Burn _Marathon-Training-Plans (BURN Reference)

1

弋力整理

2

3

Marathon Goals (HHMM)

500

445

430

415

400

355

350

345

340

335

330

325

320

315

310

305

300

255

250

245

240

235

4

RACE Marathon Pace

MP

11:27

10:52

10:18

9:44

9:09

8:58

8:46

8:35

8:23

8:12

8:01

7:49

7:38

7:26

7:15

7:03

6:52

6:40

6:29

6:18

6:06

5:55

5

Recovery

E

14:22

13:43

13:02

12:22

11:42

11:28

11:15

11:01

10:48

10:34

10:19

10:08

9:53

9:38

9:25

9:11

8:57

8:43

8:28

8:15

8:00

7:46

6

Easy Aerobic A (WU/CD)

E

13:32

12:55

12:16

11:38

11:00

10:40

10:34

10:21

10:08

9:55

9:41

9:28

9:16

9:02

8:49

8:36

8:23

8:10

7:56

7:43

7:30

7:17

7

Easy Aerobic B

E

12:41

12:05

11:28

10:52

10:15

10:00

9:51

9:39

9:27

9:14

9:02

8:49

8:38

8:25

8:13

8:01

7:48

7:36

7:23

7:11

6:58

6:46

8

Moderate Aerobic Long Run

L

12:16

11:41

11:05

10:29

9:53

9:38

9:29

9:18

9:06

8:53

8:42

8:29

8:18

8:06

7:54

7:42

7:29

7:17

7:05

6:53

6:41

6:29

9

Marathon Pace TEMPO

T

11:27

10:52

10:18

9:44

9:09

8:58

8:46

8:35

8:23

8:12

8:01

7:49

7:38

7:26

7:15

7:03

6:52

6:40

6:29

6:18

6:06

5:55

10

Stength Interval (6M total/each)

I

11:17

10:42

10:08

9:34

8:59

8:48

8:36

8:25

8:13

8:02

7:51

7:39

7:28

7:16

7:05

6:53

6:42

6:30

6:19

6:08

5:56

5:45

11

Speed Interval (800, 1200, 1600) @10K

I

10:30

9:58

9:27

8:55

8:24

8:13

8:03

7:52

7:42

7:31

7:21

7:10

7:00

6:49

6:39

6:28

6:18

6:07

5:57

5:46

5:36

5:25

12

Speed Interval (400) @5K pace

I

10:04

9:34

9:04

8:33

8:03

7:53

7:43

7:33

7:23

7:13

7:03

6:53

6:43

6:33

6:23

6:12

6:02

5:52

5:42

5:32

5:22

5:12

13

400M time at 5K speed

150

143

135

127

120

118

115

113

110

108

105

103

100

98

95

92

90

87

85

82

80

78

14

15

16

Hansons 高级班计划 Hansons Adavnced Marathon 18-Week Training Plan (ref HANSONS MARATHON METHOD 2ED - 2016, Table 4.4) See Table B.2 (p272) for Details about pre-/post training warm up / cool down / dynamic stretching etc.

17

Week

Week Starting from (Monday)

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Weekly Miles

18

Boston

M2B

TSFM

SRM

Chicago

NYCM

CIM

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Actual

19

1

12/12

01/23

03/20

04/24

06/05

07/03

07/31

1

Rest

6 E

8 E

26

0

20

2

12/19

01/30

03/27

05/01

06/12

07/10

08/07

2

6 E

12 x 400

Rest

6 E

8 E

41

0

21

3

12/26

02/06

04/03

05/08

06/19

07/17

08/14

3

6 E

8 x 600

Rest

6 T

7 E

6 E

10 L

46

0

22

4

01/02

02/13

04/10

05/15

06/26

07/24

08/21

4

6 E

6 x 800

Rest

6 T

6 E

8 E

45

0

23

5

01/09

02/20

04/17

05/22

07/03

07/31

08/28

5

6 E

5 x 1000

Rest

6 T

7 E

6 E

12 L

47

0

24

6

01/16

02/27

04/24

05/29

07/10

08/07

09/04

6

6 E

4 x 1200

Rest

7 T

6 E

10 E

8 E

47

0

25

7

01/23

03/06

05/01

06/05

07/17

08/14

09/11

7

6 E

400+800+
1200+
1600+1200+
800+400

Rest

7 T

7 E

8 E

14 L

54

0

26

8

01/30

03/13

05/08

06/12

07/24

08/21

09/18

8

6 E

3 x 1600

Rest

7 T

6 E

10 E

49

0

27

9

02/06

03/20

05/15

06/19

07/31

08/28

09/25

9

8 E

6 x 800

Rest

8 T

7 E

8 E

15 L

57

0

28

10

02/13

03/27

05/22

06/26

08/07

09/04

10/02

10

6 E

3 x 1600

Rest

8 T

6 E

10 E

50

0

29

11

02/20

04/03

05/29

07/03

08/14

09/11

10/09

11

8 E

6 x 1M

Rest

8 T

7 E

8 E

16 L

61

0

30

12

02/27

04/10

06/05

07/10

08/21

09/18

10/16

12

6 E

4 x 1.5M

Rest

9 T

6 E

10 E

55

0

31

13

03/06

04/17

06/12

07/17

08/28

09/25

10/23

13

8 E

3 x 2M

Rest

9 T

7 E

8 E

16 L

62

0

32

14

03/13

04/24

06/19

07/24

09/04

10/02

10/30

14

6 E

2 x 3M

Rest

9 T

6 E

10 E

55

0

33

15

03/20

05/01

06/26

07/31

09/11

10/09

11/06

15

8 E

3 x 2M

Rest

10 T

7 E

8 E

16 L

63

0

34

16

03/27

05/08

07/03

08/07

09/18

10/16

11/13

16

6 E

4 x 1.5M

Rest

10 T

6 E

10 E

56

0

35

17

04/03

05/15

07/10

08/14

09/25

10/23

11/20

17

8 E

6 x 1M

Rest

10 T

7 E

8 E

55

0

36

18

04/10

05/22

07/17

08/21

10/02

10/30

11/27

18

6 E

5 E

Rest

6 E

3 E

Race

29

0

37

19

04/17

05/29

07/24

08/28

10/09

11/06

12/04

19

Boston

Rest

26

0

38

39

40

计划源于Hansons. 细节请仔细阅读Hansons.

41

42

汉森初级班计划
Hansons Beginner Marathon 18-Week Training Plan (ref HANSONS MARATHON METHOD 2ED - 2016, Table 4.3) Hansons
See Table B.1 (p268) for details about pre-/post training warm up / cool down / dynamic stretching etc.

43

Week

Week Starting from (Monday)

