小偉跑步班:持續累積、保持熱情 ! 團體訓練共同進步,期待跑得健康又穩定。
跑步班課程訓練計畫_小偉跑步教練。
4/17(日)肌地盃測驗賽:活動簡介、報名表單
春/夏季訓練規劃

Bog、Hank、二馬、Adam
【Bog】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:3:45-40(66s)R:100分P:70-90s ❷耐力跑:14km P❸周跑量:75-85km
————————–
【Hank】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:3:45-40(66s)R:100分P:70-90s ❷耐力跑:20km P:5:00-4:40❸周跑量:90-100km
————————–
【二馬】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:3:45-40(66s)R:100分P:70-90s ❷耐力跑:12km P:5:00-4:40❸周跑量:90-100km
————————–
【Adam】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:3:45-40(66s)R:100分P:70-90s ❷耐力跑:12km P:5:00-4:40❸周跑量:90-100km

宗佑、世威、鈞詮、賀民
【宗佑】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:3:50-45(69s)R:100分P:70-90s ❷耐力跑:18km P:4:35-20❸周跑量:50-70km
————————–
【世威】
❶間歇跑:2000*5(226持續加量) P:4:20-10 (104-100) R:原地 2:30-3:00 ❷耐力跑:26km P:5:00-45❸周跑量:30-40km
————————–
【鈞詮】
❶間歇跑:3000(賽前調整) ❷耐力跑:萬金石❸周跑量:35-50km
————————–
【賀民】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:3:50-45(69s)R:100分P:70-90s ❷耐力跑:18km P:4:35-20+收操4-6公里慢跑❸周跑量:50-70km

柏翔、Joey、Jeffrey、漢宗、Coldz、芋圓、Andy
【柏翔】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:3:50-45(69s)R:100分P:70-90s ❷周六班❸周跑量:30-40km
————————–
【Joey】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:4:00(71±1s)R:100分P:70-90s ❷耐力跑:16-18km P:5:10-00+收操3公里慢跑❸周跑量:50-60km
————————–
【Jeffrey】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:4:00(71±1s)R:100分P:70-90s ❷耐力跑:16-18km P:5:10-00+收操3公里慢跑❸周跑量:50-60km
————————–
【漢宗】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:4:00(71±1s)R:100分P:70-90s ❷耐力跑:18km P:5:00-4:50+收操4公里慢跑❸周跑量:50-60km
————————–
【Coldz】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:4:00(71±1s)R:100分P:70-90s ❷耐力跑:18-20km P:5:00內+收操4公里慢跑❸周跑量:60-70km
————————–
【芋圓】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:4:00(71±1s)R:100分P:70-90s ❷耐力跑:12km P:5:00內+收操4公里慢跑❸周跑量:30-40km
————————–
【Andy】
❶間歇跑:(緩一下)300m *15 R:100m 80-100s P:4:00(71±1s)R:100分P:70-90s ❷耐力跑:18-20km P:5:00內+收操4公里慢跑❸周跑量:60-70km

艾跑步、阿麗、致緯、滷蛋哥、祐儀
【艾跑步】
❶間歇跑:2800+2000+1200 R:原地 3分 P:4:55-40(118-112) ❷耐力跑:16-20km P:5:10-00❸周跑量:30-40km
————————–
【致緯】
❶間歇跑:2800+2000+1200 R:原地 3分 P:4:55-40(118-112) ❷耐力跑:8-10km P:5:10-00❸周跑量:30-40km
————————–
【阿麗】
❶間歇跑:2800+2000+1200 R:原地 3分 P:4:55-40(118-112) ❷耐力跑:12-14km P:5:10-00❸周跑量:30-40km
————————–
【滷蛋哥】
❶間歇跑:2800+2000+1200 R:原地 3分 P:4:55-40(118-112) ❷耐力跑:休(東西縱走) P❸周跑量:30-40km
————————–
【祐儀】
❶間歇跑:2800+2000+1200 R:原地 3分 P:4:55-40(118-112) ❷耐力跑:12-14km P:5:10-00❸周跑量:30-40km

賴打、愛德華、Marco、容禎、Yoshie、亨利、茉莉、錫龍、鐘立人
【賴打】
❶間歇跑:2800+2000+1200 R:原地 3分 P:4:55-40(118-112) ❷耐力跑:12-14km P:5:10-00❸周跑量:30-40km
————————–
【愛德華】
❶間歇跑:2800+2000+1200 R:原地 3分 P:4:55-40(118-112) ❷耐力跑:12-14km P:5:10-00❸周跑量:30-40km
————————–
【Marco】
❶間歇跑:2800+2000+1200 R:原地 3分 P:5:15-05(126-122) ❷耐力跑:12-14km P:5:40-20❸周跑量:30-40km
————————–
【容禎】
❶間歇跑:2800+2000+1200 R:原地 3分 P:5:15-05(126-122) ❷耐力跑:14-16km P:5:40-20❸周跑量:30-40km
————————–
【Yoshie】
❶間歇跑:2800+2000+1200 R:原地 3分 P:5:15-05(126-122) ❷耐力跑:10-15km P:5:40-20❸周跑量:30-40km
————————–
【亨利】
❶間歇跑:2800+2000+1200 R:原地 3分 P:5:15-05(126-122) ❷耐力跑:6-8km P:5:40-20❸周跑量:10-25km
————————–
【茉莉】
❶間歇跑:2800+2000+1200 R:原地 3分 P:5:15-05(126-122) ❷耐力跑:12-14km P:5:40-20❸周跑量:30-40km
————————–
【錫龍】
❶間歇跑:2800+2000+1200 R:原地 3分 P:5:15-05(126-122) ❷耐力跑:12-14km P:5:40-20❸周跑量:30-40km
————————–
【鐘立人】
❶間歇跑:2800+2000+1200 R:原地 3分 P:5:15-05(126-122) ❷耐力跑:12-14km P:5:40-20❸周跑量:30-40km

Scott、靜文、鎮宇、李兄、Josie、惠賢
【Scott】
節奏跑:400+800+1200+800+400 P:5:00-20|原休3分 耐力跑:8-10km P:6:15-00|周跑量:25-35km
————————–
【靜文】
❶間歇跑:1000 R:跑休200m 3-4分 P:5:30-20(132-128) ❷耐力跑:6-8km P:6:10-00❸周跑量:30-40km
————————–
【鎮宇】
❶間歇跑:1000 R:跑休200m 3-4分 P:5:30-20(132-128) ❷耐力跑:8-10km P:6:10-00❸周跑量:30-40km
————————–
【李兄】
❶間歇跑:1000 R:跑休200m 3-4分 P:5:30-20(132-128) ❷耐力跑:8-10km P:6:10-00❸周跑量:30-40km
————————–
【Josie】
❶間歇跑:1000 R:跑休200m 3-4分 P:5:30-20(132-128) ❷耐力跑:8-10km P:6:10-00❸周跑量:30-40km
————————–
【惠賢】
❶間歇跑:1000 R:跑休200m 3-4分 P:5:30-20(132-128) ❷耐力跑:8-10km P:6:10-00❸周跑量:30-40km

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