在朋友清扬的鼓励下，连续参加了2022和2023的亚特兰大半程马拉松，成绩都在2小时+。终于下定决心，挑战一把2024年亚特兰大全程马拉松。目前打算认真记录一下备战训练日志。
以下是我觉得还不错的训练计划:
目前决定使用Marathon Training : Novice 2来备战首马，希望自己能坚持，不要随意跳进度或偷懒。
The plan
| Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|
| 1 | Rest | ✅4.8 km run | ✅8.1 km pace | ✅4.8 km run | Rest | ✅12.9 | ✅Cross |
| 2 | Rest | ✅4.8 km run | ✅8.1 km run | ✅4.8 km run | Rest | ✅14.5 | ❌Cross |
| 3 | Rest | ✅4.8 km run | ✅8.1 km pace | ✅4.8 km run | Rest | ✅9.7 | ❌Cross |
| 4 | Rest | ✅4.8 km run | ✅9.7 km pace | ❌4.8 km run | Rest | ✅17.7 | ❌Cross |
| 5 | Rest | ✅4.8 km run | ❌9.7 km run | ✅4.8 km run | Rest | ✅19.3 | ✅Cross |
| 6 | Rest | ✅4.8 km run | ✅9.7 km pace | ✅4.8 km run | Rest | ⏳14.5 | ✅Cross |
| 7 | Rest | ✅6.4 km run | ❌11.3 km pace | ✅6.4 km run | Rest | ✅22.5 | ❌Cross |
| 8 | Rest | ✅6.4 km run | ❌11.3 km run | ⏳6.4 km run | Rest | ⏳24.1 | Cross |
| 9 | Rest | 6.4 km run | 11.3 km pace | 6.4 km run | Rest | Rest | Half Marathon |
| 10 | Rest | 6.4 km run | 12.9 km pace | 6.4 km run | Rest | 27.4 | Cross |
| 11 | Rest | 8.1 km run | 12.9 km run | 8.1 km run | Rest | 29.0 | Cross |
| 12 | Rest | 8.1 km run | 12.9 km pace | 8.1 km run | Rest | 21.0 | Cross |
| 13 | Rest | 8.1 km run | 8.1 km pace | 8.1 km run | Rest | 30.6 | Cross |
| 14 | Rest | 8.1 km run | 12.9 km run | 8.1 km run | Rest | 19.3 | Cross |
| 15 | Rest | 8.1 km run | 8.1 km pace | 8.1 km run | Rest | 32.2 | Cross |
| 16 | Rest | 8.1 km run | 6.4 km pace | 8.1 km run | Rest | 19.3 | Cross |
| 17 | Rest | 6.4 km run | 4.8 km run | 6.4 km run | Rest | 12.9 | Cross |
| 18 | Rest | 4.8 km run | 3.2 km run | Rest | Rest | 3.2 km run | Marathon |
Week 8
| Date | Dist. | Time | Pace | Note |
|---|
| 06/06 | 6.55 | 46:26 | 7:05 | 23⛰️ |
| 06/08 | 4.01 | 25:26 | 6:20 | |
| 06/10 | 21.03 | 2:22:07 | 6:46 | 81⛰️ |
Week 7
| Date | Dist. | Time | Pace | Note |
|---|
| 05/29 | | | 31:20 | 🤸 |
| 05/30 | 6.4 | 41:00 | 6:24 | Outdoor + Treadmill |
| 05/31 | 2.3 | 28:46 | 12:30 | Treadmill |
| 06/01 | 6.4 | 42:00 | 6:34 | Ourdoor + Treadmill |
| 06/03 | 17.20 | 2:17:15 | 7:59 | 767⛰️ |
Week 6
| Date | Dist. | Time | Pace | Note |
|---|
| 05/22 | | | 25:00 | 🏋️ |
| 05/23 | 4.81 | 36:43 | 7:38 | 12⛰️ |
| 05/24 | 9:60 | 1:02:59 | 6:33 | Treadmill |
| 05/26 | 4.81 | 33:26 | 6:57 | Treadmill |
| 05/27 | 7.55 | 57:57 | 7:40 | 118⛰️ |
Week 5
| Date | Dist. | Time | Pace | Note |
|---|
| 05/16 | 4.80 | 28:42 | 5:59 | Treadmill |
| 05/17 | 4.81 | 30:27 | 6:20 | Treadmill |
| 05/20 | 20.01 | 2:04:41 | 6:41 | 100⛰️ |
Week 4
| Date | Dist. | Time | Pace | Note |
|---|
| 05/09 | 4:82 | 31:26 | 6:32 | 92⛰️ |
| 05/10 | 10.08 | 59:07 | 5:52 | 142⛰️ |
| 05/13 | 18:01 | 1:57:26 | 6:31 | 208⛰️ |
Week 3
| Date | Dist. | Time | Pace | Note |
|---|
| 05/02 | 4.8 | 28:53 | 6:01 | 94⛰️; 15min strength training |
| 05/03 | 8.11 | 57:58 | 7:09 | 142⛰️ |
| 05/05 | 4.81 | 28:37 | 5:57 | Treadmill |
| 05/06 | 10.15 | 59:19 | 5:51 | 116⛰️ |
Week 2
| Date | Dist. | Time | Pace | Note |
|---|
| 04/24 | | 1:55:22 | | 🎾 |
| 04/25 | 4.96 | 25:43 | 5:11 | 68m ⛰️ |
| 04/26 | 8.11 | 52:32 | 6:29 | 135 ⛰️ |
| 04/27 | | | | Schedule changed |
| 04/28 | 4.81 | 27:21 | 5:41 | Treadmill |
| 04/29 | 15.01 | 1:36:03 | 6:24 | 113 ⛰️ |
Week 1 (Year 2023)
| Date | Dist. | Time | Pace | Note |
|---|
| 04/17 | | 2:03:05 | | 🎾 |
| 04/18 | 6.02 | 33:22 | 5:32 | 65m ⛰️ |
| 04/19 | 8.01 | 59:17 | 7:24 | 120m ⛰️ |
| 04/20 | 5.01 | 34:13 | 6:50 | 47m ⛰️ |
| 04/21 | | 23:13 | | 🏋️ |
| 04/22 | 13.01 | 1:36:14 | 7:24 | 185 ⛰️ |
| 04/23 | | 25:00 | | 🤸🏻 |