80/20跑步: 马拉松3级

Author

Matt Fitzgerald and David Warden

All plans by this Coach

Length

18 Weeks

Typical Week

8 Run

Longest Workout

20 miles

Plan Specs

running marathon advanced weightloss

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Summary


80/20 Endurance

计划描述


这项马拉松3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


这个计划非常适合经验丰富,准备一天训练两次以提高马拉松成绩的竞技跑步者。计划开始前,请将你的训练提高到每周至少跑三次,包括一些中等强度和高强度的短时间运动以及至少10英里的轻松跑,每周还要至少做6次有氧运动(跑步和无冲击的交叉训练相结合)。

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: 07:49

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

0:45:00
54TSS
RF6 跑步或交叉训练

1区5分钟,2区35分钟,1区5分钟

Sample Day 2

0:44:30
58TSS
RAn5

1区15分钟,(4区2.5分钟/1区5分钟)重复3次,1区10分钟

Sample Day 2

0:30:00
35TSS
RF3 跑步或交叉训练

1区5分钟,2区20分钟,1区5分钟

Sample Day 3

0:45:00
54TSS
RF6 跑步或交叉训练

1区5分钟,2区35分钟,1区5分钟

Sample Day 4

0:45:00
54TSS
RF6 跑步或交叉训练

1区5分钟,2区35分钟,1区5分钟

Sample Day 5

0:36:00
49TSS
RSP7

1区5分钟,2区5分钟,(4区1分钟/1区2分钟)重复7次,1区5分钟

Sample Day 6

0:45:00
54TSS
RF6 跑步或交叉训练

1区5分钟,2区35分钟,1区5分钟

80/20跑步: 马拉松3级

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