跑步训练日志

Published:

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。

半马成绩

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

WeekMonTueWedThuFriSatSun
1Rest✅4.8 km run✅8.1 km pace✅4.8 km runRest✅12.9✅Cross
2Rest✅4.8 km run✅8.1 km run✅4.8 km runRest✅14.5❌Cross
3Rest✅4.8 km run✅8.1 km pace✅4.8 km runRest✅9.7❌Cross
4Rest✅4.8 km run✅9.7 km pace❌4.8 km runRest✅17.7❌Cross
5Rest✅4.8 km run❌9.7 km run✅4.8 km runRest✅19.3✅Cross
6Rest✅4.8 km run✅9.7 km pace✅4.8 km runRest⏳14.5✅Cross
7Rest✅6.4 km run❌11.3 km pace✅6.4 km runRest✅22.5❌Cross
8Rest✅6.4 km run❌11.3 km run⏳6.4 km runRest⏳24.1Cross
9Rest6.4 km run11.3 km pace6.4 km runRestRestHalf Marathon
10Rest6.4 km run12.9 km pace6.4 km runRest27.4Cross
11Rest8.1 km run12.9 km run8.1 km runRest29.0Cross
12Rest8.1 km run12.9 km pace8.1 km runRest21.0Cross
13Rest8.1 km run8.1 km pace8.1 km runRest30.6Cross
14Rest8.1 km run12.9 km run8.1 km runRest19.3Cross
15Rest8.1 km run8.1 km pace8.1 km runRest32.2Cross
16Rest8.1 km run6.4 km pace8.1 km runRest19.3Cross
17Rest6.4 km run4.8 km run6.4 km runRest12.9Cross
18Rest4.8 km run3.2 km runRestRest3.2 km runMarathon

Week 8

DateDist.TimePaceNote
06/066.5546:267:0523⛰️
06/084.0125:266:20 
06/1021.032:22:076:4681⛰️

Week 7

DateDist.TimePaceNote
05/29  31:20🤸
05/306.441:006:24Outdoor + Treadmill
05/312.328:4612:30Treadmill
06/016.442:006:34Ourdoor + Treadmill
06/0317.202:17:157:59767⛰️

Week 6

DateDist.TimePaceNote
05/22  25:00🏋️
05/234.8136:437:3812⛰️
05/249:601:02:596:33Treadmill
05/264.8133:266:57Treadmill
05/277.5557:577:40118⛰️

Week 5

DateDist.TimePaceNote
05/164.8028:425:59Treadmill
05/174.8130:276:20Treadmill
05/2020.012:04:416:41100⛰️

Week 4

DateDist.TimePaceNote
05/094:8231:266:3292⛰️
05/1010.0859:075:52142⛰️
05/1318:011:57:266:31208⛰️

Week 3

DateDist.TimePaceNote
05/024.828:536:0194⛰️; 15min strength training
05/038.1157:587:09142⛰️
05/054.8128:375:57Treadmill
05/0610.1559:195:51116⛰️

Week 2

DateDist.TimePaceNote
04/24 1:55:22 🎾
04/254.9625:435:1168m ⛰️
04/268.1152:326:29135 ⛰️
04/27   Schedule changed
04/284.8127:215:41Treadmill
04/2915.011:36:036:24113 ⛰️

Week 1 (Year 2023)

DateDist.TimePaceNote
04/17 2:03:05 🎾
04/186.0233:225:3265m ⛰️
04/198.0159:177:24120m ⛰️
04/205.0134:136:5047m ⛰️
04/21 23:13 🏋️
04/2213.011:36:147:24185 ⛰️
04/23 25:00 🤸🏻