Advanced Marathon Training Schedule

by Christine Luff

Koj puas tau khaws koj lub neej yav tom ntej? Yog tias koj tau ua ntau tshaj ib lub voj voos, koj twb khiav tsib hnub hauv ib lub lim tiam, thiab koj tuaj yeem khiav mus txog 8 mais kom zoo, qhov kev tshaj lij no yuav zoo rau koj. Ua tib zoo saib ntawm qhov kev zov me nyuam (saib daim qauv hauv qab) thiab pom tias koj xav li cas. Yog tias nws zoo li tej zaum nws yuav nyuaj dhau tam sim no, sim Sim Intermediate Marathon Schedule .

Lus qhia txog cov caij nyoog marathon:

Kev cob qhia kev sib tw (CT): Kev ua haujlwm sib tw tso cai rau koj muab koj cov pob qij txha thiab khiav cov leeg nqaij, thaum tseem ua haujlwm ntawm koj daim cardio. Thaum lub sij hawm hu rau CT, ua ib qho kev ua si lwm yam tshaj li khiav (caij tsheb kauj vab, ua luam dej, elliptical tus kws qhia) ntawm kev siv zog li 45 rau 60 feeb.

Tempo Run: Tempo sau pab koj pib tsim koj lub chaw pib, uas yog qhov tseem ceeb rau kev sib tw ceev dua. Siv sijhawm 40 xuab moos, piv txwv, pib koj khiav nrog 5 mus rau 10 feeb ntawm kev yoojyim, tom qab 15 mus rau 20 feeb ntawm khiav ntawm 10K pace. Xaus nrog 5 mus rau 10 feeb tso txias. Yog hais tias koj tsis paub meej koj tus 10K pace, khiav ntawm ib pace uas pom tau tias "zoo hnyav."

Zog-cob qhia: Siv 20-25 feeb ua lub cev thiab txo tus cwj pwm. Nov yog qee cov qauv coj mus xyaum ua haujlwm .

Lub sijhawm ua haujlwm dhau los (IW): Tom qab 10-feeb kev sov siab, khiav lub caij nyoog ntawm kev sib tw ntawm cov haiv neeg (saib hauv qab), mam li zoo rov qab mus ceev 2 feeb ua ntej koj pib lub caij nyoog tom ntej.

Tag nrho cov sij hawm nrog cooldown 10-feeb.

Yooj Yooj Zuj Zus (EP): Cov sau no yuav tsum tau ua ntawm kev yooj yim, xis nyob. Koj yuav tsum tau ua pa thiab tham tau yooj yim. Qhov no tseem yog koj txoj kev khiav haujlwm (hnub vas xaum).

Cov Pace Race (RP): Cov npe no (los yog cov feem ntawm cov npe) yuav tsum tau ua rau koj kwv yees li ntawm marathon haiv neeg pace (RP).

Yog tias koj tsis paub hais tias koj qhov kev sib tw marathon yog pace, ntxiv 30-45 feeb li ib mais mus rau koj cov nyiaj ib nrab marathon. Koj tuaj yeem siv lub sijhawm tsis ntev los no los twv seb koj kwv yees li cas ntawm kev sib tw marathon yuav tsum yog.

So: Kev so yog qhov tseem ceeb rau koj txoj kev rov zoo los ntawm kev rov qab los thiab kev raug mob . Koj cov leeg tsim kho thiab kho lawv tus kheej thaum koj so. Kev khiav txhua txhua hnub tuaj yeem ua rau raug mob thiab raug mob. Hnub Friday yog ib hnub zoo rau kev so, raws li koj yuav tau khiav rau hnub Thursday thiab yuav muaj koj ntev khiav hnub tom qab.

Ceebtoom: Koj tuaj yeem hloov sijhawm rau koj raws sijhawm. Yog hais tias koj tsis khoom ib hnub, nws zoo heev swap ib hnub so rau ib hnub khiav. Piv txwv, qee cov neeg khiav dej num nyiam ua lawv cov hnub ntev rau hnub Sunday, yog li koj tuaj yeem ua koj tus EP khiav rau hnub Friday, so rau hnub Saturday, thiab ua koj lub hnub khiav ntev.