小偉教練, 臺北馬拉松 2021, 訓練文章

保持跑步、勇敢減量 | 2021臺北馬集合熱身、訓練、增補|台北推薦跑步團練|小偉跑步教練、跑步技巧

Posted on by WEI HUNG
13
12 月

集合時間 :


05:10【全馬熱身】(靜態伸展+慢跑)
05:40 【全馬動態】 (寄完物起跑前還有30分鐘可以加強)
05:45 只有一次的全、半馬【大合照】
05:50 全馬寄物
———-以—上—全—馬—組———-
05:45 只有一次的全、半馬【大合照】
05:50 【半馬熱身】(靜態伸展+慢跑)
06:10 半馬動態 (寄完物起跑前還有30分鐘可以加強)
06:20 半馬寄物
離起跑前抓了80分鐘的熱身，其實有點長。因為考量寄物 與 排隊上廁所 與 大合照。

熱身🏃‍♂

前面熱身重點在 慢跑 從很慢很慢的開始，因為前6公里，我們也不會跑太快，所以在熱身也不用跑太快，只要建立起跑起來的的動作模式即可。

寄物🧰

如果可以大家盡量與平時一起訓練的夥伴熱身與進起點，進起點後還有30分鐘可以做一些動態伸展。

確認自己的號碼布，前2碼。當天寄物不慌亂

保持跑步、勇敢減量🏋

週三、六班跑班課表

最後一週的跑步訓練，我們減少單次的跑步距離。(過去習慣 | 恢復跑 8km 減量週就可以少 2km，跑6km即可。保持跑步!! 是為了保有良好的跑步體感，在慢跑的過程可以由慢到快，中間1-3公里跑到心跳約 155-175 bpm 4-16分鐘，避免跑到腿有痠的感覺。

全馬賽前增補

馬拉松專業裝備

肝醣超補補 ! !💑💑
賽前週一至週六 | Day1-6
積極型:
D1 減碳 25%、D2 減碳 50%、D3 減碳 75% +長跑12-14km
D4 增碳 25%、D5 增碳 50%、D6 增碳 75%。

這次小偉會:
D4 增碳 25%、D5 增碳 50%、D6 增碳 75%。

終點集合處 : 全馬終點上方看台處

A、D 門看台中間

更多小偉教練

小偉教練課表

WEI HUNG

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