You Can Shine 馬拉松新丁育成訓練計劃

eokcyu

2018-08-23


前菜 100慢100快2k姿勢跑, 重點提腿前掌先觸地, 後登腿要摺腳

主菜 5K
4'54, 4'59, 5'23. 5'37, 5'31 (下雨行左150m) (26'24)

eokcyu

2018-08-30

前菜 200慢200快2k姿勢跑, 重點提腿前掌先觸地, 後登腿要摺腳
1'24, 57", 1'24, 56", 1'23, 54", 1'27, 53", 1'21, 56" (total: 11'35)
主菜 5K
1'50, 2'01, 2'03, 2'05, 2'05, 2'06, 2'08, 2'06, 2'10, 2'07, 2'03, 2'01, 58" (Total: 25'43)

力高

2018-08-30

前菜 200慢200快2k姿勢跑, 重點提腿前掌先觸地, 後登腿要摺腳

主菜 5K
152 156 158 157 200
200 200 158 159 159
156 155 055                 =24:25

eokcyu

6/9/2018
2:00起 2.4K x 2 ( 中間休 1分鐘 )
1. 2'18, 2'07, 2'02, 2'06, 2'02. 1'53
2. 2'04, 2'01, 1'54, 1'55, 1'54, 1'50

力高

2018-09-06 400x6 1:50加速5秒 X2

1. 157 150 154 204 204 204 =11:55

2. 213 207 205 208 214 203 =12:51

eokcyu

20/9/2018
2K + 1K x4
2K- 9'35
1k x 4 (休1'30 因遲到休小D)
1. 4'48
2. 4'48
3. 4'46
4. 4'36

eokcyu

27/9/2018 B group - 2K + 5K run
1. 2K(5x400) - 1'58, 2'04, 2'02, 1'58, 1'44 (9'46)
2. 5K (5x1000) - 4'56, 5'03, 5'05, 4'55, 4'48 ( 24'47)

desmond_myf

27/9/2018 B group - 2K + 5K run
1. 2K: 2"14; 2"07; 2"06; 2"03; 2"04 (total: 10"34)
2. 5K: 1"58; 1"58; 1"55; 1"57; 1"58; 1"56; 1"56; 1"58; 1"57; 1"55; 1"46; 1"48; 0"50 (Total: 23"52)

力高

2018-09-27 熱身3K, 主菜5K

3K=15:11
208 206 201 203 200
159 158 058

5K=25:39
204 200 200 204 206
206 206 203 204 204
205 204 054

desmond_myf

20181004
競步 2 km
3"03; 3"06; 3"04; 3"10; 3"09 (Total: 15"32)

Tempo 1 km x 6 (休2"00)
1. 1"44; 1:45; 0"53 (4"22)
2. 1"42; 1:44; 0"49 (4"15)
3. 1"47; 1:53; 0"52 (4"32)
4. 1"46; 1:45; 0"41 (4"12)
5. 1"43; 1:52; 1"02 (4"37)
6. 1"41; 1:44; 0"53 (4"18)

eokcyu

4/10/2018
競步 2 km - 8'10, 7'43 (15'53)

Tempo 1 km x 5 (休1"00)
1. 4'13
2. 4'20
3. 4'34
4. 4'47
5. 4'59
6. 1K Recovery 5'00

力高

2018-10-04 1K x6 休~2分
1. 424
2. 419
3. 424
4. 423
5. 423
6. skip

eokcyu

200慢,200快X2K, B 組: 400 X 10
2K : 10'36
400X10 : 1'57, 2'08, 1'57, 1'55, 1'37, 1'55, 1'55, 1'54, 1'43, 1'50 (18'51)

力高

2018-10-11

400x12  3分連休
135 133 135 136 135
135 135 135 137 135
134 128

desmond_myf

20181011
400 x 10 3分連休 (中間作頭暈, 跑少D)

1. 1"27
2. 1"29
3. 1"35
4. 1"35
5. 1"36
6. 1"40
7. 1"40
8. 1"35
9. 1"33
10. 1"26

力高

2018-10-18

5K=23:42 平均心率=161
147 157 154 153 153
154 152 155 156 156
156 153 057

eokcyu

29/11/2018
1. Warm up: 200fast, 200slow,
2. 1K x 6 (B Group) - 5:32, 5:20, 5:14, 5:07, 5:03, 5:21, 4:59 (自加1K)

eokcyu

6/12/2018
1. 2K (200 slow, 200fast) - 1'36, 43", 1'36, 49",1'00, 48", 1'38, 48", 1'36, 49"

2. 5K easy run - 5'22, 5'11, 5'10, 5'21, 5'10
  

eokcyu

17/1/2019
B組 (2K 變速 x 3)
1. 2'19, 2'08, 1'59, 1'55, 1'43
2. 2'15, 2'05, 1'52, 1'47, 1'30
3. 2'12, 2'03, 1'54, 1'51, 1'44

eokcyu

24/1/2019 梅子林1-4亭 (0.8K X 3)
Up (0.8K)     Down (0.8K)
5'34           5'24
5'46           4'59
5'24           4'41