R*****s
发帖数: 41236 | 1 包括初级中级高级3个16周计划，以及说明，我觉得非常的言简意赅，
有兴趣的可以看看, 当然他家的高级计划跟这里很多人比都不算啥了..
基本也是依据预期的MP来训练，高级计划最后几周也有tempo+long的组合拳...
http://www.baa.org/programs/training-programs/marathon-training
Rest Day
All training programs must have planned recovery. How often this takes place
is highly variable between athletes. Some people take two or three days off
from training each week. Others rarely take a day off. Everyone should have
planned easy days with little or no training. The program has the recovery
day set every Monday, which is a day many people usually have as their easy
day.
Interval Workouts
Tuesday nights are the set interval workout night. This is an important
weekly workout, but not as important as many runners think. Runners should
get in 3-5 miles of fast paced-running with intervals generally ranging from
800 meters to 3,000 meters (about 2 miles). A common training flaw is that
runners in marathon training do their interval workouts too fast and do not
fully recover for their other workouts during the week. The pace of the
intervals should usually fall between your current 10K and 5K race pace.
Distance Runs
This is your typical daily run, which we suggest be three days per week for
most people. The length and pace of your distance runs will vary from person
to person and how you feel at the time. The distance runs in the schedule
are the most flexible in terms of your training. If you're feeling tired,
then cut back on the distance and pace of the run. Likewise, do the same if
the weather conditions are poor. This day is a great day to do some
alternate form of exercise if you cross-train.
Medium-Long Runs (MLR)
These runs appear in the marathon training program on alternate Thursdays.
The MLR is important training run done at a fairly steady pace (
approximately 30 seconds per mile slower than marathon pace) for 10-14 miles.
Marathon Tempo Running
Often overlooked and increasingly important for faster marathoners. If your
projected marathon pace is faster than the pace at which you typically train
, then marathon tempo running is an extremely important component. Marathon
Tempo is defined as the pace that is within 10 seconds of your projected
marathon pace. If your projected marathon pace is 7:00 per mile, then you
should do your tempo running at 6:50 to 7:10 per mile. Do not run these
training sessions any faster than the prescribed pace.
Long Runs
We're all very familiar with the weekly long run, which is an important
piece of the marathon training puzzle. The long run can be the most
beneficial, but also can cause the most damage if done too hard, too long,
and too frequently. The program cycles the long runs in three week cycles (
shorter to longer). One of the keys to marathon success is doing some tempo
running within the long run. Most of the long run pace is done 30 seconds to
a minute or more slower than projected marathon pace. It is important to do
some running at your projected marathon pace during your long run, usually
in the middle or to conclude the run. That way, when you hit the 20-mile
marker during the marathon your legs will be somewhat familiar with
maintaining that pace. Long runs do not necessarily need to be done every
week throughout the program. It may be beneficial to take one week off a
month from the long runs.
The Last Few Weeks
Tapering is what every marathoner tries to do in the last three weeks
leading up to the marathon. Unfortunately you can ruin months of training by
not reducing your training enough or by reducing your training too much.
The goal of the taper is to get you to the starting line in the best fitness
and the most rested state possible. Total mileage comes down in the last
two to three weeks, mostly in the distance runs and long runs. It is
important to continue to do interval and tempo workouts during the taper,
albeit at a slightly reduced volume. Everyone's last few days will be
different. Some like to take off completely; others like to run a little the
day prior to the marathon. This is something you may want to experiment
with in the days prior to the two scheduled races. | w***u
发帖数: 724 | 2 赞，比我Facebook收到的芝马计划靠谱多了，那个就是酱油计划。这个中级计划都超出
我能力了，我的周里程极限就是60多一点。
place
off
have
recovery
easy
【在 R*****s 的大作中提到】
: 包括初级中级高级3个16周计划，以及说明，我觉得非常的言简意赅，
: 有兴趣的可以看看, 当然他家的高级计划跟这里很多人比都不算啥了..
: 基本也是依据预期的MP来训练，高级计划最后几周也有tempo+long的组合拳...
: http://www.baa.org/programs/training-programs/marathon-training
: Rest Day
: All training programs must have planned recovery. How often this takes place
: is highly variable between athletes. Some people take two or three days off
: from training each week. Others rarely take a day off. Everyone should have
: planned easy days with little or no training. The program has the recovery
: day set every Monday, which is a day many people usually have as their easy
| R*****s
发帖数: 41236 | 3 包括初级中级高级3个16周计划，以及说明，我觉得非常的言简意赅，
有兴趣的可以看看, 当然他家的高级计划跟这里很多人比都不算啥了..
基本也是依据预期的MP来训练，高级计划最后几周也有tempo+long的组合拳...
http://www.baa.org/programs/training-programs/marathon-training
Rest Day
All training programs must have planned recovery. How often this takes place
is highly variable between athletes. Some people take two or three days off
from training each week. Others rarely take a day off. Everyone should have
planned easy days with little or no training. The program has the recovery
day set every Monday, which is a day many people usually have as their easy
day.
