➤7/31-8/6
週一:慢跑40分-心律130-140間或5:40/km
週二:(600+400)*4 P:2:09,1:24 R:1:30 組休3:30
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑5kP:100 R:3:00+1000*3 P:92-3:50/km R:2:00
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:(600+400)*4 P:2:09,1:24 R:1:30 組休3:30
第二優先:節奏跑5kP:100 R:3:00+1000*3 P:92-3:50/km R:2:00
第三優先:耐力跑15k-4:40-4:50km
➤7/3-7/9
週一:慢跑40分-心律130-140間或5:40/km
週二:400*5 P:82 R:2:00+200*5 P:36-38 R:2:00+1000*1 P:84-86
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑8k-P:102-104 /4:15-4:20
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:400*5 P:82 R:2:00+200*5 P:36-38 R:2:00+1000*1 P:84-86
第二優先:節奏跑8k-P:102-104 /4:15-4:20
第三優先:耐力跑15k-4:40-4:50km
➤7/10-7/16
週一:慢跑40分-心律130-140間或5:40/km
週二:(800+600+400+200)*2 P:84,82,80,38 R:2:00 組休5:00
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑6k+2k-P:6k-104 2k-96 R:3:00
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:(800+600+400+200)*2 P:84,82,80,38 R:2:00 組休5:00
第二優先:節奏跑6k+2k-P:6k-104 2k-96 R:3:00
第三優先:耐力跑15k-4:40-4:50km
➤7/17-7/23
週一:慢跑40分-心律130-140間或5:40/km
週二:200*15 P:36-38 R:1:30
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑4k+4k-P:4k-104 4k-96-98 R:3:00
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:200*15 P:36-38 R:1:30
第二優先:節奏跑4k+4k-P:4k-104 4k-98 R:3:00
第三優先:耐力跑15k-4:40-4:50km
➤7/24-7/30
週一:慢跑40分-心律130-140間或5:40/km
週二:敏捷訓練,300*8 P:57 R:2:00
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑4k+4k-P:4k-104 4k-96-98 R:3:00
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:敏捷訓練,300*8 P:57 R:2:00
第二優先:節奏跑4k+4k-P:4k-104 4k-98 R:3:00
第三優先:耐力跑15k-4:40-4:50km
➤6/5-6/11
週一:慢跑40分-心律130-140間或5:40/km
週二:跑姿訓練,(800+200)*4 P:2:48,34 R:趟休1:30-2:00 組休2:30-3:00
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑6k-P:98-100 /4:05-4:10
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:跑姿訓練,(800+200)*4 P:2:48,34 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑6k-P:98-100 /4:05-4:10
第三優先:耐力跑15k-4:40-4:50km
➤6/12-6/18
週一:慢跑40分-心律130-140間或5:40/km
週二:跑姿訓練,1000*3 P:84 R:2:30 組休3:00 200*5 P:34 R:1:30
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑6k-P:98-100 /4:05-4:10
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:跑姿訓練,1000*3 P:84 R:2:30 組休3:00 200*5 P:34 R:1:30
第二優先:節奏跑6k-P:98-100 /4:05-4:10
第三優先:耐力跑15k-4:40-4:50km
➤6/19-6/25
週一:慢跑40分-心律130-140間或5:40/km
週二:跑姿訓練,(600+400)*4 P:84,80 R:趟休2:00 組休3:00-3:30
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑6k-P:98-100 /4:05-4:10
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:跑姿訓練,(600+400)*4 P:84,80 R:趟休2:00 組休3:00-3:30
第二優先:節奏跑6k-P:98-100 /4:05-4:10
第三優先:耐力跑15k-4:40-4:50km
➤6/26-7/2
週一:慢跑40分-心律130-140間或5:40/km
週二:(300+300)*4 P:57-60 R:慢跑300m2:00 組休3:00
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑8k-P:102-104 /4:15-4:20
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:(300+300)*4 P:57-60 R:慢跑300m2:00 組休3:00
第二優先:節奏跑8k-P:102-104 /4:15-4:20
第三優先:耐力跑15k-4:40-4:50km
➤5/1-7
週一:慢跑40分-心律130-140間或5:40/km
週二:跑姿訓練,200*10 P:36-38 R:1:30
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑6k-P:98-100 /4:05-4:10
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:30-4:40km
第一優先:跑姿訓練,200*10 P:36-38 R:1:30
第二優先:節奏跑6k-P:98-100 /4:05-4:10
第三優先:耐力跑15k-4:30-4:40km
➤5/8-14
週一:慢跑40分-心律130-140間或5:40/km
週二:跑姿訓練,300*10 P:57-60 R:1:30
