s*********n
发帖数: 2283 | 1 只是喜欢跑...
5K 最好成绩是 21min多一点儿...从没有一次跑多过10 miles.
我总觉得趁年纪轻的时候应该多训练strength, 跑快一点儿. 目标是5K, sub 20 min.
同时对 FM/HM 的好处有怀疑 ...
Any comments? define 跑长距离 > 10K | s***a
发帖数: 4921 | 2 又快又长最好
.
【在 s*********n 的大作中提到】
: 只是喜欢跑...
: 5K 最好成绩是 21min多一点儿...从没有一次跑多过10 miles.
: 我总觉得趁年纪轻的时候应该多训练strength, 跑快一点儿. 目标是5K, sub 20 min.
: 同时对 FM/HM 的好处有怀疑 ...
: Any comments? define 跑长距离 > 10K
| D****o
发帖数: 12808 | 3 看样子你是想跑快一点儿。。。
follow your heart | w****1
发帖数: 4931 | 4 Let's see. A typical hard workout session for 5K goes like this:
2-3 miles easy jog warm up,
1 mile @ 5K race pace, followed by 5 minutes easy jogging recovery,
repeat 3-4 times,
finally 1-2 miles warm down.
That is 7-11 miles already. In case you are confused, let me point out that running 5K on a daily basis and
racing 5K are two completely different things. I'll let you figure out a more detailed 5K
training plan.
.
【在 s*********n 的大作中提到】
: 只是喜欢跑...
: 5K 最好成绩是 21min多一点儿...从没有一次跑多过10 miles.
: 我总觉得趁年纪轻的时候应该多训练strength, 跑快一点儿. 目标是5K, sub 20 min.
: 同时对 FM/HM 的好处有怀疑 ...
: Any comments? define 跑长距离 > 10K
| s*********n
发帖数: 2283 | 5 谢谢...
主要有两个考虑: 1) 时间 和 精力. 2) 健身效果 / 不好的影响.
试过几次长跑...觉得对身体的toll是很大.
【在 D****o 的大作中提到】
: 看样子你是想跑快一点儿。。。
: follow your heart
| w****1
发帖数: 4931 | 6 If a long run takes a toll on your body, you are not ready to run fast in
the 5K yet. You need the mileage base
to handle hard training.
【在 s*********n 的大作中提到】
: 谢谢...
: 主要有两个考虑: 1) 时间 和 精力. 2) 健身效果 / 不好的影响.
: 试过几次长跑...觉得对身体的toll是很大.
| s*********n
发帖数: 2283 | 7 In fact, I don't have a serious training plan.
I usually do a 5K run every weekday, which is between 20-30 min with my
coworkers. Basically, we do half mile warm-up and run. An additional
half mile after that. Then, clean up and go home.
sounds like a fast-food run.
that running 5K on a daily basis and
more detailed 5K
【在 w****1 的大作中提到】
: Let's see. A typical hard workout session for 5K goes like this:
: 2-3 miles easy jog warm up,
: 1 mile @ 5K race pace, followed by 5 minutes easy jogging recovery,
: repeat 3-4 times,
: finally 1-2 miles warm down.
: That is 7-11 miles already. In case you are confused, let me point out that running 5K on a daily basis and
: racing 5K are two completely different things. I'll let you figure out a more detailed 5K
: training plan.
:
: .
| s*********n
发帖数: 2283 | 8 I see. I guess your suggestion is to do some long runs, which can help
improve 5K as well.
I think you should be right, since it seems to be very hard for me to
improve my 5K with the current training schedule.
Thank you!
in
【在 w****1 的大作中提到】
: If a long run takes a toll on your body, you are not ready to run fast in
: the 5K yet. You need the mileage base
: to handle hard training.
| w****1
发帖数: 4931 | 9 The 5K training is similar to marathon training in that you need a few weeks
or months to build up the
mileage base, and then a few weeks or months of hard training, peaking in
the intensity. Then you taper for a
week and are ready to run the fastest 5K of your life. The purpose of the
long runs is to strengthen your legs
and improve your running efficiency and biomechanics. Without the long runs,
your body won't be able to
recover from hard speed sessions fast enough, and you won't be able to t
【在 s*********n 的大作中提到】
: In fact, I don't have a serious training plan.
: I usually do a 5K run every weekday, which is between 20-30 min with my
: coworkers. Basically, we do half mile warm-up and run. An additional
: half mile after that. Then, clean up and go home.
: sounds like a fast-food run.
:
: that running 5K on a daily basis and
: more detailed 5K
| b***i
发帖数: 10018 | 10 跑长了才能跑快。这样说吧，跑步需要三种基本能力，按提高这些能力所需时间由短到
长排序是：力量，技巧，耐力。耐力需要几年甚至十几年的积累，所以成年之后越早开
始积累越好。
.
【在 s*********n 的大作中提到】
: 只是喜欢跑...
: 5K 最好成绩是 21min多一点儿...从没有一次跑多过10 miles.
: 我总觉得趁年纪轻的时候应该多训练strength, 跑快一点儿. 目标是5K, sub 20 min.
: 同时对 FM/HM 的好处有怀疑 ...
: Any comments? define 跑长距离 > 10K
|
|
