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練10k 點練好 ??

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發表於 2009-8-4 01:13:02 | 顯示全部樓層 |閱讀模式
我每隔一1日都會跑一次10k...要50min 左右完成..我想練快d..我從上星期開始每次都先 跑30min 熱身(大約跑左4000米)...之後就會爆400米 (10次) ..每次之間 休息2min 左右...咁樣練唔練到快d?? 同埋我每次爆 400 都 "就" 住黎爆(但速度唔會太慢)..因為要爆10次..咁樣有冇問題?..我之前試過唔 "就"住黎爆...結果只爆到4次..之後已經爆唔到..

如有好方法,..請各位巴指教下我

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    [LV.2]偶爾看看I

    發表於 2009-8-4 13:04:45 | 顯示全部樓層
    我上RUNNER'S WORLD, 有得自己定訓練計劃
    http://www.runnersworld.com/cda/smartcoach/1,7148,s6-238-277-278-0-0-0-0-0,00.html

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     樓主| 發表於 2009-8-4 14:04:56 | 顯示全部樓層

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    發表於 2009-8-4 19:58:11 | 顯示全部樓層
    原帖由 跑狗^_^ 於 2009-8-4 01:13 發表
    我每隔一1日都會跑一次10k...要50min 左右完成..我想練快d..我從上星期開始每次都先 跑30min 熱身(大約跑左4000米)...之後就會爆400米 (10次) ..每次之間 休息2min 左右...咁樣練唔練到快d?? 同埋我每次爆 400 都 "就" 住黎爆(但速度唔會太慢)..因為要爆10次..咁樣有冇問題?..我之前試過唔 "就"住黎爆...結果只爆到4次..之後已經爆唔到..

    如有好方法,..請各位巴指教下我

    熱身要30分鐘
    好似太多喎, 熱身十五分鐘乜都夠(唔包括拉根)
    跑四千米要用30分鐘!?即係要用一分鐘跑一百三十三米左右!?

    Interval 唔係次次都谷到盡喎, 咁樣爆法當然會攰
    「快跑」唔等於要「爆」, 你試下慢啲啦, 例如: 用1.5分鐘跑400米

    其實Runner'World個個計劃我都用過
    大致上只係叫你一星期做 一次長課(長課前佢個系統叫你先休息一日), 一次Interval, 一次休息, 其他就輕鬆跑8-10公里

    查下字典或者用Google翻譯啦

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    發表於 2009-8-4 21:03:58 | 顯示全部樓層
    原帖由 CharlesAF 於 2009-8-4 19:58 發表

    熱身要30分鐘
    好似太多, 熱身十五分鐘乜都夠(唔包括拉根)
    跑四千米要用30分鐘!?即係要用一分鐘跑一百三十三米左右!?

    Interval 唔係次次都谷到盡, 咁樣爆法當然會...


    我覺得熱身黎講,呢個速度是可以的。

    [ 本帖最後由 =chairman= 於 2009-8-4 21:05 編輯 ]

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    發表於 2009-8-4 21:58:45 | 顯示全部樓層
    原帖由 =chairman= 於 2009-8-4 21:03 發表


    我覺得熱身黎講,呢個速度是可以的。

    死啦
    原來係我熱身太快
    我咁樣會唔會有負作用架?

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    發表於 2009-8-4 22:43:10 | 顯示全部樓層
    原帖由 CharlesAF 於 2009-8-4 21:58 發表

    死啦
    原來係我熱身太快
    我咁樣會唔會有負作用架?


    冇話快唔快既,因為每個人的身體素質都唔同,其實我覺得就自己舒服的速度去熱身就okay的。不過我會驚一開始跑得太快會拉傷,同埋頭頭驚會打亂呼吸節奏搞到橫隔膜抽根(肚痛)。

    有錯請指正。

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    發表於 2009-8-5 00:14:31 | 顯示全部樓層
    原帖由 =chairman= 於 2009-8-4 22:43 發表


    冇話快唔快既,因為每個人的身體素質都唔同,其實我覺得就自己舒服的速度去熱身就okay的。不過我會驚一開始跑得太快會拉傷,同埋頭頭驚會打亂呼吸節奏搞到橫隔膜抽根(肚痛)。

    有錯請指正。

    講起橫隔膜抽根, 我發覺我跑斜路先會出現
    不過我跑斜路跑得咁慢......我既個案應該唔關速度事, 請問斜率同橫隔膜抽根有無咩關係?
    唔該晒

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     樓主| 發表於 2009-8-5 00:41:39 | 顯示全部樓層
    原帖由 CharlesAF 於 2009-8-4 19:58 發表

    熱身要30分鐘
    好似太多喎, 熱身十五分鐘乜都夠(唔包括拉根)
    跑四千米要用30分鐘!?即係要用一分鐘跑一百三十三米左右!?


    Interval 唔係次次都谷到盡喎, 咁樣爆法當然會攰
    「快跑」唔等於要 ...


    RUNNER'S WORLD 果d plan 真係有用??

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    發表於 2009-8-5 01:15:04 | 顯示全部樓層
    原帖由 跑狗^_^ 於 2009-8-5 00:41 發表


    RUNNER'S WORLD 果d plan 真係有用??

