厦马倒数 16周训练计划

abiao

试用了 runnersworld.com 中的 smartcoach 程序，给的计划如下：


Here's your individualized training program:

Your current race time is: 1:52:00 for a Half-Marathon
Your distance training goal is: Marathon
You currently train: 17 - 24 km/week
How hard you want to train: Moderate
Your long-run day: Saturday
Your training program Starts: Monday, 9/14/2009and Ends: Sunday, 1/3/2010
Length of your training schedule: 16 weeks

abiao

abiao

abiao

abiao

这个是我按之前跑过一次半马  1h52m算的，经过此训练计划有望能在 4h内（3h50m）完成全马，特此置顶，自我监督。

Petter

楼主真是专业啊。下面几张图 都是smartcoach  生成的吗？

abiao

是的，只要输入一次 5km以上的成绩， smartcoach 可以按照你的计划目标给出一个 16周以内的训练计划

windmill_x

lz是不是应该把强度选的高一些。半马  1h52m的水平怎么都可以按 hard来练了。

abiao

Moderate: If you select a moderate program, your training miles will increase by about 10 percent per week. Your pace will increase very gradually.

Hard: If you select a hard program, your miles will increase by about 15 percent per week. Your pace will increase very gradually.

Very Hard: If you select a very hard program, your miles will increase by about 15 percent per week. Your pace will increase quite dramatically.

Maintenance: If you select a maintenance program, you will get all the sophisticated workouts and paces that are contained in the other programs, but your miles will not increase.

还是慢慢来，不要给自己太大压力，跑完就算胜利，呵呵

abiao

昨天又在香港渣打马拉松网上找到个 18周的计划，一周跑四天，MS比 smartcoach 的一周两次更适合我。