請問interval、tempo run、lsd跑法?

lvrunner

Usually 18 weeks of training (including 3 weeks of tapering) for full marathon.  The breakdown is:

LSD ..... 18 runs
Recovery ..... 18 runs
Tempo / Fartlek ..... 10 runs
Hill Workout ..... 5 runs
V02max Interval / Mile Repeats ..... 10 runs
Goal Pace ..... 9 runs

On top of all these, don't forget your weekly cross training.

LSD distance should not be more than 20 miles.

35 to 40 miles per week will give you a finish time of 5'ish +

40 to 50 miles per week will give you a finish time of 4'ish +

[ 本帖最後由 lvrunner 於 2008-10-14 19:30 編輯 ]

lvrunner

原帖由 kwoksiu 於 2008-10-14 20:55 發表

                               
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謝謝~我想問長課後應該休息幾多日,平時一星期又跑幾多日?

Do a a recovery run the day after LSD.  I do my LSD either on Saturday or Sunday if I don't have to work.  Most training plans call for running 3 to 4 days a week with one day of rest and one or two days of x-training.  "DEDICATION" is the final word.