16주 / Sub 4:30 훈련 매뉴얼 페이지 정보 작성자 DeAndré 댓글 0건 조회 291회 작성일 23-09-02 10:58 목록 답변 본문 ## 1 주차 >### Mon 3.2km (miles) (or 23 mins, if you prefer to train to time) easy >### Tue Rest >### Wed 4.8km (35 mins) easy >### Thu 3.2km (21 mins) marathon pace >### Fri Rest >### Sat Rest >### Sun 9.7km (70 mins) run/walk ## 2 주차 >### Mon Rest >### Tue 8.0km consisting of the following: 1.6km jog, then 2 x 1.5M tempo, with 400m jog recovery, then 1.6km jog >### Wed 6.4km (45 mins) easy >### Thu 1.6km jog, then 3.2km (18 mins) tempo, then 1.6km jog >### Fri Rest >### Sat Rest >### Sun 11.3km (80 mins) run/walk ## 3 주차 >### Mon Rest >### Tue 9.7km consisting of the following: 1.6km jog, then 3 x 1.6km tempo, with 400m jog recoveries, then 1.6km jog >### Wed 8.0km (55 mins) easy >### Thu 4.8km (31 mins) marathon pace >### Fri Rest >### Sat Rest or easy parkrun >### Sun 12.9km (90 mins) run/walk ## 4 주차 >### Mon Rest >### Tue 8.0km consisting of the following: 1.6km jog, then 4 x 800m at 10K pace, with 200m jog recoveries, then 1.6km jog >### Wed 9.7km (66 mins) easy >### Thu 1.6km jog, then 3.2km (18 mins) tempo, then 1.6km jog >### Fri Rest >### Sat Rest >### Sun 1.6km jog, then race 10K or 8.0km then 1.6km jog. Aim for a sub-55:00 10K or sub-44:00 5-miler ## 5 주차 >### Mon Rest >### Tue 1.6km jog, then 4.8km (30 mins) of fartlek (3mins fast, 2mins slow), then 1.6km jog >### Wed 8.0km (55 mins) easy >### Thu 6.4km (40 mins) marathon pace >### Fri Rest >### Sat Rest or easy parkrun >### Sun 16.1km (1hrs 45) run/walk ## 6 주차 >### Mon Rest >### Tue 8.0km of 1.6km jog, then 8 x 90 seconds uphill, then jog back. Then 1.6km jog at end of session >### Wed 8.0km (57 mins) easy >### Thu 1.6km jog, then 4.8km (approx 27 mins) tempo, then 1.6km jog >### Fri Rest >### Sat Rest or easy parkrun >### Sun 19.3km (2hrs 5) run/walk ## 7 주차 >### Mon Rest >### Tue 9.7km consisting of the following: 1.6km jog and strides, then 9 x 400 at 5K pace, with 200m jog recoveries, then 1.6km jog >### Wed 9.7km (approx 70 mins) easy >### Thu 9.7km (approx 62 mins) marathon pace >### Fri Rest >### Sat Rest or easy parkrun >### Sun 22.5km (approx 2hrs 25) run/walk ## 8 주차 >### Mon Rest >### Tue 8.0km consisting of the following: 1.6km jog and strides, then 12 x 200m at mile pace, with 200m jog recoveries, then 1.6km jog >### Wed 11.3km (80 mins) easy >### Thu M jog, then 3.2km (18 mins) tempo, the 1.6km jog >### Fri Rest >### Sat Rest >### Sun Race (ideally half-marathon). Aim for sub:2:10hrs (and do a 1.6km warm-up and 1.6km cool-down) ## 9 주차 >### Mon Rest >### Tue 9.7km consisting of the following: 1.6km jog and strides, 10 x 90 seconds uphill, then jog back down. Then 1.6km jog at end of session. >### Wed 9.7km (70 mins) easy >### Thu 12.9km (80 mins) steady >### Fri Rest >### Sat Rest or parkrun >### Sun 25.7km (3hrs) long ## 10 주차 >### Mon Rest >### Tue 11.3km of 1.6km jog, 3 x 1.5M (or 15 mins) fast with 400m (or 3-min) jog recoveries, then 1 mile jog >### Wed 11.3km (80 mins) slow >### Thu 1.6km jog, then 4.8km (31 mins) marathon pace, then 1.6km jog >### Fri Rest >### Sat Rest >### Sun Half-marathon. Aim for sub-2:00 (15M inc warm up and cool down) ## 11 주차 >### Mon Rest >### Tue 1.6km jog, then 8.0km (50 mins) fartlek (3mins fast, 2mins slow), then 1.6km jog >### Wed 8.0km (57 mins) slow >### Thu 12.9km (80 mins) marathon pace >### Fri Rest >### Sat Rest or easy parkrun >### Sun 29.0km (3hrs 15) long ## 12 주차 >### Mon Rest >### Tue 11.3km consisting of the following: 1.6km jog and strides, 4 x 1.6km (or 9:30 mins) fast with 200m (or 90 secs) jog recoveries, then 1.6km jog >### Wed 11.3km (80 mins) slow >### Thu 1.6km jog, then 4.8km (31 mins) marathon pace, then 1.6km jog >### Fri Rest >### Sat Rest or easy parkrun >### Sun 32.2km (3hrs 30) long ## 13 주차 >### Mon Rest >### Tue 11.3km consisting of the following: 1.6km jog and strides, then 10 x 2 mins uphill, jog back down. Then 1.6km jog at end of session >### Wed 9.7km (70 mins) easy >### Thu 1.6km jog, then 6.4km (42 mins) marathon pace, then 1.6km jog >### Fri Rest >### Sat Rest or parkrun >### Sun 32.2km (3hrs 30) long ## 14 주차 >### Mon Rest >### Tue 9.7km consisting of the following: 1.6km jog, then 6 x 800m (or 4:30 mins) tempo, with 100m jog recoveries, then 1.6km jog >### Wed 8.0km (57 mins) easy >### Thu 11.3km (72 mins) marathon pace >### Fri Rest >### Sat Rest or easy parkrun >### Sun 27.4km (3hrs) long ## 15 주차 >### Mon Rest >### Tue 8.0km consisting of the following: 1.6km jog, then 8 x 400m at 5K pace, with 200m jog recoveries, then 1.6km jog >### Wed 6.4km (45 mins) easy >### Thu 1.6km jog, then 4.8km (31 mins) marathon pace, then 1.6km jog >### Fri Rest >### Sat Rest >### Sun 9.7km (66 mins) easy ## 16 주차 >### Mon Rest >### Tue 6.4km consisting of the following: 1.6km jog, then 10 x 200m at 5K pace, with 100m jog recoveries, then 1.6km jog >### Wed 4.8km (35 mins) easy >### Thu Rest >### Fri Rest >### Sat 3.2km (22 mins) easy >### Sun Race day 다음글16주 / Sub 4:00 훈련 매뉴얼 23.09.02 댓글 0 댓글목록 등록된 댓글이 없습니다.
