關於間歇訓練問題請教 - 路跑 Road Running
By Mia
at 2013-09-11T19:55
at 2013-09-11T19:55
Table of Contents
各位前輩好,小弟是路跑新手,莫約練了半年。目前身高170,體重66
從一開始每週五天4K,每個月增加0.5K,到現在平常輕鬆跑個6~7K沒有問題
週末會安排一次10K以上的慢慢跑(但目前最多只到11.3K XD)
11/3有個台北八里的馬拉松比賽,所以想說27歲生日前來跑個半馬,
目標是關門前完賽,作為紀念
擬定了菜單,其中有間歇跑的部分
小弟最好的5K大約是29分鐘,最好的10K大約是68分鐘
所以間歇訓練是擬定800m/用5:20的速度跑,再慢慢跑400m回復
目前是以五組為一次訓練。
問題的部分是,有時候會因為全力衝的關係,速度會超過我設定的5:20,
例如800m 其中會有400是5:00左右(或者再快一點點)的速度,
而後面400會情不自禁地稍微慢下來(均速是有520..)
請問這樣是表示我擬定的速度太快我的肌肉無法跟上,而需要降速
還是說我應該要想辦法控制800m都用相同的速度?
或者是要改為衝400m/慢跑200m回復(400m比較有自信能維持速度)
--
最後一提,小弟小時候受過傷,所以右腳是沒有腳趾的,速度方面我並不強求
只要能慢慢進步就好
想請教各位前輩這樣的訓練方式是對還是錯
謝謝各位回答
--
從一開始每週五天4K,每個月增加0.5K,到現在平常輕鬆跑個6~7K沒有問題
週末會安排一次10K以上的慢慢跑(但目前最多只到11.3K XD)
11/3有個台北八里的馬拉松比賽,所以想說27歲生日前來跑個半馬,
目標是關門前完賽,作為紀念
擬定了菜單,其中有間歇跑的部分
小弟最好的5K大約是29分鐘,最好的10K大約是68分鐘
所以間歇訓練是擬定800m/用5:20的速度跑,再慢慢跑400m回復
目前是以五組為一次訓練。
問題的部分是,有時候會因為全力衝的關係,速度會超過我設定的5:20,
例如800m 其中會有400是5:00左右(或者再快一點點)的速度,
而後面400會情不自禁地稍微慢下來(均速是有520..)
請問這樣是表示我擬定的速度太快我的肌肉無法跟上,而需要降速
還是說我應該要想辦法控制800m都用相同的速度?
或者是要改為衝400m/慢跑200m回復(400m比較有自信能維持速度)
--
最後一提,小弟小時候受過傷,所以右腳是沒有腳趾的,速度方面我並不強求
只要能慢慢進步就好
想請教各位前輩這樣的訓練方式是對還是錯
謝謝各位回答
--
Tags:
路跑
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