攻城师爱跑步

renglong · 发表于 2012-6-5 20:56

昨天在www.runnersworld制定了2012北马训练计划，今天2012-06-05开始执行。尽量超额完成计划，加油。

   下面是备战2012年北京马拉松训练计划：
   WEEK 1: 33 KM
         WedJun 6Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 5:28; Cool
         ThuJun 7Easy Run Dist: 8 KM @6:06
         SatJun 9Long Run Dist: 16 KM @6:06
   WEEK 2: 43 KM
         MonJun 11Easy Run Dist: 8 KM @6:05
         WedJun 13Speedwork Dist: 9 KM, inc Warm; 3x1600 in 7:48 w/800 jogs;
         Cool
         ThuJun 14Easy Run Dist: 7 KM @6:05
         SatJun 16Long Run Dist: 19 KM @6:05
   WEEK 3: 45 KM
         MonJun 18Easy Run Dist: 7 KM @6:04
         WedJun 20Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 5:26; Cool
         ThuJun 21Easy Run Dist: 6 KM @6:04
         SatJun 23Long Run Dist: 23 KM @6:04
   WEEK 4: 36 KM
         MonJun 25Easy Run Dist: 9 KM @6:03
         WedJun 27Easy Run Dist: 9 KM @6:03
         ThuJun 28Easy Run Dist: 9 KM @6:03
         SatJun 30Easy Run Dist: 9 KM @6:03
   WEEK 5: 47 KM
         MonJul 2Easy Run Dist: 6 KM @6:03
         WedJul 4Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 5:25; Cool
         ThuJul 5Easy Run Dist: 6 KM @6:03
         SatJul 7Long Run Dist: 26 KM @6:03
   WEEK 6: 49 KM
         MonJul 9Easy Run Dist: 6 KM @6:02
         WedJul 11Speedwork Dist: 9 KM, inc Warm; 3x1600 in 7:43 w/800 jogs;
         Cool
         ThuJul 12Easy Run Dist: 5 KM @6:02
         SatJul 14Long Run Dist: 29 KM @6:02
   WEEK 7: 51 KM
         MonJul 16Easy Run Dist: 4 KM @6:01
         WedJul 18Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 5:32; Cool
         ThuJul 19Easy Run Dist: 4 KM @6:01
         SatJul 21Long Run Dist: 32 KM @6:01
   WEEK 8: 40 KM
         MonJul 23Easy Run Dist: 10 KM @5:59
         WedJul 25Easy Run Dist: 10 KM @5:59
         ThuJul 26Easy Run Dist: 10 KM @5:59
         SatJul 28Easy Run Dist: 10 KM @5:59
   WEEK 9: 52 KM
         MonJul 30Easy Run Dist: 8 KM @5:59
         WedAug 1Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 5:30; Cool
         ThuAug 2Easy Run Dist: 7 KM @5:59
         SatAug 4Long Run Dist: 26 KM @5:59
   WEEK 10: 54 KM
         MonAug 6Easy Run Dist: 7 KM @5:58
         WedAug 8Speedwork Dist: 9 KM, inc Warm; 3x1600 in 7:38 w/800 jogs;
         Cool
         ThuAug 9Easy Run Dist: 6 KM @5:58
         SatAug 11Long Run Dist: 32 KM @5:58
   WEEK 11: 56 KM
         MonAug 13Easy Run Dist: 10 KM @5:57
         WedAug 15Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 5:28; Cool
         ThuAug 16Easy Run Dist: 9 KM @5:57
         SatAug 18Long Run Dist: 26 KM @5:57
   WEEK 12: 44 KM
         MonAug 20Easy Run Dist: 11 KM @5:56
         WedAug 22Easy Run Dist: 11 KM @5:56
         ThuAug 23Easy Run Dist: 11 KM @5:56
         SatAug 25Easy Run Dist: 11 KM @5:56
   WEEK 13: 58 KM
         MonAug 27Easy Run Dist: 8 KM @5:56
         WedAug 29Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 5:27; Cool
         ThuAug 30Easy Run Dist: 7 KM @5:56
         SatSep 1Long Run Dist: 32 KM @5:56
   WEEK 14: 60 KM
         MonSep 3Easy Run Dist: 11 KM @5:55
         WedSep 5Speedwork Dist: 12 KM, inc Warm; 4x1600 in 7:34 w/800 jogs;
         Cool
         ThuSep 6Easy Run Dist: 11 KM @5:55
         SatSep 8Long Run Dist: 26 KM @5:55
   WEEK 15: 62 KM
         MonSep 10Easy Run Dist: 10 KM @5:54
         WedSep 12Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 5:25; Cool
         ThuSep 13Easy Run Dist: 9 KM @5:54
         SatSep 15Long Run Dist: 32 KM @5:54
   WEEK 16: 64 KM
         MonSep 17Easy Run Dist: 11 KM @5:53
         WedSep 19Tempo Run Dist: 11 KM, inc Warm; 8 KM @ 5:24; Cool
         ThuSep 20Easy Run Dist: 10 KM @5:53
         SatSep 22Long Run Dist: 32 KM @5:53
   WEEK 17: 34 KM
         MonSep 24Easy Run Dist: 5 KM @5:52
         WedSep 26Speedwork Dist: 12 KM, inc Warm; 4x1600 in 7:29 w/800 jogs;
         Cool
         ThuSep 27Easy Run Dist: 5 KM @5:52
         SatSep 29Long Run Dist: 12 KM @5:52
   WEEK 18: 34 KM
         MonOct 1Easy Run Dist: 9 KM @5:52
         WedOct 3Tempo Run Dist: 8 KM, inc Warm; 4 KM @ 5:05; Cool
         ThuOct 4Easy Run Dist: 9 KM @5:52
         SatOct 6Long Run Dist: 8 KM @5:52
   WEEK 19: 59 KM
         TueOct 9Easy Run Dist: 5 KM @5:51
         WedOct 10Speedwork Dist: 7 KM, inc Warm; 2x1600 in 7:28 w/800 jogs;
         Cool
         FriOct 12Easy Run Dist: 5 KM @5:51
         SunOct 14Marathon Race Day 42.2 KM @5:14 Time: 3:40:51

