‧Training Schedule

Week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1

Stretch &
Strengthen

3 m run
2 m run or cross
3 m run +
strength
Rest
30 min
cross
4 m run
2
Stretch &
Strengthen
3 m run
2 m run or cross
3 m run +
strength
Rest
30 min
cross
4 m run
3
Stretch &
Strengthen
3.5 m run
2 m run or cross
3.5 m run +
strength
Rest
40 min
cross
5 m run
4
Stretch &
Strengthen
3.5 m run
2 m run or cross
3.5 m run +
strength
Rest
40 min
cross
5 m run
5
Stretch &
Strengthen
4 m run
2 m run or cross
4 m run +
strength
Rest
40 min
cross
6 m run
6
Stretch &
Strengthen
4 m run
2 m run or cross
4 m run +
strength
Rest or easy run
Rest
5-K Race
7
Stretch &
Strengthen
4.5 m run
3 m run or cross
4.5 m run +
strength
Rest
50 min
cross
7 m run
8
Stretch &
Strengthen
4.5 m run
swim 60min
4.5 m run
Rest
swim 60min
5m run
9
Stretch &
Strengthen
5 m run
swim 60min
5 m run
Rest or easy run
swim 60min
10-K Race
10
Stretch &
Strengthen
5 m run
swim 60min
5 m run
Rest
swim 60min
5m run
11
Stretch &
Strengthen
5 m run
swim 60min
5 m run
Rest
swim 60min
10 m run
12
Stretch &
Strengthen
4 m run
swim 60min
2 m run
Rest
swim 60min
Half Marathon

 

Stretch & Strength: Mondays are the days on which I advise you to spend extra time stretching--and do some strength training too. This is actually a day of "rest" following your long run on the weekends, so don't overdo it. It's wise to stretch every day, particularly after you finish your run, but spend more time stretching on Mondays. Strength training could consist of push-ups, pull-ups, use of free weights or working out with various machines at a health club. Runners generally benefit if they combine light weights with a high number of repetitions, rather than pumping very heavy iron. I also suggest that you strength train following your Thursday workouts, however you can schedule strength training on any two convenient days. For more information, see: StretchStrengthen.


Rest:
Rest is as important a part of your training as the runs. You will be able to run the long runs on the weekend better--and limit your risk of injury--if you rest before, and rest after.


有時計畫趕不及變化,只能盡力去做囉!
11月1日太魯閣馬拉松,我來了~

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