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5K, 10K, Half Marathon, Marathon Training Plans‏(更新完毕!)

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发表于 2011-3-11 07:16 | 显示全部楼层 |阅读模式
本帖最后由 davidnew1967 于 2011-3-15 20:09 编辑


Spring is almost here, and now's the time of year when many runners start their training for races. If you're thinking about training for a 5K (3.1 miles), 10K (6.2 miles), half marathon (13.1 miles), or full marathon (26.2), check out these training schedules.

Running a 5K is an excellent goal for new runners. You'll get lots of motivation, as well as enjoyment, from participating in a race, and 5K (3.1 miles) is the perfect distance for first-timers.

5K Race Training: Train for Your First 5K
Running a 5K is an excellent goal for new runners. You'll get lots of motivation, as well as enjoyment, from participating in a race, and 5K (3.1 miles) is the perfect distance for first-timers. The first thing you need to do is find a race. Summer and fall are the most popular seasons for road races, but you can find ones all year in some areas.
Below is an eight-week training schedule to help get you to the finish line. It assumes that you can already run at least 1.5 miles. If you've never run before, follow this step-by-step plan for building a running base. If you can only run for 5 minutes at a time, you may want to try this 5K Training E-mail Course. If those programs don't seem challenging enough for your running level, try this advanced beginner 5K training schedule.
If you haven't had a recent physical, visit your doctor to get cleared for running.

Notes about the schedule:
Mondays and Fridays: Mondays and Fridays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won’t see much improvement.
Tuesdays, Thursdays, and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run. Each week, you'll increase your runs by a quarter mile, which is a lap on most outdoor tracks. If most of your runs are on the road and you’re not sure how far you run, you can figure out the mileage by using sites such as MapMyRun.com. Or, you can always drive your route in your car and measure the mileage using your car odometer.
Wednesdays: Do a cross-training (CT) activity(biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.
Note:
You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.




WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Rest1.5 mi runCT or Rest1.5 mi runRest1.5 mi run20-30 min EZ
2Rest1.75 mi runCT or Rest1.5 mi runRest1.75 mi run20-30 min EZ
3Rest2 mi runCT or Rest1.5 mi runRest2 mi run20-30 min EZ
4Rest2.25 mi runCT or Rest1.5 mi runRest2.25 mi run25-35 min EZ
5Rest2.5 mi runCT or Rest2 mi runRest2.5 mi run25-35 min EZ
6Rest2.75 mi runCT2 mi runRest2.75 mi run35-40 min EZ
7Rest3 mi runCT2 mi runRest3 mi run40 min EZ
8

To be continued)

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 楼主| 发表于 2011-3-11 09:18 | 显示全部楼层
除跑步以外的其他运动方式,诸如:游泳、自行车,力量练习等,仅供参考! 2# 电不死
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发表于 2011-3-11 08:41 | 显示全部楼层
cross-training 这个交叉训练是指什么??俺不太懂,请指教,谢了
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发表于 2011-3-11 09:22 | 显示全部楼层
只有5K的入门介绍,不过瘾,赶紧上10K和1/2M的
发表于 2011-3-11 09:45 | 显示全部楼层
谢谢DAVID,现在是开始为下半年的赛季做准备的时候了。谢谢你这篇文章!
发表于 2011-3-11 09:49 | 显示全部楼层
等续集。。。
发表于 2011-3-11 10:12 | 显示全部楼层
这个网站上的训练计划也不错:
http://www.halhigdon.com/index.html
发表于 2011-3-11 10:53 | 显示全部楼层
mark,参考。
发表于 2011-3-12 11:22 | 显示全部楼层
又整English!
感觉你老发类似重复的贴啊,其实你手艺应该也挺好的,听马道说,多发些好吃好喝的啊。
 楼主| 发表于 2011-3-12 11:47 | 显示全部楼层
不想重复:整英文,是为了忠实于原著,以免让俺这蹩脚的英文把人家给耽误喽,呵呵!
至于厨艺,我的那点儿本事属于:狗肉上不了大席呀,惭愧! 9# juju8213
 楼主| 发表于 2011-3-12 16:18 | 显示全部楼层
本帖最后由 davidnew1967 于 2011-3-12 19:07 编辑

Beginner Runners 10K Training Schedule
Train to Run Your First 10KBy Christine Luff, About.com Guide
Updated January 01, 2010

