9/18Garmin Run倒數:3週 | 10/23長榮馬拉松倒數:8週 | 12/18臺北馬拉松倒數:16週
✨週日【跑步團練地點】:週日-耐力長跑地點
✨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。
Bog、Hank
動態休&提高專項速度距離|要跑得完、微喘的感覺
800M x 3 @90/400M Rest:400M @130/400M(輕快跑配速)
+ 400M x 12 @86/400M Rest:100M @75/100M
Adam、二馬、宗佑、柏翔、世威、艾跑步、Jeffrey
動態休&提高專項速度距離|要跑得完、微喘的感覺
800M x 3 @92/400M Rest:400M @130/400M(輕快跑配速)
+ 400M x 12 @88/400M Rest:100M @75/100M
賀民、鈞詮、Andy、俊瑋
動態休&提高專項速度距離|要跑得完、微喘的感覺
800M x 3 @96/400M Rest:400M @130/400M(輕快跑配速)
+ 400M x 12 @92/400M Rest:100M @75/100M
漢宗、Joey、弘政、Coldz、阿舜、文正
動態休&提高專項速度距離|要跑得完、微喘的感覺
800M x 3 @98/400M Rest:400M @130/400M(輕快跑配速)
+ 400M x 12 @94/400M Rest:100M @75/100M
祐儀、Alber Liao、永強、哈利、永昇Sam
動態休&提高專項速度距離|要跑得完、微喘的感覺
800M x 3 @106/400M Rest:400M @140/400M(5:50輕快跑配速)
+ 400M x 10 @102/400M Rest:100M @75/100M
阿簡、阿麗、小P、Jeff、伯明、致緯、崇明、kevin
動態休&提高專項速度距離|要跑得完、微喘的感覺
800M x 3 @106/400M Rest:400M @140/400M(5:50輕快跑配速)
+ 400M x 8 @102/400M Rest:100M @75/100M

又任、Marco、代昀、Grace
動態休&提高專項速度距離|要跑得完、微喘的感覺
800M x 3 @96/400M Rest:400M @152S/400M(6:20輕快跑配速)
+ 400M x 8 @92/400M Rest:100M @75/100M
Josie、Angela、正雄、嘉凌、文豪、志弘、煜琪、Ashley、葉阿妮
動態休&提高專項速度距離|要跑得完、微喘的感覺
800M x 2 @116/400M Rest:400M @152S/400M(6:20輕快跑配速)
+ 400M x 9 @112/400M Rest:100M @75/100M
Scott、鎮宇、李兄、Josie
動態休&提高專項速度距離|要跑得完、微喘的感覺
800M x 2 @116/400M Rest:400M @152S/400M(6:20輕快跑配速)
+ 400M x 10 @9/400M Rest:100M @90S/100M
Brenda、姿慧、阿榮
動態休&提高專項速度距離|要跑得完、微喘的感覺
800M x 2 @126/400M Rest:400M @160/400M(6:40輕快跑配速)
+ 400M x 7 @120/400M Rest:100M @100S/100M
小芳、李馨、惠燕、依均、瑋麒、繁哲
動態休&提高專項速度距離|要跑得完、微喘的感覺
800M x 1 @136/400M Rest:原地休
+ 400M x 6 @130/400M Rest:原地休
柏惟、Sonia、Sam、淵霖、周
10趟200公尺 跑休200公尺 配速:140-132/400m (35) 4:55-45/km

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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