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Weekly Miles

44

Boston

M2B

TSFM

SRM

Chicago

NYCM

CIM

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Actual

45

1

12/12

01/23

03/20

04/24

06/05

07/03

07/31

1

Rest

3 E

Rest

3 E

4 E

10

0

46

2

12/19

01/30

03/27

05/01

06/12

07/10

08/07

2

Rest

2 E

Rest

3 E

4 E

15

0

47

3

12/26

02/06

04/03

05/08

06/19

07/17

08/14

3

Rest

4 E

Rest

4 E

5 E

21

0

48

4

01/02

02/13

04/10

05/15

06/26

07/24

08/21

4

Rest

5 E

Rest

3 E

5 E

21

0

49

5

01/09

02/20

04/17

05/22

07/03

07/31

08/28

5

Rest

5 E

Rest

4 E

5 E

4 E

6 E

24

0

50

6

01/16

02/27

04/24

05/29

07/10

08/07

09/04

6

4 E

12 x 400

Rest

5 T

4 E

8 E

39

0

51

7

01/23

03/06

05/01

06/05

07/17

08/14

09/11

7

4 E

8 x 600

Rest

5 T

5 E

6 E

10 L

38

0

52

8

01/30

03/13

05/08

06/12

07/24

08/21

09/18

8

6 E

6 x 800

Rest

5 T

6 E

10 L

41

0

53

9

02/06

03/20

05/15

06/19

07/31

08/28

09/25

9

5 E

5 x 1000

Rest

8 T

5 E

15 L

47

0

54

10

02/13

03/27

05/22

06/26

08/07

09/04

10/02

10

7 E

4 x 1200

Rest

8 T

6 E

8 E

10 L

46

0

55

11

02/20

04/03

05/29

07/03

08/14

09/11

10/09

11

5 E

6 x 1M

Rest

8 T

5 E

8 E

16 L

54

0

56

12

02/27

04/10

06/05

07/10

08/21

09/18

10/16

12

5 E

4 x 1.5M

Rest

9 T

5 E

8 E

10 L

49

0

57

13

03/06

04/17

06/12

07/17

08/28

09/25

10/23

13

7 E

3 x 2M

Rest

9 T

6 E

16 L

56

0

58

14

03/13

04/24

06/19

07/24

09/04

10/02

10/30

14

5 E

2 x 3M

Rest

9 T

5 E

8 E

10 L

49

0

59

15

03/20

05/01

06/26

07/31

09/11

10/09

11/06

15

7 E

3 x 2M

Rest

10 T

6 E

16 L

57

0

60

16

03/27

05/08

07/03

08/07

09/18

10/16

11/13

16

5 E

4 x 1.5M

Rest

10 T

5 E

8 E

10 L

50

0

61

17

04/03

05/15

07/10

08/14

09/25

10/23

11/20

17

7 E

6 x 1M

Rest

10 T

6 E

8 E

49

0

62

18

04/10

05/22

07/17

08/21

10/02

10/30

11/27

18

5 E

Rest

6 E

5 E

3 E

RACE

50

0

63

64

汉森初马/完赛计划
Hansons Just Finish Marathon 18-Week Training Plan (ref HANSONS MARATHON METHOD 2ED - 2016, Table 4.2)

65

Week

Week Starting from (Monday)

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Weekly Miles

66

Boston

M2B

TSFM

SRM

Chicago

NYCM

CIM

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Actual

67

1

12/12

01/23

03/20

04/24

06/05

07/03

07/31

1

Rest

3 E

Rest

3 E

4 E

12

0

68

2

12/19

01/30

03/27

05/01

06/12

07/10

08/07

2

Rest

2 E

Rest

3 E

4 E

16

0

69

3

12/26

02/06

04/03

05/08

06/19

07/17

08/14

3

Rest

3 E

Rest

4 E

5 E

21

0

70

4

01/02

02/13

04/10

05/15

06/26

07/24

08/21

4

Rest

4 E

Rest

3 E

5 E

4 E

20

0

71

5

01/09

02/20

04/17

05/22

07/03

07/31

08/28

5

Rest

5 E

Rest

4 E

5 E

4 E

6 E

24

0

72

6

01/16

02/27

04/24

05/29

07/10

08/07

09/04

6

4 E

5 E

Rest

5 E

4 E

8 E

34

0

73

7

01/23

03/06

05/01

06/05

07/17

08/14

09/11

7

4 E

5 E

Rest

5 E

4 E

6 E

10 L

34

0

74

8

01/30

03/13

05/08

06/12

07/24

08/21

09/18

8

6 E

Rest

6 E

5 E

6 E

10 L

39

0

75

9

02/06

03/20

05/15

06/19

07/31

08/28

09/25

9

5 E

Rest

5 E

6 E

5 E

15 L

41

0

76

10

02/13

03/27

05/22

06/26

08/07

09/04

10/02

10

7 E

5 E

Rest

6 E

5 E

8 E

10 L

41

0

77

11

02/20

04/03

05/29

07/03

08/14

09/11

10/09

11

5 E

7 E

Rest

5 E

6 E

8 E

16 L

47

0

78

12

02/27

04/10

06/05

07/10

08/21

09/18

10/16

12

5 E

7 E

Rest

6 E

5 E

8 E

10 L

41

0

79

13

03/06

04/17

06/12

07/17

08/28

09/25

10/23

13

7 E

5 E

Rest

5 E

6 E

16 L

45

0

80

14

03/13

04/24

06/19

07/24

09/04

10/02

10/30

14

5 E

7 E

Rest

6 E

5 E

8 E

10 L

41

0

81

15

03/20

05/01

06/26

07/31

09/11

10/09

11/06

15

7 E

5 E

Rest

5 E

6 E

16 L

45

0

82

16

03/27

05/08

07/03

08/07

09/18

10/16

11/13

16

5 E

Rest

5 E

8 E

10 L

38

0

83

17

04/03

05/15

07/10

08/14

09/25

10/23

11/20

17

7 E

5 E

Rest

5 E

6 E

8 E

37

0

84

18

04/10

05/22

07/17

08/21

10/02

10/30

11/27

18

5 E

Rest

5 E

4 E

3 E

RACE

48

0

85

86

Hanson Half-Marathon Method - Luke Humphrey with Keith and Kevin Hanson (Please purchase this book and/or the Hansons Marathon Method Book. Plan is NOT ENOUGH)

87

ref P93 etc Pace Chart - See Hansons Half-Marathon Method book for more details

88

对应的全马时间基本是 2*H＋5/10

4:00

3:50

3:40

2:40

89

2*半马时间 (HHMM)

5:00

4:45

4:30

4:15

4:00

3:55

3:50

3:45

3:40

3:35

3:30

3:25

3:20

3:15

3:10

3:05

3:00

2:55

2:50

2:45

2:40

2:35

90

半马完赛时间 (HHMM)

2:30

2:22

2:15

2:07

2:00

1:57

1:55

1:52

1:50

1:47

1:45

1:42

1:40

1:37

1:35

1:32

1:30

1:27

1:25

1:22

1:20

1:17

91

RACE Marathon Pace

MP

11:27

10:52

10:18

9:44

9:09

8:58

8:46

8:35

8:23

8:12

8:01

7:49

7:38

7:26

7:15

7:03

6:52

6:40

6:29

6:18

6:06

5:55

92

Recovery

E

14:22

13:43

13:02

12:22

11:42

11:28

11:15

11:01

10:48

10:34

10:19

10:08

9:53

9:38

9:25

9:11

8:57

8:43

8:28

8:15

8:00

7:46

93

Easy Aerobic A (WU/CD)

E

13:32

12:55

12:16

11:38

11:00

10:40

10:34

10:21

10:08

9:55

9:41

9:28

9:16

9:02

8:49

8:36

8:23

8:10

7:56

7:43

7:30

7:17

94

Easy Aerobic B

E

12:41

12:05

11:28

10:52

10:15

10:00

9:51

9:39

9:27

9:14

9:02

8:49

8:38

8:25

8:13

8:01

7:48

7:36

7:23

7:11

6:58

6:46

95

Moderate Aerobic Long Run

L

12:16

11:41

11:05

10:29

9:53

9:38

9:29

9:18

9:06

8:53

8:42

8:29

8:18

8:06

7:54

7:42

7:29

7:17

7:05

6:53

6:41

6:29

96

Half Marathon Pace TEMPO

T

11:27

10:52

10:18

9:44

9:09

8:58

8:46

8:35

8:23

8:12

8:01

7:49

7:38

7:26

7:15

7:03

6:52

6:40

6:29

6:18

6:06

5:55

97

Stength Interval (6M total/each)

I

11:17

10:42

10:08

9:34

8:59

8:48

8:36

8:25

8:13

8:02

7:51

7:39

7:28

7:16

7:05

6:53

6:42

6:30

6:19

6:08

5:56

5:45

98

Speed Interval (800, 1000, 1200, 1600)

I

10:30

9:58

9:27

8:55

8:24

8:13

8:03

7:52

7:42

7:31

7:21

7:10

7:00

6:49

6:39

6:28

6:18

6:07

5:57

5:46

5:36

5:25

99

Speed Interval (400)

