9/18Garmin Run倒數:6週 | 10/23長榮馬拉松倒數:11週 | 12/18臺北馬拉松倒數:19週
✨週日【跑步團練地點】:週日-耐力長跑地點
✨https://bit.ly/戰袍團購
✨跑班團聚餐會:9/24(六)12:30 | 12/24(六)12:30。
✨週一至五課程集合時間 : 19:30|週六:06:30
✨衣著 : 跑步背心、短褲與帽子,自備500cc以上的白開水,可準備毛巾與運動後更換衣物(如也下雨建議準備帽子)
✨注意事項 : 建議於課前1小時30分鐘前,三角飯糰、香蕉、茶葉蛋、巧克力牛奶,勿大量進食。
✨保持每週1-2次滾筒放鬆。
全馬2:55|Bog、Hank
❶ 主課表:7-8趟 700公尺 趟休100米2:30-3:00 配速:88-86/400m 22/100m 3:25/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4kmLong Run 長跑 14-20K 4:45-25
Endurance run 耐力跑 14-18K 4:45-25
❸ 周跑量:70-80km
半馬1:32|柏翔、艾跑步、佐伯
❶主課表:7-8趟 700公尺 趟休100米2:30-3:00 配速:91-89/400m (22.5) 3:45/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4kmLong Run 長跑 MP 10-16K 5:05-4:45
Endurance run 耐力跑12-14K 4:45-25
❸周跑量:65-75km
全馬3:05|Adam、二馬、宗佑、Jeffrey、世威
❶主課表:7-8趟 700公尺 趟休100米2:30-3:00 配速::94-92/400m (23.5) 3:50/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 MP 16-18K 5:05-4:45 Endurance run 耐力跑10-16K 4:45-25
❸周跑量:65-75km

全馬3:12|賀民、鈞詮、Andy、俊瑋
❶主課表:7-8趟 700公尺 趟休100米2:30-3:00 配速:96/400m (24) 4:00/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4kmLong Run 長跑 MP 10-16K 5:05-4:45
Endurance run 耐力跑10-16K 4:45-25
❸周跑量:65-75km
全馬3:20|漢宗、Joey、弘政、Coldz、阿舜、文正
❶ 主課表:7-8趟 700公尺 趟休100米2:30-3:00 配速:102/400m (25.5) 4:15/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4kmLong Run 長跑 MP 10-16K 5:15-4:55
Endurance run 耐力跑 14K 5:00-4:40
❸ 周跑量:55-65km
半馬1:40|立人、祐儀、Alber Liao、永強、哈利、永昇
❶ 主課表:7-8趟 700公尺 趟休100米2:30-3:00 配速:108-106/400m (27) 4:30-25/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 MP16K 5:25-05 Endurance run 耐力跑 7-10K 5:05-4:45
❸ 周跑量:40-50km
全馬3:36|阿簡、阿麗、小P、Jeff、伯明
❶ 主課表:7-8趟 700公尺 趟休100米2:30-3:00 配速:103-100/400m (26-25) 4:20-10/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 MP 18K 5:40-25Endurance run 耐力跑 7-10K 5:05-4:45
❸ 周跑量:40-50km
全馬3:45|致緯、崇明、kevin、炳哥
❶ 主課表:7-8趟 700公尺 趟休100米2:30-3:00 配速:108/400m (27) 4:30/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 MP 14K 5:35-15Endurance run 耐力跑 7-10K 5:05-4:45
❸ 周跑量:40-50km
半馬1:50|又任、Marco、代昀、Grace
❶ 主課表:7-8趟 700公尺+4趟 400公尺 趟休100米2:30-3:00 配速:116|110/400m (28-27) 4:45-40/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 12km 5:50-30 Endurance run 耐力跑 8-12K 5:35-15
❸ 周跑量:40-50km
全馬4:00|Josie、Angela、正雄、嘉凌、志弘、煜琪、Ashley
❶ 主課表:7-8趟 700公尺+4趟 400公尺 趟休100米2:30-3:00 配速:116|110/400m (28-27) 4:45-40/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 12km 5:50-30 Endurance run 耐力跑 8-12K 5:35-15
❸ 周跑量:40-50km

半馬2:00|Scott、鎮宇、李兄、Josie
❶ 主課表:7-8趟 700公尺+4趟 400公尺 趟休100米2:30-3:00 配速:118|112/400m (29.5-28) 4:55-45/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 8K 6:10-5:50 Endurance run 耐力跑 5:55-35
❸ 周跑量:25-35km
半馬2:15|Brenda、姿慧、阿榮
❶ 主課表:5趟 500公尺+3-5趟 400公尺 趟休100米2:30-3:00 配速:118-114/400m (29.5-28) 4:55-45/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 10K 6:10-5:50 Endurance run 耐力跑 5:55-35
❸ 周跑量:25-35km
半馬2:30|小芳、李馨、惠燕、依均、瑋麒
❶ 主課表:5趟 500公尺+3-5趟 400公尺 趟休100米2:30-3:00 配速:132-128/400m (29.5-28) 4:55-45/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 6K 6:10-5:50 Endurance run 耐力跑 5:55-35
❸ 周跑量:25-35km
10km Fun Run|柏惟、Sonia、Sam、淵霖、周、阿德
❶ 主課表:5趟 300公尺+5趟 100公尺 趟休100米2:30-3:00 配速:132|120/400m (29.5-28) 4:55-45/km
❷ 耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 6-8K 6:10-5:50 Endurance run 耐力跑 5:55-35
❸ 周跑量:25-35km
2022年臺北馬拉松20週課表全記錄
臺北馬倒數:21週| 臺北馬倒數:20週 | 臺北馬倒數:19週 | 臺北馬倒數:18週 | 臺北馬倒數:17週 | 臺北馬倒數:16週 | 臺北馬倒數:15週 | 臺北馬倒數:14週 | 臺北馬倒數:13週 | 臺北馬倒數:12週 | 臺北馬倒數:11週 | 臺北馬倒數:10週 | 臺北馬倒數:9週 | 臺北馬倒數:8週 | 臺北馬倒數:7週 | 臺北馬倒數:6週 | 臺北馬倒數:5週 | 臺北馬倒數:4週 | 臺北馬倒數:3週 | 臺北馬倒數:2週 | 臺北馬倒數:1週
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