The 10K (6.2 miles) distance is very popular with beginner runners, especially those who have done a 5K race, but don't feel they're quite ready to take on the half-marathon.
Below is an eight-week training schedule to help get you to the finish line. It assumes that you can already run at least 2 miles. If you've never run before, follow this step-by-step plan for building a running base. If you're looking for a run/walk program, try this
run/walk 10K training schedule. If this schedule seems too easy to you, try the advanced beginner 10K schedule . If you haven't had a recent physical, visit your doctor to get cleared for running.
Notes about the schedule:
Mondays and Fridays: Mondays and Fridays are
rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days. Your muscles actually build and repair themselves during your rest days. So if you run every day without taking days off, you won't see much improvement.
Tuesdays, Thursdays, and Saturdays: After you warm up, run at a comfortable pace for the designated mileage. Make sure you cool down and stretch after your run. If most of your runs are on the road, and you're not sure how far you run, you can figure out the mileage by using sites such as MapMyRun.com. Or, you can always drive your route in your car and measure the mileage using your car odometer beforehand.
Wednesdays: Do a cross-training (CT) activity(biking, swimming, elliptical trainer) at easy to moderate effort for 30 to 40 minutes. If you're feeling very sluggish or sore, take a rest day.
Sundays: This is an active recovery day. Your run should be at an easy (EZ), comfortable pace, which helps loosen up your muscles. Or, you can do a run/walk combination.
Note:
You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

Beginner Runners' 10K Training Schedule

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Rest1.5 m runCT or Rest1.5 m runRest2 m run25-30 min EZ
2Rest2 m runCT or Rest2 m runRest2.5 m run25-30 min EZ
3Rest2.5 mi runCT or Rest2 m runRest3 m run30-35 min EZ
4Rest2.5 m runCT or Rest2 m runRest3.5 m run35 min EZ
5Rest3 m runCT or Rest2.5 m runRest4 m run35-40 min EZ
6Rest3 m runCT2.5 m runRest4.5 m run35-40 min EZ
7Rest3.5 m runCT3 m runRest5 m run40 min EZ
8Rest3 m runCT or Rest2 m runRestRest10K Race!
 楼主| 发表于 2011-3-12 16:24 | 显示全部楼层
本帖最后由 davidnew1967 于 2011-3-15 20:18 编辑

Basic Half-Marathon Training Schedule for Beginners
Run Your First Half-MarathonBy Christine Luff, About.com Guide
Updated January 23, 2011

Congratulations on your decision to train for your first half-marathon! This schedule (see table below) is perfect for a beginner runner and a first-time half-marathoner whose goal is simply to finish the 13.1-mile race. To start this plan, you should have been running for at least two months and should have a base mileage of about 8-10 miles per week. If you prefer a run/walk program, try this
run/walk half-marathon training schedule. If you're not new to running and this training schedule seems too easy, try the advanced beginner half-marathon training schedule.
If you prefer to do an email course, try this
Run Your First Half Marathon E-mail Course.
If you haven't already had a physical, visit your doctor for medical clearance to train for a marathon.

Notes about the schedule:
Mondays: Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days.
Tuesdays and Thursdays: After your warm up, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. Cool down and stretch after your run.
Wednesdays: Some Wednesdays are designated rest days. Others are cross-training (CT) days, when you should do a cross-training activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes.
Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run.
Saturdays: This is the day for your long, slow, distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run.
Sundays: This is an active recovery day. Your short run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles.
Note:
You can switch days to accommodate your schedule. So if you're busy on another day and prefer to workout on a Monday or Friday, it's fine to swap a rest day for a run day.

Beginners' Half-Marathon Training Schedule


WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Rest2 miRest2.5 miRest3 mi2 mi EZ
2Rest2 milesRest3 miCT or Rest4 mi2.5 mi EZ
3Rest2.5 miCT3 miRest5 mi2 mi EZ
4Rest3 miCT4 miRest6 mi3 mi EZ
5Rest3 miCT3 miRest7 mi3 mi EZ
6Rest4 miCT4 miRest8 mi3 mi EZ
7Rest4 miRest4 miCT9 mi3 mi EZ
8Rest4 miCT3 miRest10 mi3 mi EZ
9Rest5 miCT4 miRest11 miRest
103 mi EZ4 miRest3 miCT12 mi3 mi EZ
11RestCTRest3 miCT5 mi2.5 mi EZ
12Rest2 mi20 minutesRest20 minutesRace Day!Rest Day!
 楼主| 发表于 2011-3-12 16:29 | 显示全部楼层
本帖最后由 davidnew1967 于 2011-3-12 19:11 编辑