I

10:04

9:34

9:04

8:33

8:03

7:53

7:43

7:33

7:23

7:13

7:03

6:53

6:43

6:33

6:23

6:12

6:02

5:52

5:42

5:32

5:22

5:12

100

400M time at 5K speed

150

143

135

127

120

118

115

113

110

108

105

103

100

98

95

92

90

87

85

82

80

78

101

102

103

104

汉森初半马/完赛计划
Hansons Just Finish Marathon 18-Week Training Plan (ref HANSONS HALF MARATHON , Table 4.4)

105

Week

Week Starting from (Monday)

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Weekly Miles

106

Boston

TSFM

SRM

SJRnR

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Actual

107

1

12/12

03/20

04/24

06/05

1

Rest

2 E

Rest

2 E

3 E

7

0

108

2

12/19

03/27

05/01

06/12

2

Rest

2 E

Rest

2 E

Rest

2 E

3 E

9

0

109

3

12/26

04/03

05/08

06/19

3

Rest

3 E

Rest

3 E

Rest

3 E

4 E

13

0

110

4

01/02

04/10

05/15

06/26

4

Rest

3 E

Rest

3 E

2 E

3 E

5 E

16

0

111

5

01/09

04/17

05/22

07/03

5

Rest

3 E

Rest

4 E

2 E

3 E

6 E

18

0

112

6

01/16

04/24

05/29

07/10

6

2 E

3 E

Rest

4 E

2 E

3 E

6 E

20

0

113

7

01/23

05/01

06/05

07/17

7

3 E

Rest

4 E

3 E

7 E

23

0

114

8

01/30

05/08

06/12

07/24

8

3 E

4 E

Rest

4 E

3 E

8 L

25

0

115

9

02/06

05/15

06/19

07/31

9

3 E

5 E

Rest

5 E

3 E

4 E

6 E

26

0

116

10

02/13

05/22

06/26

08/07

10

3 E

5 E

Rest

5 E

3 E

4 E

8 L

28

0

117

11

02/20

05/29

07/03

08/14

11

4 E

5 E

Rest

5 E

4 E

6 E

28

0

118

12

02/27

06/05

07/10

08/21

12

3 E

5 E

Rest

5 E

4 E

5 E

10 L

32

0

119

13

03/06

06/12

07/17

08/28

13

4 E

5 E

Rest

5 E

3 E

6 E

8 E

31

0

120

14

03/13

06/19

07/24

09/04

14

3 E

5 E

Rest

5 E

4 E

5 E

10 L

32

0

121

15

03/20

06/26

07/31

09/11

15

4 E

5 E

Rest

5 E

3 E

6 E

8 E

31

0

122

16

03/27

07/03

08/07

09/18

16

4 E

5 E

Rest

5 E

4 E

5 E

10 L

32

0

123

17

04/03

07/10

08/14

09/25

17

4 E

Rest

4 E

3 E

6 E

24

0

124

18

04/10

07/17

08/21

10/02

18

3 E

4 E

Rest

3 E

RACE

29.1

0

125

126

127

汉森初半马/初级计划
Hansons Beginer Marathon 18-Week Training Plan (ref HANSONS HALF MARATHON , Table 4.1)

128

Week

Week Starting from (Monday)

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Weekly Miles

129

Boston

TSFM

SRM

SJRnR

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Actual

130

1

12/12

03/20

04/24

06/05

1

Rest

3 E

3

Rest

3 E

3

4 E

4

10

131

2

12/19

03/27

05/01

06/12

2

Rest

2 E

2

Rest

3 E

3

3 E

3

3 E

3

4 E

4

15

132

3

12/26

04/03

05/08

06/19

3

Rest

4 E

4

Rest

4 E

4

4 E

4

4 E

4

5 E

5

21

133

4

01/02

04/10

05/15

06/26

4

Rest

5 E

5

Rest

3 E

3

3 E

3

5 E

5

6 E

6

22

134

5

01/09

04/17

05/22

07/03

5

Rest

5 E

5

Rest

3 T

6

5 E

5

4 E

4

8 E

8

28

135

6

01/16

04/24

05/29

07/10

6

4 E

4

12x400

9

Rest

3 T

6

4 E

4

5 E

5

9 E

9

37

136

7

01/23

05/01

06/05

07/17

7

4 E

4

8x600

7

Rest

3 T

6

4 E

4

6 E

6

10 L

10

37

137

8

01/30

05/08

06/12

07/24

8

6 E

6

6x800

6

Rest

4 T

7

5 E

5

6 E

6

10 L

10

40

138

9

02/06

05/15

06/19

07/31

9

5 E

5

5x1K

8

Rest

4 T

7

5 E

5

5 E

5

10 L

10

40

139

10

02/13

05/22

06/26

08/07

10

6 E

6

4x1200

7

Rest

4 T

7

5 E

5

5 E

5

12 L

12

42

140

11

02/20

05/29

07/03

08/14

11

5 E

5

6x1

10.5

Rest

5 T

8

6 E

6

5 E

5

10 L

10

44.5

141

12

02/27

06/05

07/10

08/21

12

5 E

5

4x1.5

11

Rest

5 T

8

5 E

5

6 E

6

12 L

12

47

142

13

03/06

06/12

07/17

08/28

13

6 E

6

3x2

10

Rest

5 T

8

6 E

6

5 E

5

10 L

10

45

143

14

03/13

06/19

07/24

09/04

14

5 E

5

2x3

10

Rest

6 T

9

5 E

5

6 E

6

12 L

12

47

144

15

03/20

06/26

07/31

09/11

15

7 E

7

3x2

10

Rest

6 T

9

6 E

6

5 E

5

10 L

10

47

145

16

03/27

07/03

08/07

09/18

16

5 E

5

4x1.5

11

Rest

6 T

9

5 E

5

6 E

6

12 L

12

48

146

17

04/03

07/10

08/14

09/25

17

5 E

5

4x1

8

Rest

5 T

8

6 E

6

5 E

5

8 E

8

40

147

18

04/10

07/17

08/21

10/02

18

5 E

5

5 E

5

Rest

6 E

6

5 E

5

3 E

3

RACE

13.1

37.1

148

149

150

汉森初半马/高级计划
Hansons Adanced Half Marathon 18-Week Training Plan (ref HANSONS HALF MARATHON , Table 4.3)

151

Week

Week Starting from (Monday)

