7 月
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3-4kmLong 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
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3-4kmLong 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
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