w*******e
发帖数: 2651 | 1 The Specificity Rule
The most effective training mimics the event for which you're training.
The 10-Percent Rule
Increase weekly training mileage by no more than 10 percent per week.
The 2-Hour Rule
Wait for about two hours after a meal before running.
The 10-Minute Rule
Start every run with 10 minutes of walking and slow running, and do the same
to cool down.
The 2-Day Rule
If something hurts for two straight days while running, take two days off.
The Familiar-Food Rule
Don't eat or drink anything new before or during a race or hard workout.
The Race-Recovery Rule
For each mile that you race, allow one day of recovery before returning to
hard training or racing.
The Heads-Beats-Tails Rule
A headwind always slows you down more than a tailwind speeds you up.
The Conversation Rule
You should be able to talk in complete sentences while running.
The 20-Mile Rule
Build up to and run at least one 20-miler before a marathon.
The Carbs Rule
For a few days before a long race, emphasize carbohydrates in your diet.
The Seven-Year Rule
Runners improve for about seven years.
The Left-Side-Of-The-Road Rule
To keep safe, run facing traffic.
The Up-Beats-Down Rule
Running uphill slows you down more than running downhill speeds you up.
The Sleep Rule
Sleep one extra minute per night for each mile per week that you train.
The Refueling Rule
Consume a combination carbohydrate-protein food or beverage within 30 to 60
minutes after any race, speed workout, or long run.
The Don't-Just-Run Rule
Runners who only run are prone to injury. Cross-train!
The Even-Pace Rule
The best way to race to a personal best is to maintain an even pace from
start to finish.
The New-Shoes Rule
Replace running shoes once they've covered 400 to 500 miles.
The Hard/Easy Rule
Take at least one easy day after every hard day of training.
The 10-Degree Rule
Dress for runs as if it's 10 degrees warmer than the thermometer actually
reads.
The Speedwork-Pace Rule
The most effective pace for VO2-max interval training is about 20 seconds
faster per mile than your 5-K race pace.
The Tempo-Pace Rule
Lactate-threshold or tempo-run pace is about the pace you can maintain when
running all-out for one hour.
The Long-Run-Pace Rule
Do your longest training runs at least three minutes per mile slower than
your
5-K race pace.
The Finishing-Time Rule
The longer the race, the slower your pace.
Read more:
http://www.runnersworld.com/article/0,7120,s6-238-267--8412-5-1X2X3X5-5,00.html |
b***i
发帖数: 10018 | 2 don't understand this, 20s/mi faster than 5k pace, that's mile pace!
The Speedwork-Pace Rule
The most effective pace for VO2-max interval training is about 20 seconds
faster per mile than your 5-K race pace. |
w*******e
发帖数: 2651 | 3 It is talking about 5-K avg mile pace.
【在 b***i 的大作中提到】
: don't understand this, 20s/mi faster than 5k pace, that's mile pace!
: The Speedwork-Pace Rule
: The most effective pace for VO2-max interval training is about 20 seconds
: faster per mile than your 5-K race pace.
|
c*******r
发帖数: 13580 | 4 AM的interval都是5K pace吧？
【在 b***i 的大作中提到】
: don't understand this, 20s/mi faster than 5k pace, that's mile pace!
: The Speedwork-Pace Rule
: The most effective pace for VO2-max interval training is about 20 seconds
: faster per mile than your 5-K race pace.
|
b***i
发帖数: 10018 | 5 嗯，jack daniels的也是5k race pace。难道这篇文章是写中距离的？
【在 c*******r 的大作中提到】
: AM的interval都是5K pace吧？
|
S*M
发帖数: 10832 | 6 I've been following the Sleep Rule unknowingly, haha
Extra half an hour every day
same
【在 w*******e 的大作中提到】
: The Specificity Rule
: The most effective training mimics the event for which you're training.
: The 10-Percent Rule
: Increase weekly training mileage by no more than 10 percent per week.
: The 2-Hour Rule
: Wait for about two hours after a meal before running.
: The 10-Minute Rule
: Start every run with 10 minutes of walking and slow running, and do the same
: to cool down.
: The 2-Day Rule
|
m**k
发帖数: 18660 | 7 interval could be 800m 400m 600m 1200m?
【在 c*******r 的大作中提到】
: AM的interval都是5K pace吧？
|
c*******r
发帖数: 13580 | 8 AM的interval似乎都是1200 & 1600?
【在 m**k 的大作中提到】
: interval could be 800m 400m 600m 1200m?
|
b***i
发帖数: 10018 | 9 有600m 800m 1000m 1200m 1600m
【在 c*******r 的大作中提到】
: AM的interval似乎都是1200 & 1600?
|
i*********5
发帖数: 19210 | 10 That's really slow!
【在 w*******e 的大作中提到】
: It is talking about 5-K avg mile pace.
|
b********k
发帖数: 427 | 11 这个热身的10分钟，是匀速（比如5mph或者6mph）跑好呢，还是逐渐加到正常（8mph或
9mph）速度好呢？
same
【在 w*******e 的大作中提到】
: The Specificity Rule
: The most effective training mimics the event for which you're training.
: The 10-Percent Rule
: Increase weekly training mileage by no more than 10 percent per week.
: The 2-Hour Rule
: Wait for about two hours after a meal before running.
: The 10-Minute Rule
: Start every run with 10 minutes of walking and slow running, and do the same
: to cool down.
: The 2-Day Rule
|
b***i
发帖数: 10018 | 12 最好能慢慢提速。
【在 b********k 的大作中提到】
: 这个热身的10分钟，是匀速（比如5mph或者6mph）跑好呢，还是逐渐加到正常（8mph或
: 9mph）速度好呢？
:
: same
|
c**e
发帖数: 298 | 13 Long run pace is 3minutes slower than 5k? Too slow? Or I am too slow in 5k.
same
【在 w*******e 的大作中提到】
: The Specificity Rule
: The most effective training mimics the event for which you're training.
: The 10-Percent Rule
: Increase weekly training mileage by no more than 10 percent per week.
: The 2-Hour Rule
: Wait for about two hours after a meal before running.
: The 10-Minute Rule
: Start every run with 10 minutes of walking and slow running, and do the same
: to cool down.
: The 2-Day Rule
|
