一星期跑80K 好難..

chengtszhang

我覺得要係一星期內跑到80K真是很困難.
我平均每星期只跑到65K,

請問各CHING /CTSE, 怎樣可以安排一星期時間, 跑到80K 或以上距離.

如果係全馬比賽前都達不到每星期80K水準, 可以係四小時前完成全馬嗎?

sleung2002hk

我覺得好睇你既 訓練質量同訓練時期
小弟全馬前2個月加量到每星期80k~岩岩可以sub3
安排大約如下~只岩參考
星期1,20k
星期2,20k
星期3 休息
星期4,速度訓練(約10k)
星期5 10k/休息
星期6 休息
星期日 20k/長課

仲比一d每星期練1xxk既跑友仲快~不過全馬係好多變數既
師兄唔洗太心急加量~仲有好多時間~最緊要唔好傷
sub4我覺得65k係夠的

[ 本帖最後由 sleung2002hk 於 2009-5-11 23:08 編輯 ]

ChARsoN

唔知一星期百幾k 果d 點練的....?
前幾日睇過本書話以前馬家軍每日都跑40幾公里........

[ 本帖最後由 ChARsoN 於 2009-5-11 23:14 編輯 ]

spmho

原帖由 sleung2002hk 於 2009-5-11 23:05 發表

                               
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仲比一d每星期練1xxk既跑友仲快~不過全馬係好多變數既
師兄唔洗太心急加量~仲有好多時間~最緊要唔好傷
sub4我覺得65k係夠的

梁兄咁講好容易令人誤會

跑里數不代表速度快
唔好忘記梁兄既身體機能比你所講類別既人可能係完全唔同架喎
唔可以咁比較

里數越足......你計算出黎既「合理完成馬拉松時間」會越容易達到
里數唔足.......無話唔得.....只不過肯定度無咁高
但當然里數係慢慢加上去....而唔係追上去

onionufo

原帖由 chengtszhang 於 2009-5-11 22:41 發表

                               
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我覺得要係一星期內跑到80K真是很困難.
我平均每星期只跑到65K,

請問各CHING /CTSE, 怎樣可以安排一星期時間, 跑到80K 或以上距離.

如果係全馬比賽前都達不到每星期80K水準, 可以係四小時前完 ...

都同個比賽難度有關，小弟平均星期哩數只得50k左右，都成功sub4，當然唔係渣打

lvrunner

原帖由 ChARsoN 於 2009-5-11 07:12 發表

                               
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唔知一星期百幾k 果d 點練的....?
前幾日睇過本書話以前馬家軍每日都跑40幾公里........

Very tough!  Those are full time runners!  They don't have a life.  They spend more time running than doing anything else.  Kara Goucher runs an average of 100 miles (160 km) a week.  Thats why she came in 3nd in Boston.  It pays off but no life.

[ 本帖最後由 lvrunner 於 2009-5-11 08:12 編輯 ]

sleung2002hk

英文差....真係慘......搭唔到咀
大家比d心機讀書丫

blurmax

To me over 50 Km a week is already a torture.  I enjoy running instead of torture indeed.

lvrunner

原帖由 blurmax 於 2009-5-11 08:26 發表

                               
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To me over 50 Km a week is already a torture.  I enjoy running instead of torture indeed.

Me too, Have to be enjoyable.  We pay them (registration fees) to run, they didn't pay us to run.  Why 跑到好似賣命咁!  This is my running philosophy and I am sticking to it.

[ 本帖最後由 lvrunner 於 2009-5-11 08:39 編輯 ]

blurmax

Ivrunner,

Can't agree with you more.  PB is always  second to enyoying the races to me!

spmho

原帖由 lvrunner 於 2009-5-12 00:32 發表

                               
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Me too, Have to be enjoyable.  We pay them (registration fees) to run, they didn't pay us to run.  Why 跑到好似賣命咁!  This is my running philosophy.

It depends on how you manage your time/resource and also how the way you train.
Running 80km a week does not mean no life, does not mean no balance.
Running also does not mean you need to train like "athlete"

I run 80km+ per week for 8 weeks to prepare my last standard chartered marathon.
I can manage to date my friend, to have fun.

How you train depend on how you set your marathon goal.
Training is just a way to achieve your goal.
What you think "跑到好似賣命咁", for them is their "glory" if they success.

DO NOT compare yourself with others for run. It is no meaning at all.
Compete with yourself.

spmho

Blurmax兄：

每個人目標都唔同.....
你目標係：努力報晒所有比賽去享受比賽過程
但有d人既目標係：挑戰自己/快過人/上台攞獎.......

無話邊個好定唔好.....享受自己既目標咪ok囉

ChARsoN

原帖由 stanleyhpm 於 2009-5-12 00:55 發表

                               
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Blurmax兄：

每個人目標都唔同.....
你目標係：努力報晒所有比賽去享受比賽過程
但有d人既目標係：挑戰自己/快過人/上台攞獎.......

無話邊個好定唔好.....享受自己既目標咪ok囉

咁睇來我真係要下定決心.....

lvrunner

原帖由 stanleyhpm 於 2009-5-11 08:50 發表

                               
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It depends on how you manage your time/resource and also how the way you train.
Running 80km a week does not mean no life, does not mean no balance.
Running also does not mean you need to train  ...

