➤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
➤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
➤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
➤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
➤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
➤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
Clair
➤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
➤5/1-7
週一: 慢跑30分-心律130-140間或7:40/km
週二:跑姿訓練,200*10 P:54-56 R:1:30
週三: 慢跑30分-心律130-140間或7:40/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30分-心律130-140間或7:40/km或休息
週六:8km 耐力跑-P:7:00
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6-8k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:7:00
➤5/8-14
週一: 慢跑30分-心律130-140間或7:40/km
週二:跑姿訓練,300*10 P:87-90 R:1:30
週三: 慢跑30分-心律130-140間或7:40/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30分-心律130-140間或7:40/km或休息
週六:8km 耐力跑-P:7:00
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6-8k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:7:00
➤5/15-21
週一: 慢跑30分-心律130-140間或7:40/km
週二:跑姿訓練,400*8 P:2:16-2:20 R:2:00
週三: 慢跑30分-心律130-140間或7:40/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30分-心律130-140間或7:40/km或休息
週六:8km 耐力跑-P:7:00
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6-8k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:7:00
➤5/22-28
週一: 慢跑30分-心律130-140間或7:40/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30分-心律130-140間或7:40/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30分-心律130-140間或7:40/km或休息
週六:8km 耐力跑-P:7:00
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6-8k-P:2:36-2:32-6:30-6:20/km
第三優先:10km 耐力跑-P:7:00
➤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7:40/km
週二:400*12 P: 2:16-2:18 R:1:30
週三:休
週四:節奏跑5k-P:2:48-2:52-7:00-7:10/km
週五: 慢跑40分-心律130-140間或7:40/km
週六:休
週日:跑6km P:7:30
第一優先:400*12 P: 2:16-2:18 R:1:30
第二優先:節奏跑5k-P:2:48-2:52-7:00-7:10/km
第三優先:跑6km P:7:30
➤4/10-16
週一: 慢跑40分-心律130-140間或7:40/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:休
週四:節奏跑5k-P:2:48-2:52-7:00-7:10/km
週五: 慢跑40分-心律130-140間或7:40/km
週六:休
週日:跑6km P:7:30
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5k-P:2:48-2:52-7:00-7:10/km
第三優先:跑6km P:7:30
➤4/17-23
週一: 慢跑40分-心律130-140間或7:40/km
週二:600*6 P: 2:14-2:16 R:2:30 慢跑200
週三:休
週四:節奏跑5k-P:2:48-2:52-7:00-7:10/km
週五: 慢跑40分-心律130-140間或7:40/km
週六:休
週日:跑6km P:7:30
第一優先:600*6 P: 2:14-2:16 R:2:30 慢跑200
第二優先:節奏跑5k-P:2:48-2:52-7:00-7:10/km
第三優先:跑6km P:7:30
➤4/24-30
週一: 慢跑30分-心律130-140間或7:40/km
週二:(400+300+200)*5 P:2:16,96,60 R:2:00組休3:00
週三: 慢跑30分-心律130-140間或7:40/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30分-心律130-140間或7:40/km或休息
週六:8km 耐力跑-P:7:00
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:7:00
王竑盛、陳宥寧、Nick
➤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
➤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
➤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
➤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
韋翔
➤5/29-6/4
週一:慢跑40分-心律130-140間或5:30/km
