Marathon❤
II 级
16 周 5 个训练/周
计划07/01/2013 - 10/20/2013
第 1 周
07/01/2013W01D1-Cross
Training
Cross train, 40 minutes.
07/02/2013W01D2-Easy Run• Run in Z2, easy pace, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
07/03/2013W01D3-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold pace, 4 minutes. Recovery run, 90 conds.
Repeat 4 times.
• Cool down, 5 to 10 minutes.
• Stretch.
07/04/2013W01D4-Cross
Training
Cross train, 45 minutes.
07/05/2013Rest Rest day.
07/06/2013W01D6-Fartlek Run• Run, vary your intensity throughout the workout, 45 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
07/07/2013W01D7-Long Run• Run in Z2, easy conversational pace, 75 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
第 2 周
07/08/2013W02D1-Yoga Class Optional: Pilates.
07/09/2013W02D2-Recovery
Run • Run in Z2, easy pace, 45 minutes.• Cool down, 5 to 10 minutes.
• Stretch.
07/10/2013W02D3-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold pace, 5 minutes. Recovery run, 90 conds.
Repeat 4 times.
• Cool down, 5 to 10 minutes.
• Stretch.
07/11/2013W02D4a-Cross
Training
Cross train, 30 minutes.
07/11/2013W02D4b-Recovery
Run • Run in Z2, easy pace, 30 minutes.• Cool down, 5 to 10 minutes.
• Stretch.
07/12/2013Rest Rest day.
07/13/2013W02D6-Intervals• Warm up, 10 minutes.
• Run in Z4, moderate to hard pace, 5 minutes. Recovery run, 2
minutes. Repeat 4 times.
• Run up hills if possible.
• Cool down, 5 to 10 minutes.
• Stretch.
07/14/2013W02D7-Long Run• Run in Z2, easy pace, 90 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
第 3 周
07/15/2013W03D1-Yoga Class Optional: Pilates.
07/15/2013W03D1-Yoga Class Optional: Pilates.
07/16/2013W03D2-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold pace, 5 minutes. Recovery run, 90 conds.
Repeat 5 times.
• Cool down, 5 to 10 minutes.
• Stretch.
07/17/2013W03D3-Cross
Training
Cross train, 45 minutes.
07/18/2013W03D4-Recovery
Run • Run in Z2, easy pace, 45 minutes.• Cool down, 5 to 10 minutes.
大蒜炒肉的做法• Stretch.
07/19/2013Rest Rest day.
07/20/2013W03D6-Intervals• Warm up, 10 minutes.
• Run in Z4, moderate to hard pace, 10 minutes. Recovery run, 2
minutes. Repeat 2 times.
• Run up hills if possible.
• Cool down, 5 to 10 minutes.
• Stretch.
07/21/2013W03D7-Long Run• Run in Z2, easy conversational pace, 105 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
第 4 周青椒炒虾皮
07/22/2013W04D1-Yoga Class Optional: Pilates.
07/23/2013W04D2-Intervals• Warm up, 15 minutes.
• Run in Z4, threshold pace, 8 minutes. Recovery run, 2 minutes.
Repeat 3 times.
• Cool down, 5 to 10 minutes.
• Stretch.
07/24/2013W04D3a-Recovery
Run • Run in Z2, easy pace, 30 minutes.• Cool down, 5 to 10 minutes.
• Stretch.
07/24/2013W04D3b-Cross
Training
Body weight excercis, 15 minutes.
07/25/2013W04D4-Fartlek Run• Run, vary your intensity throughout the workout, 45 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
07/26/2013Rest Rest day.
07/27/2013W04D6-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold pace, 10 minutes. Recovery run, 2 minutes.
Repeat 3 times.
• Cool down, 5 to 10 minutes.
• Stretch.
07/28/2013W04D7-Long Run• Run in Z2, easy conversational pace, 135 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
第 5 周
07/29/2013Rest Rest day.
07/30/2013W05D2-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold pace, 6 minutes. Recovery run, 90 conds.
