You Can Shine 馬拉松新丁育成訓練計劃

whickywhicky

2/6  Mui Chi Lam x4
5:13  5:26  5:39  5:44  5:49

whickywhicky

16/6 fast walking 800m
2.4Kmx2
Fast walk  2:53 +3:12=6:07min
2.4Kmx2
1:51  2:02  2:01  2:02  2:01  1:53 Total 11:52min
1:59  2:06  2:07  2:06  2:17  2:09  Total12:48min

whickywhicky

23/6  1K x6
#1  1:45+1:55+0:56=4:37
#2  1:50+1:56+0:53=4:39
#3  1:58+1:59+0:52=4:50
#4  1:56+2:01+0:46=4:44
#5  1:58+2:05+0:58=5:03
#6  1:58+2:00+0:52=4:51

whickywhicky

21/7  up hill training x5
6:42  7:08  5:26  6:01  5:46

whickywhicky

28/7  400x12  and  400mx2 fast walking
fast walk  #1  3:07  #2  3:08
running   #1  1:38  #2  1:37  #3  1:37  #4  1:39  #5  1:42
             #6  1:44  #7  skip   #8  1:36  #9  1:44  #10  skip
             #11  1:23  #12  2:06

whickywhicky

18/8  1.2Km x6 @175
6:06  6:08  6:01
skip   5:53  6:02

whickywhicky

1/9  up hillx5
5:15  5:47  5:56  5:47  5:52

whickywhicky

22/9  3K run
1-15.17
2-15.47
3-16.11

whickywhicky

29/9   4Kx2
1:55/2:00/2:02/2:00/2:06/2:05/2:05/2:06/2:08/2:02=20:29  pace  5:07min/km
1:58/2:00/skip/1:54/1:54/skip/1:56/2:05/skip/1:39=13:29    pace 4.50min/km