全馬有無機會SUB 4?

大口阿伯

jchip 發表於 2013-10-31 15:10
5分鐘1K係挑戰3小時30分了，世界主流跑法係均速跑，我係用D平的Gps錶睇住自己的步速，另外，我跑長課的方法 ...

你果邊唔錯丫，幾好跑，我都試過專登搭車入去大埔，由大埔跑去大尾篤再返出大埔，好舒服！

大口阿伯

jchip 發表於 2013-10-31 15:17
還有一樣，而家我起跑前唔拉筋了，一起身就跑，跑完先拉。

以前我都唔係好拉，但係腳跟跑完好緊，跑之前拉下好似好D

大口阿伯

ming4883 發表於 2013-10-31 15:57
師兄如果你住黃大仙區可以參考下呢條路線

http://www.gpsies.com/map.do?fileId=zmwyvpayxibqsczj

搵日就試下依條路！唔該哂！

1678

大口阿伯 發表於 2013-10-31 18:13
搵日就試下依條路！唔該哂！

黃大仙
長課怕悶可以直接跑入西貢,再出馬鞍山到沙田跟手搭車返黃大仙

wyh1011

esd517 發表於 2013-10-30 21:58
師兄睇個本係川越學教既書，我都睇緊，一齊努力！

I’m using this plan for macau marathon now, I think its interval training is easy but the long-distanced training is very hard. At the beginning my target is sub 330, I can do easily in interval training but fail in long-distanced training. Until now, I predict not able to do 330 in macao marathon.

So I suggest do more LSD training before using the plan, the long-distanced trainig is the most important. the link shown below is about my training (see at pg16)
https://www.longrun.hk/thread-14694-16-1.html