renglong · 发表于 2012-6-5 20:57

2012-06-05 公司跑步机 Tempo Run Dist: 9 KM, inc Warm; 6 KM @ 5:28; Cool
第一次跑Tempo，first blood

renglong · 发表于 2012-6-7 23:51

2012-06-07 公司跑步机 Easy Run Dist: 8 KM @6:06
2km热身 8km的速度在9.5-10.5km/h，48:30完事

renglong · 发表于 2012-6-10 12:35

2012-06-10 奥森南园 Long Run Dist: 16 KM @5:18
还有提高的余地，下周加油GOGO

renglong · 发表于 2012-6-16 13:50

2012-06-16 奥森南园 Long Run Dist: 16 KM @6:00
本周眼睛有点问题，整周都没训练，下周奥森要早点去GOGO

renglong · 发表于 2012-6-19 13:47

2012-06-18 公司跑步机 Easy Run Dist: 7 KM @6:04
1km热身 7km的速度在9.5-11.1km/h，最后0.6KM@14.4km/h，40:00完事

renglong · 发表于 2012-6-22 17:42

2012-06-21 公司跑步机恢复状态：5KM
3KM热身 2KM的速度在11.5km/h

renglong · 发表于 2012-6-23 19:57

2012-06-23 奥森南园 Long Run Dist: 20KM @6:00
端午节跑步....

renglong · 发表于 2012-6-29 04:09

2012-06-28 公司跑步机跑山随机模式 Dist: 9KM @9km/h

renglong · 发表于 2012-7-1 21:22

2012-06-30 奥森大圈 Long Run Dist: 20KM @6:00
第一次跑北园，环境无限好

renglong · 发表于 2012-7-6 13:08

2012-07-03 公司跑步机跑山随机模式 Dist: 9.1KM @9.1km/h
2KM热身，跑山前一定要热身

renglong · 发表于 2012-7-6 13:09

2012-07-05 打满4节大场篮球赛

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