JS Marathon Sub4 Project. 14週馬拉松Sub4訓練計劃
JS Marathon Sub4 Project. 14週馬拉松Sub4訓練計劃
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
14 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
14週馬拉松Sub4訓練計劃 課表使用說明
1. 適用對象 ：建議您至少在近兩年內具備以下成績實力，能符合1項佳，符合2項以上者，目標達成率更高。若只差一點點，可考慮試試看前8週的循環或略減秒數以因應，那仍是基礎有氧階段，相信也會有所幫助的，但若差異太遠，就不建議使用了。
5km: 26.5分內
10km: 55分內
半馬: 2時5分內
全馬: 4時20分內
2. 可完成目標 ：選手在訓練期結束後，應可具備以下至少2項成績能力
5km: 25.5分內
10km: 53分內
半馬: 1時55分內
全馬: 4時00分內
3.目標配速參考
輕鬆跑、恢復跑（Easy Pace；EZ）：06:20/km 之後
有氧跑（Aerobic Pace；AP/Zone 2）：5:45-6:20/km
馬拉松配速（Marathon Pace；MP）:5:35-5:45 /km
乳酸閾值配速（Threshold Pace；LT/TP）: :5:10-5:25 /km
最大攝氧量配速（Vo2Max Pace；IP/VO2）：4:55/km內，或3:55/800m內，或1:55/400m內
4. 注意事項
本訓練課表非常重視心率數值，強烈建議配戴心率帶或光學心率，且課表大多也是根基於『以心率為基礎』，只要課表沒有要求配速，那必定會有要求心率需控制於『MAX HR 70%以內』或『MAX HR 75%以內』，請根據自身心率資料基礎，在每一次跑步訓練時控制好心率。
例如課表為『輕鬆跑 40分鐘 （HR < MAX HR 75%）』，而您的最大心率為180bpm的話，則這個跑步需務必控制好在135bpm以內，只能低不能高，『不需在意任何速度，也不需理會跑了多少距離』，只要用此心率建議跑滿40分鐘即可。
再次提醒，有氧訓練的基礎是『時間』，在適當的強度區間內累積出運動時間，才是耐力的根基。
5. 非不得已情況下，強烈建議不要任意調整課表、不補課（作好時間管理也是非常重要的訓練）。
6. 簡寫名詞
WU: 熱身/ CD: 緩和收操/ S: 伸展 / HR: 心率
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
03:34:00 | 03:60:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:34:00 | 03:60:00 | |
|
|
—— | —— |
Training Load By Week
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