C*********p
发帖数: 213 | 1 Did a half marathon last weekend for 1:52
Felt somewhat easy, if I could have started from an earlier corral, might be
able to shave a minute or two. Did not push too much either, so might be
able to cut another couple of minutes.
I trained for 8 weeks with 20-25 mpw for this half.
Now I'd like to maintain my mileage level and hope to get to <1:40 before
year end, or sooner :)
Could you please take a look of my plan to see if it makes good sense?
I plan to repeat this month long cycle. As I make progress, I'll gradually
push pace faster in all the runs.
Thank you very much
Mon 5m@8:30
Tue Rest
Wed 1mWP+3*(1m@7:20+0.5m@jog)+1mCN
Thu 4m@8:30
Fri Rest
Sat 8m@8:30
Sun Soccer
Mon 5m@8:30
Tue Rest
Wed 5m@8:00
Thu 4m@8:30
Fri Rest
Sat 12m@8:30
Sun Soccer
Mon 5m@8:30
Tue Rest
Wed 1mWP+3*(1m@7:10+0.5m@jog)+1mCN
Thu 4m@8:30
Fri Rest
Sat 10m@8:30
Sun Soccer
Mon 5m@8:30
Tue Rest
Wed 5m@8:00
Thu 4m@8:30
Fri Rest
Sat 13m@8:30
Sun Soccer
Idea is 22-26-24-27 mpw alternate, with (speed+long)-(tempo+long) alternate.
For all the mono-paced runs, I'll gradually speed up toward the last mile of
the workout to reach goal pace of 7:30.
Most runs will be done on treadmill, probably will do the 12 or 13 miler or
both on asphalt.
Thanks a lot. |
j***y
发帖数: 5098 | 2 这计划根据什么制定的,
为什么这么快?
be
【在 C*********p 的大作中提到】
: Did a half marathon last weekend for 1:52
: Felt somewhat easy, if I could have started from an earlier corral, might be
: able to shave a minute or two. Did not push too much either, so might be
: able to cut another couple of minutes.
: I trained for 8 weeks with 20-25 mpw for this half.
: Now I'd like to maintain my mileage level and hope to get to <1:40 before
: year end, or sooner :)
: Could you please take a look of my plan to see if it makes good sense?
: I plan to repeat this month long cycle. As I make progress, I'll gradually
: push pace faster in all the runs.
|
C*********p
发帖数: 213 | 3 For the goal time of <1:40 (7:30 pace)
Are the runs too fast?
What paces should I use for the easy, long, tempo and speed runs?
In the plan I'm using (by guess) 8:30, 8:30, 8:00, and 7:20. Are they realistic?
【在 j***y 的大作中提到】
: 这计划根据什么制定的,
: 为什么这么快?
:
: be
|
S*********g
发帖数: 7653 | 4 可以一个星期都用7分半的pace跑所有的，你不是准备半马吗。。。 |
C*********p
发帖数: 213 | 5 7:30 for all? I don't think I can maintain that pace for longer than 4-5m :(
No need for speed variations for the easy/tempo/speed?
【在 S*********g 的大作中提到】
: 可以一个星期都用7分半的pace跑所有的，你不是准备半马吗。。。
|
b***i
发帖数: 10018 | 6 training paces should be derived from your current fitness, not your goal
fitness. according to what you said, 1:45 HM would be a little bit
aggressive already.
that gives your easy pace of 9:40, tempo pace of 7:47, interval pace of 7:11.
see, your hard runs should be faster, your easy runs should be much slower.
http://www.attackpoint.org/trainingpaces.jsp?dist=13.
11&units=miles&time=14500
realistic?
【在 C*********p 的大作中提到】
: For the goal time of <1:40 (7:30 pace)
: Are the runs too fast?
: What paces should I use for the easy, long, tempo and speed runs?
: In the plan I'm using (by guess) 8:30, 8:30, 8:00, and 7:20. Are they realistic?
|
y******n
发帖数: 4527 | 7 If you would insist your 20-25 mpw, please ignore the following.
If time is not an issue (e.g. being a mom with young kids), I suggest to run
longer other than faster.
