跑步班【週六】課程課表07.09.2022|台北推薦跑步團練|跑步訓練課表菜單、臺北馬週期化訓練

跑步移地訓練-雪霸休閒農場

點我查看每周日【跑步團練地點】==>周日-耐力跑地點
集合時間 : 06:30

弘政、柏翔、阿舜、文正

❶主課表【150m 加速跑+緩和250m 】*5圈+5圈+4圈+4圈 |原休:3分30秒 
❷耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 14-18K 5:05-4:45
Endurance run 耐力跑 10-16K 4:50-30
❸周跑量:40-50km

永昇、永強

❶主課表【150m 加速跑+緩和250m 】*5圈+5圈+4圈+4圈 |原休:3分30秒 
❷耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 14-18K 5:15-4:55
Endurance run 耐力跑 10-16K 5:05-4:45
❸周跑量:40-50km

大鹿林道23公里處
大鹿林道23公里處

哈利阿簡、艾波特廖

❶主課表【150m 加速跑+緩和250m 】*5圈+5圈+4圈+4圈 |原休:3分30秒
❷耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 10-16K 5:35-15
Endurance run 耐力跑 8Km 5:25-05
❸周跑量:35-45km

煜琪、阿德、又任、代昀、Ashley

❶主課表【150m 加速跑+緩和250m 】*5圈+5圈+4圈+4圈 |原休:3分30秒
❷耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 10-14K 6:10-5:50
Endurance run 耐力跑 10-16K 5:40-20
❸周跑量:25-35km

淵霖、庠宇、周老師

❶主課表:【800+400】*4 |P:120-116 |R:原地:3分
❷耐力跑:
Warm up熱身 2K |Cool down 緩和3-4km
Long Run 長跑 6-8K 7:20-00
Endurance run 耐力跑 10-16K 7:05-6:45
❸周跑量:25-35km

小偉教練

雪霸休閒農場大門-跑步移地訓練
雪霸休閒農場大門-跑步移地訓練

34 thoughts on “跑步班【週六】課程課表07.09.2022|台北推薦跑步團練|跑步訓練課表菜單、臺北馬週期化訓練

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