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跑步班全馬/半馬課程課表08.08.2022|台北推薦跑步團練|跑步訓練課表菜單、臺北馬週期化訓練

Posted on by WEI HUNG
08
8 月

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3-4km
Long 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3-4km
Long 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3-4km
Long 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3-4km
Long 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 5:40-25
Endurance 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 5:35-15
Endurance 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

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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 

WEI HUNG

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