跑步班【週四】課程課表07.28.2022|台北推薦跑步團練|跑步訓練課表菜單、臺北馬週期化訓練

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

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Andy

❶主課表:10-12趟 500公尺 趟休100米2:30-3:00 配速:88/400m 22/100m 3:40/km
❷耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 17-20K 6:10-5:50
Endurance run 耐力跑 10-16K 5:40-20
❸周跑量:50-40km

Jeff、Kevin、小P、炳哥

❶ 主課表:10-12趟 500公尺 趟休100米2:30-3:00 配速:98/400m 24.5/100m 4:05/km
❷耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 12-15K 5:20-00
Endurance run 耐力跑 10-16K 5:05-4:45
❸周跑量:50-40km

阿榮、炯翰、+0、Ashley、正雄

❶ 主課表:5-6組 1趟500公尺 1趟300公尺 組休100米3分 趟休100米3分 配速:112/400m 28/100m 4:45/km
❷耐力跑
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 10-12K 6:10-5:50
Endurance run 耐力跑10-16K 5:50-30
❸周跑量:50-40km

姿慧玲涓、小芳依均、Brenda

❶主課表:2組 3趟400公尺 1趟800公尺 組休5分 趟休2:30 配速:128/400m 32/100m 5:20/km
❷耐力跑
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 6-10K 6:50-30
Endurance run 耐力跑10-16K 6:35-15
❸周跑量:25-35km

小芳、依均、王李馨、惠燕

❶主課表:2組 3趟400公尺 1趟800公尺 組休5分 趟休2:30 配速:132/400m 33/100m 5:30/km
❷耐力跑
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 6-10K 6:50-30
Endurance run 耐力跑10-16K 6:35-15
❸周跑量:25-35km

柏惟Sonia、Sam

❶主課表:2組 3趟400公尺 1趟800公尺 組休5分 趟休2:30 配速:136/400m 34/100m 5:35/km
❷耐力跑:7±2km P:7:30-10
❸周跑量:15-25km

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37 thoughts on “跑步班【週四】課程課表07.28.2022|台北推薦跑步團練|跑步訓練課表菜單、臺北馬週期化訓練

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