來源：http://www.runnersworld.com/
(這是個好網站呀，幫你排課表，還可以幫你挑鞋，很多好功能)
目前以半馬為目標
能完成半馬的比賽之後，再以全馬為目標進行訓練
時間其實是以之前金石的速度做概算
如果之後有參加場地賽，也有比較準的時間再做調整
目前就是先這樣
|
Here's your individualized training program:
|
|
Your current race time is: 0:34:20for a 5 K
Your distance training goal is: Half-Marathon
You currently train: 6-10miles/week
How hard you want to train: Moderate
Your long-run day: Sunday
Your training program Starts: Monday, 3/24/2008and Ends: Sunday, 7/13/2008
Length of your training schedule: 16 weeks
REVISE YOUR TRAINING PROGRAM
|
|
Wk
|
Dat
|
Mon
|
Tues
|
Weds
|
Thurs
|
Fri
|
Sat
|
Sun
|
Total
|
|
1
|
3/24
3/30
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:28
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:28
|
Rest
/ XT
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:28
|
6 miles
|
|
2
|
3/31
4/6
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:28
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:28
|
Rest
/ XT
|
Rest
/ XT
|
Easy Run
Dist: 3mi
@13:28
|
7 miles
|
|
3
|
4/7
4/13
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:28
|
Rest
/ XT
|
Easy Run
Dist: 3mi
@13:28
|
Rest
/ XT
|
Rest
/ XT
|
Easy Run
Dist: 4mi
@13:28
|
9 miles
|
|
4
|
4/14
4/20
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:28
|
Rest
/ XT
|
Easy Run
Dist: 3mi
@13:28
|
Rest
/ XT
|
Rest
/ XT
|
Easy Run
Dist: 5mi
@13:28
|
10 miles
|
|
5
|
4/21
4/27
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:20
|
Rest
/ XT
|
Tempo Run
Dist: 5mi, inc
Warm; 3mi@11:42; Cool
|
Rest
/ XT
|
Rest
/ XT
|
Long Run
Dist: 6mi
@13:20
|
13 miles
|
|
6
|
4/28
5/4
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:20
|
Rest
/ XT
|
Speedwork
Dist: 5mi, inc
Warm; 2x1600@11:02
w/800 jogs; Cool
|
Rest
/ XT
|
Rest
/ XT
|
Long Run
Dist: 6mi
@13:20
|
13 miles
|
|
7
|
5/5
5/11
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:20
|
Rest
/ XT
|
Tempo Run
Dist: 5mi, inc
Warm; 3mi@11:42; Cool
|
Rest
/ XT
|
Rest
/ XT
|
Long Run
Dist: 7mi
@13:20
|
14 miles
|
|
8
|
5/12
5/18
|
Rest
/ XT
|
Easy Run
Dist: 3mi
@13:20
|
Rest
/ XT
|
Easy Run
Dist: 3mi
@13:20
|
Rest
/ XT
|
Rest
/ XT
|
Easy Run
Dist: 4mi
@13:20
|
10 miles
|
|
9
|
5/19
5/25
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:12
|
Rest
/ XT
|
Tempo Run
Dist: 6mi, inc
Warm; 4mi@11:41; Cool
|
Rest
/ XT
|
Rest
/ XT
|
Long Run
Dist: 7mi
@13:12
|
15 miles
|
|
10
|
5/26
6/1
|
Rest
/ XT
|
Easy Run
Dist: 2mi
@13:12
|
Rest
/ XT
|
Speedwork
Dist: 7mi, inc
Warm; 3x1600@10:56
w/800 jogs; Cool
|
Rest
/ XT
|
Rest
/ XT
|
Long Run
Dist: 8mi
@13:12
|
17 miles
|
|
11
|
6/2
6/8
|
|
|
留言列表
留言列表
旅行 (3)