16주 / Sub 3:30 훈련 매뉴얼 페이지 정보 작성자 DeAndré 댓글 0건 조회 274회 작성일 23-09-02 10:58 목록 답변 본문 ## 1 주차 >### Mon 6.4km (miles) (36 mins) easy >### Tue Rest >### Wed 8.0km (45 mins) slow >### Thu 4.8km (24 mins) marathon pace >### Fri Rest >### Sat 6.4km (36 mins) easy >### Sun 16.1km (90 mins) long ## 2 주차 >### Mon Rest >### Tue 11.3km consisting of: 1.6km jog, then 4 x 1.6km (at 7:30 min/mile pace), with 400m ( or 3-min) jog recoveries. Then 1.6km jog to end the session. >### Wed 9.7km (54 mins) easy >### Thu 6.4km of 1.6km jog, then 3.2km (approx 15 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 6.4km (36 mins) easy or parkrun >### Sun 17.7km (100 mins) long ## 3 주차 >### Mon Rest >### Tue 11.3km consisting of: 1.6km jog, then 4 x 1.6km (or 7:20 mins) fast, with 400m ( or 3-min) jog recoveries. Then 1.6km jog to end the session. >### Wed 11.3km (63 mins) easy >### Thu 6.4km (32 mins) marathon pace >### Fri Rest >### Sat 6.4km (36 mins) easy or parkrun >### Sun 20.9km (1hr 57) long ## 4 주차 >### Mon Rest >### Tue 9.7km consisting of: 1.6km jog, then 6 x 800m (or 3:30 mins), with 2-min (200m) jog recoveries. Then 1.6km jog to end the session. >### Wed 12.9km (73 mins) easy >### Thu 1.6km jog, then 4.8km (23 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 6.4km (36 mins) easy >### Sun 12.9km consisting of: 1.6km jog, then race 10K, then 1.6km jog. Aim for a sub-43:00 10K. ## 5 주차 >### Mon Rest >### Tue 11.3km consisting of: 1.6km jog, then 8.0km (or 45 mins) fartlek (3mins fast, 2 mins slow), then 1.6km jog >### Wed 12.9km (73 mins) slow >### Thu 8.0km (40 mins) marathon pace >### Fri Rest >### Sat 6.4km (36 mins) easy or parkrun >### Sun 24.1km (2hrs 15) long ## 6 주차 >### Mon Rest >### Tue 9.7km consisting of: 1.6km jog, then 9 x 2 mins uphill, jog back down. Then 1.6km jog at end of session >### Wed 14.5km (81 mins) easy >### Thu 1.6km jog, then 6.4km (approx 30 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 6.4km (36 mins) easy or parkrun >### Sun 29.0km (2hrs 42mins) long ## 7 주차 >### Mon Rest >### Tue 9.7km consisting of: 1.6km jog and strides, then 10 x 400m at 5K pace, with 200m (1-min 30) jog recoveries. Then 1.6km jog to end the session. >### Wed 16.1km (90 mins) slow >### Thu 11.3km (56 mins) marathon pace >### Fri Rest >### Sat 6.4km (36 mins) easy or parkrun >### Sun 32.2km (3hrs) long ## 8 주차 >### Mon Rest >### Tue 8.0km consisting of: 1.6km jog and strides, then 12 x 200m at mile pace, with 200m (1-min) jog recoveries. Then 1.6km jog to end the session. >### Wed 12.9km (73 mins) easy >### Thu 1.6km jog, then 4.8km (23 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (27 mins) easy >### Sun Race (ideally half-marathon) or brisk run (15M inc warm up/cool-down). Aim for sub-1:40. ## 9 주차 >### Mon Rest >### Tue 11.3km consisting of: 1.6km jog and strides, then 10 x 2 mins uphill, jog back. Then 1.6km jog at end of the session. >### Wed 12.9km easy (72mins) >### Thu 14.5km (72 mins) marathon pace >### Fri Rest >### Sat 6.4km (36 mins) easy or parkrun >### Sun 32.2km (3hrs) long ## 10 주차 >### Mon Rest >### Tue 11.3km consisting of: 1.6km jog, then 3 x 1.5M (or 11 mins) tempo, with 400m (or 3-min) jog recoveries, then 1.6km jog. >### Wed 14.5km (80 mins) easy >### Thu 1.6km jog, then 4.8km (approx 23 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (27 mins) easy >### Sun Half-marathon Aim for sub-1:37 (15M inc warm up and cool down) ## 11 주차 >### Mon Rest >### Tue 1.6km jog, 8.0km (or 45 mins) fartlek (3mins fast, two mins slow), then 1.6km jog >### Wed 9.7km (54 mins) easy >### Thu 14.5km (72 mins) marathon pace >### Fri Rest >### Sat 6.4km (36 mins) easy or parkrun >### Sun 32.2km (3hrs) long ## 12 주차 >### Mon Rest >### Tue 12.9km consisting of: 1.6km jog and strides, then 5 x 1.6km (or 7:30 mins) with 200m (or 90 secs) jog recoveries, then 1.6km jog >### Wed 14.5km (80 mins) easy >### Thu 1.6km jog, then 4.8km (22 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 6.4km (36 mins) easy or parkrun >### Sun 35.4km (3hrs 18) long ## 13 주차 >### Mon Rest >### Tue 12.9km of 1.6km jog and strides, 12 x 2 mins uphill, jog back. Then 1.6km jog at end of session >### Wed 11.3km (63 mins) slow >### Thu 1.6km jog, then 6.4km (30 mins) brisk, then 1.6km jog >### Fri Rest >### Sat 6.4km (36 mins) easy or parkrun >### Sun 32.2km (3hrs) slow ## 14 주차 >### Mon Rest >### Tue 9.7km consisting of 1.6km jog, then 6 x 800m (or 3 mins) fast, with 100m (or 1-min) jog recoveries, then 1.6km jog. >### Wed 9.7km (54 mins) easy >### Thu 12.9km (64 mins) marathon pace >### Fri Rest >### Sat 6.4km (36 mins) easy >### Sun 20.9km (approx 1hr 20mins) easy ## 15 주차 >### Mon Rest >### Tue 9.7km consisting of: 1.6km jog, then 9 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries. Then 1.6km jog to end the session. >### Wed 8.0km (45 mins) easy >### Thu 1.6km jog, then 4.8km (22 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (27 mins) easy >### Sun 9.7km (54 mins) easy ## 16 주차 >### Mon Rest >### Tue 6.4km consisting of 1.6km jog, then 10 x 200m (or 45 secs) at 5K pace, with 100m (or 30 secs) jog recoveries, then 1.6km jog >### Wed Rest >### Thu 4.8km (27 mins) easy, plus strides >### Fri Rest >### Sat 3.2km (or 20 mins) easy >### Sun Race day 이전글16주 / Sub 3:45 훈련 매뉴얼 23.09.02 다음글Triathlon 16주 훈련 매뉴얼 23.09.07 댓글 0 댓글목록 등록된 댓글이 없습니다.
