走跑结合的半程马拉松训练计划——包括追求时间和不追求时间两种

最后的神

Half Marathon To Finish—for runners and walkers (scroll down for the "Time Goal Schedule")
只求完成的走跑结合的半程马拉松训练计划（下拉网页，下面是追求时间的走跑结合的半程马拉松训练计划）
How to Train for a Half Marathon by Jeff

This program is designed for those who have been doing some running or walking for a few weeks. If you think that you need more conditioning before starting the program, use the “Conditioning Program”.

Note: This is the minimum that I’ve found necessary to finish with strength. If you are already running/walking more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful.

1. I don’t recommend that first-time half marathon participants try for a time goal. Do the first one to finish, running/walking at a comfortable training pace.

2. To begin this program, you should have done a long run/walk within the past 2 weeks of at least 3 miles. If your long one is not this long, then gradually increase the weekend run/walk to this distance before starting this program.

3. (Runners) What is my current level of performance? Read the chapter in the book on “Choosing The Right Goal...”. After you have run 3-4 “magic miles” (MM), multiply by 1.2. This tells you what you are currently capable of running in a half marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs listed in the schedule. Even in the half marathon itself, I don’t recommend running this fast—un at the training pace that was comfortable for you on your last long runs.

4. (Runners) What pace should I run on the long ones? Take your MM time and multiply by 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60F or cooler. It is always better to run slower than this pace.

5. Walkers and runners should pace the long one so there’ no huffing and puffing—even at the end.

6. When the temperature rises above 60° F: runners slow down by 30 seconds a mile for every 5 degrees above 60° F. Walkers slow down enough to avoid huffing and puffing.

7. Run-walk-run ratio should correspond to the pace used (Runners).
8 min/mi—run 4 min/walk 35 seconds
9 min/mi— 4 min run-1 min walk
10 min/mi—-3:1
11 min/mi—2:30-1
12 min/mi—-2:1
13 min/mi—-1:1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec

8. Walkers use the walk-shuffle ratio that works for you to avoid huffing and puffing

9. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running/walking in doing this, but you’l increase your fatburning potential. Don’t do exercises like stair machines that use the calf muscle on cross training days.

10. Be sure to take a vacation from strenuous exercise on the day before your weekend runs/walks.

11. An optional pace run TT is noted on the Tuesday run. To get used to a pace you want to run in the race itself, time yourself for a mile, and take the walk breaks as you will do them in the race.

12. Have fun!

Half Marathon Training Schedule for Runners and Walkers
Week	Monday	Tuesday TT	Wednesday	Thursday	Friday	Saturday	Sunday
1	off	30 min run	off	25 min run	easy walk	off	3 miles
2	off	30 min run	off	30 min run	easy walk	off	4 miles
3	off	30 min run	off	30 min run	easy walk	off	5 miles
4	off	30 min run	off	30 min run	easy walk	off	2.5 miles
5	off	30 min run	off	30 min run	easy walk	off	6.5 miles
6	off	30 min run	off	30 min run	easy walk	off	3 miles with MM
7	off	30 min run	off	30 min run	easy walk	off	8 miles
8	off	30 min run	off	30 min run	easy walk	off	3 miles with MM
9	off	30 min run	off	30 min run	easy walk	off	9.5 miles
10	off	30 min run	off	30 min run	easy walk	off	4 miles
11	off	30 min run	off	30 min run	easy walk	off	11 miles
12	off	30 min run	off	30 min run	easy walk	off	4 miles with MM
13	off	30 min run	off	30 min run	easy walk	off	12.5 miles
14	off	30 min run	off	30 min run	easy walk	off	4 miles with MM
15	off	30 min run	off	30 min run	easy walk	off	14 miles
16	off	30 min run	off	30 min run	easy walk	off	5 miles
17	off	30 min run	off	30 min run	easy walk	off	Half Marathon Race
18	off	30 min run	off	30 min run	easy walk	off	5 miles
19	off	30 min run	off	30 min run	easy walk	off	6-8 miles