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑6k-P:98-100 /4:05-4:10
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:跑姿訓練,300*10 P:57-60 R:1:30
第二優先:節奏跑6k-P:98-100 /4:05-4:10
第三優先:耐力跑15k-4:40-4:50km
➤5/15-21
週一:慢跑40分-心律130-140間或5:40/km
週二:跑姿訓練,400*8 P:80-82 R:2:00
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑6k-P:98-100 /4:05-4:10
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:跑姿訓練,400*8 P:80-82 R:2:00
第二優先:節奏跑6k-P:98-100 /4:05-4:10
第三優先:耐力跑15k-4:40-4:50km
➤5/22-28
週一:慢跑40分-心律130-140間或5:40/km
週二:跑姿訓練,(400+300+200)*4 P:82,60,34 R:趟休1:30 組休2:30-3:00
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑6k-P:98-100 /4:05-4:10
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:跑姿訓練,(400+300+200)*4 P:82,60,34 R:趟休1:30 組休2:30-3:00
第二優先:節奏跑6k-P:98-100 /4:05-4:10
第三優先:耐力跑15k-4:40-4:50km
➤5/29-6/4
週一:慢跑40分-心律130-140間或5:40/km
週二:跑姿訓練,(600+200)*4 P:1:44,34 R:趟休1:30-2:00 組休2:30-3:00
週三:慢跑8k-心律130-140間或5:40/km
週四:節奏跑6k-P:98-100 /4:05-4:10
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:40-4:50km
第一優先:跑姿訓練,(600+200)*4 P:1:44,34 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑6k-P:98-100 /4:05-4:10
第三優先:耐力跑15k-4:40-4:50km
➤4/3-9
週一:慢跑40分-心律130-140間或5:40/km
週二:1000*6 P:90-88 R:200m2:00
週三:慢跑10k-心律130-140間或5:40/km
週四:節奏跑6k-P:96-98 R:2:00+2K P:94
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑18k-4:20-4:30km
第一優先:1000*6 P:90-88 R:200m2:00
第二優先:節奏跑6k-P:96-98 R:2:00+2K P:94
第三優先:耐力跑18k-4:20-4:30km
➤4/10-16
週一:慢跑40分-心律130-140間或5:40/km
週二:3000+2000+1000 P:96,94,92 R:3:00
週三:慢跑10k-心律130-140間或5:40/km
週四:節奏跑4k-P:100 R:2:00+4k P:96
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑15k-4:20-4:30km
第一優先:3000+2000+1000 P:96,94,92 R:3:00
第二優先:節奏跑4k-P:100 R:2:00+4k P:96
第三優先:耐力跑15k-4:20-4:30km
➤4/17-23
週一:慢跑40分-心律130-140間或5:40/km
週二:400*10 P:88每兩趟減2秒 R:1:30
週三:慢跑10k-心律130-140間或5:40/km
週四:節奏跑8K P:98-100
週五:慢跑40分-心律130-140間或5:40/km
週六:慢跑40分-心律130-140間或5:40/km或休息
週日:耐力跑12k-4:10-4:20km
第一優先:400*10 P:88每兩趟減2秒 R:1:30
第二優先:節奏跑8K P:98-100
第三優先:耐力跑12k-4:10-4:20km
➤4/24-30
週一:慢跑40分-心律130-140間或5:40/km
週二:3000*1 P:96-94+1000*3 P:90-88
週三:慢跑10k-心律130-140間或5:40/km
週四:節奏跑5K P:96-94
週五:慢跑30分-心律130-140間或5:40/km
週六:比賽日10K P:4:00
週日:休息
第一優先:3000*1 P:96-94+1000*3 P:90-88
第二優先:節奏跑5K P:96-94
第三優先:比賽日10K P:4:00
佳芸、予瑈、李馨、昭文
➤7/31-8/06
週一:慢跑40分-心律130-140間或7:10/km
週二:(600+400)*4 P:3:24,2:12 R:1:30 組休3:30
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:(600+400)*4 P:3:24,2:12 R:1:30 組休3:30
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤7/3-7/9
週一:慢跑40分-心律130-140間或7:10/km
週二:400*5 P:2:12 R:2:00+200*5 P:54-56 R:2:00+1000*1 P:2:14
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:400*5 P:2:12 R:2:00+200*5 P:54-56 R:2:00+1000*1 P:2:14
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤7/10-7/16
週一:慢跑40分-心律130-140間或7:10/km
週二:(800+600+400+200)*2 P:4:32,3:21,2:12,58 R:2:00 組休5:00
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:(800+600+400+200)*2 P:4:32,3:21,2:12,58 R:2:00 組休5:00
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤7/17-7/23
週一:慢跑40分-心律130-140間或7:10/km
週二:階梯訓練,200*5 P:56 R:2:00
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:階梯訓練,200*5 P:56 R:2:00
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤7/24-7/30
週一:慢跑40分-心律130-140間或7:10/km