Week

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Weekly Miles

152

Boston

TSFM

SRM

SJRnR

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Pace

HR

Miles

Plan

Actual

153

1

12/12

03/20

04/24

06/05

1

Rest

4 E

4

3 E

3

4 E

4

6 E

6

17

154

2

12/19

03/27

05/01

06/12

2

4 E

4

12x400

9

Rest

3 T

6

4 E

4

4 E

4

6 E

6

33

155

3

12/26

04/03

05/08

06/19

3

4 E

4

8x600

8

Rest

3 T

6

5 E

5

5 E

5

7 E

7

35

156

4

01/02

04/10

05/15

06/26

4

4 E

4

6x800

7

Rest

3 T

6

4 E

4

6 E

6

8 E

8

35

157

5

01/09

04/17

05/22

07/03

5

4 E

4

5x1K

8

Rest

4 T

7

5 E

5

6 E

6

10 E

10

40

158

6

01/16

04/24

05/29

07/10

6

5 E

5

4x1200

7

Rest

4 T

7

6 E

6

6 E

6

12 L

12

43

159

7

01/23

05/01

06/05

07/17

7

5 E

5

3x1600

8

Rest

4 T

7

6 E

6

5 E

5

10 E

10

41

160

8

01/30

05/08

06/12

07/24

8

6 E

6

5x1K

8

Rest

5 T

8

6 E

6

6 E

6

12 L

12

46

161

9

02/06

05/15

06/19

07/31

9

5 E

5

6x800

8

Rest

5 T

8

6 E

6

5 E

5

10 E

10

42

162

10

02/13

05/22

06/26

08/07

10

7 E

7

12x400

9

Rest

5 T

8

5 E

5

6 E

6

12 L

12

47

163

11

02/20

05/29

07/03

08/14

11

5 E

5

6x1

11

Rest

6 T

9

6 E

6

5 E

5

10 E

10

46

164

12

02/27

06/05

07/10

08/21

12

5 E

5

4x1.5

11

Rest

6 T

9

5 E

5

6 E

6

14 L

14

50

165

13

03/06

06/12

07/17

08/28

13

7 E

7

3x2

10

Rest

6 T

9

6 E

6

5 E

5

10 E

10

47

166

14

03/13

06/19

07/24

09/04

14

5 E

5

2x3

10

Rest

7 T

10

5 E

5

6 E

6

14 L

14

50

167

15

03/20

06/26

07/31

09/11

15

7 E

7

3x2

10

Rest

7 T

10

6 E

6

5 E

5

10 E

10

48

168

16

03/27

07/03

08/07

09/18

16

5 E

5

4x1.5

11

Rest

7 T

10

5 E

5

6 E

6

14 L

14

51

169

17

04/03

07/10

08/14

09/25

17

7 E

7

6x1

11

Rest

5 T

8

6 E

6

5 E

5

8 E

8

45

170

18

04/10

07/17

08/21

10/02

18

5 E

5

5 E

5

Rest

6 E

6

5 E

5

3 E

3

RACE

13.1

37.1

171

172

173

RnR12周计划：

http://cdn.runrocknroll.com/files/2015/03/30_nat.pdf

174

175

汉森半马计划

176

第一周

完赛

初级

高级

177

Mon

Rest

178

Tue

Rest

179

Wed

Rest

180

Thu

2 E

Rest

4 E

181

Fri

Rest

3 E

182

Sat

2 E

3 E

4 E

183

Sun

3 E

4 E

6 E

184

周里程

7

10

17

185

186

汉森半马计划

187

第二周

完赛

初级

高级

188

Mon

Rest

4 E

189

Tue

2 E

12x400

190

Wed

Rest

191

Thu

2 E

3 E

3 T

192

Fri

Rest

3 E

4 E

193

Sat

2 E

3 E

4 E

194

Sun

3 E

4 E

6 E

195

周里程

9

15

33

196

197

汉森半马计划

198

第三周

完赛

初级

高级

199

Mon

4 E

200

Tue

8x600

201

Wed

202

Thu

3 T

203

Fri

5 E

204

Sat

5 E

205

Sun

7 E

206

周里程

13

21

35

	B	C	D	E	F	G	H	I	J
1	弋力整理			AM作者讲座：	https://www.humankinetics.com/AcuCustom/Sitename/DAM/091/Marathon_Training_webinar_2013.pdf
2	Advanced Marathoning 2nd p156-159 (Up to 55 miles per week 18-Week Schedule)
3	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly
4	1	Rest or XT	8LT with 4HMP	Rest or XT	9E	Rest or XT	4RE	12MLR	33
5	2	Rest or XT	8E w 10x100	Rest or XT	10E	Rest or XT	5RE	13L w 8MP	36
6	3	Rest or XT	10E	4RE	8LT w 4HMP	Rest or XT	4RE	14MLR	40
7	4	Rest or XT	8E w 10x100	5RE	10E	Rest or XT	4RE	15MLR	42
8	5	Rest or XT	9LT w 5HMP	5RE	10E	Rest or XT	5RE	16L w 10MP	45
9	6	Rest or XT	8E w 10x100	5RE	8E	Rest or XT	4RE	12MLR	37
10	7	Rest or XT	10LT w 5HMP	4RE	11MLR	Rest or XT	7E w 8x100	18L	50
11	8	Rest or XT	7RE + 6x100	12MLR	Rest or XT	10LT w 6HMP	5RE	20L	54
12	9	Rest or XT	6RE	14MLR	6RE	Rest or XT	6RE w 6x100	16L w 12MP	48
13	10	Rest or XT	8E	8I w 5x800m	5RE	Rest or XT	8E w 8x100	14MLR	43
14	11	Rest or XT	7RE w 6x100	11LT w 7HMP	Rest or XT	12MLR	5RE	20L	55
15	12	Rest or XT	8I w 5x600m	12MLR	Rest or XT	5RE w 6x100	13HMP Tuneup	17L	55
16	13	Rest or XT	8E	9I w 5x1000	Rest or XT	12MLR	5RE	18L w 14MP	52
17	14	Rest or XT	8I w 5x600	11MLR	Rest or XT	4RE w 6x100	13HMP Tuneup	17L	53
18	15	Rest or XT	7RE w 6x100	10I w 4x1200	Rest or XT	11 MLR	4RE	20L	52
19	16	Rest or XT	8I w 5x600	6RE	Rest or XT	4RE w 6x100	11HMP Tuneup	16L	45
20	17	Rest or XT	7E w 8x100	8I w 3x1600	Rest or XT	5RE w 6x100	Rest or XT	12MLR	32
21	18	Rest	6RE	7E with 2MP	Rest	4E w 6x100	4RE	RACE	22
22
23
24	Advanced Marathoning 2nd p160-163 (Up to 55 miles per week 12-Week Schedule)
25	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly
26	1	Rest or XT	8E w 10x100	Rest or XT	9E	Rest or XT	5RE	13L w 8MP	35
27	2	Rest or XT	11MLR	Rest or XT	8LT w 4HMP	Rest or XT	5RE	15MLR	39
28	3	Rest or XT	8E w 10x100	4RE	11MLR	Rest or XT	4RE	16L w 10MP	43
29	4	Rest or XT	5RE	10LT w 5HMP	11MLR	Rest or XT	4RE	17L	48
30	5	Rest or XT	Rest or XT	12MLR	Rest or XT	9LT w 4HMP	5RE	16L	42
31	6	Rest or XT	5RE	10I w 5x1000	12MLR	Rest or XT	6RE w 6x100	15L w 12MP	48
32	7	Rest or XT	6RE w 6x100	12MLR	Rest or XT	12LT w 7HMP	5RE	20L	55
33	8	Rest or XT	8I w 5x600	11MLR	Rest or XT	4RE w 6x100	13HMP Tuneup	17L	53
34	9	Rest or XT	7RE w 6x100	10I w 4x1200	Rest or XT	11 MLR	4RE	20L	52
35	10	Rest or XT	8I w 5x600	6RE	Rest or XT	4RE w 6x100	11HMP Tuneup	16L	45
36	11	Rest or XT	7E w 8x100	8I w 3x1600	Rest or XT	5RE w 6x100	Rest or XT	12MLR	32
37	12	Rest	6RE	7E with 2MP	Rest	4E w 6x100	4RE	RACE	22