    佢自稱由專業教練同唔記得乜乜學家設計
    不過我覺得訓練方法唔係淨係得呢啲, 而且未必人人受到
    個計劃睇落好似好有計劃
    你或者可以試下跟住做一兩個月, 之後計時睇下快左幾多

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    發表於 2009-8-5 11:54:27 | 顯示全部樓層
    原帖由 CharlesAF 於 2009-8-5 00:14 發表

    講起橫隔膜抽根, 我發覺我跑斜路先會出現
    不過我跑斜路跑得咁慢......我既個案應該唔關速度事, 請問斜率同橫隔膜抽根有無咩關係?
    唔該晒


    應該係跑步同呼吸節奏唔協調,才導致橫隔膜抽根。
    得閒一齊跑下澳景路丫你住得咁近 ~~

    話時話,你見過我真身wo!點計先 ~~

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    發表於 2009-8-5 12:40:35 | 顯示全部樓層
    原帖由 =chairman= 於 2009-8-5 11:54 發表


    應該係跑步同呼吸節奏唔協調,才導致橫隔膜抽根。
    得閒一齊跑下澳景路丫你住得咁近 ~~

    話時話,你見過我真身wo!點計先 ~~

    有幾次跑夜晚運動場, 我都見過個著長跑網衫既青年, 唔係就係你呱
    全場應該得我一個背住個Nike腰包袋支水黎跑, 我好易認架炸
    或者下星期睇下情況點啦, 唯有跑完先食夜晚飯

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    發表於 2009-8-12 14:02:41 | 顯示全部樓層
    原帖由 跑狗^_^ 於 2009-8-5 00:41 發表


    RUNNER'S WORLD 果d plan 真係有用??


    各位師兄師姐,在美國,很多跑手都稱RUNNER'S WORLD的Smart Plan爲Stupid Plan的.
    原因是計劃沒有分階段,練跑的速度也不make sense,而且有時過分aggressive.

    如果是專攻10公里的話,我會介紹Daniels Running Formula by Jack Daniels.
    若果有興趣跑全或半馬,我會介紹Advanced Marathoning by Pfitzinger/Douglas

    但兩本天書都沒有中文版.不過,若明白裏面的内容,對訓練的幫助是極大的.因爲這幾位都是世界知名教練.

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    發表於 2009-8-12 22:53:43 | 顯示全部樓層

    回復 13# 的帖子

    George C-hing

    thanks for the book tip, I read Glover's two book back to back, they are good overall and very comprehensive, covering all possible topics on running and training. I keep them handy for reference and to refresh myself.

    I heard about the Pfitzinger program but don't know the detail, also running books are not commonly found in HK as you know.

    So mind if you can give us a very very brief introduction on the Pfitzinger principle? Amazon does carry the book at $19.95 plus shipping. I hold high regard of your opinion, which will decide whether I am going to spend the money or not....but most importantly is whether Pfitzinger method fits me or not.

    I am an old fashion grind it out person, like to keep the training simple, just run day after day when conditions allows

    also we are still in the tsunami afterall....

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    發表於 2009-8-12 23:06:31 | 顯示全部樓層
    原帖由 Left3 於 2009-8-12 22:53 發表
    George C-hing

    thanks for the book tip, I read Glover's two book back to back, they are good overall and very comprehensive, covering all possible topics on running and training. I keep them handy f ...


    Left3 ching,

    Pfitzinger/Douglas' Advanced Marathoning is a comprehensive book on marathon preparation.  To be honest with you, when I decided to train for a Marathon in May 08, I knew little about it.  I ran a couple of half for fun as long run training.  I mostly ran 5k's at that time.

    Besides talking about the basics, such as running form, nutrition, hydration, fueling during the race, it has lots of materials about the training plans.  

    The key difference of the Pfitz method is that no individual type of training run is more important than the others.  Training has to be balanced.  The recovery runs are as important as the tempo runs and the interval runs.  There are lots of mid-long runs, long runs and recovery runs.  This is especially good for runners who have started running in their adulthood.  They usually have a little more speed in shorter distances and lack the endurance to run a good full marathon.

    Since different runners have different goals and also want to devote different amount of time to training, the book (at least in the 1st edition) contains suggested plans ranging from 12 weeks, 18 weeks, to 24 weeks.  It also contains plans that have peak mileage ranging from less than 55 miles, 70 miles to more than 70 miles.

    As mentioned, the Pfitz method is especially good for "relative" beginners (runners who have been running for a few years, moving up to the marathon or trying to BQ for the 1st time).  This type of runners usually lack the solid mileage volume required to run optimally.  I belonged to this group of runners.

    Using the 24 week/70 peak mile plan, I made significant improvements during my training.  When I first started, the 3:20 I needed to qualify for the 2010 Boston was probably too challenging for me.  But a month before my 1st ever Marathon in Dec 08, I realized I have improved a lot and adjusted my goal upward to 3:15.  I managed to go sub 3:15 and was able to BQ one year earlier for the 2009 Boston.

    I strongly recommend the Pfitz method.  In fact, using this method, I PRed from 1500m to the full Marathon.  The most surprising was that without doing much intervals except when prescribed by the plan once in a while, I knocked 30+ sec off my 1500m PR recently.

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    發表於 2009-8-12 23:17:40 | 顯示全部樓層
    原帖由 佐治男孩 於 2009-8-12 23:06 發表


    Left3 ching,

    Pfitzinger/Douglas' Advanced Marathoning is a comprehensive book on marathon preparation.  To be honest with you, when I decided to train for a Marathon in May 08, I knew little ab ...



    George Ching
    thanks for the super quick response, it sounds good already, I know what I lack is more speed training, interval and farlek etc. although I quite adhere to doing mid to long runs every other week.

    The Pfitzinger sounds interesting enough, worth spending the money, thanks for all the good advice. Next time when I am in SF, we can run together may be, but you have to promise me that you won't dust me!

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    發表於 2009-8-12 23:52:41 | 顯示全部樓層
    原帖由 Left3 於 2009-8-12 23:17 發表



    George Ching
    thanks for the super quick response, it sounds good already, I know what I lack is more speed training, interval and farlek etc. although I quite adhere to doing mid to long runs e ...


    Definitely let me know if you travel here.  My running club has a fun race every Sat, though I only go once or twice a month.  If you do come here for visit, let's give it a try.
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