週二:敏捷訓練,300*8 P:96 R:2:00
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:敏捷訓練,300*8 P:96 R:2:00
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤6/5-6/11
週一:慢跑40分-心律130-140間或7:10/km
週二:跑姿訓練,(800+200)*4 P:4:32,56 R:趟休1:30-2:00 組休2:30-3:00
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:跑姿訓練,(800+200)*4 P:4:32,56 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤6/12-6/18
週一:慢跑40分-心律130-140間或7:10/km
週二:跑姿訓練,1000*3 P:2:16 R:2:30 組休3:00 200*5 P:56 R:1:30
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:跑姿訓練,1000*3 P:2:16 R:2:30 組休3:00 200*5 P:56 R:1:30
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤6/19-6/25
週一:慢跑40分-心律130-140間或7:10/km
週二:跑姿訓練,(600+400)*4 P:2:14,2:10 R:趟休2:00 組休3:00-3:30
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:跑姿訓練,(600+400)*4 P:2:14,2:10 R:趟休2:00 組休3:00-3:30
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤6/26-7/2
週一:慢跑40分-心律130-140間或7:10/km
週二:(300+300)*4 P:96-99 R:慢跑300m2:00 組休3:00
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:(300+300)*4 P:93-96 R:慢跑300m2:00 組休3:00
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤5/1-7
週一:慢跑40分-心律130-140間或7:10/km
週二:跑姿訓練,200*10 P:54-56 R:1:30
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:跑姿訓練,200*10 P:54-56 R:1:30
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤5/8-14
週一:慢跑40分-心律130-140間或7:10/km
週二:跑姿訓練,300*10 P:87-90 R:1:30
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:跑姿訓練,300*10 P:87-90 R:1:30
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤5/15-21
週一:慢跑40分-心律130-140間或7:10/km
週二:跑姿訓練,400*8 P:2:16-2:20 R:2:00
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:跑姿訓練,400*8 P:2:16-2:20 R:2:00
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤5/22-28
週一:慢跑40分-心律130-140間或7:10/km
週二:跑姿訓練,(400+300+200)*4 P:2:16,93,56 R:趟休1:30 組休2:30-3:00
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:跑姿訓練,(400+300+200)*4 P:2:16,93,56 R:趟休1:30 組休2:30-3:00
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤5/29-6/4
週一:慢跑40分-心律130-140間或7:10/km
週二:跑姿訓練,(600+200)*4 P:3:24,56 R:趟休1:30-2:00 組休2:30-3:00
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:跑姿訓練,(600+200)*4 P:3:24,56 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑6k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤4/3-9
週一:慢跑40分-心律130-140間或7:10/km
週二:2000*3 P: 2:24-2:28 R:3:00
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑8k-P:2:36-2:32-6:30-6:20/km
週五:休
週六:慢跑40分-心律130-140間或7:10/km或休息
週日:10-12km 耐力跑-P:6:40
第一優先:2000*3 P: 2:24-2:28 R:3:00
第二優先:節奏跑8k-P:2:36-2:32-6:30-6:20/km
第三優先:10-12km 耐力跑-P:6:40/km
➤4/10-16
週一:慢跑40分-心律130-140間或7:10/km
週二:400*8 P: 2:14-2:16 R:1:30 中間休3:00+200*5 P:55-58 R:2:00
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑8k-P:2:36-2:32-6:30-6:20/km
週五:休
週六:慢跑40分-心律130-140間或7:10/km或休息
週日:10-12km 耐力跑-P:6:40
第一優先:400*8 P: 2:14-2:16 R:1:30 中間休3:00+200*5 P:55-58 R:2:00
第二優先:節奏跑8k-P:2:36-2:32-6:30-6:20/km
第三優先:10-12km 耐力跑-P:6:40
➤4/17-23
週一:慢跑40分-心律130-140間或7:10/km
週二:600*6 P: 2:14-2:16 R:2:30 慢跑200
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6-8k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:600*6 P: 2:14-2:16 R:2:30 慢跑200
第二優先:節奏跑6-8k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
➤4/24-30
週一:慢跑40分-心律130-140間或7:10/km
