	Easy Run	Dist: 16 KM @5:14
Wed	Jun 22	Easy Run	Dist: 16 KM @5:14
Thu	Jun 23	Tempo Run	Dist: 15 KM, inc Warm; 10 KM @ 4:29; Cool
Fri	Jun 24	Easy Run	Dist: 16 KM @5:14
Sun	Jun 26	Long Run	Dist: 26 KM @5:14

WEEK 12: 92 KM

Tue	Jun 28	Easy Run	Dist: 16 KM @5:13
Wed	Jun 29	Easy Run	Dist: 15 KM @5:13
Thu	Jun 30	Tempo Run	Dist: 14 KM, inc Warm; 10 KM @ 4:29; Cool
Fri	Jul 1	Easy Run	Dist: 15 KM @5:13
Sun	Jul 3	Long Run	Dist: 32 KM @5:13

WEEK 13: 48 KM

Tue	Jul 5	Easy Run	Dist: 8 KM @5:12
Wed	Jul 6	Easy Run	Dist: 8 KM @5:12
Thu	Jul 7	Speedwork	Dist: 12 KM, inc Warm; 4x1600 in 6:35 w/800 jogs; Cool
Fri	Jul 8	Easy Run	Dist: 8 KM @5:12
Sun	Jul 10	Long Run	Dist: 12 KM @5:12

WEEK 14: 49 KM

Tue	Jul 12	Easy Run	Dist: 11 KM @5:12
Wed	Jul 13	Easy Run	Dist: 11 KM @5:12
Thu	Jul 14	Tempo Run	Dist: 9 KM, inc Warm; 5 KM @ 4:20; Cool
Fri	Jul 15	Easy Run	Dist: 10 KM @5:12
Sun	Jul 17	Long Run	Dist: 8 KM @5:12

WEEK 15: 61 KM

Tue	Jul 19	Easy Run	Dist: 6 KM @5:12
Wed	Jul 20	Speedwork	Dist: 7 KM, inc Warm; 2x1600 in 6:34 w/800 jogs; Cool
Fri	Jul 22	Easy Run	Dist: 6 KM @5:12
Sun	Jul 24	Marathon Race Day	42.2 KM @4:34 Time: 3:12:

我是有多喜欢按计划去跑步呀。。。木有比赛，纯粹搞一个计划而已。

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流氓小兔

站长推荐 /1

我们欢乐和痛苦的源泉都是我们的身心！与其求于外物，不如内求于已。
远山、绿水、清风于跑步时透于己身，焉不是世间极乐！
匀呼吸，振意志，松筋骨，用腰力，“以跑入道”不远矣。

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