Interval Workouts
Tuesday nights are the set interval workout night. This is an important
weekly workout, but not as important as many runners think. Runners should
get in 3-5 miles of fast paced-running with intervals generally ranging from
800 meters to 3,000 meters (about 2 miles). A common training flaw is that
runners in marathon training do their interval workouts too fast and do not
fully recover for their other workouts during the week. The pace of the
intervals should usually fall between your current 10K and 5K race pace.
Distance Runs
This is your typical daily run, which we suggest be three days per week for
most people. The length and pace of your distance runs will vary from person
to person and how you feel at the time. The distance runs in the schedule
are the most flexible in terms of your training. If you're feeling tired,
then cut back on the distance and pace of the run. Likewise, do the same if
the weather conditions are poor. This day is a great day to do some
alternate form of exercise if you cross-train.
Medium-Long Runs (MLR)
These runs appear in the marathon training program on alternate Thursdays.
The MLR is important training run done at a fairly steady pace (
approximately 30 seconds per mile slower than marathon pace) for 10-14 miles.
Marathon Tempo Running
Often overlooked and increasingly important for faster marathoners. If your
projected marathon pace is faster than the pace at which you typically train
, then marathon tempo running is an extremely important component. Marathon
Tempo is defined as the pace that is within 10 seconds of your projected
marathon pace. If your projected marathon pace is 7:00 per mile, then you
should do your tempo running at 6:50 to 7:10 per mile. Do not run these
training sessions any faster than the prescribed pace.
Long Runs
We're all very familiar with the weekly long run, which is an important
piece of the marathon training puzzle. The long run can be the most
beneficial, but also can cause the most damage if done too hard, too long,
and too frequently. The program cycles the long runs in three week cycles (
shorter to longer). One of the keys to marathon success is doing some tempo
running within the long run. Most of the long run pace is done 30 seconds to
a minute or more slower than projected marathon pace. It is important to do
some running at your projected marathon pace during your long run, usually
in the middle or to conclude the run. That way, when you hit the 20-mile
marker during the marathon your legs will be somewhat familiar with
maintaining that pace. Long runs do not necessarily need to be done every
week throughout the program. It may be beneficial to take one week off a
month from the long runs.
The Last Few Weeks
Tapering is what every marathoner tries to do in the last three weeks
leading up to the marathon. Unfortunately you can ruin months of training by
not reducing your training enough or by reducing your training too much.
The goal of the taper is to get you to the starting line in the best fitness
and the most rested state possible. Total mileage comes down in the last
two to three weeks, mostly in the distance runs and long runs. It is
important to continue to do interval and tempo workouts during the taper,
albeit at a slightly reduced volume. Everyone's last few days will be
different. Some like to take off completely; others like to run a little the
day prior to the marathon. This is something you may want to experiment
with in the days prior to the two scheduled races. | w***u
发帖数: 724 | 4 赞，比我Facebook收到的芝马计划靠谱多了，那个就是酱油计划。这个中级计划都超出
我能力了，我的周里程极限就是60多一点。
place
off
have
recovery
easy
【在 R*****s 的大作中提到】
: 包括初级中级高级3个16周计划，以及说明，我觉得非常的言简意赅，
: 有兴趣的可以看看, 当然他家的高级计划跟这里很多人比都不算啥了..
: 基本也是依据预期的MP来训练，高级计划最后几周也有tempo+long的组合拳...
: http://www.baa.org/programs/training-programs/marathon-training
: Rest Day
: All training programs must have planned recovery. How often this takes place
: is highly variable between athletes. Some people take two or three days off
: from training each week. Others rarely take a day off. Everyone should have
: planned easy days with little or no training. The program has the recovery
: day set every Monday, which is a day many people usually have as their easy
| R*****s
发帖数: 41236 | 5 嗯，我主要觉得他的pace啥的说的比较靠谱，我个人觉得，3小时开外的人，
mileage 70mpw就足够了， 很多230-240的其实也就70mpw....
练马，qulity比quantity更重要...
【在 w***u 的大作中提到】
: 赞，比我Facebook收到的芝马计划靠谱多了，那个就是酱油计划。这个中级计划都超出
: 我能力了，我的周里程极限就是60多一点。
:
: place
: off
: have
: recovery
: easy
| x******g
发帖数: 2165 | 6 其实我也是这么认为，准备把recovery， easy 砍掉，重质量
【在 R*****s 的大作中提到】
: 嗯，我主要觉得他的pace啥的说的比较靠谱，我个人觉得，3小时开外的人，
: mileage 70mpw就足够了， 很多230-240的其实也就70mpw....
: 练马，qulity比quantity更重要...
| R*****s
发帖数: 41236 | 7 的确有人这么练的, 叫first, 也bq了....不过一般人包括elite一般还是easy/long 占
总量的70%以上...
【在 x******g 的大作中提到】
: 其实我也是这么认为，准备把recovery， easy 砍掉，重质量
| s******8
发帖数: 4192 | 8 大牛解释下计划到底怎么跑的吧。我是看得一头雾水。 | R*****t
发帖数: 2115 | 9 谢谢分享，很有参考价值，特别是beginner 16wk program。 | h*****n
发帖数: 1105 | 10 Cool. I am looking for an intermediate plan. It came in just right in time
. Thanks for recommendation. |
|
