2017 全馬sub 3 夏季課表 16週

Training Load By Week
Training Load By Week

All use Chinese to description. for goal sub 3 runner (Marathon PB now at 3:35~3:10) 1 week run 6 days Rest day on Monday. Race day on Sunday

Sample Day 2
6.21mi
400間歇6趟(1:28)

1.先跑3.2k Easy run(5:04/pace)
2.再跑6趟400m間歇用88s/pace, 間休200m輕鬆緩跑。
3.再跑3.2k easy run(5:04)

Sample Day 3
6.21mi
Easy Run 10k

用你感到輕鬆的配速跑恢復跑。
建議5:04/km的配速。

Sample Day 4
5.59mi
tempo run 5k

暖身2k
主課表4分速跑5k(20min/5km)
(跑不到就降速吧 4:10/km )
收操緩和2k

Sample Day 5
3.11mi
Easy run 5k

輕鬆跑5k

Sample Day 6
6.21mi
Easy run 10k

禮拜天要跑LSD了。今天不要太操。
一樣五分速easy run

Sample Day 7
9.94mi
LSD 16km

5:00~5:04/km的配速跑16k的LSD
狀況好也不要快過4:55,最慢也不要慢過5:15)

Sample Day 9
7.33mi
間歇(400、800、400)

3.2k 輕鬆跑暖身(大約5:04/km)
3 x 400 at 1:28 pace 緩跑200 休息
2 x 800 at 2:56 pace 緩跑400 休息
2 x 400 at 1:28 pace 緩跑 200 休息
3.2k 輕鬆跑收操

高慶豐 Kao Ching-Feng
|
Kao CF

Coaching and using training plan with English & Chinese

licence:
RYT 200hr Yoga Teacher certification

experience:
6 times Ironman Distance finisher. (PB 11:53)
28 times Marathon finisher. (PB 3:06)
5k (18:19) , 10k (38:46)
Bicycle Travel cross country in U.S. 100 days (from N.Y. to L.A.)
mountain climbing : 4 peaks of 7 summits (Mount Elbrus,Denali,Kilimanjaro,Aconcagua)
Taiwan top 100 mountains climbed 86.

6次226超鐵距離完賽
28場馬拉松完賽
曾 騎單車橫越美國(100多天,紐約到洛杉磯)
曾 參加七頂峰攀登活動
台灣百岳攀登86座