adidas马拉松训练计划

adidas马拉松训练计划介绍本训练计划按照21周的赛前备战时间制订。计划中所建议的各类训练是根据心率区来确定。心率区是在每分钟最大心率为180次的基础上来定义的。如果您的最大心率高于或低于该值，请对心率区作相应调整。为达到最佳训练效果，请尽可能依照训练计划进行训练，跑步速度不要高于建议值。特别是长距离慢跑必须真正保持非常慢的速度，这样才能将马拉松比赛所需要的能量系统训练到最理想状态。在较低强度条件下跑步是让您的身体准备好燃烧脂肪、释放能量的最佳时机——而且这也是成功跑马拉松的决定性因素。当然，训练计划并非一成不变。如果您觉得自己不能达标，或确实无法按照既定日期达到跑步要求，可尝试缩短跑步距离或跳过一些训练。建议您在赛前备战阶段，对训练强度和成绩加以记录。这样您可以分析所取得的进步，总结经验，为迎接下一个挑战作准备。查看您的“训练日记”也能激励您不断进步。本训练计划预留了空间，供您记录自己的基本训练情况。如果您想以更专业的方式记录您的训练情况，只需从adidas跑步站点下载adidasRunningOrganizer（跑步管理器），然后将它安装到您的电脑上。最后但并非最不重要的一点是：任何不是完全依照您的个体训练水平制订的训练计划都只能用作一般的辅助性指导。它不能被视为成功的保证。请务必始终留意自己身体发出的警告信号。如果发现训练难度过高（或者21周的备战时间太短），您不应以牺牲身体健康为代价而勉为其难。训练类型：在训练计划的某些部分可以使用缩写表示，如IT表示间歇性训练SlowRun(SR)：心率区为115–130次/分钟（如果您的最大心率为180次/分钟）。不要超过该速度！RelaxedRun(RR)：心率区为130–140次/分钟MediumSlowRun(MSR)：心率区为140–150次/分钟IntensiveRun(IR)：心率区为150–160次/分钟FasterRun(FR)：心率区为160–170次/分钟IntervalTraining(IT)：短距离、重复快速跑（如以您的10公里比赛速度跑4x2公里）IncreasedIntensityRuns(IIR)：每次高强度跑（IIR）的距离大约为100米。前30至40米加速跑，中间30至40米全速短跑；最后30米减速。MarathonSpeed(MS):您跑马拉松时的速度。对于那些状态极佳的人士，该速度每公里约比他们的10公里最高速度慢20至30秒。对于新手，则每公里最多比他们的10公里最高速度慢60秒（与中速慢跑(MSR)的速度相当）。RaceTimeorTempo(RT)：您的最大速度。是指您的10公里赛跑速度（10公里RT）。3TestRaces：测试赛跑对马拉松训练非常重要。它对新手特别重要，因为他们需要通过这样的赛跑体验来估计他们的表现水平。其中10公里赛跑尤其重要，因为10公里赛跑时间(RT)会影响部分训练类型。adidasMarathonTrainingPlanTargettime3:45h-4:15hStartoftraining:21weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue50relaxedminrunwedthu50with3x5minin10km-RTmin(inbetween3minlitejog)frisat90slowminrunsun40minmediumslowrunand45mineasybiking20weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue50relaxedminrunwedthu50with3x5minin10km-RTmin(inbetween3minlitejog)frisat95slowminrunsun40minmediumslowrunand45mineasybiking19weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue50relaxedminrunwedthu55with3x5minin10km-RTmin(inbetween3minlitejog)frisat100slowminrunsun40minmediumslowrunand45mineasybiking18weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue50relaxedminrunwedthu55with3x5minin10km-RTmin(inbetween3minlitejog)frisat01:40slowhrunsun40minmediumslowrunand45mineasybiking17weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue55relaxedminrunwedthu60ofwhich20minareminintensive/fastfrisat110slowminrunsun40minmediumslowrunand45mineasybiking16weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue55relaxedminrunwedthu60mediumslowminrunfrisat01:50slowhrunsun40minmediumslowrunand45mineasybiking15weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue60relaxedminrunwedthu45with3x5min(or3x1km)in10km-RTmin(inbetween3minjog)frisat25slowminrunsunTestRace(or10kmfastrun)10km(15minwarmup/10mincooldown)14weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue30slowminrunwedthu40relaxedminrunfrisat70slowminrunsun40easybikingorminskating13weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue55relaxedminrunwedthu60with4x5minin10km-RTmin(inbetween3minlitejog)frisat115slowminrunsun40minmediumslowrun45mineasybiking12weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue55relaxedminrunwedthu60with4x5minin10km-RTmin(inbetween3minlitejog)frisat02:00slowhrunsun40minmediumslowrunand45mineasybiking11weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue55relaxedminrunwedthu60with4x5minin10km-RTmin(inbetween3minlitejog)frisat125slowminrunsun40minmediumslowrunand45mineasybiking10weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue45relaxedminrunwedthu10kmRTfrisat12kmrelaxedrunsun60easyminbiking9weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue40slowminrunwedthu45relaxedminrunfrisat130slowminrunsun45easyminbiking8weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue50relaxedminrunwedthu60mediumslowminrunfrisat02:20slowhrunsun45relaxedminrun7weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue60relaxedminrunwedthu3x2km3kmwarmup,inbetweenin10km-RTevery800mjog,2kmcooldownfrisat150slowminrunsun45relaxedminrun6weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue60relaxedminrunwedthu6km3kmwarmup,fastrun2kmcooldownfrisat02:45slowhrunsun45relaxedminrun5weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue45slowminrunwedthu60relaxedrunminwith6IIRfrisat35slowminrunsun30kmrelaxedrun4weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue60relaxedminrunwedthu2x2kmin3kmwarmup,inbetween21,1km-RT6minjog,2kmcooldownfrisat30slowminrunsun20kmintheMS(3kmwarmup/cooldown)orHalfmarathon(21,1km)3weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue40slowminrunwedthu50relaxedrunminwith4IIRfrisat02:00slowhrunsun40relaxedminrun2weeksbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.motue8km2kmwarmupintenserun2kmcooldownwedthu50relaxedminrunfrisat50run,ofwhichmin5kminMSsun35slowminrunFinalweekbeforethemarathonDAYDEFAULTNOTESHEARTRATEreposeØmax.montue40run,ofwhichmin3kminMSwedthu30slowrunminwith4IIRfrisat25slowminrunsunYOURMARATHONGoodluck!