Don't believe running slowly on daily basis can gain you a good time in a
race? Lots of folks are successful using this type of training method. It
just ask you to run longer distance with slower pace.
be
【在 C*********p 的大作中提到】
: Did a half marathon last weekend for 1:52
: Felt somewhat easy, if I could have started from an earlier corral, might be
: able to shave a minute or two. Did not push too much either, so might be
: able to cut another couple of minutes.
: I trained for 8 weeks with 20-25 mpw for this half.
: Now I'd like to maintain my mileage level and hope to get to <1:40 before
: year end, or sooner :)
: Could you please take a look of my plan to see if it makes good sense?
: I plan to repeat this month long cycle. As I make progress, I'll gradually
: push pace faster in all the runs.
|
y******n
发帖数: 4527 | 8 A lot of people made the mistake by taking training paces based on target
time (include myself sometimes).
11.
【在 b***i 的大作中提到】
: training paces should be derived from your current fitness, not your goal
: fitness. according to what you said, 1:45 HM would be a little bit
: aggressive already.
: that gives your easy pace of 9:40, tempo pace of 7:47, interval pace of 7:11.
: see, your hard runs should be faster, your easy runs should be much slower.
: http://www.attackpoint.org/trainingpaces.jsp?dist=13.
: 11&units=miles&time=14500
:
: realistic?
|
R*****s
发帖数: 41236 | 9 用target time也没错， 关键是target time得合理， 而且速度/里程
都是要循序渐进的， 不能跳太快。。。
【在 y******n 的大作中提到】
: A lot of people made the mistake by taking training paces based on target
: time (include myself sometimes).
:
: 11.
|
r****y
发帖数: 3412 | 10 我在trainingpeaks买了一个sub2的plan(牛人不要鄙视藕,呵呵).才刚follow了一周...
后面的plan都仔细看了.説点感想吧.其实我网上看了很多plan但是都搞不清自己的pace
最后还是买了一个.我3月底的半马成绩是2小时9分.四月乱跑了一个月40几mile.然后五
月初决定系统跟个plan看看..她们也有1:45分的plan.虽然俺很慢但是猜想pattern
style大概差不多.lz这个plan基本跟我用的一样.安排也挺合理的. 我的goal race
time是9:09..整个十周的所有long run, easy run大部分是10:30..后面有几个10:24.
基本算没有提过..tempo是8:54-9:00. mile repeat是8:24-8:15.差别就是tempo, mile
repeat越来越长..我想更快的plan速度上去但是easy, tempo, mile repeat大概等比
例增加吧.hope it helps.
btw, 楼上有牛人説都跑7:30.这个挺tough的.我lg上次race是1:53.回来也是决定就跑
tempo pace..一个月就伤了..现在看physical therapy呢..
be
【在 C*********p 的大作中提到】
: Did a half marathon last weekend for 1:52
: Felt somewhat easy, if I could have started from an earlier corral, might be
: able to shave a minute or two. Did not push too much either, so might be
: able to cut another couple of minutes.
: I trained for 8 weeks with 20-25 mpw for this half.
: Now I'd like to maintain my mileage level and hope to get to <1:40 before
: year end, or sooner :)
: Could you please take a look of my plan to see if it makes good sense?
: I plan to repeat this month long cycle. As I make progress, I'll gradually
: push pace faster in all the runs.
|
|
|
C*********p
发帖数: 213 | 11 Thank you all for the great advice
I'll use the easy pace baiji suggested 9:40 and try to increase my mpw.
Would 30mpw enough for my goal on half? It's really hard to find the time :(
【在 R*****s 的大作中提到】
: 用target time也没错， 关键是target time得合理， 而且速度/里程
: 都是要循序渐进的， 不能跳太快。。。
|
t****n
发帖数: 1347 | 12
Don't listen to this.
【在 S*********g 的大作中提到】
: 可以一个星期都用7分半的pace跑所有的，你不是准备半马吗。。。
|
R*****s
发帖数: 41236 | 13 我觉得30mpw good enough, 准备半马不需要很高的mileage..
多练练tempo(最影响半马成绩的一个训练）, 不晓得你上次
比赛有没有尽全力， 个人感觉140-145的目标可能比较靠谱。。
【在 C*********p 的大作中提到】
: Thank you all for the great advice
: I'll use the easy pace baiji suggested 9:40 and try to increase my mpw.
