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跑步班【週四】課程課表06.16.2022|台北推薦跑步團練|長榮馬、姿勢、RunnerAPP、臺北馬拉松

Posted on by WEI HUNG
跑步肌力訓練
11
6 月

集合時間 : 19:30
點我查看每周日【跑步團練地點】==>周日-耐力跑地點

Andy

❶主課表: 200m*17-20 跑順重要|跑休100公尺：90-120秒 | P:43 86/400m (21.5) 3:30/km
❷耐力跑:20±3 km
Warm up 4K ｜緩和3-4km
馬拉松配速(慢) MP 10-16K 6:10-5:50 |(快)10-16K 5:40-20
❸周跑量:50-60km

炳哥、Kevin、小P

❶主課表: 200m*16-18 跑順重要|跑休100公尺：90-120秒 | P:45 90/400m (22.5) 3:45/km
❷耐力跑:20±3 km
Warm up 4K ｜緩和3-4km
馬拉松配速(慢) MP 18-14K 5:20-00 |(快)10-16K 5:05-4:45
❸周跑量:50-40km

Naked水袋背心

阿榮、炯翰、+0、Ashley+Jeff+正雄

❶主課表: 200m*14-16 跑順重要|跑休100公尺：90-120秒 | P:51 102/400m (25.5) 4:15/km
❷耐力跑:20±3 km
Warm up 3K ｜緩和3-4km
馬拉松配速(慢) MP 8-14K 6:10-5:50 |(快)10-16K 5:50-30
❸周跑量:35-45km

姿慧、玲涓、姣敏、小芳、依均、Sonia、Brenda

❶主課表: 200m*13-15 跑順重要|跑休100公尺：90-120秒 | P:54 108/400m (27) 4:30/km
❷耐力跑:20±3 km
Warm up 3K ｜緩和3-4km
馬拉松配速(慢) MP 3-6K 6:50-30 |(快)10-16K 6:35-15
❸周跑量:25-35km

柏惟、Sonia

❶間歇跑:有氧跑30分鐘 ❷耐力跑:7±2km P:6:30-20❸周跑量:15-25km

小偉教練

WEI HUNG

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