prepare for 7K race

edwinc

中段仍然失速, pacing不平穩仲係你弱點, 不過你7k在即, 係米next Sat?得一個week, 不宜係training 上有大改動, 我諗你7k avg pacing會係4:20-30左右
不如甘啦, 你仲好後生, 如果真係想谷都可以試下, 我既suggested program係:

this sunday 10k long run, 6min/k, 要均速
Mon: 1km specialized training. (1.2km(3 laps) slow warm up, 5 x 1km steady pace with rest between each 1km , ~4:30/k, 不求快,求準, 1.2km slow warm down)
Tue: rest  and stretching day (you can do a little bit cross training, like gym, but not heavy session)
Wed: 2km specialized training. (1.2km(3 laps) slow warm up, 3 x 2km steady pace with rest between each 2km, ~9:10/k, 一樣不求快,但求準, 1.2km slow warm down)
Thurs: 6-8km slow recovery run, >6min/k
Fri: rest and stretching
希望你唔夠經驗既雙腳可以記住你想做既pacing啦
不過有2點
一不能傷, 覺得有問題就收慢, 無謂賽前受傷
thur, fri要easy, 俾時間自己recover去賽

good luck

[ 本帖最後由 edwinc 於 2008-9-20 13:18 編輯 ]

edwinc

if it is held on sunday, you may add another slow 5k on friday if you feel good just to keep you legs motivated