80/20跑步: 马拉松1级

Author

Matt Fitzgerald and David Warden

All plans by this Coach

Length

18 Weeks

Typical Week

1 Day Off, 6 Run

Longest Workout

20 miles

Plan Specs

running marathon intermediate weightloss

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Summary


80/20 Endurance

计划描述


这项马拉松1级训练计划是根据马特·菲茨杰拉德的畅销书《80/20跑步》中的法则精心设计的,会为运动员提供与世界上最成功的跑步者使用的相同训练结构。每星期、每周期以及完整的18周计划都是专门制定的,以配合菲茨杰拉德在其著作中阐述的研究,同时确保跑步者遵守80/20法则。

目标运动员


这个计划适合准备第一次马拉松比赛的新手,也适合经验丰富,需要或更喜欢运动量相对较小的训练计划的跑步者。计划开始前,请把你的训练提高到每周至少跑三次,每次跑6英里或更多。

等级保证


不确定哪个等级适合你?每个80/20计划都有一个等级保证:你如果发现自己选择的等级太难或太容易,只需联系我们,即可在同一距离范围内免费切换到不同的等级。

支持


你可以在80/20资源页面找到可靠的支持资源和文档,包括区间指南。该计划购买者可以直接联系作者马特•菲茨杰拉德和大卫•沃顿,以便弄明白计划中任何可能不清楚的项目。

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:33

David Warden

80/20 Endurance

80/20 Endurance is the creation of Matt Fitzgerald and David Warden. Based on the breakthrough books 80/20 Running and 80/20 Triathlon, runners, triathletes, and other endurance athletes improve the most when they consistently do 80 percent of their training at low intensity and the other 20 percent high intensity.The typical endurance athlete spends only 50-70 percent their total training time at low intensity. The solution? An 80/20 training plan that ensures the optimal intensity balance.

Back to Plan Details

Sample Day 1

0:30:00
39TSS
RFF2

1区5分钟,2区20分钟,3区5分钟

Sample Day 4

0:30:00
40TSS
RSP2

1区5分钟,2区5分钟,(4区2分钟/1区2分钟)重复3次,1区8分钟

Sample Day 6

0:50:00
6mi
70TSS
RL1

1区1.5千米,2区9.5千米,1区1千米

Sample Day 8

0:30:00
41TSS
RFF3

1区5分钟,2区15分钟,3区10分钟

Sample Day 11

0:30:00
40TSS
RSP3

1区5分钟,2区5分钟,(4区1分钟/1区2分钟)重复5次,1区5分钟

Sample Day 13

1:00:00
7mi
85TSS
RL2

1区1.5千米,2区11千米,1区1千米

Sample Day 15

0:30:00
39TSS
RFF2

1区5分钟,2区20分钟,3区5分钟

80/20跑步: 马拉松1级

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