B****i
发帖数: 466 | 1 计划五月或十月跑第一次半马. 现状: 从今年七,八月开始跑步, 20 mpw +/- 10% (
Monday-Friday), 6.5-7.0MPH. 跑过几次 室外1 hour, 6M 出头. 其他参数: 40+ wsn
, BMI 24-25
请教:
(1) 需不需要 long run? 10M? 9M? or 13M?
(2) 星期 milage 需要提高吗?
感谢诸位大牛在先! BOW! | w*******e
发帖数: 2651 | 2 Long run need to be at least 10 miles. You can
also try 13 miles low pace run, so that you would
feel more confident.
20-25 mpw is recomended. Don't forget to do some cross-training.
wsn
【在 B****i 的大作中提到】
: 计划五月或十月跑第一次半马. 现状: 从今年七,八月开始跑步, 20 mpw +/- 10% (
: Monday-Friday), 6.5-7.0MPH. 跑过几次 室外1 hour, 6M 出头. 其他参数: 40+ wsn
: , BMI 24-25
: 请教:
: (1) 需不需要 long run? 10M? 9M? or 13M?
: (2) 星期 milage 需要提高吗?
: 感谢诸位大牛在先! BOW!
| o*****4
发帖数: 665 | 3
wsn
这里wsn什么意思 知道不是那个wsn
【在 B****i 的大作中提到】
: 计划五月或十月跑第一次半马. 现状: 从今年七,八月开始跑步, 20 mpw +/- 10% (
: Monday-Friday), 6.5-7.0MPH. 跑过几次 室外1 hour, 6M 出头. 其他参数: 40+ wsn
: , BMI 24-25
: 请教:
: (1) 需不需要 long run? 10M? 9M? or 13M?
: (2) 星期 milage 需要提高吗?
: 感谢诸位大牛在先! BOW!
| d**e
发帖数: 1124 | 4 Assuming you want to race, not just to finish (because you should already be
able to finish it with your current fitness level).
Based on your situation, I suggest exclusive LSD (long slow distance)
running until 3 months from the race, when you can enter your previous race
time into Smart Coach and follow that plan http://www.runnersworld.com/cda/smartcoach/.
LSD helps to get your BMI down and build up a solid base. This reduces
chance of injury in the subsequent Smart Coach plan.
(1). Weekly
【在 B****i 的大作中提到】
: 计划五月或十月跑第一次半马. 现状: 从今年七,八月开始跑步, 20 mpw +/- 10% (
: Monday-Friday), 6.5-7.0MPH. 跑过几次 室外1 hour, 6M 出头. 其他参数: 40+ wsn
: , BMI 24-25
: 请教:
: (1) 需不需要 long run? 10M? 9M? or 13M?
: (2) 星期 milage 需要提高吗?
: 感谢诸位大牛在先! BOW!
| N***0
发帖数: 303 | 5 I also have a question : If I add more days with easy run just for 3-5 miles, do I need follow the 10% rule? Currently I only run 3 dyas per week.(15-18 mile/w)
I want to ad one more day with 5 miles, or two more days with 3mile/d, then I will have over 20 miles quickly.
be
race
then
【在 d**e 的大作中提到】
: Assuming you want to race, not just to finish (because you should already be
: able to finish it with your current fitness level).
: Based on your situation, I suggest exclusive LSD (long slow distance)
: running until 3 months from the race, when you can enter your previous race
: time into Smart Coach and follow that plan http://www.runnersworld.com/cda/smartcoach/.
: LSD helps to get your BMI down and build up a solid base. This reduces
: chance of injury in the subsequent Smart Coach plan.
: (1). Weekly
| m**k
发帖数: 18660 | 6 wsn就是自谦的一种说法吧.hoho
【在 o*****4 的大作中提到】
:
: wsn
: 这里wsn什么意思 知道不是那个wsn
| B****i
发帖数: 466 | 7 衷心感谢各位大侠的指教和关怀。
wsn "是那个" wsn, 也就是本人这个wsn. 叫习惯了。 过段时间再来报到。 |
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