週二:跑姿訓練,(800+200)*4 P:3:00,42 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5:30/km
週四:節奏跑8k-P:1:48-4:30/km
週五:慢跑8k-心律130-140間或5:30/km
週六:慢跑40分-心律130-140間或5:30/km
週日:耐力跑12k-P:4:40-4:50/km
第一優先:跑姿訓練,(800+200)*4 P:3:00,42 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑8k-P:1:48-4:30/km
第三優先:耐力跑12k-P:4:40-4:50/km
➤5/1-7
週一:慢跑40分-心律130-140間或5:30/km
週二:跑姿訓練
週三:慢跑40分-心律130-140間或5:30/km
週四:休息
週五:慢跑8k-心律130-140間或5:30/km
週六:慢跑40分-心律130-140間或5:30/km
週日:耐力跑10k-P:5:30/km
第一優先:跑姿訓練
第二優先:慢跑8k-心律130-140間或5:30/km
第三優先:耐力跑10k-P:5:30/km
➤5/8-14
週一:跑姿訓練,300*10 P:78-81 R:1:30
週二:慢跑40分-心律130-140間或5:30/km
週三:節奏跑6k-P:4:40-4:50/km
週四:休息
週五:慢跑8k-心律130-140間或5:30/km
週六:慢跑40分-心律130-140間或5:30/km
週日:耐力跑12k-P:5:00/km
第一優先:跑姿訓練,300*10 P:78-81 R:1:30
第二優先:節奏跑6k-P:4:40-4:50/km
第三優先:耐力跑12k-P:5:00/km
➤5/15-21
週一:慢跑40分-心律130-140間或5:30/km
週二:跑姿訓練,400*8 P:90-92 R:2:00
週三:慢跑40分-心律130-140間或5:30/km
週四:節奏跑8k-P:1:48-4:30/km
週五:慢跑8k-心律130-140間或5:30/km
週六:慢跑40分-心律130-140間或5:30/km
週日:耐力跑12k-P:4:40-4:50/km
第一優先:跑姿訓練,400*8 P:90-92 R:2:00
第二優先:節奏跑8k-P:1:48-4:30/km
第三優先:耐力跑12k-P:4:40-4:50/km
➤5/22-28
週一:慢跑40分-心律130-140間或5:30/km
週二:跑姿訓練,(400+300+200)*3 P:92,63,42 R:趟休1:30 組休2:30-3:00
週三:慢跑40分-心律130-140間或5:30/km
週四:節奏跑8k-P:1:48-4:30/km
週五:慢跑8k-心律130-140間或5:30/km
週六:慢跑40分-心律130-140間或5:30/km
週日:耐力跑12k-P:4:40-4:50/km
第一優先:跑姿訓練,(400+300+200)*3 P:92,63,42 R:趟休1:30 組休2:30-3:00
第二優先:節奏跑8k-P:1:48-4:30/km
第三優先:耐力跑12k-P:4:40-4:50/km
➤5/29-6/4
週一:慢跑40分-心律130-140間或5:30/km
週二:跑姿訓練,(600+200)*4 P:2:15,42 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5:30/km
週四:節奏跑8k-P:1:48-4:30/km
週五:慢跑8k-心律130-140間或5:30/km
週六:慢跑40分-心律130-140間或5:30/km
週日:耐力跑12k-P:4:40-4:50/km
第一優先:跑姿訓練,(600+200)*4 P:2:15,42 R:趟休1:30-2:00 組休2:30-3:00
第二優先:節奏跑8k-P:1:48-4:30/km
第三優先:耐力跑12k-P:4:40-4:50/km
➤4/3-9
週一:慢跑40分-心律130-140間或5:30/km
週二:800m*8,P:1:38-1:40 R:2:00
週三:慢跑40分-心律130-140間或5:30/km
週四:節奏跑10k-P:1:48-4:30/km
週五:慢跑8k-心律130-140間或5:30/km
週六:慢跑40分-心律130-140間或5:30/km
週日:耐力跑15k-P:4:40-4:50/km
第一優先:800m*8,P:1:38-1:40 R:2:00
第二優先:節奏跑10k-P:1:48-4:30/km
第三優先:耐力跑15k-P:4:40-4:50/km
➤4/10-16
週一:慢跑40分-心律130-140間或5:30/km
週二:1000m*6,P:1:38-1:40 R:2:00
週三:慢跑40分-心律130-140間或5:30/km
週四:節奏跑10k-P:1:48-4:30/km
週五:慢跑8k-心律130-140間或5:30/km
週六:慢跑40分-心律130-140間或5:30/km
週日:耐力跑15k-P:4:40-4:50/km
第一優先:1000m*6,P:1:38-1:40 R:2:00
第二優先:節奏跑10k-P:1:48-4:30/km
第三優先:耐力跑15k-P:4:40-4:50/km
➤4/17-23
週一:慢跑40分-心律130-140間或5:30/km
週二:400m*10,P:1:36每兩趟減2秒 R:2:00
週三:慢跑40分-心律130-140間或5:30/km
週四:節奏跑8k-P:1:48-4:30/km
週五:慢跑8k-心律130-140間或5:30/km
週六:慢跑40分-心律130-140間或5:30/km
週日:耐力跑12k-P:4:40-4:50/km
第一優先:400m*10,P:1:36每兩趟減2秒 R:2:00
第二優先:節奏跑10k-P:1:48-4:30/km
第三優先:耐力跑12k-P:4:40-4:50/km
➤4/24-30
週一:慢跑40分-心律130-140間或5:30/km
週二:(400+300+200)*5 P:1:40,69,42 R:2:00組休3:00
週三:慢跑40分-心律130-140間或5:30/km
週四:節奏跑8k-P:1:48-4:30/km
週五:慢跑8k-心律130-140間或5:30/km
週六:慢跑40分-心律130-140間或5:30/km
週日:耐力跑12k-P:4:40-4:50/km
第一優先:(400+300+200)*5 P:1:40,69,42 R:2:00組休3:00
第二優先:節奏跑10k-P:1:48-4:30/km
第三優先:耐力跑12k-P:4:40-4:50/km
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