求3000公尺進步菜單 - 路跑 Road Running

By Selena
at 2021-11-12T08:44
at 2021-11-12T08:44
Table of Contents
小弟28歲身高184體重71,為了參加明年4月的校慶路跑3000比賽(教職員組),想開始訓練
3000的速度,小弟20~25歲有規律練跑,月跑量大約是80~100公里,跑過10場全馬(最快
3:58)跟奮起湖100k(14:13),25~28歲這段期間只有重訓(自由槓啞鈴)跟偶爾騎飛輪跟
公路車,一個月平均跑10~20公里等於沒跑,3年前測過3000最快是11:57,昨天用盡全
力跑3000只能13:18(感覺喘不過來可是腿還有力),請問假設一週訓練跑步2天,有無推
薦菜單可以把3000的速度推進到11:30~12:00,感謝各位
https://i.imgur.com/dZjZANX.jpg
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3000的速度,小弟20~25歲有規律練跑,月跑量大約是80~100公里,跑過10場全馬(最快
3:58)跟奮起湖100k(14:13),25~28歲這段期間只有重訓(自由槓啞鈴)跟偶爾騎飛輪跟
公路車,一個月平均跑10~20公里等於沒跑,3年前測過3000最快是11:57,昨天用盡全
力跑3000只能13:18(感覺喘不過來可是腿還有力),請問假設一週訓練跑步2天,有無推
薦菜單可以把3000的速度推進到11:30~12:00,感謝各位
https://i.imgur.com/dZjZANX.jpg

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Tags:
路跑
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