16주 / Sub 3:45 훈련 매뉴얼 페이지 정보 작성자 DeAndré 댓글 0건 조회 272회 작성일 23-09-02 10:58 목록 답변 본문 ## 1 주차 >### Mon 6.4km (miles) (38 mins) easy >### Tue Rest >### Wed 8.0km (48 mins) easy >### Thu 4.8km (25 mins 30 secs) marathon pace >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 12.9km (75 mins) long ## 2 주차 >### Mon Rest >### Tue 11.3km consisting of the following: 1.6km jog, then 3 x 1.5M (or 12 mins) tempo, with 400m (3-min) jog recoveries, then 1.6km jog to cool down >### Wed 9.7km (58 mins) easy >### Thu 6.4km of 1.6km jog, then 3.2km (approx 16 mins) temp, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy or parkrun >### Sun 16.1km (95 mins) long ## 3 주차 >### Mon Rest >### Tue 11.3km of 1.6km jog, then 4 x 1.6km (or 7:30 mins) fast, with 400m (or 3-min) jog recoveries, then 1.6km jog >### Wed 11.3km (70 mins) easy >### Thu 6.4km (34 mins) marathon pace >### Fri Rest >### Sat 4.8km (30 mins) easy or parkrun >### Sun 16.1km (95 mins) long ## 4 주차 >### Mon Rest >### Tue 9.7km consisting of the following: 1.6km jog, then 5 x 800m (or 4 mins) fast, with 200m (or 2-min) jog recoveries, then 1.6km jog >### Wed 12.9km (80 mins) easy >### Thu 1.6km jog, then 4.8km (25 mins 30 secs) marathon pace, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 12.9km consisting of: 1.6km jog, then race 10K or 8.0km then 1.6km jog. Aim for a sub-46:00 10K or sub-37:00 5-miler ## 5 주차 >### Mon Rest >### Tue 9.7km consisting of: 1.6km jog, then 6.4km (or 35 mins) fartlek (3 mins fast, 2 mins slow), then 1.6km jog >### Wed 9.7km (57 mins) easy >### Thu 8.0km (42 mins 30secs) marathon pace >### Fri Rest >### Sat 4.8km (30 mins) easy or parkrun >### Sun 19.3km (1hr 55) long ## 6 주차 >### Mon Rest >### Tue 9.7km consisting of: 1.6km jog, then 8 x 2 mins uphill, jog back down. Then 1.6km jog at end of session >### Wed 11.3km (67 mins) easy >### Thu 1.6km jog, then 6.4km (32 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy or parkrun >### Sun 22.5km (2hrs 15) slow ## 7 주차 >### Mon Rest >### Tue 9.7km consisting of: 1.6km jog and strides, then 10 x 400 mins at 5K pace, with 200m ( or 1-min 30) jog recoveries, then 1.6km jog >### Wed 12.9km (75 mins) easy >### Thu 11.3km (59 mins 30 secs) marathon pace >### Fri Rest >### Sat 4.8km (30 mins) easy or parkrun >### Sun 25.7km (2hrs 30) long ## 8 주차 >### Mon Rest >### Tue 8.0km consisting of: of 1.6km jog and strides, then 12 x 200m at 1 mile pace, with 200m (or 1-min) jog recoveries, then 1.6km jog >### Wed 11.3km (65 mins) easy >### Thu 1.6km jog, then 4.8km (24 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun Race (ideally half-marathon) (15M inc warm up/ cool down). Aim for sub-1:50. ## 9 주차 >### Mon Rest >### Tue 11.3km consisting of: 1.6km jog and strides, then 10 x 2 mins uphill, jog back down. Then 1.6km jog at end of session >### Wed 12.9km (75 mins) easy >### Thu 14.5km (76 mins 30 secs) marathon pace >### Fri Rest >### Sat 4.8km (30 mins) easy or parkrun >### Sun 29.0km (approx 2hrs 35) long ## 10 주차 >### Mon Rest >### Tue 11.3km consisting of: 1.6km jog, then 3 x 1.5M (or 12 mins) tempo, with 400m (or 3-min) jog recoveries, then 1.6km jog >### Wed 14.5km (85 mins) easy >### Thu 1.6km jog, then 4.8km (24 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun Half-marathon. Aim for sub-1:45 (15M inc warm up and cool down) ## 11 주차 >### Mon Rest >### Tue 1.6km jog, then 8.0km (or 50 mins) fartlek (3mins fast, 2mins slow), then 1.6km jog >### Wed 9.7km (58 mins) slow >### Thu 12.9km (68 mins) marathon pace >### Fri Rest >### Sat 4.8km (30 mins) easy or parkrun >### Sun 32.2km (3hrs 10) long ## 12 주차 >### Mon Rest >### Tue 12.9km consisting of: 1.6km jog and strides, then 5 x 1.6km (or 8 mins) tempo with 200m (or 90 secs) jog recoveries, then 1.6km jog >### Wed 11.3km (72 mins) easy >### Thu 1.6km jog, then 4.8km (24 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy or parkrun >### Sun 33.8km (3hrs 30) long ## 13 주차 >### Mon Rest >### Tue M consisting of: 1.6km jog and strides, then 10 x 2 miins uphill, jog back down. Then 1.6km jog at end of session. >### Wed 11.3km (65 mins) easy >### Thu 1.6km jog, then 6.4km (32 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy or parkrun >### Sun 32.2km (3hrs 20) long ## 14 주차 >### Mon Rest >### Tue 9.7km consisting of: 1.6km jog, then 6 x 800m (or 4 mins) at 10K pace, with 100m (or 1-min) jog recoveries, then 1.6km jog >### Wed 9.7km (58 mins) easy >### Thu 11.3km (59 mins 30 secs) marathon pace >### Fri Rest >### Sat 4.8km (30 mins) easy or parkrun >### Sun 19.3km (2 hrs) long ## 15 주차 >### Mon Rest >### Tue 8.0km of 1.6km jog, then 8 x 400m (or 90 secs) fast, with 200m (or 2-min) jog recoveries, then 1.6km jog >### Wed 8.0km (48 mins) slow >### Thu 1.6km jog, then 4.8km (24 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 12.9km (75 mins) long ## 16 주차 >### Mon Rest >### Tue 6.4km consisting of: 1.6km jog, then 10 x 200m (or 45 secs) fat 5K pace, with 100m (or 30 secs) jog recoveries, then 1.6km jog >### Wed 4.8km (30 mins) easy >### Thu Rest >### Fri Rest >### Sat 3.2km (or 20 mins) easy >### Sun Race day 이전글16주 / Sub 4:00 훈련 매뉴얼 23.09.02 다음글16주 / Sub 3:30 훈련 매뉴얼 23.09.02 댓글 0 댓글목록 등록된 댓글이 없습니다.
