初學者請求建議課表 - 路跑 Road Running

smart coach 最底下有說明
Workouts: All runs are Easy, Long, Tempo, or Speedwork
Dist: Total miles for the day
Dist/Time: 9mi @ 9:11 means "Run 9 miles at 9:11 pace."
Warm/Cool: Warmup or Cooldown. Generally 1 mile each.
However, on some days, you must run extra Warm and Cool to reach your
distance for the day.
Speedwork: "6x800@3:47 w/400 jogs" means "Run 6 repeats of 800 meters each,
with a 400-meter recovery jog after each repeat."
Rest/XT: Take a rest day, or do moderate cross-training activity.
m: Meters
mi: Miles


※ 引述《nervesoup (ppp)》之銘言：
: 抱歉，問笨問題，smart coach的格式我看不懂。
: Speedwork
: Dist: 5mi, inc
: Warm; 3x800@6:10
: w/800 jogs; Cool
: 這樣代表是^^"?

用我的爛英文翻譯是
今天的功課是: speed work 速度訓練
距離 5 mi, 包含
暖身1 mi,
3次800米衝刺, 每次要在6:10完成
衝刺完可以用800慢跑回復體力
cooldown 1mi,
===
1mi 大約等於1609m 大約等於四圈
所以你今天的功課是5mi, 扣除前後暖身1+1mi, 中間快跑兩圈慢跑兩圈一共三次
剛剛好5mi.

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