週二:(400+300+200)*5 P:2:16,96,60 R:2:00組休3:00
週三:慢跑40分-心律130-140間或7:10/km或休息
週四:節奏跑6-8k-P:2:36-2:32-6:30-6:20/km
週五:慢跑40分-心律130-140間或7:10/km或休息
週六:10km 耐力跑-P:6:40
週日:休息
第一優先:(400+300+200)*5 P:2:16,96,60 R:2:00組休3:00
第二優先:節奏跑6-8k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:6:40
芳如
➤7/31-8/6
週一:慢跑40分-心律130-140間或8:00/km
週二:(600+400)*4 P:3:30,2:16 R:1:30 組休3:30
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:(600+400)*4 P:3:30,2:16 R:1:30 組休3:30
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤7/3-7/9
週一:慢跑40分-心律130-140間或8:00/km
週二:400*5 P:2:16 R:2:00+200*5 P:58 R:2:00+1000*1 P:2:18-20
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:400*5 P:2:16 R:2:00+200*5 P:58 R:2:00+1000*1 P:2:18-20
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤7/10-7/16
週一:慢跑40分-心律130-140間或8:00/km
週二:(800+600+400+200)*2 P:4:40,3:24,2:14,60 R:2:00 組休5:00
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:(800+600+400+200)*2 P:4:40,3:24,2:14,60 R:2:00 組休5:00
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤7/17-7/23
週一:慢跑40分-心律130-140間或8:00/km
週二:階梯訓練,200*5 P:58 R:2:00
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:階梯訓練,200*5 P:58 R:2:00
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤7/24-7/30
週一:慢跑40分-心律130-140間或8:00/km
週二:敏捷訓練,300*8 P:1:42 R:2:00
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:敏捷訓練,300*8 P:1:42 R:2:00
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤6/5-6/11
週一:慢跑40分-心律130-140間或8:00/km
週二:跑姿訓練,(800+200)*4 P:4:48,60 R:趟休1:30-2:00 組休2:30-3:00
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:跑姿訓練,(800+200)*4 P:4:48,60 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤6/12-6/18
週一:慢跑40分-心律130-140間或8:00/km
週二:跑姿訓練,1000*3 P:2:20 R:2:30 組休3:00 200*5 P:60 R:1:30
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:跑姿訓練,1000*3 P:2:20 R:2:30 組休3:00 200*5 P:60 R:1:30
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤6/19-6/25
週一:慢跑40分-心律130-140間或8:00/km
週二:跑姿訓練,(400+400)*4 P:2:20,2:16 R:趟休2:00 組休3:00-3:30
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:跑姿訓練,(400+400)*4 P:2:20,2:16 R:趟休2:00 組休3:00-3:30
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤6/26-7/2
週一:慢跑40分-心律130-140間或8:00/km
週二:(300+300)*4 P:1:42-1:45 R:慢跑300m2:00 組休3:00
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:(300+300)*4 P:1:42-1:45 R:慢跑300m2:00 組休3:00
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤5/1-7
週一:慢跑40分-心律130-140間或8:00/km
週二:跑姿訓練,200*10 P:56-60 R:1:30
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:跑姿訓練,200*10 P:56-60 R:1:30
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤5/8-14
週一:慢跑40分-心律130-140間或8:00/km
週二:跑姿訓練,300*8 P:93-96 R:1:30
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:跑姿訓練,300*8 P:93-96 R:1:30
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤5/15-21
週一:慢跑40分-心律130-140間或8:00/km
週二:跑姿訓練,400*8 P:2:24-2:28 R:2:00
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:跑姿訓練,400*8 P:2:24-2:28 R:2:00
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤5/22-28
週一:慢跑40分-心律130-140間或8:00/km
週二:跑姿訓練,(400+300+200)*3 P:2:28,96,60 R:趟休1:30 組休2:30-3:00
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:跑姿訓練,(400+300+200)*3 P:2:28,96,60 R:趟休1:30 組休2:30-3:00
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤5/29-6/4