Stanley hing ~

I am not here to argue with you BUT I didn't say that!  Everyone has their own running philosophy.  I have expressed mine and so did Blurmax hing.  Not every runner thinks the same like you when it comes to training.  So PLEASE don't tell us what and how to think.  Go check your PM please!

原帖由 stanleyhpm 於 2009-5-11 08:55 發表

                               
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DO NOT compare yourself with others for run. It is no meaning at all.
Compete with yourself.

I am glad that you finally realized it.  Wasn't I the one that mentioned this to you last year when you whined (complained) about why others trained and picked up much faster than you did .

And please remember, there are three types of runners ~ competitive, recreational and social.  We all know which type you are. Okay!

Peace out dude!

[ 本帖最後由 lvrunner 於 2009-5-11 15:27 編輯 ]

Mike_Li

Dear Cheng,

The following program(created by Pete Pfitzinger) can help you to achieve your goal in running a distance above 80km within 18 weeks.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	TOTAL
1	Rest	12 w/10x 100m	Rest	14.5	Rest	6.5	19.3	52.3
2	Rest	13 w/10 x 100m	Rest	16	Rest	8	21	58
3	Rest	13 w/6.5	6.5	16	Rest	6.5	22.5	64.5
4	Rest	13 w/10 x100 m	8	16	Rest	6.5	24	67.5
5	Rest	14.5 w/ 6.5	8	16	Rest	8	27.5	74
6	Rest	13 w/8 x 100m	8	13	Rest	6.5	19.5	60
7	Rest	16 w/ 8	6.5	17.5	Rest	11 w/8 x 100m	29	80
8	Rest	9.5 w/6 x100m	19	Rest	17.5 w/9.5	8	32	86
9	Rest	9.5	22.5	9.5	Rest	9.5 w/6x 100m	24 w/ 19	75
10	Rest	13.0	13 w/5 x 600 m	8.0	Rest	13 w/8 x 100m	22.5	69.5
11	Rest	9.5 w/6 x100m	19 w/11 pace	Rest	19.0	8.0	32.0	87.5
12	Rest	13 w/5 x 600m	18.0	Rest	6.5 w/6 x 100m	15 Race	27.5	80
13	Rest	13.0	14.5 w/5 x 100m	Rest	19.0	8.0	27.5 w/ 22.5	82
14	Rest	13 w/5 x 600m	18.0	Rest	6.5 w/6 x 100m	15 Race	27.5	80
15	Rest	8 w/6 x100m	16 w/4 x 1.2	Rest	16.0	6.5	32.0	78.5
16	Rest	13 w/5 x 600m	8.0	Rest	6.5 w/6 x 100m	10 Race	26.0	63
17	Rest	11 w/8 x 100m	13 w/ 3 x 1.6	Rest	8 w/6 x 100m	Rest	19.0	51
18	Rest	10.0	11 w/ 3 pace	Rest	8 w/6 x 100m	6.5	Goal Marthon	77.5

Regarding to your ability that ran 60 km per week, I am sure this program would be suitable program for you.


Enjoy your run.

小平

變得好英文, 查字典查到暈   

不過我好認同"大家都有個人既目標/原因"
好似我係咁, 時間係重要,
不過能夠挑戰自己, 完成一個一個小目標相對更加重要.
上星期日就完成 10km 55min 呢個目標, 十分滿足

有人為減肥, 有人為全馬, 有人為娛樂, 有人為健康, 有人為贏人....

spmho

見到oscar既comment，我都想講下自己意見
點練我唔講，上面d post有講......

每每見到「一個星期跑幾多k係咪好難？」呢類
就可以估到問者絕對唔係「跑癡」....每日唔跑過唔得既人
因為一個「跑癡」....就算佢有幾多屋企人、幾多既工作........佢都會諗方法去跑步

當然明白我地好多都唔係「跑癡」.....自然有其他原因令你唔跑....上面d師兄講左好多難處
但大家諗深一層，誰說過跑馬拉松一定要跑好多好多里數？
就等如大家返學讀書，誰說過一定要溫好多好多書？

跑馬拉松，正如上面所講，原因來來去o個幾個，一係只為想參加馬拉松感受氣氛，一係想為social想識，一係想做成績

如果只為參加或者只想social，咁一個星期跑80k真係好難，亦無咁既需要
要做成績，就要睇返你自己願意放幾多時間練習

你願意，就沒有「難」與「不難」

blurmax

但大家諗深一層，誰說過跑馬拉松一定要跑好多好多里數？
就等如大家返學讀書，誰說過一定要溫好多好多書？

Good point - I never have enough mileages before half marathons too

ChARsoN

原帖由 oscar 於 2009-5-12 10:21 發表

                               
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乜大家又講到離哂題呀﹖ghu" />" />jg
其實講返一星期八十公里，又真係幾難架，特別有兒有女，你又有責任心重，要陪佢地，又夜收工，早唔到起身。咁樣一星期八十真係幾難架，特別係我地啲跑得無咁快ge......hjku ...

我諗我把火都未真係燒返起....
而家冇野做我都未有咁ge 決心....
不過我打算陣間出去走走
因為屋企樓下裝修好嘈...
只好開大對喇叭聽音樂來"對付"...