正文

我刚刚DIY了一个跑步计划,你看看。目的是希望以后能保持5K 的水平,随时能冲击10K。

(2015-08-21 17:35:13) 下一个
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total mileage Date Comment
                     
0           2 m run 25-30 min run or CT   8/17 - 8/23  
                     
1 Rest 1.5 m run CT or Rest 1.5 m run Rest 2 m run 25-30 min run or CT 7 8/24 - 8/30  
2 Rest 2 m run CT or Rest 2 m run Rest 2.5 m run 25-30 min run or CT 8.5 8/31 - 9/6  
3 Rest 2.5 mi run CT or Rest 2 m run Rest 3.5 m run 30-35 min run or CT 10 9/7 - 9/13  
4 Rest 1.5 m run CT or Rest 1.5 m run Rest 2 m run 25-30 min run or CT 7 9/14 - 9/20 rest week
                     
5 Rest 1.5 m run CT or Rest 1.5 m run Rest 2 m run 25-30 min run or CT 7 9/21 - 9/27  
6 Rest 2 m run CT or Rest 2 m run Rest 2.5 m run 25-30 min run or CT 8.5 9/28 - 10/4  
7 Rest 2.5 mi run CT or Rest 2 m run Rest 3.5 m run 30-35 min run or CT 10 10/5 - 10/11  
8 Rest 1.5 m run CT or Rest 1.5 m run Rest 2 m run 25-30 min run or CT 7 10/12 - 10/18 rest week
                     
9 Rest 2.5 m run CT or Rest 2 m run Rest 3.5 m run 35 min run or CT 10 10/17 - 10/25  
10 Rest 3 m run CT or Rest 2.5 m run Rest 4 m run 35-40 min run or CT 12.5 10/26 - 11/1  
11 Rest 3 m run CT or Rest 2.5 m run Rest 4.5 m run 35-40 min run or CT 13 11/2 - 11/8  
12 Rest 1.5 m run CT or Rest 1.5 m run Rest 2 m run 25-30 min run or CT 7 11/9 - 11/15 rest week
                     
13 Rest 2.5 m run CT or Rest 2 m run Rest 3.5 m run 35 min run or CT 10 11/16 - 11/22  
14 Rest 3 m run CT or Rest 2.5 m run Rest 4 m run 35-40 min run or CT 12.5 11/23 - 11/29  
15 Rest 3 m run CT or Rest 2.5 m run Rest 4.5 m run 35-40 min run or CT 13 11/30 - 12/6  
16 Rest 1.5 m run CT or Rest 1.5 m run Rest 2 m run 25-30 min run or CT 7 12/7 - 12/13 rest week
                     
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