Repeat 5 times.
• Cool down, 5 to 10 minutes.
• Stretch.
07/31/2013W05D3a-Recovery
Run • Run in Z2, easy pace, 30 minutes.• Cool down, 5 to 10 minutes.
• Stretch.
13-6-7Garmin Connect - 我的训练计划
• Stretch.
07/31/2013W05D3b-Cross
Training
Body weight excercis, 15 minutes. Leg excercis, 15 minutes.
08/01/2013W05D4-Cross
Training Core excercis, 20 minutes. Body weight excercis, 20 minutes. Leg excercis, 20 minutes.
08/02/2013Rest Rest day.
08/03/2013W05D6-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold pace, 5 minutes. Recovery run, 1 minute.
Repeat 6 times.
• Cool down, 5 to 10 minutes.
• Stretch.
08/04/2013W05D7-Long Run• Run in Z2, easy pace, 90 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
第 6 周
08/05/2013Rest Rest day.
08/06/2013W06D2-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold pace, 10 minutes. Recovery run, 2 minutes.
Repeat 3 times.
• Cool down, 5 to 10 minutes.
• Stretch.
08/07/2013W06D3a-Recovery
Run • Run in Z2, easy pace, 30 minutes.• Cool down, 5 to 10 minutes.
• Stretch.
08/07/2013W06D3b-Cross
Training
Body weight excercis, 15 minutes. Leg excercis, 15 minutes.
08/08/2013W06D4-Intervals• Warm up, 15 minutes.
• Run in Z4, 10K pace, 3 minutes. Recovery run, 90 conds.
全国211
Repeat 5 times.
• Cool down, 5 to 10 minutes.
• Stretch.
08/09/2013Rest Rest day.
08/10/2013W06D6-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold pace, 10 minutes. Recovery run, 90
conds. Repeat 3 times.
• Cool down, 5 to 10 minutes.
• Stretch.
08/11/2013W06D7-Long Run• Run in Z2, easy conversational pace, 150 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
第 7 周
08/12/2013W07D1-Pilates Optional: Rest day.
08/13/2013W07D2a-Recovery
Run • Run in Z2, easy pace, 30 minutes.• Cool down, 5 to 10 minutes.
• Stretch.
08/13/2013W07D2b-Cross
Training Body weight, excercis, 15 minutes. Leg excercis, 15 minutes. Core exercis, 15 minutes.
08/14/2013W07D3-Intervals• Warm up, 15 minutes.
• Run in Z4, 10K pace, 1km. Recovery run, 90 conds. Repeat 6
times.
• Cool down, 5 to 10 minutes.
• Stretch.
08/15/2013W07D4-Easy Run• Run in Z2, easy pace, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
08/16/2013W07D5-Intervals• Warm up, 10 minutes.
• Run in Z4, moderate to hard pace, 6 minutes. Recovery run, 90
conds. Repeat 4 times.
• Run up hills if possible.
13-6-7Garmin Connect - 我的训练计划
• Run up hills if possible.
• Cool down, 5 to 10 minutes.
• Stretch.
08/17/2013Rest Rest day.
08/18/2013W07D7-Long Run• Run in Z2, easy conversational pace, 150 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
第 8 周
荷叶圆圆教案08/19/2013W08D1a-Recovery
Run • Run in Z2, easy pace, 30 minutes.• Cool down, 5 to 10 minutes.
• Stretch.
08/19/2013W08D1b-Cross
Training
Body weight excercis, 15 minutes. Leg excercis, 15 minutes.
08/20/2013W08D2-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold pace, 10 minutes. Recovery run, 90
conds. Repeat 3 times.
• Cool down, 5 to 10 minutes.
• Stretch.
08/21/2013W08D3-Cross
Training
Cross train, 45 minutes.
08/22/2013W08D4-Recovery
Run • Run in Z2, easy pace, 30 minutes.• Cool down, 5 to 10 minutes.
• Stretch.
08/23/2013W08D5-Intervals• Warm up, 15 minutes.
