马拉松16周训练计划 Garmin Connect - 我的训练计划

13-6-7GarminConnect-我的训练计划connect.garmin.com/training-plan1/7Marathon❤IIII级级16周5个训练/周计划07/01/2013-10/20/2013第1周07/01/2013W01D1-CrossTrainingCrosstrain,40minutes.07/02/2013W01D2-EasyRun•RuninZ2,easypace,40minutes.•Cooldown,5to10minutes.•Stretch.07/03/2013W01D3-Intervals•Warmup,10minutes.•RuninZ4,thresholdpace,4minutes.Recoveryrun,90seconds.Repeat4times.•Cooldown,5to10minutes.•Stretch.07/04/2013W01D4-CrossTrainingCrosstrain,45minutes.07/05/2013RestRestday.07/06/2013W01D6-FartlekRun•Run,varyyourintensitythroughouttheworkout,45minutes.•Cooldown,5to10minutes.•Stretch.07/07/2013W01D7-LongRun•RuninZ2,easyconversationalpace,75minutes.•Cooldown,5to10minutes.•Stretch.第2周07/08/2013W02D1-YogaClassOptional:Pilates.07/09/2013W02D2-RecoveryRun•RuninZ2,easypace,45minutes.•Cooldown,5to10minutes.•Stretch.07/10/2013W02D3-Intervals•Warmup,10minutes.•RuninZ4,thresholdpace,5minutes.Recoveryrun,90seconds.Repeat4times.•Cooldown,5to10minutes.•Stretch.07/11/2013W02D4a-CrossTrainingCrosstrain,30minutes.07/11/2013W02D4b-RecoveryRun•RuninZ2,easypace,30minutes.•Cooldown,5to10minutes.•Stretch.07/12/2013RestRestday.07/13/2013W02D6-Intervals•Warmup,10minutes.•RuninZ4,moderatetohardpace,5minutes.Recoveryrun,2minutes.Repeat4times.•Runuphillsifpossible.•Cooldown,5to10minutes.•Stretch.07/14/2013W02D7-LongRun•RuninZ2,easypace,90minutes.•Cooldown,5to10minutes.•Stretch.第3周07/15/2013W03D1-YogaClassOptional:Pilates.13-6-7GarminConnect-我的训练计划connect.garmin.com/training-plan2/707/15/2013W03D1-YogaClassOptional:Pilates.07/16/2013W03D2-Intervals•Warmup,10minutes.•RuninZ4,thresholdpace,5minutes.Recoveryrun,90seconds.Repeat5times.•Cooldown,5to10minutes.•Stretch.07/17/2013W03D3-CrossTrainingCrosstrain,45minutes.07/18/2013W03D4-RecoveryRun•RuninZ2,easypace,45minutes.•Cooldown,5to10minutes.•Stretch.07/19/2013RestRestday.07/20/2013W03D6-Intervals•Warmup,10minutes.•RuninZ4,moderatetohardpace,10minutes.Recoveryrun,2minutes.Repeat2times.•Runuphillsifpossible.•Cooldown,5to10minutes.•Stretch.07/21/2013W03D7-LongRun•RuninZ2,easyconversationalpace,105minutes.•Cooldown,5to10minutes.•Stretch.第4周07/22/2013W04D1-YogaClassOptional:Pilates.07/23/2013W04D2-Intervals•Warmup,15minutes.•RuninZ4,thresholdpace,8minutes.Recoveryrun,2minutes.Repeat3times.•Cooldown,5to10minutes.•Stretch.07/24/2013W04D3a-RecoveryRun•RuninZ2,easypace,30minutes.•Cooldown,5to10minutes.•Stretch.07/24/2013W04D3b-CrossTrainingBodyweightexcercises,15minutes.07/25/2013W04D4-FartlekRun•Run,varyyourintensitythroughouttheworkout,45minutes.•Cooldown,5to10minutes.•Stretch.07/26/2013RestRestday.07/27/2013W04D6-Intervals•Warmup,10minutes.•RuninZ4,thresholdpace,10minutes.Recoveryrun,2minutes.Repeat3times.•Cooldown,5to10minutes.•Stretch.07/28/2013W04D7-LongRun•RuninZ2,easyconversationalpace,135minutes.•Cooldown,5to10minutes.•Stretch.第5周07/29/2013RestRestday.07/30/2013W05D2-Intervals•Warmup,10minutes.•RuninZ4,thresholdpace,6minutes.Recoveryrun,90seconds.Repeat5times.•Cooldown,5to10minutes.•Stretch.07/31/2013W05D3a-RecoveryRun•RuninZ2,easypace,30minutes.•Cooldown,5to10minutes.•Stretch.13-6-7GarminConnect-我的训练计划connect.garmin.com/training-plan3/7•Stretch.07/31/2013W05D3b-CrossTrainingBodyweightexcercises,15minutes.Legexcercises,15minutes.08/01/2013W05D4-CrossTrainingCoreexcercises,20minutes.Bodyweightexcercises,20minutes.Legexcercises,20minutes.08/02/2013RestRestday.08/03/2013W05D6-Intervals•Warmup,10minutes.•RuninZ4,thresholdpace,5minutes.Recoveryrun,1minute.Repeat6times.•Cooldown,5to10minutes.•Stretch.08/04/2013W05D7-LongRun•RuninZ2,easypace,90minutes.•Cooldown,5to10minutes.•Stretch.第6周08/05/2013RestRestday.08/06/2013W06D2-Intervals•Warmup,10minutes.•RuninZ4,thresholdpace,10minutes.Recoveryrun,2minutes.Repeat3times.•Cooldown,5to10minutes.•Stretch.08/07/2013W06D3a-RecoveryRun•RuninZ2,easypace,30minutes.•Cooldown,5to10minutes.•Stretch.08/07/2013W06D3b-CrossTrainingBodyweightexcercises,15minutes.Legexcercises,15minutes.08/08/2013W06D4-Intervals•Warmup,15minutes.•RuninZ4,10Kpace,3minutes.Recoveryrun,90seconds.Repeat5times.•Cooldown,5to10minutes.•Stretch.08/09/2013RestRestday.08/10/2013W06D6-Intervals•Warmup,10minutes.•RuninZ4,thresholdpace,10minutes.Recoveryrun,90seconds.Repeat3times.•Cooldown,5to10minutes.•Stretch.08/11/2013W06D7-LongRun•RuninZ2,easyconversationalpace,150minutes.•Cooldown,5to10minutes.•Stretch.第7周08/12/2013W07D1-PilatesOptional:Restday.08/13/2013W07D2a-RecoveryRun•RuninZ2,easypace,30minutes.•Cooldown,5to10minutes.•Stretch.08/13/2013W07D2b-CrossTrainingBodyweight,excercises,15minutes.Legexcercises,15minutes.Coreexercises,15minutes.08/14/2013W07D3-Intervals•Warmup,15minutes.•RuninZ4,10Kpace,1km.Recoveryrun,90seconds.Repeat6times.•Cooldown,5to10minutes.•Stretch.08/15/2013W07D4-EasyRun•RuninZ2,easypace,40minutes.•Cooldown,5to10minutes.•Stretch.08/16/2013W07D5-Intervals•Warmup,10minutes.•RuninZ4,moderatetohardpace,6minutes.Recoveryrun,90seconds.Repeat4times.•Runuphillsifpossible.13-6-7GarminConnect-我的训练计划connect.garmin.com/training-plan4/7•Runuphillsifpossible.•Cooldown,5to10minutes.•Stretch.08/17/2013Rest