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发表于 2014-11-18 05:33
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本帖最后由 aodanzhula 于 2014-11-18 06:15 编辑
那你破40应该毫无压力。只要跑量加大一些,一周五练,一次20以上长距离,每三周进行两次速度练习,其它靠轻松跑填充。再加点力量练习。最多坚持5周然后减量休息两三天,选个好天气一跑就行了。速度练习可以是200到1600m的各种组合。比如6个800m,2x1600+2x800+2x400...
还可以加上基于你5000m的专项速度训练,你自己把mile换算成km就ok了,比如200m@5k-20seconds/mile,你的5km是19分52,pace是3.97min/km=6.39min/mile=6分23秒/英里=200米跑45秒。这个是意大利著名教练Renato Canova给的训练方法,他目前是中国体育总局中长跑马拉松项目的总教练。
第一周: 3 sets of (2,000m @ 5K pace, 2-minute jog, 200m @ 5K-20 seconds/mile), with 4-minute jog between sets
第三周:3 sets of (2,000m @ 5K-10 seconds/mile, 2-minute jog, 300m @ 5K-25 seconds/mile), with 4-minute jog between sets
第五周 : 3 sets of (1600m @ 5K-10 seconds/mile, 2-minute jog, 300m @ 5K-25 seconds/mile), with 4-minute jog between sets
第七周: 3 sets of (1200m @ 5K-15 seconds/mile, 2-minute jog, 400m @ 5K-30 seconds/mile), with 4-minute jog between sets
第九周: 3 sets of (800m @ 5K-20 seconds/mile, 2-minute jog, 400m @ 5K-35 seconds/mile) with 4-minute jog between sets
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