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(<96")   Week 1(8/1~8/7) 8 x 400m 5Km 16Km -> 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"      <8/28 大腳ㄚ兩鐵 B>   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 -> <10/2 郵局88K C> 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 -> <10/16 竹風盃C > 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 -> < 10/29 新遠東世紀半馬 Week 14(10/31~11/6) 賽前減量 7 x 800m 13 km 16 km -> Week 15 (11/6~11/13) 賽前減量 3 x 1600m 13 km 16 km -> <11/11~11/14 環沖澠 A> 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