	B	C	D	E	F	G	H	I	J
1	Jerry Tang 整理
2	Advanced Marathoning (Up to 70 miles per week 18-Week Schedule)
3	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly
4	1	Rest or XT	9LT with 4HMP	11 MLR	5RE	9E	5RE	15 MLR	54
5	2	Rest or XT	8E w 10x100	12 MLR	5RE	9E	5RE	16L w 8MP	55
6	3	Rest or XT	11 MLR	13 MLR	5RE	9LT with 4HMP	5RE	15MLR	58
7	4	Rest or XT	9E w 10x100	14 MLR	5RE	11 MLR	5RE	18MLR	62
8	5	Rest or XT	9LT w 5HMP	14 MLR	5RE	12 MLR	5RE	18L w 10MP	63
9	6	Rest or XT	8E w 10x100	12 MLR	5RE	10 E	5RE	15MLR	55
10	7	Rest or XT	10LT w 5HMP	14 MLR	5RE	11 MLR	7E w 8x100	21L	68
11	8	Rest or XT	6RE + 4RE	14 MLR	5RE	11LT w 6HMP	6RE	20L	66
12	9	Rest or XT	6RE + 4RE	15 MLR	6RE	13 MLR	7RE w 6x100	16L w 12MP	67
13	10	Rest or XT	9E	9I w 6x800m	6RE	11 MLR	8E w 8x100	15MLR	58
14	11	Rest or XT	6RE + 4RE	15 MLR	6RE	12LT w 7HMP	5RE	22L	70
15	12	Rest or XT	9I w 5x600m	14MLR	6E w 6x100	5RE	8K-15K Tuneup	18L	65-69
16	13	Rest or XT	10I w 6x1000m	15MLR	6RE + 4RE	12MLR	5RE	18L w 14MP	70
17	14	Rest or XT	9I w 5x600	14MLR	6E w 6x100	5RE	8K-15K Tuneup	17L	60-64
18	15	Rest or XT	6RE + 4RE	11I w 5x1200	14 MLR	8E w 8x100	5RE	20L	68
19	16	Rest or XT	7RE w 8x100	12MLR	5RE w 6x100	5RE	8K-10K Tuneup	17L	55
20	17	Rest or XT	7E w 8x100	4RE	8I w 3x1600m	5RE	6RE w 8x100	13MLR	43
21	18	Rest	7RE	7E with 2MP	5RE	5RE w 6x100	4RE	RACE	28
22
23
24	Advanced Marathoning (Up to 70 miles per week 12-Week Schedule)
25	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly
26	1	Rest or XT	8E w 10x100	11MLR	5RE	11MLR	5RE	15L w 8MP	55
27	2	Rest or XT	12MLR	11MLR	5RE	9LT w 4HMP	5RE	17L	59
28	3	Rest or XT	9E w 10x100	14MLR	5RE	12MLR	5RE	17L w 10MP	62
29	4	Rest or XT	13MLR	15MLR	5RE	10LT w 5HMP	5RE	18L	66
30	5	Rest or XT	8E w 10x100	15MLR	5RE	10LT w 4HMP	7E	17L	59
31	6	Rest or XT	6RE + 4RE	11I w 5x1200	15MLR	10E	6RE	18L w 12MP	70
32	7	Rest or XT	9E w 10x100	15MLR	7RE	12LT w 7HMP	6RE	21L	70
33	8	Rest or XT	9I w 5x600	15MLR	7RE w 6x100	6RE	8K-15K Tuneup	18L	64-68
34	9	Rest or XT	6RE + 4RE	11I w 6x1000	15MLR	8E	6RE	20L	70
35	10	Rest or XT	8I w 5x600	12MLR	6RE w 6x100	5RE	8K-10K Tuneup	17L	57-59
36	11	Rest or XT	8E w 10x100	4RE	8I w 3x1600	5RE	6RE w 10x100	13MLR	44
37	12	Rest	7RE	7E with 2MP	5RE	5RE w 6x100	4RE	RACE	28

	A	B	C	D	E	F	G	H	I
1			白教计划，弋力整理
2	2016年白教CIM训练计划 - 初级班
3	Week	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
4	1	Aerobic Base + Injury Prevention	Easy 45'	Easy 30'	Easy 45'	Cross Training	Easy 30'	Long 75'	Cross Training
5	2		Easy 55'	Easy 40'	Easy 60'	Cross Training	Easy 40'	Long 90'	Cross Training
6	3		Easy 60'	Easy 40'	Easy 65', last 5 min faster (MP+30s)	Cross Training	Easy 40'	Long 95'	Cross Training
7	4		Easy 55'	Easy 40'	Easy 60'	Cross Training	Easy 40'	Long 90'	Cross Training
8	5		Easy 45' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 40'	Easy 65', last 5 min faster (MP+30s)	Cross Training	Easy 40'	Long 95'	Cross Training
9	6		Easy 50' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 45'	Easy 70', last 10 min faster (MP+30s)	Cross Training	Easy 45'	Long 105'	Cross Training
10	7		Easy 50' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 45'	Easy 70', last 15 min faster (MP+30s)	Cross Training	Easy 45'	Long 120'	Cross Training
11	8		Easy 50' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 45'	Easy 60'	Cross Training	Easy 45'	Long 100'	Cross Training
12	9		Easy 50' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 45'	Easy 70', middle 40' faster (MP+30s)	Cross Training	Easy 45'	Long 120'	Cross Training
13	10		Easy 15' + Fartlek (60" fast + 90" recovery) x 8 + Easy 15'	Easy 45'	Easy 70', middle 40' faster (MP+30s)	Cross Training	Easy 45'	Long 135'	Cross Training
14	11		Easy 15' + Fartlek (2' fast + 3' recovery) x 4 + Easy 15'	Easy 45'	Easy 70', middle 40' faster (MP+30s)	Cross Training	Easy 45'	Long 150'	Cross Training
15	12		Easy 50' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 45'	Easy 70', middle 40' faster (MP+30s)	Cross Training	Easy 45'	Long 120'	Cross Training
16	13	Speed + Lactate Threshold	Easy 15' + Fartlek (3' fast + 1' recovery) x 5 + Easy 15'	Easy 45'	Easy 70', middle 40' MP	Cross Training	Easy 45'	Long 135'	Cross Training
17	14		Easy 15' + Fartlek (4' fast + 1' recovery) x 4 + Easy 15'	Easy 45'	Easy 70', middle 40' MP	Cross Training	Easy 45'	Long 150'	Cross Training
18	15		Easy 15' + Tempo Interval (8' fast @HMP + 2' recovery) x 3 + Easy 15'	Easy 45'	Easy 75', middle 45' MP	Cross Training	Easy 45'	Long 135'	Cross Training
19	16		Easy 15' + Tempo Interval (8' fast @HMP + 2' recovery) x 3 + Easy 15'	Easy 45'	Easy 80', middle 50' MP	Cross Training	Easy 45'	Long 145'	Cross Training
20	17		Easy 15' + Tempo Interval (8' fast @HMP + 2' recovery) x 3 + Easy 15'	Easy 45'	Easy 70', middle 40' MP	Cross Training	Easy 45'	Easy 45'	San Jose RnR 1/2
21	18	Lactate Threshold + Endurance	Easy 45'	Easy 45'	Easy 75', middle 45' MP	Cross Training	Easy 45'	Long 20 miles	Cross Training
22	19		Medium Long 80' @MP+60s, last 20' at MP+30s	Easy 45' @MP+90s	Warm Up 15' and 2 strides, Tempo 40' @MP-15s, Cool Down 2 strides and 15'	Cross Training	Easy 45' @MP+90s	Long 17 miles @MP+60' with last 5 miles at MP	Cross Training
23	20		Medium Long Progression 90' @MP+60s to MP+30s	Easy 45' @MP+90s	Warm Up 15' and 2 strides, 50' @MP, Cool Down 2 strides and 15'	Cross Training	Easy 45' @MP+90s	Long Progresssion 20 Miles @MP+120s to MP+30s	Cross Training
24	21		Easy 60' @MP+60s	Recovery 45' @MP+120s	Warm Up 15' and 2 strides, 55' @MP, Cool Down 2 strides and 15'	Cross Training	Easy 45' @MP+90s	Long 17 miles @MP+60' with last 6 miles at MP	Cross Training
25	22		Easy 15' + Tempo Interval (1 miles @MP-15s + 1' @MP+120') x 4 + Easy 15'	Recovery 45' @MP+120s	Warm Up 15' and 2 strides, 60' @MP, Cool Down 2 strides and 15'	Cross Training	Easy 45' @MP+90s	Long Run 20 Miles @MP+90s to MP+60s	Cross Training
26	23		Easy 15' + Tempo Interval (2 miles @MP-15s + 2' @MP+120') x 2 + Easy 15'	Recovery 45' @MP+120s	Warm Up 15' and 2 strides, 60' @MP, Cool Down 2 strides and 15'	Cross Training	Easy 45' @MP+90s	Long 18 miles @MP+60' with last 8 miles at MP	Cross Training
27	24		Easy 15' + Tempo Interval (1 miles @MP-15s + 1' @MP+120') x 4 + Easy 15'	Recovery 45' @MP+120s	Warm Up 15' and 2 strides, 60' @MP, Cool Down 2 strides and 15'	Cross Training	Easy 45' @MP+90s	Long Run 17 Miles @MP+90s to MP+60s	Cross Training
28	25		Easy 60' @MP+60s	Recovery 45' @MP+120s	Warm Up 15' and 2 strides, Tempo 30' @MP-15s, Cool Down 2 strides and 15'	Cross Training	Easy 45' @MP+90s	Long 11 miles @MP+60' with last 6 miles at MP	Cross Training
29	26		Easy 45' @MP+60s	Cross Training	Warm Up 15' and 2 strides, Tempo 20' @MP-15s, Cool Down 2 strides and 15'	Cross Training	Cross Training	Easy 30' @MP+60s	CIM