• Run in Z4, 10K pace for 1 km. Recovery run, 90 conds. Repeat
6 times.
• Cool down, 5 to 10 minutes.
• Stretch.
08/24/2013Rest Rest day.
08/25/2013W08D7-Long Run• Run in Z2, easy conversational pace, 165 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
第 9 周
08/26/2013W09D1-Full Stretch Optional: Yoga class.
08/27/2013W09D2-Easy Run• Run in Z2, easy pace, 45 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
08/28/2013W09D3-Intervals• Warm up, 10 minutes.
• Run in Z4, threshold pace, 8 minutes. Recovery run, 2 minutes.
Repeat 4 times.
• Cool down, 5 to 10 minutes.
慰问活动方案• Stretch.
08/29/2013W09D4a-Recovery
Run • Run in Z2, easy pace, 40 minutes.• Cool down, 5 to 10 minutes.
• Stretch.
08/29/2013W09D4b-Cross
Training
Body weight excercis, 30 minutes.
08/30/2013Rest Rest day.
08/31/2013W09D6-Easy Run• Run in Z2, easy pace, 40 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
09/01/2013W09D7-Long Run• Run in Z2, easy pace, 60 minutes.
• Run in Z3, half marathon pace, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
第 10 周
09/02/2013W10D1-Full Stretch Optional: Yoga class.
13-6-7Garmin Connect - 我的训练计划09/03/2013W10D2-Intervals• Warm up, 15 minutes.
• Run in Z4, 10K pace, 3 minutes. Recovery run, 90 conds.
Repeat 5 times.
• Cool down, 5 to 10 minutes.
• Stretch.
09/04/2013W10D3-Easy Run• Run in Z2, easy pace, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
人行征信查询
09/05/2013W10D4-Threshold
Run • Run in Z2, easy pace, 10 minutes.• Run in Z4, threshold pace, 10 minutes.• Run in Z2, easy pace, 10 minutes.• Cool down, 5 to 10 minutes.
• Stretch.
09/06/2013Rest Rest day.
09/07/2013W10D6-Easy Run• Run in Z2, easy pace, 20 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.梦见请客吃饭
09/08/2013W10D7-Half
Marathon
RACE DAY! GOOD LUCK!
第 11 周
09/09/2013W11D1-Full Stretch Optional: Yoga class.
09/10/2013W11D2-Cross
Training Core excercis, 15 minutes. Body weight excercis, 15 minutes. Leg excercis, 15 minutes.
09/11/2013W11D3-Intervals• Warm up, 8 minutes.
• Run in Z4, threshold pace, 10 minutes. Recovery run, 2 minutes.
Repeat 3 times.
• Cool down, 5 to 10 minutes.
• Stretch.
09/12/2013W11D4-Easy Run• Run in Z2, easy pace, 45 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
09/13/2013Rest Rest day.
09/14/2013W11D6-Easy Run• Run in Z2, easy pace, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
09/15/2013W11D7-Long Run• Run in Z2, easy conversational pace, 150 minutes.
• Run in Z3, marathon pace, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
第 12 周
09/16/2013W12D1-Full Stretch Optional: Yoga class.
09/17/2013W12D2-Easy Run• Run in Z2, easy pace, 45 minutes.主持词开场白和结束语
• Cool down, 5 to 10 minutes.
• Stretch.
09/18/2013W12D3-Intervals• Warm up, 15 minutes.
• Run in Z4, threshold pace, 8 minutes. Recovery run, 2 minutes.
Repeat 4 times.
• Run in Z2, easy pace, 15 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
09/19/2013W12D4-Cross
Training
Optional: Rest day.
09/20/2013W12D5-Intervals• Warm up, 15 minutes.
• Run in Z4, 10K pace, 2 minutes. Recovery run, 1 minute. Repeat
5 times.
• Cool down, 15 minutes.
• Stretch.
09/21/2013W12D6-Easy Run• Run in Z2, easy pace, 30 minutes.
• Cool down, 5 to 10 minutes.
• Stretch.
