y**d
发帖数: 2993 | 1 十月中比賽，八月初才開始訓練
前兩週又傷停了，所以時間很緊迫
有沒有五週的馬拉松衝刺訓練計劃？
我要求不高，破四即可 | x******g
发帖数: 2165 | 2 楼主底子很好啊，破四应该没问题。我觉得跑几次20mile就差不多了
【在 y**d 的大作中提到】
: 十月中比賽，八月初才開始訓練
: 前兩週又傷停了，所以時間很緊迫
: 有沒有五週的馬拉松衝刺訓練計劃？
: 我要求不高，破四即可
| a******h
发帖数: 1183 | 3 提前3周左右就需要开始taper了。。。
我觉得你还是别勉强了，顶多加两三个long run，别再把自己搞伤了
【在 y**d 的大作中提到】
: 十月中比賽，八月初才開始訓練
: 前兩週又傷停了，所以時間很緊迫
: 有沒有五週的馬拉松衝刺訓練計劃？
: 我要求不高，破四即可
| b*****l
发帖数: 2903 | 4 再随便练两周就歇了吧，对成绩有效的训练要比赛前四周以上。
【在 y**d 的大作中提到】
: 十月中比賽，八月初才開始訓練
: 前兩週又傷停了，所以時間很緊迫
: 有沒有五週的馬拉松衝刺訓練計劃？
: 我要求不高，破四即可
| y**d
发帖数: 2993 | 5 做人不能太随便啊
【在 b*****l 的大作中提到】
: 再随便练两周就歇了吧，对成绩有效的训练要比赛前四周以上。
| d****r
发帖数: 2912 | 6 “十月中比賽，八月初才開始訓練”--不随便不行吧。:-)
【在 y**d 的大作中提到】
: 做人不能太随便啊
| b*****l
发帖数: 2903 | 7 看到这个，贴给你看看。
8. Marathon runners don't taper properly before the race. It takes about
four weeks to recover from a long run of 18 to 20 miles or so. This means,
obviously, that no runs of 18 miles or longer should be conducted during the
month leading up to a marathon.
Unfortunately, many runners try to squeeze in one--or even two--long runs
during the four weeks before the big race. The emphasis should actually be
placed on recovery, not prolonged running, during the 28 days preceding a
marathon. Recovery, of course, isn't consistent with high-volume training.
Rather, it's fostered by a gradual reduction in training, i. e., a tapering
period. Four-week tapers work well for the marathon, and weekly mileage
during these four weeks can be 80 percent, 60 percent, 40 percent, and then
25 percent of usual levels.
【在 y**d 的大作中提到】
: 做人不能太随便啊
| R*****s
发帖数: 41236 | | y**d
发帖数: 2993 | 9 多谢哈
那我就不以这次的全马为目标了，最后一两周放松一下
the
tapering
【在 b*****l 的大作中提到】
: 看到这个，贴给你看看。
: 8. Marathon runners don't taper properly before the race. It takes about
: four weeks to recover from a long run of 18 to 20 miles or so. This means,
: obviously, that no runs of 18 miles or longer should be conducted during the
: month leading up to a marathon.
: Unfortunately, many runners try to squeeze in one--or even two--long runs
: during the four weeks before the big race. The emphasis should actually be
: placed on recovery, not prolonged running, during the 28 days preceding a
: marathon. Recovery, of course, isn't consistent with high-volume training.
: Rather, it's fostered by a gradual reduction in training, i. e., a tapering
| y**d
发帖数: 2993 | 10 变叔你太高看我了。。。
【在 R*****s 的大作中提到】
: 你破4不用训练，玩5周就好了..
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