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今年會跑全馬

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發表於 2009-10-7 23:32:35 | 顯示全部樓層 |閱讀模式
之前夏季冇停操過, 依家10月開始加量, 應該都頂得順~

Mon - 18k 會漸加至 24k +深蹲100下
Tue - 18k 會漸加至 24k
Wed - 18k 會漸加至 24k +深蹲100下
Thu - 18k 會漸加至 24k
Fri- Rest
Sat - LSD 35K 會漸加至 45k
Sun - Rest

比賽前3個星期會逐漸減量, 最後一個星期只會輕鬆跑.

呢個program, 可否3:30內完成全馬?各位ching有咩意見, 需要改善?

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發表於 2009-10-8 09:32:12 | 顯示全部樓層
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發表於 2009-10-8 09:38:36 | 顯示全部樓層

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hi Joelkw, the mileage is ok......if you can endure with this. I think 2 day speed / interval work is essential for better result so that time within 3hr15min is easy for you.....pls make sure another 2 day should be easy run / slow jog for recovery....for Long distance one, if 5'30" 1K, it is ok already.....

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 樓主| 發表於 2009-10-8 09:45:58 | 顯示全部樓層
原帖由 kenneth 於 2009-10-8 09:32 發表


日日操咁多k,好容易受傷。


唔係一下子加到咁多, 之前整個夏季都keep住操, 都有信心頂得住.

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 樓主| 發表於 2009-10-8 09:46:50 | 顯示全部樓層
原帖由 bunbuncm 於 2009-10-8 09:38 發表
hi Joelkw, the mileage is ok......if you can endure with this. I think 2 day speed / interval work is essential for better result so that time within 3hr15min is easy for you.....pls make sure another ...


Thx~~ 等我調整一下個plan先~~

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發表於 2009-10-8 13:26:49 | 顯示全部樓層

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hi Joelkw, other Ching are right, mileage is long enough, 140k per week? I think is too much if you are going to make 330, quality is more important than quantity, please make sure your average speed( 330 is 5mins per km) and take rest!
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