y**d 发帖数: 2993 | 1 0.75mile warm-up @6mph
10*0.25mile @9mph
10*0.25mile @5mph
0.5mile cool-down @6mph
最后两个repeat还是挺累的
不过interval run的好处就是没匀速跑那么boring,一个小时一会就过去了 |
m******i 发帖数: 9479 | 2 warm up是不是可以再长一点啊?
我可能比较弱,一般要到2mi以后才感觉活动开了
【在 y**d 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 0.75mile warm-up @6mph : 10*0.25mile @9mph : 10*0.25mile @5mph : 0.5mile cool-down @6mph : 最后两个repeat还是挺累的 : 不过interval run的好处就是没匀速跑那么boring,一个小时一会就过去了
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i*********5 发帖数: 19210 | 3 不错,不错!
meimeiyi 说得对,尽量活动开了再开始speedwork,如果有时间建议warm-up 1mi。
【在 y**d 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 0.75mile warm-up @6mph : 10*0.25mile @9mph : 10*0.25mile @5mph : 0.5mile cool-down @6mph : 最后两个repeat还是挺累的 : 不过interval run的好处就是没匀速跑那么boring,一个小时一会就过去了
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y**d 发帖数: 2993 | 4 我做完了5*5才开始跑的,应该活动开了吧
【在 i*********5 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 不错,不错! : meimeiyi 说得对,尽量活动开了再开始speedwork,如果有时间建议warm-up 1mi。
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b*****l 发帖数: 2903 | 5 别练5x5了,同时练既不涨肉也跑不快
【在 y**d 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我做完了5*5才开始跑的,应该活动开了吧
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r********r 发帖数: 2912 | 6 When I was in Tsinghua, our regular training only started with 800m warm up,
then some stretch. After that we did whatever training, sometimes
internvals like 400m x 10 with 1:20 each, or 800m x 6 with 2:50 each...
Surprisingly few of us got injured, probably because the overal mileage was
low
【在 m******i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : warm up是不是可以再长一点啊? : 我可能比较弱,一般要到2mi以后才感觉活动开了
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M**u 发帖数: 10158 | 7
up,
was
Daniel's running formula的red plan也是warm up/cool down都是1mile...
【在 r********r 的大作中提到】![](/moin_static193/solenoid/img/up.png) : When I was in Tsinghua, our regular training only started with 800m warm up, : then some stretch. After that we did whatever training, sometimes : internvals like 400m x 10 with 1:20 each, or 800m x 6 with 2:50 each... : Surprisingly few of us got injured, probably because the overal mileage was : low
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