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跑步班全馬/半馬課程課表09.19.2022|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
17
9 月

10/23長榮馬拉松倒數：5週 | 12/18臺北馬拉松倒數：13週 | 春跑

✨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、Adam

5 X 1600M @96/400M |4:00/1Km
Rest: 400M @3 min 00 Second

艾跑步-我孫子市台籍代表選手

5 X 1600M @96/400M |4:00/1Km
Rest: 400M @3 min 00 Second

二馬、宗佑、Jeffrey、世威、艾跑步

5 X 1600M @100/400M |4:10/1Km
Rest: 400M @3 min 00 Second

鈞詮、Andy、俊瑋、柏翔、賀民

5 X 1600M @104/400M |4:20/1Km
Rest: 400M @3 min 00 Second

漢宗、Joey、弘政、Coldz、Sam

5 X 1600M @108/400M |4:30/1Km
Rest: 400M @3 min 00 Second

阿舜、文正、永強、伯明

5 X 1600M @110/400M |4:35/1Km
Rest: 400M @3 min 00 Second

祐儀、致緯、小Ｐ、Jeff、阿簡、哈利、Alber Liao

5 X 1600M @112/400M |4:40/1Km
Rest: 400M @3 min 00 Second

Maple7 楓糖漿、BCAA支鏈氨基酸、水動能電解質液
Maple7 楓糖漿、BCAA支鏈氨基酸、水動能電解質液

Josie、正雄、嘉凌、文豪、志弘、kevin

11 X 500M @120/400M |5:00/1Km
Rest: 往回跑100M @ 2 min 30 second

Marco、李兄、Josie、Scott

11 X 500M @120/400M |5:00/1Km
Rest: 往回跑100M @ 2 min 30 second

又任、庠宇、代昀、Grace、鎮宇、煜琪

7 X 1000M @126/400M |5:15/1Km
Rest: 200M @ 1 min 45 second

Brenda、姿慧、阿榮、則文、Ashley、萬容安、Angela、瑋麒

8 X 500M @128/400M |5:20/1Km
Rest: 100M @  3min 00 second

PRO.STRONG 白肌完美蛋白粉、豆乳紅茶、考克力、靜岡抹茶、紅豆相思
PRO.STRONG 白肌完美蛋白粉、豆乳紅茶、考克力、靜岡抹茶、紅豆相思

李馨、依均、萬擎、Kai、柏惟、Sonia、Sam、淵霖、周

4 X 800M @2min 40S | 160S/400M |6:40/1Km
Rest: 原地 @3 min 30 Second

小偉教練臉書專頁、跑者肌地臉書專頁、小偉教練Youtobe頻道

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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