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多謝分享，就跑步里數、撞牆點和完成時間，這套理論講得很準。不過除了跑步里數外，intensity也是要考慮的地方。最近在跑步雜誌Ｒunner's World看了這則，在此分享：
Kilometres for marathons
CONVENTIONAL THINKING（一般看法）:You have to put in lots of kilometres to run a good marathon.
UNCOMMON WISDOM:You can run minimal mileage and still hit a time goal.
MOST MARATHON-TRAINING SCHEDULES REQUIRE running five or six days per week, with total mileage (每星期里數） of 64 to 96 kilometres. Two successful training wizards think that's too much for many runners.
The marathon training program developed by Olympian Jeff Galloway recommends that not only beginners, but also faster marathoners, run just three to four days a week. Weekly mileage peaks at 50 to 66 kilometres, depending on your goal time. Galloway reports that 99 per cent of his plan participants reach the finish line. Bill Pierce's FIRST Training Program similarly mandates only three weekly running days, with a high-mileage week of 51 to 56 kilometres. More than two-thirds of the runner who've been tracked doing that program recorded personal bests.
"Our program doesn't only work for slower runners," says Galloway. "I've had runners break three hours on three runs a week who told me they couldn't do it when they ran more often." The signature features of his program are regular walk breaks and a very long run/walk, which peaks at 42 to 46 kilometres. The FIRST program emphasises faster running- speed-work, a tempo run, and a faster long run - on three running days, plus two cross-training days. "The philosophy is that intensity is the primary factor needed to improve fitness," says Pierce. "Many runners have reported success with the FIRST program after repeated failures with high-mileage programs - and they find it easier to fit just three runs into their busy lives."
SHOULD YOU TRY IT?
Less-is-more program seem well suited for overbooked or injury-prone runners. Studies and surveys of marathoners have validated this approach by finding little correlation between weekly mileage and marathon performance（跑步里數和馬拉松成績並不成正比）, especially for novices (初學者). but a high correlation between high mileage and injury frequency （高跑步里數和傷患頻率卻成正比).
[ 本帖最後由 michaelyw 於 2009-8-14 13:01 編輯 ] |
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發表於 2009-8-14 12:43:55