	A	B	C	D	E	F	G	H	I
1			白教计划，弋力整理
2	2016年白教CIM训练计划 - 中级班
3	Week	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
4	1	Aerobic Base + Injury Prevention	Easy 60'	Easy 45'	Easy 60'	Easy 45'	Easy 45'	Long 90'	Cross Training
5	2		Easy 70'	Easy 50'	Easy 70'	Easy 50'	Easy 50'	Long 100'	Cross Training
6	3		Easy 75', last 10 min faster (MP+30s)	Easy 50'	Easy 75', last 10 min faster (MP+30s)	Easy 50'	Easy 50'	Long 105'	Cross Training
7	4		Easy 65'	Easy 50'	Easy 65', last 10 min faster (MP+30s)	Easy 50'	Easy 50'	Long 95'	Cross Training
8	5		Easy 60' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 50'	Easy 75', last 10 min faster (MP+30s)	Easy 50'	Easy 50'	Long 105'	Cross Training
9	6		Easy 65' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 55'	Easy 75', last 15 min faster (MP+30s)	Easy 55'	Easy 55'	Long 115'	Cross Training
10	7		Easy 65' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 55'	Easy 75', last 20 min faster (MP+30s)	Easy 55'	Easy 55'	Long 130'	Cross Training
11	8		Easy 60' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 55'	Easy 65'	Easy 55'	Easy 55'	Long 115'	Cross Training
12	9		Easy 65' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 55'	Easy 75', middle 45' faster (MP+30s)	Easy 55'	Easy 55'	Long 130'	Cross Training
13	10		Easy 20' + Fartlek (60" fast + 90" recovery) x 10 + Easy 20'	Easy 55'	Easy 75', middle 45' faster (MP+30s)	Easy 55'	Easy 55'	Long 130'	Cross Training
14	11		Easy 20' + Fartlek (2' fast + 3' recovery) x 5 + Easy 20'	Easy 55'	Easy 75', middle 45' faster (MP+30s)	Easy 55'	Easy 55'	Long 145'	Cross Training
15	12		Easy 65' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 55'	Easy 75', middle 45' faster (MP+30s)	Easy 55'	Easy 55'	Long 130'	Cross Training
16	13	Speed + Lactate Threshold	Easy 20' + Fartlek (4' fast + 1' recovery) x 4 + Easy 20'	Easy 55'	Easy 75', middle 45' MP	Easy 55'	Easy 55'	Long 130'	Cross Training
17	14		Easy 20' + Fartlek (4' fast + 1' recovery) x 5 + Easy 20'	Easy 55'	Easy 75', middle 45' MP	Easy 55'	Easy 55'	Long 145'	Cross Training
18	15		Easy 20' + Tempo Interval (8' fast @HMP + 2' recovery) x 3 + Easy 20'	Easy 55'	Easy 80', middle 50' MP	Easy 55'	Easy 55'	Long 135'	Cross Training
19	16		Easy 20' + Tempo Interval (8' fast + 2' recovery) x 3 + Easy 20'	Easy 55'	Easy 85', middle 55' MP	Easy 55'	Easy 55'	Long 145'	Cross Training
20	17		Easy 20' + Tempo Interval (8' fast + 2' recovery) x 3 + Easy 20'	Easy 55'	Easy 75', middle 45' MP	Easy 55'	Easy 55'	Easy 45'	San Jose RnR 1/2
21	18	Lactate Threshold + Endurance	Easy 45'	Easy 55'	Easy 75', middle 45' MP	Easy 55'	Easy 55'	Long 21 Miles	Cross Training
22	19		Medium Long 85' @MP+60s, last 20' at MP+30s	Easy 55' @MP+90s	Warm Up 15' and 2 strides, Tempo 45' @MP-15s, Cool Down 2 strides and 15'	Recovery 55' @MP+120s	Easy 55' @MP+90s	Long 18 miles @MP+60' with last 6 miles at MP	Cross Training
23	20		Medium Long Progression 95' @MP+60s to MP+30s	Easy 55' @MP+90s	Warm Up 15' and 2 strides, 55' @MP, Cool Down 2 strides and 15'	Recovery 55' @MP+120s	Easy 55' @MP+90s	Long Progresssion 21 Miles @MP+120s to MP+30s	Cross Training
24	21		Medium Long 70' @MP+60s	Recovery 55' @MP+120s	Warm Up 15' and 2 strides, 60' @MP, Cool Down 2 strides and 15'	Recovery 55' @MP+120s	Easy 55' @MP+90s	Long 18 miles @MP+60' with last 7 miles at MP	Cross Training
25	22		Easy 15' + Tempo Interval (1 miles @MP-15s + 1' @MP+120') x 5 + Easy 15'	Recovery 55' @MP+120s	Warm Up 15' and 2 strides, 65' @MP, Cool Down 2 strides and 15'	Recovery 55' @MP+120s	Easy 55' @MP+90s	Long Run 21 Miles @MP+90s to MP+60s	Cross Training
26	23		Easy 15' + Tempo Interval (2 miles @MP-15s + 2' @MP+120') x 2 + 1 miles @MP-15s + Easy 15'	Recovery 55' @MP+120s	Warm Up 15' and 2 strides, 65' @MP, Cool Down 2 strides and 15'	Recovery 55' @MP+120s	Easy 55' @MP+90s	Long 19 miles @MP+60' with last 9 miles at MP	Cross Training
27	24		Easy 15' + Tempo Interval (1 miles @MP-15s + 1' @MP+120') x 5 + Easy 15'	Recovery 50' @MP+120s	Warm Up 15' and 2 strides, 60' @MP, Cool Down 2 strides and 15'	Recovery 50' @MP+120s	Easy 50' @MP+90s	Long Run 18 Miles @MP+90s to MP+60s	Cross Training
28	25		Medium Long 65' @MP+60s	Recovery 45' @MP+120s	Warm Up 15' and 2 strides, Tempo 35' @MP-15s, Cool Down 2 strides and 15'	Recovery 45' @MP+120s	Easy 45' @MP+90s	Long 12 miles @MP+60' with last 6 miles at MP	Cross Training
29	26		Easy 45' @MP+60s	Cross Training	Warm Up 15' and 2 strides, Tempo 20' @MP-15s, Cool Down 2 strides and 15'	Easy 30' @MP+60s	Cross Training	Easy 30' @MP+60s	CIM

