Joeyの吃喝玩樂

16周的馬拉松訓練課程
100/7/26 10km-> 47'07"(4'42"/km)
短中跑(5-6km),中中跑(8-11km),長中跑(12-16km)
長 跑:10km加37-47s/km(5'20"~30")
長中跑:10km加19-22s/km(5'01"~04")
中中跑:10km加9-12秒s/km(4'51"~54")
短中跑:10km (4'42")
1600 m:10km減22-25s/km(102"~104")
1200 m:10km減25-28s/km(100~102")
800 m:10km減 28-31s/km(98"~100")
400 m:10km減 34-37s/km( 500mx7 + 300mx5
     4.1km:21'20"(轉換練習)
     16km:1hr27'
Total:30km
 
Week 2 (8/8~8/14)
4 x 1200m 8Km 19Km
-> 300mx5+3+1
    8km:38'50"
    19km:1hr48'50"
    Total: 40km
 
Week 3 (8/15~8/21)
6 x 800m 11Km 21Km
-> 7km easy run:43'05"
11km:53'12"(Pace 4'50")
5km:22'59" 轉換練習
30mins 沙灘跑走練習 
   Total:
PS.週一屁股受傷，800m改輕鬆跑
 
Week 4 (8/22~8/28) 減量週
3 x 1600m 5 km 16 km
->4km easy run (Pace 6') 
...4km Tempo run:17'5"( Pace 4'16")
...200m x 6: 41"/41"/40"/40"/38"/34" 
 
 

 
Week 5 (8/29~9/4)
10 x 400m 8 km 22 km
->
Week 6 (9/5~9/11)
5 x 1200m 8 km 24 km
->
Week 7 (9/12~9/18)
7 x 800m 13 km 27 km
->
Week 8 (9/19~9/25) 減量週
3 x 1600m 16 km 21 km
->
Week 9 (9/26~10/2)
12 x 400m 5 km 29 km
->

Week 10(10/3~10/9)
8 x 800m 8 km 24 km
->

Week 11(10/10~10/16)
4 x 1600m 13 km 32 km
->


Week 12(10/17~10/23)
12 x 400m 8 km 24 km
->

Week 13(10/24~10/30)
6 x 1200m 8 km 32 km
->


Week 15 (11/6~11/13) 賽前減量
3 x 1600m 13 km 16 km
->


Week 16 (11/14~11/20)比賽週
->比賽週 30 分輕鬆跑 20 分輕鬆跑 馬拉松比賽