新手跑者請益 - 路跑 Road Running

By James
at 2019-11-08T13:53
at 2019-11-08T13:53
Table of Contents
小弟我是30歲 176/71kg 的新手跑者
6月跑量70
7月跑量92
8月跑量202
9月跑量186(一週出差停跑
10月跑量187(一週旅遊停跑
11月跑量(預計上看300
10月底參加了日月潭29k超半馬,保持輕鬆的心情跑2hr58min(有吃重點補給茶葉蛋跟冰棒
完賽)
跑完覺得還能繼續跑下去,隔天無傷
後天的田中初馬也是打算輕鬆跑體驗歡樂跟習慣長距離慢跑。期許430能完賽
目標賽事是年底台北馬350(本來是破四但跑完日月潭大頭症爆發感覺可以拼看看350,也
試著朝這個目標邁進
目前自己跑的菜單
一週
3次10-12K530配速
1次長距離間歇510配速左右
(照漢森課表,現在到3200m+800m緩3趟)
1次20-30LSD六分速左右
問題:我的半馬成績200(九月底測),距離台北馬剩下五個週末,目前規劃11/10田中馬
、11/30嘗試530配速30k、剩兩週大家會跑個山路LSD還是自己測個半馬或是測亞索800?
以及十二月該怎麼減量比較好
時間越接近越覺得自己準備的不夠,希望大家的建議能給我一個好的方向,謝謝
--
6月跑量70
7月跑量92
8月跑量202
9月跑量186(一週出差停跑
10月跑量187(一週旅遊停跑
11月跑量(預計上看300
10月底參加了日月潭29k超半馬,保持輕鬆的心情跑2hr58min(有吃重點補給茶葉蛋跟冰棒
完賽)
跑完覺得還能繼續跑下去,隔天無傷
後天的田中初馬也是打算輕鬆跑體驗歡樂跟習慣長距離慢跑。期許430能完賽
目標賽事是年底台北馬350(本來是破四但跑完日月潭大頭症爆發感覺可以拼看看350,也
試著朝這個目標邁進
目前自己跑的菜單
一週
3次10-12K530配速
1次長距離間歇510配速左右
(照漢森課表,現在到3200m+800m緩3趟)
1次20-30LSD六分速左右
問題:我的半馬成績200(九月底測),距離台北馬剩下五個週末,目前規劃11/10田中馬
、11/30嘗試530配速30k、剩兩週大家會跑個山路LSD還是自己測個半馬或是測亞索800?
以及十二月該怎麼減量比較好
時間越接近越覺得自己準備的不夠,希望大家的建議能給我一個好的方向,謝謝
--
Tags:
路跑
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