❶間歇跑:400*15 R:原地2分30秒 P:4:00-3:50 (96-92)。 ❷耐力跑:15±2km P:5:15-00。❸周跑量:45-55km
5000m A組 20:06
❶間歇跑:400*15 R:原地2分30秒 P:4:00-3:50 (96-92)。 ❷耐力跑:18±2km P:5:00-4:50。❸周跑量:45-55km
5000m A組 20:17
❶間歇跑:400*15 R:原地2分30秒 P:4:00-3:50 (96-92)。 ❷耐力跑:18±2km P:5:00-4:50。❸周跑量:45-55km
5000m A組 21:15


❶間歇跑:400*15 R:原地2分30秒 P:4:05-3:55(98-94)。❷耐力跑:14±3 km ❸周跑量:55-45km
5000m A組 20:33
❶間歇跑:400*15 R:原地2分30秒 P:4:05-3:55(98-94)。 ❷耐力跑:14±3 km ❸周跑量:55-45km
5000m A組 21:54
❶間歇跑:400*15 R:原地2分30秒 P:4:05-3:55(98-94)。 ❷耐力跑:14±3 km ❸周跑量:55-45km
❶間歇跑:400*15 R:原地2分30秒 P:4:05-3:55(98-94)。❷耐力跑:14±3 km ❸周跑量:55-45km
5000m A組 22:28【4:30|108】


❶間歇跑:400*12 R:原地2分30秒 P:4:25-15(106-102)。 ❷耐力跑:12±3 km ❸周跑量:55-45km
❶間歇跑:400*12 R:原地2分30秒 P:4:25-15(106-102)。❷耐力跑:12±3 km ❸周跑量:55-45km
5000m A組 23:01|4:25(106)
❶間歇跑:400*12 R:原地2分30秒 P:4:25-15(106-102)。 ❷耐力跑:12±3 km ❸周跑量:55-45km
5000m B組 23:53


❶間歇跑:400*12 R:原地2分30秒 P:5:00-4:50(120-116)。❷耐力跑:10±3 km ❸周跑量:25-35km
5000m B組 25:16
❶間歇跑:400*12 R:原地2分30秒 P:5:00-4:50(120-116)。❷耐力跑:10±3 km ❸周跑量:25-35km
❶間歇跑:400*12 R:原地2分30秒 P:5:00-4:50(120-116)。 ❷耐力跑:10±3 km ❸周跑量:25-35km
3000m 14:17
❶間歇跑:400*12 R:原地2分30秒 P:5:00-4:50(120-116)。 ❷耐力跑:10±3 km ❸周跑量:25-35km


❶間歇跑:400*8 R:原地2分30秒 P:5:25-15(130-126)。 ❷耐力跑:5±3 km ❸周跑量:15-25km
❶間歇跑:400*8 R:原地2分30秒 P:5:25-15(130-126)。 ❷耐力跑:5±3 km ❸周跑量:15-25km
❶間歇跑:400*8 R:原地2分30秒 P:5:25-15(130-126)。 ❷耐力跑:5±3 km ❸周跑量:15-25km


54 thoughts on “跑步班【週六】課程課表04.23.2022|台北推薦跑步團練|小偉跑步教練、跑步姿勢、跑步APP、跑步教練

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