Basic Marathon Training Schedule for Beginners
Train for Your First MarathonBy Christine Luff, About.com Guide
Updated January 02, 2010

Congratulations on your decision to train for your first marathon! This schedule (see table below) is perfect for a beginner runner and a first-time marathoner whose goal is simply to finish the 26.2-mile race. To start this plan, you should have been running for at least three months and should have a base mileage of 12-15 miles per week. If this schedule seems too easy for you, try this
advanced beginner schedule.
If you haven't already had a physical, visit your doctor for medical clearance to train for a marathon.
Notes about the schedule:
Mondays:

Most Mondays are rest days. Rest is critical to your recovery and injury prevention efforts, so don't ignore rest days.
Tuesdays and Thursdays:
After your warm up, run at a moderate pace (slightly faster than your long run pace) for the designated mileage. Cool down and stretch after your run.
Wednesdays:

Warm up, then run at a comfortable but determined pace for the designated mileage. Cool down and stretch after your run.
Fridays:

Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy-to-moderate effort for 30 to 45 minutes. If you're feeling very sluggish or sore on Friday, take a rest day. It's important that you're feeling strong for your Saturday long run.
Saturdays:
This is the day for your long slow distance run. Run the designated mileage at an easy, conversational pace. Use your breathing as your guide. You should be able to breathe easily and talk in complete sentences comfortably during your run.
Sundays:
This is an active recovery day. Your short run should be at a very easy (EZ), comfortable pace, which helps loosen up your muscles.
Beginners' Training Schedule



WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1Rest3 miCT3 miRest4 mi3 mi EZ
2Rest3 milesRest3 miCT or Rest5 mi3 mi EZ
3Rest3 miCT4 miCT or Rest6 mi3 mi EZ
4Rest3 miRest4 miCT or Rest4 mi3 mi EZ
5Rest4 miCT4 miCT or Rest6 mi3 mi EZ
6Rest4 milCT4 miCT or Rest8 mi3 mi EZ
7Rest4 miCT4 miCT or Rest10 mi3 mi EZ
8Rest4 miCT4 miCT or Rest8 mi3 mi EZ
9Rest4 miCT4 miCT or Rest12 miRest
104 mi EZ4 miRest4 miCT or Rest10 mi3 mi EZ
11Rest4 miCT4 miCT or Rest14 mi3 mi EZ
12Rest5 miCT5 miCT or Rest10 mi3 mi EZ
13Rest4 miCT5 miCT or Rest16 mi3 mi EZ
14Rest4 miCT5 miCT or Rest12 mi3 mi EZ
15Rest4 miCT5 miCT or Rest18 miRest
163 mi EZ5 miRest6 miCT or Rest12 mi3 mi EZ
17Rest4 miCT6 miCT or Rest20 mi3 mi EZ
18Rest4 miCT4 miCT or Rest12 mi3 mi EZ
19Rest3 mi20 minutes3 miCT or Rest8 mi3 mi EZ
20Rest2 mi20 minutesRest Day20 minutesRace Day!Rest Day!
发表于 2011-3-13 07:46 | 显示全部楼层
不能这样欺负人啊,难道不知道我学的那些英语都还给老师了吗
发表于 2011-3-13 08:40 | 显示全部楼层
5K、10K、1/2M、1M的文字基本都一样,你就看表格吧。

从10K开始,7-8周的练习计划核心是工作日隔日跑,距离以5-8KM为宜;周六要搞长点距离的,但距离比赛周前1-2周要收点,别太累。

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发表于 2011-3-13 20:01 | 显示全部楼层

长度不符合要求,刷字刷字
 楼主| 发表于 2011-3-14 08:42 | 显示全部楼层
椭圆机练习或是训练! 17# bbp127
发表于 2011-3-14 13:44 | 显示全部楼层
英文在下不懂
发表于 2011-3-14 19:19 | 显示全部楼层
准备从10k 或者 1/2M开始。。。
发表于 2011-3-14 19:29 | 显示全部楼层
语言不懂不加分
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