週一:慢跑40分-心律130-140間或8:00/km
週二:跑姿訓練,(600+200)*4 P:3:36,60 R:趟休1:30-2:00 組休2:30-3:00
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:跑姿訓練,(600+200)*4 P:3:36,60 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤4/3-9
週一:慢跑40分-心律130-140間或8:00/km
週二:400*12 P: 2:20-2:22 R:2:00
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:400*12 P: 2:20-2:22 R:2:00
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤4/10-16
週一:慢跑40分-心律130-140間或8:00/km
週二:200*12 P: 1:00-1:05 R:2:30慢跑200m
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:200*12 P: 1:00-1:05 R:2:30慢跑200m
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤4/17-23
週一:慢跑40分-心律130-140間或8:00/km
週二:400*8 P:2:18-2:20 R:2:00
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:400*8 P:2:18-2:20 R:2:00
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
➤4/24-30
週一:慢跑40分-心律130-140間或8:00/km
週二:(400+300+200)*5 P:2:20,100,60 R:2:00組休3:00
週三:慢跑40分-心律130-140間或8:00/km
週四:節奏跑6k-P:2:48-2:52-7:00-7:10/km
週五:休
週六:慢跑40分-心律130-140間或8:00/km
週日:10km 耐力跑-P:7:30
第一優先:(400+300+200)*5 P:2:20,100,60 R:2:00組休3:00
第二優先:節奏跑6k-P:2:48-2:52-7:00-7:10/km
第三優先:10km 耐力跑-P:7:30
王竑盛、陳宥寧、Nick
➤7/31-8/6
週一:慢跑40分-心律130-140間或6:30/km
週二:(600+400)*4 P:2:24,92 R:1:30 組休3:30
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:(600+400)*4 P:2:24,92 R:1:30 組休3:30
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤7/3-7/9
週一:慢跑40分-心律130-140間或6:30/km
週二:400*5 P:90 R:2:00+200*5 P:42-45 R:2:00+1000*1 P:92-94
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:400*5 P:90 R:2:00+200*5 P:42-45 R:2:00+1000*1 P:92-94
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤7/10-7/16
週一:慢跑40分-心律130-140間或6:30/km
週二:(800+600+400+200)*2 P:94,92,90,42 R:2:00 組休5:00
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:(800+600+400+200)*2 P:94,92,90,42 R:2:00 組休5:00
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤7/17-7/23
週一:慢跑40分-心律130-140間或6:30/km
週二:階梯訓練,200*5 P:42 R:2:00
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:階梯訓練,200*5 P:42 R:2:00
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤7/24-7/30
週一:慢跑40分-心律130-140間或6:30/km
週二:敏捷訓練,300*8 P:69 R:2:00
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:敏捷訓練,300*8 P:69 R:2:00
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤6/5-6/11
週一:慢跑40分-心律130-140間或6:30/km
週二:跑姿訓練,(800+200)*4 P:3:12,42 R:趟休1:30-2:00 組休2:30-3:00
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:跑姿訓練,(800+200)*4 P:3:12,42 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤6/12-6/18
週一:慢跑40分-心律130-140間或6:30/km
週二:跑姿訓練,1000*3 P:96 R:2:30 組休3:00 200*5 P:42 R:1:30
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:跑姿訓練,1000*3 P:96 R:2:30 組休3:00 200*5 P:42 R:1:30
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤6/19-6/25
週一:慢跑40分-心律130-140間或6:30/km
週二:跑姿訓練,(600+400)*4 P:96,90 R:趟休2:00 組休3:00-3:30
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:跑姿訓練,(600+400)*4 P:96,90 R:趟休2:00 組休3:00-3:30
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤6/26-7/2
週一:慢跑40分-心律130-140間或6:30/km
週二:(300+300)*4 P:-69-72 R:慢跑300m2:00 組休3:00
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:(300+300)*4 P:-69-72 R:慢跑300m2:00 組休3:00
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤5/1-7
週一:慢跑40分-心律130-140間或6:30/km