: Would 30mpw enough for my goal on half? It's really hard to find the time :(
|
S*********g
发帖数: 7653 | 14
pace 7:30 just 30miles are terribly easy
30miles/7<5miles/day....
【在 t****n 的大作中提到】
:
: Don't listen to this.
|
c*******r
发帖数: 13580 | 15 Ryan Hall说5:30 just 50 miles are terribly easy.
【在 S*********g 的大作中提到】
:
: pace 7:30 just 30miles are terribly easy
: 30miles/7<5miles/day....
|
S*********g
发帖数: 7653 | 16
what my point is
yes, people are different. Different ability,gift(if there exists)and so
on
but ourselves can not admit this...
In fact, I have a feeling that LZ is IMPLICIT BSO, so I should encourage
him! hehe
【在 c*******r 的大作中提到】
: Ryan Hall说5:30 just 50 miles are terribly easy.
|
c*******r
发帖数: 13580 | 17 but you should train at your current fitness level, not your genetic
potential.
【在 S*********g 的大作中提到】
:
: what my point is
: yes, people are different. Different ability,gift(if there exists)and so
: on
: but ourselves can not admit this...
: In fact, I have a feeling that LZ is IMPLICIT BSO, so I should encourage
: him! hehe
|
g**********y
发帖数: 14569 | 18 按这个网站算的，5K跑进20分，几乎等同于：
1:32跑半马
3:11:43跑全马
有那么乐观吗？
还是我定的5K跑sub-20目标太高了？个人以为按那个预测速度跑半马，全马，今生都不
一定达得到。
但是好象5K跑sub-20不是那么遥远...
11.
【在 b***i 的大作中提到】
: training paces should be derived from your current fitness, not your goal
: fitness. according to what you said, 1:45 HM would be a little bit
: aggressive already.
: that gives your easy pace of 9:40, tempo pace of 7:47, interval pace of 7:11.
: see, your hard runs should be faster, your easy runs should be much slower.
: http://www.attackpoint.org/trainingpaces.jsp?dist=13.
: 11&units=miles&time=14500
:
: realistic?
|
c*******r
发帖数: 13580 | 19 their formula works pretty well for me.
【在 g**********y 的大作中提到】
: 按这个网站算的，5K跑进20分，几乎等同于：
: 1:32跑半马
: 3:11:43跑全马
: 有那么乐观吗？
: 还是我定的5K跑sub-20目标太高了？个人以为按那个预测速度跑半马，全马，今生都不
: 一定达得到。
: 但是好象5K跑sub-20不是那么遥远...
:
: 11.
|
g**********y
发帖数: 14569 | 20 这么说看来sub-20离我还是很遥远的。
【在 c*******r 的大作中提到】
: their formula works pretty well for me.
|
|
|
R*****s
发帖数: 41236 | 21 跟人有关， 有人短跑厉害， 5K就容易， 有人耐力厉害， 越长越厉害。。
【在 g**********y 的大作中提到】
: 按这个网站算的，5K跑进20分，几乎等同于：
: 1:32跑半马
: 3:11:43跑全马
: 有那么乐观吗？
: 还是我定的5K跑sub-20目标太高了？个人以为按那个预测速度跑半马，全马，今生都不
: 一定达得到。
: 但是好象5K跑sub-20不是那么遥远...
:
: 11.
|
t****n
发帖数: 1347 | 22
我拿我的PR放进去看一下,居然相当靠谱:
My PRs:
5k 24min
10k 50min
HM 1:50
FM 3:52
就是全马慢了三分钟(它说是3:49).
【在 c*******r 的大作中提到】
: their formula works pretty well for me.
|
r*****s
发帖数: 590 | 23 hehe是的 版主这个网站很有帮助，年初时候也原样建议给我了
不过我的long/easy比这个网站建议的还要慢 不然坚持不下来
goal
7:11.
slower.
【在 b***i 的大作中提到】
: training paces should be derived from your current fitness, not your goal
: fitness. according to what you said, 1:45 HM would be a little bit
: aggressive already.
: that gives your easy pace of 9:40, tempo pace of 7:47, interval pace of 7:11.
: see, your hard runs should be faster, your easy runs should be much slower.
: http://www.attackpoint.org/trainingpaces.jsp?dist=13.
: 11&units=miles&time=14500
:
: realistic?
|
