間歇課表討論 (附實測數據) - 路跑 Road Running
By Erin
at 2013-06-21T23:59
at 2013-06-21T23:59
Table of Contents
因為最近時間比較可以自己掌握,所以又開始回到學生時期按表操課的訓練;
差別是現在一切課表都自己來,但還是不太熟悉自己開課表,所以想請各位前輩幫忙診斷;
以四週為一個循環,目前已完成四週的訓練,想要請教下個四週的課表安排。
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目標:
短期目標: 5km 20分內
中期目標: 10km 40分內
長期目標: 半馬 90分內
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*為了板面整潔,就只列出近兩週現況
*星期1 3 5 早上加練核心訓練
6/10 (一) 熱身6km 30min + 800m*5 (2:55) (2:54) (2:58) (2:54) (2:51) 走200m
6/11 (二) 熱身6km 30min + swim 1.2km (應該是有下雨)
6/12 (三) 熱身6km 30min + 400m*7 80s 81s 80s 81s 82s 81s 80s 休(1:30)
6/13 (四) 熱身6km 30min + 200m*10 33s 38s 36s 39s 39s 38s 38s 36s 35s 37s
6/14 (五) 熱身6km 30min + 100m*20 跨步跑,7分力不壓錶。
6/15 (六) 慢跑16km
6/16 (日) 休
6/17 (一) 熱身6km 30min + 800m*6 (2:52) (2:54) (2:50) (2:51) (2:58) (2:48)
6/18 (二) 熱身慢跑 30min + 6km 漸速跑
6/19 (三) 熱身6km 30min + 400m*8 81s 78s 77s 81s 77s 79s 78s 78s
6/20 (四) 熱身6km 30min + 200m*10 33s 39s 41s 38s 38s 39s 38s 40s 37s 35s
6/21 (五) 熱身6km 30min + 100m*20 跨步跑,7分力不壓錶。
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接下來四週的課表預計:
週一 1000m*5 (3:30) 隔週加一趟
週二
週三 400m*9 80s 隔週加一趟
週四
週五 2000m*2 7:30 隔週加一趟
週二跟週日就不太確定要怎麼安排了。
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主要是因為週末都會安排 15km+的團練 or 腳踏車60km+
所以週四跟週五的安排就比較尷尬,變成週三週四都速度練習 (根本在練短跑><)
接下來想要改掉這問題,所以就先不管週末的長征了,強度訓練就壓在一三五
週二週四:
我的想法是 拿掉 200m*10 --> 代替方案有漸速跑?或爬坡訓練? 放在週二
保留 100m*20 跨步跑,放在週四
請各位前輩幫忙診斷與建議^^
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Tags:
路跑
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