	A	B	C	D	E	F	G	H	I
1			白教计划，弋力整理
2	2016年白教CIM训练计划 - 高级班
3	Week	Phase	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
4	1	Aerobic Base + Injury Prevention	Easy 75'	Easy 60'	Easy 75'	Easy 60'	Easy 60'	Long 105'	Easy 60'
5	2		Easy 80'	Easy 60'	Easy 80'	Easy 60'	Easy 60'	Long 110'	Easy 60'
6	3		Easy 80', last 10 min faster (MP+30s)	Easy 60'	Easy 85', last 10 min faster (MP+30s)	Easy 60'	Easy 60'	Long 120'	Easy 60'
7	4		Easy 80'	Easy 60'	Easy 80', last 10 min faster (MP+30s)	Easy 60'	Easy 60'	Long 110'	Easy 60'
8	5		Easy 65' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 60'	Easy 85', last 10 min faster (MP+30s)	Easy 60'	Easy 60'	Long 120'	Easy 60'
9	6		Easy 75' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 60'	Easy 90', last 15 min faster (MP+30s)	Easy 60'	Easy 65'	Long 130'	Easy 60'
10	7		Easy 80' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 60'	Easy 90', last 20 min faster (MP+30s)	Easy 60'	Easy 65'	Long 140'	Easy 60'
11	8		Easy 75' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 60'	Easy 75', last 20 min faster (MP+30s)	Easy 60'	Easy 65'	Long 130'	Easy 60'
12	9		Easy 75' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 60'	Easy 90', middle 60' faster (MP+30s)	Easy 60'	Easy 70'	Long 140'	Easy 60'
13	10		Easy 25' + Fartlek (60" fast + 90" recovery) x 10 + Easy 25'	Easy 60'	Easy 90', middle 60' faster (MP+30s)	Easy 60'	Easy 75'	Long 150'	Easy 60'
14	11		Easy 25' + Fartlek (2' fast + 3' recovery) x 5 + Easy 25'	Easy 60'	Easy 90', middle 60' faster (MP+30s)	Easy 60'	Easy 75'	Long 165'	Easy 60'
15	12		Easy 75' + Stride Workout 10 times 15 seconds starting at 5K race effort progressively down to 1500 race effort with 1' recovery jog between	Easy 60'	Easy 90', middle 60' faster (MP+30s)	Easy 60'	Easy 70'	Long 140'	Easy 60'
16	13	Speed + Lactate Threshold	Easy 25' + Fartlek (4' fast + 1' recovery) x 4 + Easy 25'	Easy 60'	Easy 90', middle 60' MP	Easy 60'	Easy 75'	Long 150'	Easy 60'
17	14		Easy 25' + Fartlek (4' fast + 1' recovery) x 5 + Easy 25'	Easy 60'	Easy 90', middle 60' MP	Easy 60'	Easy 75'	Long 165'	Easy 60'
18	15		Easy 25' + Tempo Interval (8' fast @HMP + 2' recovery) x 3 + Easy 25'	Easy 60'	Easy 90', middle 60' MP	Easy 60'	Easy 75'	Long 160'	Easy 60'
19	16		Easy 25' + Tempo Interval (8' fast @HMP + 2' recovery) x 4 + Easy 25'	Easy 60'	Easy 90', middle 60' MP	Easy 60'	Easy 75'	Long 165'	Easy 60'
20	17		Easy 25' + Tempo Interval (8' fast @HMP + 2' recovery) x 4 + Easy 25'	Easy 60'	Easy 90', middle 60' MP	Easy 60'	Easy 75'	Easy 45'	San Jose RnR 1/2
21	18	Lactate Threshold + Endurance	Easy 45'	Easy 60'	Easy 90', middle 60' MP	Easy 60'	Easy 75'	Long 22 miles	Easy 60'
22	19		Medium Long 90' @MP+60s, last 20' at MP+30s	Easy 60' @MP+90s	Warm Up 15' and 2 strides, Tempo 50' @MP-15s, Cool Down 2 strides and 15'	Recovery 60' @MP+120s	Easy 60' @MP+90s	Long 19 miles @MP+60' with last 7 miles at MP	Recovery 60' @MP+120s
23	20		Medium Long Progression 100' @MP+60s to MP+30s	Easy 60' @MP+90s	Warm Up 15' and 2 strides, 60' @MP, Cool Down 2 strides and 15'	Recovery 60' @MP+120s	Easy 60' @MP+90s	Long Progresssion 22 Miles @MP+120s to MP+30s	Recovery 60' @MP+120s
24	21		Medium Long 75' @MP+60s	Recovery 60' @MP+120s	Warm Up 15' and 2 strides, 65' @MP, Cool Down 2 strides and 15'	Recovery 60' @MP+120s	Easy 60' @MP+90s	Long 19 miles @MP+60' with last 8 miles at MP	Recovery 60' @MP+120s
25	22		Easy 15' + Tempo Interval (1 miles @MP-15s + 1' @MP+120') x 6 + Easy 15'	Recovery 60' @MP+120s	Warm Up 15' and 2 strides, 70' @MP, Cool Down 2 strides and 15'	Recovery 60' @MP+120s	Easy 60' @MP+90s	Long Run 22 Miles @MP+90s to MP+60s	Recovery 60' @MP+120s
26	23		Easy 15' + Tempo Interval (2 miles @MP-15s + 2' @MP+120') x 3 + Easy 15'	Recovery 60' @MP+120s	Warm Up 15' and 2 strides, 70' @MP, Cool Down 2 strides and 15'	Recovery 60' @MP+120s	Easy 60' @MP+90s	Long 20 miles @MP+60' with last 10 miles at MP	Recovery 60' @MP+120s
27	24		Easy 15' + Tempo Interval (1 miles @MP-15s + 1' @MP+120') x 6 + Easy 15'	Recovery 55' @MP+120s	Warm Up 15' and 2 strides, 60' @MP, Cool Down 2 strides and 15'	Recovery 55' @MP+120s	Easy 55' @MP+90s	Long Run 19 Miles @MP+90s to MP+60s	Recovery 55' @MP+120s
28	25		Medium Long 70' @MP+60s	Recovery 50' @MP+120s	Warm Up 15' and 2 strides, Tempo 40' @MP-15s, Cool Down 2 strides and 15'	Recovery 50' @MP+120s	Easy 50' @MP+90s	Long 13 miles @MP+60' with last 6 miles at MP	Cross Training
29	26		Easy 45' @MP+60s	Easy 45' @MP+60s	Warm Up 15' and 2 strides, Tempo 20' @MP-15s, Cool Down 2 strides and 15'	Easy 30' @MP+60s	Cross Training	Easy 30' @MP+60s	CIM

