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乱炖 发表于 2013-5-7 17:05
AP是指上下午一天两跑么？
1）Do the workouts at the effort that is prescribed; going harder is not necessarily better.
2）All mileage for the first eight weeks should be at 75% or under. The goal is to get yourself ready to train. If you work harder you will cost yourself down the road. Remember the rule specificity of training. At this stage you are specifically training the aerobic system, conditioning muscle, skeletal, and connective tissue.
3）(Phase 2) Do all running that is not otherwise marked at an effort under 70%, These are recovery days. Even a long day can be a recovery day if done correctly and the runner has the proper background leading into it.
4）Running can be a lifetime activity and a stepwise progression of goals can be the best way to realize all your potential. With that in mind, I want to state that we do not run marathons for health reasons. They are a performance goal.
5） Running 60 to 100 miles per week is great for the heart and lungs but can cause all kinds of muscular, skeletal, and connective tissue problems. These are reasons that have convinced me that most runners should follow a periodized plan when it comes for striving for excellence.
6）Periodization offers "failsafe" rest periods throughout the training process and between goal seasons.
7）Periodization also specifically trains the different systems needed for success in the marathon.
8） The runner must recover from these high stress phases so they can continue on their upward cycle.
9）Realizing you potential is not a linear progression but rather a spiral that works its way up but has occasional dips in the cycles. Paying attention to these dips can make or break a career.
10）Use your rest wisely and do not work harder on recover days than the program calls for, it will cost you. |
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发表于 2013-5-7 17:05
显身卡