r****d
发帖数: 93 | 1 I am really a beginner (Male, 35 yrs old, 175cm and 170 lbs) and
training for a 5K race in the middle of July. I downloaded an APP from
itunes and started the training about two weeks ago.
The following is my training schedule according to the software.
M-F: 4 Easy run (6 miles/hr for 30/40 minutes)
1 Pace run (35 minutes easy run + 15 minutes half Marathon Pace)
Sat: Long Run (40 minutes easy run + 30/40 minutes Marathon Pace)
Sun: Rest
I run on a treadmill from M-F and run outside on Sat.
A few questions:
1. I didn't run seriously until two weeks ago, even though I run
randomly 20 or 30 minutes twice a week before. I don't know my half
Marathon pace or Marathon pace. 6 miles/hr is my current easy run pace.
Can I use it to calculate my half Marathon Pace?
2. Currently I run 6 days a week (~30 miles a total). Is that too much
for a beginner? I don't want overkilled.
3. Is training on treadmill good? I can run 6 miles/hr comfortably on
treadmill for 40/50 minutes, however I feel it's tougher to run on
roads.
Thanks! | b***i
发帖数: 10018 | 2 if you train on a treadmill, you can read your HR too. if your max HR is in
the normal range, then after a few easy miles, your HR will probably be 140.
you can use a pace that will get your HR up to 160-170 by the end as your
HM pace.
【在 r****d 的大作中提到】
: I am really a beginner (Male, 35 yrs old, 175cm and 170 lbs) and
: training for a 5K race in the middle of July. I downloaded an APP from
: itunes and started the training about two weeks ago.
: The following is my training schedule according to the software.
: M-F: 4 Easy run (6 miles/hr for 30/40 minutes)
: 1 Pace run (35 minutes easy run + 15 minutes half Marathon Pace)
: Sat: Long Run (40 minutes easy run + 30/40 minutes Marathon Pace)
: Sun: Rest
: I run on a treadmill from M-F and run outside on Sat.
: A few questions:
| f*******g
发帖数: 3304 | 3 listen to your body, be wary of potential injury
try some road running
if your goal is 5k in july, do more tempo / interval, redue milage
accordingly
【在 r****d 的大作中提到】
: I am really a beginner (Male, 35 yrs old, 175cm and 170 lbs) and
: training for a 5K race in the middle of July. I downloaded an APP from
: itunes and started the training about two weeks ago.
: The following is my training schedule according to the software.
: M-F: 4 Easy run (6 miles/hr for 30/40 minutes)
: 1 Pace run (35 minutes easy run + 15 minutes half Marathon Pace)
: Sat: Long Run (40 minutes easy run + 30/40 minutes Marathon Pace)
: Sun: Rest
: I run on a treadmill from M-F and run outside on Sat.
: A few questions:
| m**k
发帖数: 18660 | 4 完全同意白老大，如果是first race可以尽量enjoy race.慢慢来。30mpw is enough
for 5k. or make longer run and five days?
in
140.
【在 b***i 的大作中提到】
: if you train on a treadmill, you can read your HR too. if your max HR is in
: the normal range, then after a few easy miles, your HR will probably be 140.
: you can use a pace that will get your HR up to 160-170 by the end as your
: HM pace.
|
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