2009北京昌平the north face 100公里耐力跑上海团队战绩

Sicily

好奇一問
其實100公里超馬要點練?
有冇人有見過d訓練計劃

Sicily

just found in the runnersworld
連續兩日長課真係好甘

Week	M	T	W	TH	F	S	SU
1	Rest	6-10 miles, including 4x1 mile at TMP	Easy 5-mile jog	7-9 miles, middle 3 at MP	Rest	90-minute run	3-hour run (or about 18 miles)
2	Rest	6-10 Miles, including 4x1 mile at TMP	Easy 5-mile jog	7-9 miles, middle 3 at MP	Rest	90-minute run	3-hour run
3	Rest	6-10 miles, including 2x2 miles at HMP	Easy 5-mile jog	7-9 miles, middle 3 at MP (5:00)	Rest	2-hour run	3.5-hour run (or about 20 miles)
4	Rest	5-8 miles, including 3x1 mile at TMP	Easy 5-mile jog	6 miles, middle 2 at MP	Rest	1.5-hour run	2-hour run
5	Rest	9 miles, including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	3.5- to 4-hour run (or about 20-24 miles)	3-hour run
6	Rest	9 miles, including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	3.5- to 4-hour run	3-hour run
7	Rest	9 miles, including 6x1 mile at HMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	3.5- to 4-hour run	3-hour run, last hour at MP
8	Rest	9 miles, including 3x2 miles at HMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	2-hour run	2.5-hour run
9	Rest	9 miles, including 6x1 miles at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	3.5-hour run, last hour at MP
10	Rest	9 miles, including 6x1 miles at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	3.5-hour run, last hour at MP
11	Rest	9 miles, including 3x2 miles at HMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	2.5-hour run	3-hour run
12	Rest	9 miles, including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	5-hour run (or about 27-29 miles)
13	Rest	9 miles, including 6x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	4-hour run	5-hour run
14	Rest	9 miles, including 4x1 mile at TMP	Easy 5-mile jog	9 miles, middle 3 at MP	Rest	2-hour run	2-hour run
15	Rest	7 miles, including 3x1 mile at MP	Easy 5-mile jog	7 miles, middle 3 at MP	Rest	1.5-hour run	Easy 1-hour jog
16	Rest	6 miles, middle 3 at HMP	Easy 5-mile jog	Easy 3-mile jog	Rest: Stay off your feet	50-mile race	Rest. (Duh.)

ps* 咁樣copy 個schedule 唔知會唔會有問題?