16주 / Sub 4:00 훈련 매뉴얼 페이지 정보 작성자 DeAndré 댓글 0건 조회 293회 작성일 23-09-02 10:58 목록 답변 본문 ## 1 주차 >### Mon 4.8km (miles) (or 30 mins, if you prefer to train by time) easy >### Tue Rest >### Wed 6.4km (40 mins) easy >### Thu 3.2km (18 mins) marathon pace >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 11.3km (70 mins) easy ## 2 주차 >### Mon Rest >### Tue 8.0km consisting of the following: 1.6km jog, then 2 x 1.5M (or 13 mins) tempo pace, with 400m (3-min) jog recoveries between sets, then 1.6km jog >### Wed 8.0km (50 mins) easy >### Thu 1.6km jog, then 3.2km (18 mins) marathon pace, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 12.9km (80 mins) easy ## 3 주차 >### Mon Rest >### Tue 9.7km consisting of the following: 1.6km jog, then 3 x 1.6km (or 8:30 mins) tempo pace, with 400m (3-min) jog recoveries between sets, then 1.6km jog >### Wed 9.7km (60 mins) easy >### Thu 1.6km jog, then 4.8km (27 mins) marathon pace, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 14.5km (90 mins) easy ## 4 주차 >### Mon Rest >### Tue 8.0km consisting of the following: 1.6km jog, then 4 x 800m (or 4 mins) tempo pace, with 200m (2-min) jog recoveries, then 1.6km jog >### Wed 11.3km (70 mins) easy >### Thu 1.6km jog, then 3.2km (16 mins) brisk, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 1.6km jog, then race 10K or 8.0km then 1.6km jog. Aim for a sub-50:00 10K or sub-40:00 5-miler ## 5 주차 >### Mon Rest >### Tue 1.6km jog, then 6.4km (or 40 mins) fartlek, then 1.6km jog >### Wed 8.0km (50 mins) easy >### Thu 8.0km (50 mins) easy >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 17.7km (1hr 50) easy ## 6 주차 >### Mon Rest >### Tue 9.7km consisting of the following: 1.6km jog, then 8 x 2 mins uphill, jog back down. Then 1.6km jog at end of session >### Wed 9.7km (60 mins) easy >### Thu 1.6km jog, then 4.8km (25 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 20.9km (2hrs 10) easy ## 7 주차 >### Mon Rest >### Tue 9.7km consisting of 1.6km jog and strides, then 10 x 400 at 5K pace, with 200m (1-min 30) jog recoveries between reps, then 1.6km jog >### Wed 11.3km (70 mins) easy >### Thu 9.7km (60 mins) easy >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 24.1km (2hrs 30) easy ## 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 (1-min) jog recoveries between reps, then 1.6km jog >### Wed 11.3km (70 mins) easy >### Thu 1.6km jog, then 3.2km (16 mins) tempo pace, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun Race (ideally half-marathon) (15M inc warm up/ cool down) ## 9 주차 >### Mon Rest >### Tue 9.7km consisting of the following: 1.6km jog and strides, 10 x 90 seconds uphill, jog back down, then 1.6km jog at end of session >### Wed 11.3km (70 mins) easy >### Thu 12.9km (80 mins) easy >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 27.4km (2hrs 55) easy ## 10 주차 >### Mon Rest >### Tue 11.3km consisting of the following: 1.6km jog, 3 x 1.5M (or 13mins) tempo, with 400m (or 3-min) jog recoveries between reps, the 1.6km jog >### Wed 12.9km (82 mins) easy >### Thu 1 mile jog, then 4.8km (26 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun Half-marathon. Aim for sub-1:50 (15M inc warm up and cool down) ## 11 주차 >### Mon Rest >### Tue 1.6km jog, then 8.0km (or 50 mins) fartlek, then 1.6km jog >### Wed 9.7km (60 mins) easy >### Thu 12.9km (80 mins) easy >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 30.6km (3hrs 15) easy ## 12 주차 >### Mon Rest >### Tue 11.3km consisting of: 1.6km jog and strides, 4 x 1.6km (or 9 mins) marathon pace with 200m (or 90 secs) jog recoveries, then 1.6km jog >### Wed 11.3km (70 mins) easy >### Thu 1.6km jog, then 4.8km (26 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy >### Sun 33.8km (3hrs 35) easy ## 13 주차 >### Mon Rest >### Tue 9.7km consisting of the following: 1.6km jog and strides, then 10 x 90 seconds uphill, jog back down, then 1.6km jog at end of session >### Wed 11.3km (70 mins) easy >### Thu 1.6km jog, 6.4km (34 mins) tempo, then 1.6km jog >### Fri Rest >### Sat 4.8km (30 mins) easy or parkrun >### Sun 32.2km (3hrs 25) slow ## 14 주차 >### Mon 1.6km jog, then 6 x 800m (or 4 mins) at 10K pace, with 100m (or 1-min) jog recoveries between sets, then 1.6km jog >### Tue 9.7km (60 mins) easy >### Wed 11.3km (70 mins) easy >### Thu Rest >### Fri 4.8km (30 mins) easy >### Sat 29.0km (3hrs 05) easy >### Sun Rest ## 15 주차 >### Mon 8.0km of the following: 1.6km jog, then 8 x 400m (or 90 secs) at 5K pace, with 200m (or 2-min) jog recoveries between sets, then 1.6km jog >### Tue 8.0km (50 mins) easy >### Wed 1.6km jog, then 4.8km (25 mins) tempo, then 1.6km jog >### Thu Rest >### Fri 4.8km (30 mins) easy >### Sat 19.3km (2hrs) easy >### Sun Rest ## 16 주차 >### Mon 6.4km consisting of the following: 1.6km jog, then 10 x 200m (or 45 secs fast) at 5K pace, with 100m (or 30 secs) jog recoveries between sets, the 1.6km jog >### Tue 4.8km (30 mins) easy >### Wed Rest >### Thu Rest >### Fri 3.2km (or 20 mins) easy >### Sat 이전글16주 / Sub 4:30 훈련 매뉴얼 23.09.02 다음글16주 / Sub 3:45 훈련 매뉴얼 23.09.02 댓글 0 댓글목록 등록된 댓글이 없습니다.