週二:跑姿訓練,200*10 P:45-48 R:1:30
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:跑姿訓練,200*10 P:45-48 R:1:30
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤5/8-14
週一:慢跑40分-心律130-140間或6:30/km
週二:跑姿訓練,300*10 P:66-69 R:1:30
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:跑姿訓練,300*10 P:66-69 R:1:30
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤5/15-21
週一:慢跑40分-心律130-140間或6:30/km
週二:跑姿訓練,400*8 P:98-100 R:2:00
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:跑姿訓練,400*8 P:98-100 R:2:00
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤5/22-28
週一:慢跑40分-心律130-140間或6:30/km
週二:跑姿訓練,(400+300+200)*3 P:98,66,45 R:趟休1:30 組休2:30-3:00
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:跑姿訓練,(400+300+200)*3 P:98,66,45 R:趟休1:30 組休2:30-3:00
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤5/29-6/4
週一:慢跑40分-心律130-140間或6:30/km
週二:跑姿訓練,(600+200)*4 P:2:24,42 R:趟休1:30-2:00 組休2:30-3:00
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:跑姿訓練,(600+200)*4 P:2:24,42 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤4/3-9
週一:慢跑40分-心律130-140間或6:30/km
週二:2000*3 P: 1:56-1:58 R:2:00
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:2000*3 P: 1:56-1:58 R:2:00
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤4/10-16
週一:慢跑40分-心律130-140間或6:30/km
週二:3000*2 P: 2:00-1:58 R:3:00
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:3000*2 P: 2:00-1:58 R:3:00
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤4/17-23
週一:慢跑40分-心律130-140間或6:30/km
週二:400*10 P: 1:52每兩趟減2秒 R:1:30
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:400*10 P: 1:52每兩趟減2秒 R:1:30
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
➤4/24-30
週一:慢跑40分-心律130-140間或6:30/km
週二:(400+300+200)*5 P:1:48,75,46 R:2:00組休3:00
週三:休息
週四:節奏跑8k-P:2:08-2:12-5:20-5:30/km
週五:慢跑40分-心律130-140間或6:30/km
週六:休息
週日::12km 耐力跑-P:5:40
第一優先:400*10 P: 1:52每兩趟減2秒 R:1:30
第二優先:節奏跑8k-P:2:08-2:12-5:20-5:30/km
第三優先:12km 耐力跑-P:5:40
柏佑、Ellen、健民、七味
➤7/31-8/6
週一:慢跑40分-心律130-140間或7:00/km
週二:(600+400)*4 P:2:48,1:50 R:1:30 組休3:30
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:(600+400)*4 P:2:48,1:50 R:1:30 組休3:30
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤7/3-7/9
週一:慢跑40分-心律130-140間或7:00/km
週二:400*5 P:1:54 R:2:00+200*5 P:50-52 R:2:00+1000*1 P:1:56-1:58
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:400*5 P:1:54 R:2:00+200*5 P:50-52 R:2:00+1000*1 P:1:56-1:58
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤7/10-7/16
週一:慢跑40分-心律130-140間或7:00/km
週二:(800+600+400+200)*2 P:3:56,2:48,1:50,50 R:2:00 組休5:00
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:(800+600+400+200)*2 P:3:56,2:48,1:50,50 R:2:00 組休5:00
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤7/17-7/23
週一:慢跑40分-心律130-140間或7:00/km
週二:階梯訓練,200*5 P:48-50 R:2:00
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:階梯訓練,200*5 P:48-50 R:2:00
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤7/24-7/30
週一:慢跑40分-心律130-140間或7:00/km
週二:敏捷訓練,300*8 P:84 R:2:00
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:敏捷訓練,300*8 P:84 R:2:00
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤6/5-6/11
週一:慢跑40分-心律130-140間或7:00/km
週二:跑姿訓練,(800+200)*4 P:3:52,52 R:趟休1:30-2:00 組休2:30-3:00
