w****1
发帖数: 4931 | 1 after a few weeks of rebuilding effort, I'm regaining my confidence in
running the marathon. I'm taking a low mileage approach this time around.
what I did this week was:
Monday: rest
Tuesday: 1 hour on the treadmill at 8.6-9.5mph
Wednesday: rest
Thursday: 45 minutes hill session on the treadmill at 15% around 4.8mph
Friday: 1 hour on the treadmill at 8.6-10mph
Saturday: rest
Sunday: 3.5-hour run at conversational pace, including 2 hours with a group.
Feeling that my body is absorbing the workouts well. I'm doing my weekdays
runs before dinner, which saves a lot of time and fits well in a busy
schedule. Have completely abandoned cumulus and will only wear speedstar and
flats from now on. | R*****s
发帖数: 41236 | 2 这个计划有点像FIRST， 全是quality run, recovery都砍掉，
看看这回波马的效果， 本土作战应该有点点优势， 这回南帝北丐都
去不了， 就看东邪西毒的表演了。。。 | g********s
发帖数: 1969 | | m**k
发帖数: 18660 | 4 wow..good news! sharpen for Apr!
group.
【在 w****1 的大作中提到】
: after a few weeks of rebuilding effort, I'm regaining my confidence in
: running the marathon. I'm taking a low mileage approach this time around.
: what I did this week was:
: Monday: rest
: Tuesday: 1 hour on the treadmill at 8.6-9.5mph
: Wednesday: rest
: Thursday: 45 minutes hill session on the treadmill at 15% around 4.8mph
: Friday: 1 hour on the treadmill at 8.6-10mph
: Saturday: rest
: Sunday: 3.5-hour run at conversational pace, including 2 hours with a group.
| w****1
发帖数: 4931 | 5 my new training plan is no plan, do whatever I want on a given day, fast or
slow as I feel like.
【在 R*****s 的大作中提到】
: 这个计划有点像FIRST， 全是quality run, recovery都砍掉，
: 看看这回波马的效果， 本土作战应该有点点优势， 这回南帝北丐都
: 去不了， 就看东邪西毒的表演了。。。
| f*******g
发帖数: 3304 | 6 不错啊
【在 w****1 的大作中提到】
: after a few weeks of rebuilding effort, I'm regaining my confidence in
: running the marathon. I'm taking a low mileage approach this time around.
: what I did this week was:
: Monday: rest
: Tuesday: 1 hour on the treadmill at 8.6-9.5mph
: Wednesday: rest
: Thursday: 45 minutes hill session on the treadmill at 15% around 4.8mph
: Friday: 1 hour on the treadmill at 8.6-10mph
: Saturday: rest
: Sunday: 3.5-hour run at conversational pace, including 2 hours with a group.
|
|
