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
https://bit.ly/戰袍團購

弘政、柏翔、阿舜、文正
❶ 主課表:10-12趟 500公尺 趟休100米2:30-3:00 配速:92/400m 23/100m 3:50/km
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:10-12趟 500公尺 趟休100米2:30-3:00 配速:98/400m 24.5/100m 4:05/km
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:10-12趟 500公尺 趟休100米2:30-3:00 配速:98/400m 24.5/100m 4:05/km
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 6-8K 5:25-05
❸周跑量:35-45km
煜琪、阿德、又任、代昀、Ashley
❶ 主課表:5-6組 1趟500公尺 1趟300公尺 組休100米3分 趟休100米3分 配速:112/400m 28/100m 4:45/km
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:2組 3趟400公尺 1趟800公尺 組休5分 趟休2:30 配速:128/400m 32/100m 5:20/km
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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