n*********e 发帖数: 195 | 1 Mon-Sat: 30 miles (short 9 miles)
因为上周末跑了个半马的比赛,这周1,2,3一直在recovery run 3-4 miles.
周四开始执行AP marathon basic计划-准备12/1的seattle M.
今天本来是15miles的LHR,因为时间关系只在gym跑了8miles的MAF (LHR 15miles要>3个
小时那。。。)
感觉不错,5.5mph的速度心率一直under 145, 第6/7/8个mile升到150/153/155,就把速
度降下来。调整了步频to 单脚90/min,身体注意前倾,中间身体第一次有cruise
control的感觉-几乎不用费什么力跑。全程<1个半小时跑完。
比计划少跑了9miles。下周一共43miles,得加把力把它完成了~~~~ |
b*****l 发帖数: 2903 | 2 女生?不错。
【在 n*********e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Mon-Sat: 30 miles (short 9 miles) : 因为上周末跑了个半马的比赛,这周1,2,3一直在recovery run 3-4 miles. : 周四开始执行AP marathon basic计划-准备12/1的seattle M. : 今天本来是15miles的LHR,因为时间关系只在gym跑了8miles的MAF (LHR 15miles要>3个 : 小时那。。。) : 感觉不错,5.5mph的速度心率一直under 145, 第6/7/8个mile升到150/153/155,就把速 : 度降下来。调整了步频to 单脚90/min,身体注意前倾,中间身体第一次有cruise : control的感觉-几乎不用费什么力跑。全程<1个半小时跑完。 : 比计划少跑了9miles。下周一共43miles,得加把力把它完成了~~~~
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n*********e 发帖数: 195 | 3 ... I am a man -_-
【在 b*****l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 女生?不错。
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h*****n 发帖数: 1105 | 4 LOL
【在 n*********e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : ... I am a man -_-
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b********a 发帖数: 5418 | 5 lz好有魄力,直接上AP计划。加油!
【在 n*********e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Mon-Sat: 30 miles (short 9 miles) : 因为上周末跑了个半马的比赛,这周1,2,3一直在recovery run 3-4 miles. : 周四开始执行AP marathon basic计划-准备12/1的seattle M. : 今天本来是15miles的LHR,因为时间关系只在gym跑了8miles的MAF (LHR 15miles要>3个 : 小时那。。。) : 感觉不错,5.5mph的速度心率一直under 145, 第6/7/8个mile升到150/153/155,就把速 : 度降下来。调整了步频to 单脚90/min,身体注意前倾,中间身体第一次有cruise : control的感觉-几乎不用费什么力跑。全程<1个半小时跑完。 : 比计划少跑了9miles。下周一共43miles,得加把力把它完成了~~~~
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n*********e 发帖数: 195 | 6 Thanks. It is a "basic" plan:)
Except the speed workout, most of the runs are slow runs (LHR).
【在 b********a 的大作中提到】![](/moin_static193/solenoid/img/up.png) : lz好有魄力,直接上AP计划。加油!
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w*********p 发帖数: 3305 | 7 量很大啊
【在 n*********e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Mon-Sat: 30 miles (short 9 miles) : 因为上周末跑了个半马的比赛,这周1,2,3一直在recovery run 3-4 miles. : 周四开始执行AP marathon basic计划-准备12/1的seattle M. : 今天本来是15miles的LHR,因为时间关系只在gym跑了8miles的MAF (LHR 15miles要>3个 : 小时那。。。) : 感觉不错,5.5mph的速度心率一直under 145, 第6/7/8个mile升到150/153/155,就把速 : 度降下来。调整了步频to 单脚90/min,身体注意前倾,中间身体第一次有cruise : control的感觉-几乎不用费什么力跑。全程<1个半小时跑完。 : 比计划少跑了9miles。下周一共43miles,得加把力把它完成了~~~~
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b*****l 发帖数: 2903 | 8 你不是新手吗?为什么要上AP这种要跑了三年的老手计划?
【在 n*********e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Thanks. It is a "basic" plan:) : Except the speed workout, most of the runs are slow runs (LHR).
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W***i 发帖数: 833 | 9 AP basic也要三年?
【在 b*****l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 你不是新手吗?为什么要上AP这种要跑了三年的老手计划?
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b*****l 发帖数: 2903 | 10 Training Program - Marathon Basic
Designed for those who have at least three year's running under their belt.
By Andy Palmer, Ph.D.
January 1, 2006
Before beginning this program a runner should have at least three year's
running under their belt. If this program looks too strenuous for you,
perhaps
you should train for shorter races and wait a little while before trying to
tackle a marathon. Running can be a lifetime activity and a stepwise
progression of goals can be the best way to realize all your potential。
【在 W***i 的大作中提到】![](/moin_static193/solenoid/img/up.png) : AP basic也要三年?