Half Marathon - Time Goal for runners
追求时间的走跑结合的半程马拉松训练计划

Note: This is the minimum that I’ve found necessary to prepare for the goal. If you are already running more than this amount and are able to recover between workouts, you may continue to do what you are doing—but be careful.
1. I don’t recommend that first-time half marathoners try for a time goal. Run the first one to finish, running mostly at a comfortable training pace.
2. To begin this program, you should have done a long run within the past 2 weeks of at least 5 miles. If your long one is not this long, gradually increase the weekend run to this distance before starting this program.
3. What is my current level of performance? Read the chapter in the book on “Choosing The Right Goal...”. After you have run 3-4 “magic miles” (MM), multiply by 1.2. This tells you what you are currently capable of running in a half marathon right now (at a very hard effort), when the temperature is 60° F or below and when you have done the long runs and speed training listed in the schedule.
4. What pace should I run on the long ones? Take your MM time and multiply by 1.3. Then add 2 minutes. The result is your suggested long run pace per mile on long runs at 60° F or cooler. It is always better to run slower than this pace.
5. Pace the long one so that you aren't’ huffing and puffing—even at the end.
6. When the temperature rises above 60° F: Slow down by 30 seconds a mile for every 5 degrees above 60° F on long runs and the race itself.
7. Run-walk-run ratio should correspond to the pace used.
8 min/mi—run 4 min/walk 35 seconds)
9 min/mi— 4 min run-1 min walk
10 min/mi—-3-1
11 min/mi—2:30-1
12 min/mi—-2- 1
13 min/mi—-1-1
14 min/mi—30 sec run/30 sec walk
15 min/mi—30 sec/45 sec
16 min/mi—30 sec/60 sec
8. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running in doing this, but you’ll increase your fat-burning potential. Don’ do exercises like stair machines that use the calf muscle on non-running days.
9. Be sure to take a vacation from strenuous exercise on the day before your weekend runs.
10. At the beginning of the program, after you have run 2 MMs, you can choose a goal that is as fast as 30 seconds per mile faster than predicted by the process indicated in # 3—r any goal that is slower than this. (Read the “leap of faith goal” segment of the “Choosing The Right Pace” chapter.)
11. To prepare for your goal, 800-meter speedwork is included on non-long-run weekends. To compute your pace for the 800-meter (2 laps around a track), take half the time of your goal pace per mile, as you decided according to #10 above, and subtract 15 seconds.
12. Warm up for each 800-meter repeat workout by walking for 5 minutes, then jogging very slowly for 5-10 minutes. Then do 4-8 acceleration-gliders (see the segment about this in “Drills” chapter of Galloway Training book). Reverse this process as your warm down, leaving out the acceleration gliders.
13. Walk 2:30 to 3 min between each 800-meter repeat.
14. At the end of the first lap, walk for 10-30 seconds—but don’t stop your stopwatch. The time for each 800 should be from the start until you finish the second lap.
15. If you have recovered from the weekend workout on Tuesday, run a mile at race pace (noted as “p” on the Tue line). After an easy warmup, run 4 of the cadence drills (CD) and 4 acceleration-gliders (Acg). These are described in the Drill section of my Galloway Training book. Then run a mile segment at goal pace, taking the walk breaks as you plan to do them in the race. Jog for the rest of your run.
16. On long runs and the race itself, slow down when the temperature rises above 60° F: by 30 seconds a mile for every 5 degrees above 60° F or more.
17. It is fine to do cross training on Monday, Wednesday and Friday if you wish. There will be little benefit to your running in doing this, but you’ll increase your fatburning potential. Don’t do exercises like stair machines that use the calf muscle on non-running days.
18. Be sure to take a vacation from strenuous exercise on the day before your weekend runs.
19. Have fun!

Half Marathon Training Schedule for Time Goal Runners
Week	Monday	Tuesday (CD/Acg/p)	Wednesday	Thursday	Friday	Saturday	Sunday
1	off	30 min run	off	30 min run	easy walk	off	5 miles
2	off	35 min run/MM	off	35 min run	easy walk	off	6 miles
3	off	35 min run	off	35 min run	easy walk	off	7.5 miles
4	off	45 min run/MM	off	40 min run	easy walk	off	4 x 800
5	off	45 min run	off	40 min run	easy walk	off	9 miles
6	off	45 min run/MM	off	45 min run	easy walk	off	6 x 800
7	off	45 min run	off	45 min run	easy walk	off	11 miles
8	off	45 min run/MM	off	45 min run	easy walk	off	8 x 800
9	off	45 min run	off	45 min run	easy walk	off	13 miles
10	off	45 min run	off	45 min run	easy walk	off	10 x 800
11	off	45 min run	off	45 min run	easy walk	off	15 miles
12	off	45 min run	off	45 min run	easy walk	off	12 x 800
13	off	45 min run	off	45 min run	easy walk	off	17 miles
14	off	45 min run	off	45 min run	easy walk	off	Easy 5 miles/MM
15	off	45 min run	off	45 min run	easy walk	off	Goal Half Race
16	off	45 min run	off	45 min run	easy walk	off	4 miles
17	off	45 min run	off	45 min run	easy walk	off	6-12 miles

http://www.jeffgalloway.com/training/half_marathon.html

xzycq

够得看。。。。。。。。。。。。。。。。

南京小蒋

强烈建议LZ翻译成“国语”

yuxin741

??????????????????????????????

