Keep 4m30s for 1KM for 10KM

chanman100

Quite hard to do it
I can ~ 4m30s for 1st several KMs, then drop to 4m40s to 4m50s for final 6-7KMs.

Ning

Ching, you can try 速度練習 to improve.

lewischan

ching, 你要經上練到 15-20km
這樣 10km 的速度才有保証

pan-pan

原帖由 Ning 於 2009-12-4 06:59 PM 發表

                               
登錄/註冊後可看大圖

Ching, you can try 速度練習 to improve.

how to do 速度練習?

Ning

http://www.pfitzinger.com/marathontraining.shtml

Short Intervals (Strideouts):

Running short repetitions quickly but with relaxed form helps train your muscles to eliminate unnecessary movements and maintain control at fast speeds. Along with improved running form, you’ll gain power in your legs and trunk that may also contribute to improved running economy. These intervals are short enough, and done with sufficient rest between, that lactate levels remain moderate throughout the workout. As a result, they won’t interfere with your more marathon-specific workouts.

A typical session is 12 repetitions (or 2 sets of 6 repetitions with 3-5 minutes between sets) of 100 meters in which you accelerate up to full speed over the first 70 meters and then float for the last 30 meters. Another often-used session is 10 repetitions (or 2 sets of 5 repetitions) of 30 to 45 seconds, in which the acceleration is not as dramatic.

It’s critical to remain relaxed during these repetitions. Avoid clenching your fists, lifting your shoulders, tightening your neck muscles, etc. Concentrate on running with good form, and focus on one aspect of good form, such as relaxed arms or complete hip extension, during each interval.

These sessions aren’t designed to improve your cardiovascular system, so there’s no reason to use a short rest between accelerations. A typical recovery is to jog or even walk the same distance between repetitions. The most important considerations are to maintain good running form and to concentrate on accelerating powerfully during each repetition. html hit counter

Ning

For my own, I try (3:30 for 800m with 400 relax run) x 10. This 3:30 is the target for my FM 3hours 30 min.

chanman100

原帖由 Ning 於 2009-12-5 10:30 發表

                               
登錄/註冊後可看大圖

For my own, I try (3:30 for 800m with 400 relax run) x 10. This 3:30 is the target for my FM 3hours 30 min.

thks for your info.
then, is it something like

3:30 800m -> 3:00 400m -> 3:30 800m -> 3:00 400m -> 3:30 800m -> 3:00 400m -> ..... ?

sub330 for FM is strong man !!!

chanman100

原帖由 lewischan 於 2009-12-4 19:16 發表

                               
登錄/註冊後可看大圖

ching, 你要經上練到 15-20km
這樣 10km 的速度才有保証

thks man, i start to run 15-18km at every weekend now, hope can improve my 10Km to <45min.

SKY^~^

and you can 1km >> 1km >>1km to play~!
1km for 4"10-4"20  X 6-8

力

ching,
Pls try tempo run so as to increase your Lactate Threshold.

Ning

原帖由 chanman100 於 6/12/2009 05:59 發表

                               
登錄/註冊後可看大圖

thks for your info.
then, is it something like

3:30 800m -> 3:00 400m -> 3:30 800m -> 3:00 400m -> 3:30 800m -> 3:00 400m -> ..... ?

sub330 for FM is strong man !!!

Sorry for the late of reply, and I tried as below.

3:30 800m -> light jogging 400m -> 3:30 800m -> light jogging 400m -> . . . .

Due to lack of LSD in last year, my final result for the FM is 3:32.

econecon

原帖由 chanman100 於 2009-12-4 18:08 發表

                               
登錄/註冊後可看大圖

Quite hard to do it " />" />
I can ~ 4m30s for 1st several KMs, then drop to 4m40s to 4m50s for final 6-7KMs. " />" />hj" />" />

要練架, 我都而家做到最多頭3k加埋少過12分鐘, 跟住頭6/7k除左最後一圈, 都跌好多.. 所以同40分大關仲差好遠