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b*****l 发帖数: 2903 | 11 AP advanced倒没说三年:
Training Program - Marathon Advanced
Designed for serious runners who have a good solid mileage base and are
rested.
By Andy Palmer, Ph.D.
January 1, 2006
This program is for serious runners, those athletes that have been at this
sport for a long time. To use this program you will need a good solid
mileage
base and you should be rested.
to
【在 b*****l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Training Program - Marathon Basic : Designed for those who have at least three year's running under their belt. : By Andy Palmer, Ph.D. : January 1, 2006 : Before beginning this program a runner should have at least three year's : running under their belt. If this program looks too strenuous for you, : perhaps : you should train for shorter races and wait a little while before trying to : tackle a marathon. Running can be a lifetime activity and a stepwise : progression of goals can be the best way to realize all your potential。
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n*********e 发帖数: 195 | 12 According to wuyan, AP advanced better with 3-years experience.
For basic plan, i think it depends on case by case. Most runs in basic plan
are slow runs with 70% Maximum HR. Weekly mileage is intro-median level:
about 30~50 mpw.
【在 b*****l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : AP advanced倒没说三年: : Training Program - Marathon Advanced : Designed for serious runners who have a good solid mileage base and are : rested. : By Andy Palmer, Ph.D. : January 1, 2006 : This program is for serious runners, those athletes that have been at this : sport for a long time. To use this program you will need a good solid : mileage : base and you should be rested.
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b*****l 发帖数: 2903 | 13 我不知道你的基础如何,但这个计划绝对没你说的那么简单。第四周起就都是50+迈,
而且每周有internal,tempo,和long run 三个hard work 。你要知道很多人维持mpw
到50迈都很难,还是全低心率的情况下。
真是新手的话,这个计划更靠谱点: http://www.halhigdon.com/training/51139/Marathon-Intermediate-1
plan
【在 n*********e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : According to wuyan, AP advanced better with 3-years experience. : For basic plan, i think it depends on case by case. Most runs in basic plan : are slow runs with 70% Maximum HR. Weekly mileage is intro-median level: : about 30~50 mpw.
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n*********e 发帖数: 195 | 14 Good plan, saved!
It is not easy. I agree. I had some long runs habits back in college and
just finished a hm. Will try my best to stick with this one. From my point
of view, low heart rate run prevents some injury for high mpw.
sorry not able to type Chinese at work.
mpw
【在 b*****l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我不知道你的基础如何,但这个计划绝对没你说的那么简单。第四周起就都是50+迈, : 而且每周有internal,tempo,和long run 三个hard work 。你要知道很多人维持mpw : 到50迈都很难,还是全低心率的情况下。 : 真是新手的话,这个计划更靠谱点: http://www.halhigdon.com/training/51139/Marathon-Intermediate-1 : : plan
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l*w 发帖数: 71 | 15 一起跑12/1 seattle M?
【在 n*********e 的大作中提到】![](/moin_static193/solenoid/img/up.png) : Mon-Sat: 30 miles (short 9 miles) : 因为上周末跑了个半马的比赛,这周1,2,3一直在recovery run 3-4 miles. : 周四开始执行AP marathon basic计划-准备12/1的seattle M. : 今天本来是15miles的LHR,因为时间关系只在gym跑了8miles的MAF (LHR 15miles要>3个 : 小时那。。。) : 感觉不错,5.5mph的速度心率一直under 145, 第6/7/8个mile升到150/153/155,就把速 : 度降下来。调整了步频to 单脚90/min,身体注意前倾,中间身体第一次有cruise : control的感觉-几乎不用费什么力跑。全程<1个半小时跑完。 : 比计划少跑了9miles。下周一共43miles,得加把力把它完成了~~~~
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b*****l 发帖数: 2903 | 16 你太快了,也就起点碰个头。
应该拉yager陪你跑。
【在 l*w 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 一起跑12/1 seattle M?
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n*********e 发帖数: 195 | 17 Sure!=) I will fly from Chicago.
You are so fast; I hope I can follow for the first few miles haha~~
Add oil!!
【在 l*w 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 一起跑12/1 seattle M?
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w***u 发帖数: 724 | 18 Thanksgiving的Seattle Marathon有点儿难,坡主要集中在最后6 miles. 你要做好心
理准备。
【在 l*w 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 一起跑12/1 seattle M?
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d******0 发帖数: 22800 | |
b********a 发帖数: 5418 | 20 Thanks!
终于知道我同事推荐的训练计划是哪儿来的了。
mpw
【在 b*****l 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 我不知道你的基础如何,但这个计划绝对没你说的那么简单。第四周起就都是50+迈, : 而且每周有internal,tempo,和long run 三个hard work 。你要知道很多人维持mpw : 到50迈都很难,还是全低心率的情况下。 : 真是新手的话,这个计划更靠谱点: http://www.halhigdon.com/training/51139/Marathon-Intermediate-1 : : plan
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