換鞋後,較怏覺得累!!!!

lvrunner

kopo兄,

小弟有小小保充, Interval分兩種: speed intervals and VO2 max intervals. Speed interval is mainly for speed. VO2 max intervals is for心肺工能, 如師兄想pb,不防多練speed intervals for shorter distant races like 5K and 10K, 保証見效. 但如果一心想練好全馬, endurance and heart rate control are more important than speed. 除非閣下諗著玩sub3或sub4全馬, speed intervals作用並不大. 相反練Tempo和Fartlek對全馬速度更有幫助. For beginner marathon trainee, just concentrate on VO2 max intervals便足夠了.

[ 本帖最後由 lvrunner 於 2008-6-19 20:08 編輯 ]

lvrunner

Stanley兄,

小弟唔識點用中文解釋. 請參閱這網站:

http://www.runningonline.com/zine/Training/7.sht

lvrunner

原帖由 stanleyhpm 於 2008-6-19 21:45 發表

                               
登錄/註冊後可看大圖

篇文章下部份開唔到
就我睇到既上部份，我感覺到vo2 max interval有d似跑sprint work
lv兄或者其他師兄可以補充一下嗎？

Stanley hing,
Sorry, an old bookmark site.  Anyway, V. intervals is different than sprint work because the pacing is slower.  It has nothing to do with speed but to improve your maxium oxygen consumption.  It all depends on your goals.  RUn faster to train for short fast races.  Longer and not as fast to train for longer races.  If you want to improve lactate threshold, run at a 10K or little slower than a 10K pace.  If you want to improve your aerobic capacity, run it faster than a 5K pace. It takes at least 2 minutes of running to reach your V02max, so the intervals have to be at least more than 2 minutes long.  Best time is 5 minutes (that is what I usually do) and each interval should have the same pacing.  In between interval recovery period, do not let your heart beats go below 120.  Hope I am making sense.  

Sorry kopo兄, 講到離哂題 !

[ 本帖最後由 lvrunner 於 2008-6-19 22:24 編輯 ]

lvrunner

原帖由 stanleyhpm 於 2008-6-19 22:34 發表

                               
登錄/註冊後可看大圖

咁lv兄意思係咪即係練類似1200、1600既interval？
又，我諗kapo兄唔介意既，反正都係大家交流o者

Stanley兄.
Yes, you can use those distances. You only need approximately 20 minutes of  VO2max training each time.  For example, if you run 5 minutes, 3 of the 5 minutes are VO2max training. 7 intervals equal to 21(7x3) minutes of VO2 max training.  That is all you need.  If you are training for a full marathon, you need approx. 10 lessons.  Do it once a week ONLY.  Hope this helps.