發表於 2008-8-12 12:16:44
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.