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:跑姿訓練,(800+200)*4 P:3:52,52 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤6/12-6/18
週一:慢跑40分-心律130-140間或7:00/km
週二:跑姿訓練,1000*3 P:1:56-1:58 R:2:30 組休3:00 200*5 P:52 R:1:30
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:跑姿訓練,1000*3 P:1:56-1:58 R:2:30 組休3:00 200*5 P:52 R:1:30
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤6/19-6/25
週一:慢跑40分-心律130-140間或7:00/km
週二:跑姿訓練,(600+400)*4 P:1:56,1:52(柏佑2:00,1:56) R:趟休2:00 組休3:00-3:30
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:跑姿訓練,(600+400)*4 P:1:56,1:52(柏佑2:00,1:56) R:趟休2:00 組休3:00-3:30
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤6/26-7/2
週一:慢跑40分-心律130-140間或7:00/km
週二:(300+300)*4 P:-84-87 R:慢跑300m2:00 組休3:00
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:(300+300)*4 P:-84-87 R:慢跑300m2:00 組休3:00
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤5/1-7
週一:慢跑40分-心律130-140間或7:00/km
週二:跑姿訓練,200*10 P:50-52 R:1:30
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:跑姿訓練,200*10 P:50-52 R:1:30
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤5/8-14
週一:慢跑40分-心律130-140間或7:00/km
週二:跑姿訓練,300*10 P:81-84 R:1:30
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:跑姿訓練,300*10 P:81-84 R:1:30
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤5/15-21
週一:慢跑40分-心律130-140間或7:00/km
週二:跑姿訓練,400*8 P:1:56-1:58 R:2:00
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:跑姿訓練,400*8 P:1:56-1:58 R:2:00
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤5/22-28
週一:慢跑40分-心律130-140間或7:00/km
週二:跑姿訓練,(400+300+200)*3 P:1:56,81,52 R:趟休1:30 組休2:30-3:00
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:跑姿訓練,(400+300+200)*3 P:1:56,81,52 R:趟休1:30 組休2:30-3:00
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤5/29-6/4
週一:慢跑40分-心律130-140間或7:00/km
週二:跑姿訓練,(600+200)*4 P:2:54,52 R:趟休1:30-2:00 組休2:30-3:00
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:跑姿訓練,(600+200)*4 P:2:54,52 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
➤4/3-9
週一:慢跑40分-心律130-140間或7:00/km
週二:400*12 P: 2:04-2:00 R:1:30
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑8k-P:2:20-2:24-5:50-6:00/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:28-2:32-6:10-6:20/km
第一優先:400*12 P: 2:04-2:00 R:1:30
第二優先:節奏跑8k-P:2:20-2:24-5:50-6:00/km
第三優先:耐力跑12k-P:2:28-2:32-6:10-6:20/km
➤4/10-16
週一:慢跑40分-心律130-140間或7:00/km
週二:800*8 P: 2:04-2:08 R:1:30
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑8k-P:2:20-2:24-5:50-6:00/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:28-2:32-6:10-6:20/km
第一優先:800*8 P: 2:04-2:08 R:1:30
第二優先:節奏跑8k-P:2:20-2:24-5:50-6:00/km
第三優先:耐力跑12k-P:2:28-2:32-6:10-6:20/km
➤4/17-23
週一:慢跑40分-心律130-140間或7:00/km
週二:400*10 P:2:06每兩趟減2秒 R:1:30-2:00
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑10k-P:2:24-2:28-6:00-6:10/km
第一優先:400*10 P:2:06每兩趟減2秒 R:1:30-2:00
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑10k-P:2:24-2:28-6:00-6:10/km
➤4/24-30
週一:慢跑40分-心律130-140間或7:00/km
週二:(400+300+200)*5 P:2:00,84,52 R:2:00組休3:00
週三:慢跑40分-心律130-140間或7:00/km
週四:節奏跑6k-P:2:16-2:20-5:40-5:50/km
週五:休
週六:慢跑40分-心律130-140間或7:00/km
週日:耐力跑12k-P:2:24-2:28-6:00-6:10/km
第一優先:(400+300+200)*5 P:2:00,84,52 R:2:00組休3:00
第二優先:節奏跑6k-P:2:16-2:20-5:40-5:50/km
第三優先:耐力跑12k-P:2:24-2:28-6:00-6:10/km
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