心有一抹蓝

呵呵，看得头晕了
高手翻译一下造福坛子里的TX吧

luz

响应蓝兄弟的号召，先来一段，水平有限哦。

只求完成的走跑结合的半程马拉松训练计划

这个跑步计划是为那些已经练习了几周慢跑的人士准备的，如果你觉得在这个训练计划开始前还需要做些调整，参见“调整计划”
注：这已经是我所找到的最低要求，如果你的训练量比这个要大，并且能够正常完成测试，你可以继续按你原来的训练计划做，自己小心，别受伤。

1。我不建议给首马设定完赛成绩要求，舒适的完成才是最重要的。

2。计划开始之前，你得在过去两周内至少跑过一次3英里，如果没达到，你得先努力实现下

3。 （选手）目前的水平如何？请参见“Choosing The Right Goal...”章节。然后按着计划表训练，当你跑过几次”magic miles”（MM）后，乘以1.2，就是你当前的半马能力（尽全力）（这个跟跑步环境有关，天气，温度，路况等），即使是跑半马时，也不建议用你最近一次长距离训练速度更高的配速

4。长距离的配速如何确定？以MM时间乘以1.3，再加2分钟，这就是你的长距离跑每英里配速，通常再慢一点更好。

5。训练时要安排自己的配速，即使到最后也不应该大喘。

6。上述的计划都是在60F环境下考虑的，如果温度高于60F，按每升高5度每英里配速慢30秒来安排，记住，如果喘不过气就尽可能慢些跑。

7。跑走比例

8min/mi- 跑4分钟/走35秒
9min/mi- 跑4分钟/走1分钟
10min/mi--跑3分钟/走1分钟
11min/mi-跑2 :30 /走1分钟
12min/mi--跑2分钟/走1分钟
13min/mi--跑1分钟/走1分钟
14min/mi-跑30秒/走30秒
15min/mi-跑30秒/走45秒
16min/mi-跑30秒/走60秒

8。走的时候如果还的喘的厉害就慢点走

9。如果你愿意。可以在周一，周三，周五做交叉练习，这对跑/走还是有好处的，不过这期间不要练楼梯机来锻炼小腿肌肉

10。周末训练之前如果有大强度练习，一定要注意休息。

11。周二可以练习计时配速跑，计时跑1英里，配速为比赛时的配速，然后走一段放松，放松时间按比赛的节奏。

2。Have fun!

心有一抹蓝

哈哈~谢谢炉子！！

junhan

慢慢轻松入门

tiamodog

多谢神和luz
期待中文完整版

luz

这一段里面引用了很多其他地方的训练内容，翻得有点没方向，555。。。

追求时间的走跑结合的半程马拉松训练计划

注：这已经是我所找到的完成半马的最低要求，如果你的训练量比这个要大，并且能够正常完成测试，你可以继续按你原来的训练计划做，自己小心，别受伤。

1。我不建议给首（半）马设定完赛的成绩要求，首先按训练的节奏顺利完成第一个半马吧。

2。开始之前，你得在前2周内至少跑过一次5英里（大约8km），如果还没有达到，先逐步提高你的跑量到这个距离再开始。

3。目前的水平如何？参见章节“Choosing The Right Goal...".跑3-4次“magic miles”（MM），乘以1.2。就是你在60F温度下（或更低点），按下述表格训练完速度和长距离后能完成半马的水平。

4。长距离跑的配速如何确定？按照MM表格的时间x1.3，再加2分钟，就是每英里推荐配速，再慢点更好。

5。控制好节奏，别跑太快以免喘的厉害。

6。如果温度高于60F，配速按每5F慢30秒来调整

7。跑/走比例控制
   8分钟/1英里  -- 跑4分钟，走35秒
   9分钟/1英里  -- 跑4分钟，走1分钟
   10分钟/1英里 -- 跑3分钟，走1分钟
   11分钟/1英里 -- 跑2：30，走1分钟
   12分钟/1英里 -- 跑2分钟，走1分钟
   13分钟/1英里 -- 跑1分钟，走1分钟
   14分钟/1英里 -- 跑30秒，走30秒
   15分钟/1英里 -- 跑30秒，走45秒
   16分钟/1英里 -- 跑30秒，走60秒
   
8。如果你愿意，你可以在周一周三周五做交叉练习，这还是有好处的，但是会增加脂肪燃烧能力。不要在非跑步日做有关于小腿肌肉的练习，比如楼梯机之类。

9。周末训练之前如果有大强度练习，一定要注意，休息一天。

10。训练之处，跑过2次MM后，你可以设定一个目标配速，争取比在第3条中预计的每英里配速快30秒（或30秒以内）

11。你可以在周末不跑长距离的时候，测试800米（跑道上2圈），x2再减15秒，就是在第10条中所说的每英里配速。

12。在每次测试800米之前，先热身走5分钟，再慢跑5-10分钟，再做4-8次加减速跑，然后再测试800米，测完后再慢跑5-10分钟，走5分钟放松。

13。每两个800米之间走2分半到3分钟。

14。第一圈结束后走10-30秒，不要停止计时！计时时间是从第一圈开始到第二圈结束。

15。如果周二你已经从周末的测试中恢复过来了，你可以进行配速练习（周二，表格中标了P），简单热身后，跑4个配速跑和4个加减速跑。这个在我的“Galloway Training“一书中有关于Drill的段落中有介绍。然后按目标配速跑1英里，再按计划走一段，最后剩余的时间慢跑。

16。跑长距或比赛时，如果温度高于60F，按每5F配速慢30秒计算。

17。Have fun

amd0506

楼主直接整e文？

hero003

很不错了，学习了，谢谢