如何再提升自己的速度呢？ - 路跑 Road Running
By Queena
at 2013-10-23T16:48
at 2013-10-23T16:48
Table of Contents
大叔我認真練跑大概一年的時間，參加過5次半馬&3次全馬，最近12週來有造著富曼馬拉松訓練計劃的課表來做，從原本半馬PR 2hr15min/全馬PR 5hr31min進步到半馬1hr49min
可是我還希望再更快更快，因為我的目標是希望能參加波士頓馬(遠望)，我該怎麼調整我的課表呢？
目前一禮拜練跑的量大概3天，可能兩天10k(5分到4:45速度)，一天練LSD 20k以上(5分半到6分速)，或是拉一天來練間歇(400~1200m間歇都跑過)，剩下的幾天會同時去游泳+做重訓(因為我明年想練三鐵)，所以練跑的時間跟量真的不多，一個月也才150k，請大大建議一下更有效益的練跑方式吧！
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可是我還希望再更快更快，因為我的目標是希望能參加波士頓馬(遠望)，我該怎麼調整我的課表呢？
目前一禮拜練跑的量大概3天，可能兩天10k(5分到4:45速度)，一天練LSD 20k以上(5分半到6分速)，或是拉一天來練間歇(400~1200m間歇都跑過)，剩下的幾天會同時去游泳+做重訓(因為我明年想練三鐵)，所以練跑的時間跟量真的不多，一個月也才150k，請大大建議一下更有效益的練跑方式吧！
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路跑
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