prepare for 7K race

sportfighter

Tonight, 16/9,  went to train 8k tempo
it is the record checked at every 400m
1'39, 1'47, 1'44, 1'48, 1'48
1'48, 1'49, 1'53, 2'03, 2'03
2'08, 2'00, 2'14, 2'13, 1'59
1'58, 1'49, 1'51, 1'51, 1'18

i run 8k need almost 38 mins

would you give me some advice?

nc

sportfighter, 很勤力喎, 現在一星期練幾多次跑?? 努力加油呀

希望7k比賽只是個開始, 繼續長跑長有, 繼續比賽

sportfighter

一星期跑兩至三次la..
今晚, 19/9 跑8k tempo
1'40, 1'46, 1'51, 1'52, 1'53
1'54, 2'00, 2'01, 2'00, 2'01
1'52, 1'49, 2'03, 2'04, 1'58
1'53, 1'59, 1'53, 1'52, 1'25

edwinc

中段仍然失速, pacing不平穩仲係你弱點, 不過你7k在即, 係米next Sat?得一個week, 不宜係training 上有大改動, 我諗你7k avg pacing會係4:20-30左右
不如甘啦, 你仲好後生, 如果真係想谷都可以試下, 我既suggested program係:

this sunday 10k long run, 6min/k, 要均速
Mon: 1km specialized training. (1.2km(3 laps) slow warm up, 5 x 1km steady pace with rest between each 1km , ~4:30/k, 不求快,求準, 1.2km slow warm down)
Tue: rest  and stretching day (you can do a little bit cross training, like gym, but not heavy session)
Wed: 2km specialized training. (1.2km(3 laps) slow warm up, 3 x 2km steady pace with rest between each 2km, ~9:10/k, 一樣不求快,但求準, 1.2km slow warm down)
Thurs: 6-8km slow recovery run, >6min/k
Fri: rest and stretching
希望你唔夠經驗既雙腳可以記住你想做既pacing啦
不過有2點
一不能傷, 覺得有問題就收慢, 無謂賽前受傷
thur, fri要easy, 俾時間自己recover去賽

good luck

[ 本帖最後由 edwinc 於 2008-9-20 13:18 編輯 ]

sportfighter

edwin, thank you ...
the race will be held on 28/9, sunday...

i will try my best and follow this plan... ^^

edwinc

if it is held on sunday, you may add another slow 5k on friday if you feel good just to keep you legs motivated