全馬的訓練

kopo1128

ching ctse,

我看完馮兩努的新書"從減肥至馬拉松".  當中提到要完成馬拉松, 每周的累積里數起碼要有80km甚至更高. 但是, 又有人說完成馬拉松的累積里數約40-50km/week. 究竟那一個說法較合理. 我想80km/week真是有些難度, 時間分配已是大問題. 不知各ching ctse 有何高見??

clerkb

我認為(亦試過)只為完成 40-50 km 以可.  80km /week 已經可跑sub four 的.

當然你要知道每人都有不同差別. 有些紅肌多些(耐力較強), 有些白肌多些(有好d的爆炸力) . 如果要練80km /week 才可完成, 底子真不是好了

lvrunner

Hi kopo hing,

clerkb hing is right.  Minimum is around 30 to 35 miles (50 to 60km) a week, average is around 40 miles (70km).  If you plan on running a sub 3 marathon then you need to up the mileage to at least 60 to 80 miles (100 to 140km).  I have a friend that only runs one marathon a year.  He only runs 20 miles (35km) a week.  But remember kopo hing, this is not a black and white thing, It is absolutely fine is you don't reach the target mileage for the week.  Hope this help.

clerkb

我都同意 , 100km 至 140km  係可挑戰 sub-three

rockstarman

小弟覺得什麼 K 數都好，只是指標參考而已，書本是死物，它不會知道你的身素質可以達到那一個水平，如真的想跑得更加好，只有活生生血淋淋的專業教練觀察過你才是可靠呢。

                               
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[ 本帖最後由 rockstarman 於 2008-8-11 23:03 編輯 ]

blurmax

只有活生生血淋淋的專業教練觀察過你才是可靠呢。

活生生 is enough, no need to be 血淋淋 的專業教練 wor

kopo1128

多謝各ching ctse 寶貴意見!! 我想我現在累積距離大約50-60km/week.  我都想再提高多些. 希望初步可以去到85km/week ( 13km x5 + 20km) . 然後再慢慢提高. 不過, 近日經常落雨, 都無得跑. 不過, 連跑六日, 會唔會對膝頭唔太好???

Ning

C-Hing, you can try the following training program. Please make sure that you have enough rest during the training.

http://www.halhigdon.com/marathon/Mar00index.htm

clerkb

如果你要走 85k per wk, 四日少不了. 要睇係既速度可否走到這個里數, 還要注意你要找一日作speedwork (不會太長的課) , 而一開始如果初初跑的, 一開始基本上不能跑 30k or 以上的(能亦好大機會回不切, 影響往後的訓練).   所以我結論係要五日的, 只可在長課 同速度課後作休息 .  而兩課前一日亦不可去得太盡,  

ps:  我都試過跟 halhigdon 練. 不過我覺得吾夠量的 , 但可講自己認為自己的耐力是比較差的

kopo1128

原帖由 kennethwat 於 2008-8-12 10:45 發表

                               
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絶對會對膝頭不太好。可以 20kmx2 30-40kmx1 咁一星期就有四日時間休息，不過都很甘。

我試過出差時,每日跑十公里加一些器械(在香港反而沒有時間這樣做). 發覺雙腳及雙膝沒有問題, 十公里應該不算是太長的距離, 加多點點公里對膝頭的影響應該不會太嚴重吧?? 我每天有游水35-40分鐘才上班, 但覺得這樣對訓練全馬的耐力作用不大,所以想改為跑步, 不過又怕傷膝?? 不知點算??

lvrunner

Kopo hing, out of 7 days, you definitely need one day of complete rest, one day of cross train, one day of long run, three days of regular runs and one day of anything (like hill, tempo, intervals.....etc).  Actually, swimming is a good cross training exercise. It is not meant to be an endurance exercise. Like Ning said, Higdon has a good training plan, same as Jeff Galloway.  

There is another plan called the F.I.R.S.T (3 plus 2) program which only requires 3 days of running and two days of cross training.  FIRST stands for Furman Institute of Running and Scientific Training.  Here is their website.

FIRST

miller

首先，練幾多量同你訂o既目標再加上自己本身o既能力好有關…

好似我自己咁，我未跑過全馬，如果要我好有信心可以o向3小時內跑完一個全馬，我相信我最高o既里數﹙賽前3-4星期﹚應該要去到75km/week or above…再加上我希望呢幾年打好半馬速度基礎，我都係等多3年先會試全馬…

而如果一般基礎體能同埋跑步經驗唔係太好o既跑手，以5小時完成為目標，應該60-70km/week都可以安全做到…

blurmax

Miller,

Completing a full marathon within 3 hrs should not have any problem to U!  Just do it!

http://hk.myblog.yahoo.com/blurmax

[ 本帖最後由 blurmax 於 2008-8-12 13:15 編輯 ]

kopo1128

I just want to finish a full marathon within 5 hrs.  So, I will try to have the training suggested by FIRST and see how the progress is.  In fact, I travel quite frequently and it is not easy for me to do the exercise regularly even though I am trying my best.  Anyway, thanks a lot for all ching and ctse!

miller

半馬跑得好唔代表全馬就係用條formula (HM result x 2 + 10min)計到出黎，尤其好似我呢d人，無一課長課係會長過16km，去走全馬同送死無分別。我慢慢jog 1:30:00頭半程唔代表我可以仲有力1:30:00尾半程架嘛…

P.S. 我唔係著NIKE比賽，just do it唔係我口號，just buy it我就成日叫人地喇﹙睇住人地買野o個陣﹚

lvrunner

原帖由 kopo1128 於 2008-8-11 22:30 發表

                               
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I just want to finish a full marathon within 5 hrs.  So, I will try to have the training suggested by FIRST and see how the progress is.  In fact, I travel quite frequently and it is not easy for me t ...

Good luck kopo hing, let us know your progress.  I know a guy used this program last year and he only ran on the treadmill, guess what?  He actually qualified for Boston .

叮叮噹

I can't open those training program in the web!
Help!

nc

原帖由 叮叮噹 於 2008-8-12 23:46 發表

                               
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I can't open those training program in the web!
Help!

me2, nothing inside