從腳軟軟恤髮

Mike_Li

BeeFing ching,
I read your blog and message left for George's. From your blog, I know that you like and enjoy yours "沖圈". I am not sure what is your target in competition, either 5K, 10k 1/2 M or FM?, but there was not record in endurance training. Endurance training; aerobic capacity and tempo run, is quite important in long distance run. Of course, for a young guy they can handle 5k or 10k without any problem even they haven't practiced in endurance training or any kinds of training, but if you want to meet your target time, I believe it is an essential session included in your training schedule. If you can run 400 m in 1.5 min, can you finish 10K within 37.5 mins? If not, why? Because your performance declined with time, and it is a reason why long distance runner have to practice in endurance training.
As I had join a training course held by Mr. Lee Ka Lun, an elite runner in Hong Kong, ours practice was mostly on tempo run and long run rather than "沖圈". He finished his HM last year around 1 hr 18min, of course he is champion in his age group again.
Hope you can forgive my frankly comments.

Mike_Li

I will check my office computer whether there is any 10K training program found. Hope George can provide some for you.

Mike_Li

George,
Yes, my coach Lee Ka Lun who is an elite runner in Hong Kong, his age is 50+ now. He is a nice man.

Mike_Li

I checked my computer records and only found a 10K program, which is for 10K beginner. I believe it is inappropriate for you, perhaps you can find appropriate programs from internet.

原帖由 Mike_Li 於 2009-8-10 19:15 發表

                               
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I will check my office computer whether there is any 10K training program found. Hope George can provide some for you.

Mike_Li

恭喜師兄PB!

Mike_Li

師兄的20K時間不錯， 努力！加油。