訓練配速請教 - 路跑 Road Running

By Carolina Franco
at 2016-12-29T14:27
at 2016-12-29T14:27
Table of Contents
麻煩各位先進指正
目前 10k pb 49 min (本月)
半馬 pb 1:52 (2016/03)
全馬 4:13 (2016/05,第三馬,爬升3,908 by runkeeper)
目前正在準備東京馬,本月跑量約200
目標 3:45 (高標) Sub 4(低標)
課表一週跑三次(合計50-60k),想請問配速是否適當?
週二 配速跑 10-15k Pace 5:00/km
週四 恢復跑 10-15k Pace 6:00/km (沒特別看錶)
週末 LSD 25-30k Pace 5:30-5:40
請問以目標 3:45 馬拉松配速5:20/km 來算
上面的配速有沒有需要調整?
另外,如果想把配速跑 換成5km *3趟的tempo run 配速大概要訂在那邊?
還有這樣的菜單有沒有需要調整?(目前到第三週)
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路跑
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