小偉教練, 臺北馬拉松 2021

臺北馬倒數7週 | 恢復也是訓練的指標 | 跑班週報報

Posted on by WEI HUNG
01
11 月

恢復也是訓練的指標

恢復也是訓練的一環，希望過程都能保持良好恢復。過去5週耐力跑大推進想必現在同學們的身體肌肉/肌腱應該蠻疲勞的，在家時可以跟著影片學伸展、滾筒。要積極度過高壓期🎉🎉~~

【質】是接下來4週努力的方向，✓跑量上來、✓單次耐力量達成率高，上限配速配速的狀態會是接下來選擇課表內容指標。

未來4週+3週訓練規劃，這週日我們上貓空跑耐力跑，單次量會降低而週間的間歇回提高訓練壓力，下週的會從25、30、35再爬上來，最後3週在漸減單次耐力跑距離。間歇跑會依造個人狀態在跑班給於適切的距離與配速。

跑班課表

週日貓空耐力跑

邀請所有【跑班】、【肌力班】同學一起練🙌🙌
集合地點 : 國手之道_春茶香停車場前
集合時間 : 06:00 (一起慢跑與動態熱身)
起跑時間 : 06:30
目的 : 帶點速度去提升耐力跑的跑速。

跑步訓練時與跑班同學合照
國手之道_耐力跑團練

未來7週團練地點規劃

臺北馬拉松倒數 : 7 | 11/4 貓空_國手之道
臺北馬拉松倒數 : 6 |11/14 大稻埕碼頭
臺北馬拉松倒數 : 5 |11/21 賽道試跑_基六疏散門
臺北馬拉松倒數 : 4 |11/28 福和橋下
臺北馬拉松倒數 : 3 |12/ 5 大稻埕碼頭
臺北馬拉松倒數 : 2 |12/12 賽道試跑_基六疏散門
臺北馬拉松倒數 : 1 |12/19 市府廣場

跑步耐力訓練
WEI HUNG

21 thoughts on “臺北馬倒數7週 | 恢復也是訓練的指標 | 跑班週報報”

  21. Draws says:

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