	B	C	D	E	F	G	H	I	J
1	弋力整理
2	Hansons Just Finish Marathon 18-Week Training Plan (ref HANSONS MARATHON METHOD 2ED - 2016, Table 4.2)
3	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly
4	1	Rest	Rest	Rest	3 E	Rest	3 E	4 E	12
5	2	Rest	2 E	Rest	3 E	3 E	3 E	4 E	16
6	3	Rest	3 E	Rest	4 E	4 E	4 E	5 E	21
7	4	Rest	4 E	Rest	3 E	3 E	5 E	4 E	20
8	5	Rest	5 E	Rest	4 E	5 E	4 E	6 E	24
9	6	4 E	5 E	Rest	5 E	4 E	8 E	8 E	34
10	7	4 E	5 E	Rest	5 E	4 E	6 E	10 L	34
11	8	6 E	6 E	Rest	6 E	5 E	6 E	10 L	39
12	9	5 E	5 E	Rest	5 E	6 E	5 E	15 L	41
13	10	7 E	5 E	Rest	6 E	5 E	8 E	10 L	41
14	11	5 E	7 E	Rest	5 E	6 E	8 E	16 L	47
15	12	5 E	7 E	Rest	6 E	5 E	8 E	10 L	41
16	13	7 E	5 E	Rest	5 E	6 E	6 E	16 L	45
17	14	5 E	7 E	Rest	6 E	5 E	8 E	10 L	41
18	15	7 E	5 E	Rest	5 E	6 E	6 E	16 L	45
19	16	5 E	5 E	Rest	5 E	5 E	8 E	10 L	38
20	17	7 E	5 E	Rest	5 E	6 E	6 E	8 E	37
21	18	5 E	5 E	Rest	5 E	4 E	3 E	RACE 26.2	48
22
23	Hansons Beginner Marathon 18-Week Training Plan (ref HANSONS MARATHON METHOD 2ED - 2016, Table 4.3)
24	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly
25	1	Rest	Rest	Rest	3 E	Rest	3 E	4 E	10
26	2	Rest	2 E	Rest	3 E	3 E	3 E	4 E	15
27	3	Rest	4 E	Rest	4 E	4 E	4 E	5 E	21
28	4	Rest	5 E	Rest	3 E	3 E	5 E	5 E	21
29	5	Rest	5 E	Rest	4 E	5 E	4 E	6 E	24
30	6	4 E	12 x 400	Rest	5 T	4 E	8 E	8 E	39
31	7	4 E	8 x 600	Rest	5 T	5 E	6 E	10 L	38
32	8	6 E	6 x 800	Rest	5 T	6 E	6 E	10 L	41
33	9	5 E	5 x 1000	Rest	8 T	5 E	5 E	15 L	47
34	10	7 E	4 x 1200	Rest	8 T	6 E	8 E	10 L	46
35	11	5 E	6 x 1M	Rest	8 T	5 E	8 E	16 L	54
36	12	5 E	4 x 1.5M	Rest	9 T	5 E	8 E	10 L	49
37	13	7 E	3 x 2M	Rest	9 T	6 E	6 E	16 L	56
38	14	5 E	2 x 3M	Rest	9 T	5 E	8 E	10 L	49
39	15	7 E	3 x 2M	Rest	10 T	6 E	6 E	16 L	57
40	16	5 E	4 x 1.5M	Rest	10 T	5 E	8 E	10 L	50
41	17	7 E	6 x 1M	Rest	10 T	6 E	6 E	8 E	49
42	18	5 E	5 E	Rest	6 E	5 E	3 E	RACE 26.2	50
43
44	Hansons Adavnced Marathon 18-Week Training Plan (ref HANSONS MARATHON METHOD 2ED - 2016, Table 4.4)
45	Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weekly
46	1	Rest	Rest	Rest	6 E	6 E	6 E	8 E	26
47	2	6 E	12 x 400	Rest	6 E	6 E	6 E	8 E	41
48	3	6 E	8 x 600	Rest	6 T	7 E	6 E	10 L	46
49	4	6 E	6 x 800	Rest	6 T	6 E	8 E	8 E	45
50	5	6 E	5 x 1000	Rest	6 T	7 E	6 E	12 L	47
51	6	6 E	4 x 1200	Rest	7 T	6 E	10 E	8 E	47
52	7	6 E	400+800+ 1200+ 1600+1200+ 800+400	Rest	7 T	7 E	8 E	14 L	54
53	8	6 E	3 x 1600	Rest	7 T	6 E	10 E	10 E	49
54	9	8 E	6 x 800	Rest	8 T	7 E	8 E	15 L	57
55	10	6 E	3 x 1600	Rest	8 T	6 E	10 E	10 E	50
56	11	8 E	6 x 1M	Rest	8 T	7 E	8 E	16 L	61
57	12	6 E	4 x 1.5M	Rest	9 T	6 E	10 E	10 E	55
58	13	8 E	3 x 2M	Rest	9 T	7 E	8 E	16 L	62
59	14	6 E	2 x 3M	Rest	9 T	6 E	10 E	10 E	55
60	15	8 E	3 x 2M	Rest	10 T	7 E	8 E	16 L	63
61	16	6 E	4 x 1.5M	Rest	10 T	6 E	10 E	10 E	56
62	17	8 E	6 x 1M	Rest	10 T	7 E	8 E	8 E	55
63	18	6 E	5 E	Rest	6 E	6 E	3 E	RACE 26.2	52

	B	C	D	E	F	G	H	I	J	K	L	M	N	P	Q	R	S	T	U	V	W	X	AA	AB	AC	AD	AE	AF	AG	AH	AI	AJ	AK	AL	AM	AN	AO	AP	AQ	AR	AS	AT	AU	AV	AW	AX
1	弋力整理
2	Hansons Recommended Training Paces (Table 3.5 page 92-93, 2nd Ed.) + Advanced Marathon Suggested Easy/Long Paces													Pace Relative Difference vs MP									Marathon Goals (HMM)		500	445	430	415	400	355	350	345	340	335	330	325	320	315	310	305	300	255	250	245	240	235
3	Marathon Goals (HMM)	RACE Marathon Pace	Recovery	AM 30% slower Easy	Easy Aerobic A	AM 20% slower Long	Easy Aerobic B	AM 10% slower Long	Moderate Aerobic Long Run	Marathon Pace TEMPO	Stength Interval	10K Speed	5K Speed	Recovery	Easy Aerobic A	Easy Aerobic B	Moderate Aerobic Long Run	Marathon Pace TEMPO	Stength Interval	10K Speed % > MP	Speed Interval sec < MP	5K Speed	RACE Marathon Pace	MP	11:27	10:52	10:18	9:44	9:09	8:58	8:46	8:35	8:23	8:12	8:01	7:49	7:38	7:26	7:15	7:03	6:52	6:40	6:29	6:18	6:06	5:55
4																							Recovery	E	14:22	13:43	13:02	12:22	11:42	11:28	11:15	11:01	10:48	10:34	10:19	10:08	9:53	9:38	9:25	9:11	8:57	8:43	8:28	8:15	8:00	7:46
5																							Easy Aerobic A (WU/CD)	E	13:32	12:55	12:16	11:38	11:00	10:40	10:34	10:21	10:08	9:55	9:41	9:28	9:16	9:02	8:49	8:36	8:23	8:10	7:56	7:43	7:30	7:17
6		MP	E		E		E		L	T	I	I	I	E	E	E	L	T	I	I	I	I	Easy Aerobic B	E	12:41	12:05	11:28	10:52	10:15	10:00	9:51	9:39	9:27	9:14	9:02	8:49	8:38	8:25	8:13	8:01	7:48	7:36	7:23	7:11	6:58	6:46
7	500	11:27	14:22	14:53	13:32	13:44	12:41	12:35	12:16	11:27	11:17	10:30	10:04	-20.30%	-15.40%	-9.70%	-6.70%	0.00%	10:00.0	9.00%	57:00.0	13.70%	Moderate Aerobic Long Run	L	12:16	11:41	11:05	10:29	9:53	9:38	9:29	9:18	9:06	8:53	8:42	8:29	8:18	8:06	7:54	7:42	7:29	7:17	7:05	6:53	6:41	6:29
8	445	10:52	13:43	14:07	12:55	13:02	12:05	11:57	11:41	10:52	10:42	9:58	9:34	-20.80%	-15.90%	-10.10%	-7.00%	0.00%	10:00.0	9.00%	54:00.0	13.60%	Marathon Pace TEMPO	T	11:27	10:52	10:18	9:44	9:09	8:58	8:46	8:35	8:23	8:12	8:01	7:49	7:38	7:26	7:15	7:03	6:52	6:40	6:29	6:18	6:06	5:55
9	430	10:18	13:02	13:23	12:16	12:21	11:28	11:19	11:05	10:18	10:08	9:27	9:04	-21.00%	-16.00%	-10.20%	-7.10%	0.00%	10:00.0	9.00%	51:00.0	13.60%	Stength Interval (6M total/each)	I	11:17	10:42	10:08	9:34	8:59	8:48	8:36	8:25	8:13	8:02	7:51	7:39	7:28	7:16	7:05	6:53	6:42	6:30	6:19	6:08	5:56	5:45
10	415	9:44	12:22	12:39	11:38	11:40	10:52	10:42	10:29	9:44	9:34	8:55	8:33	-21.30%	-16.30%	-10.40%	-7.20%	0.00%	10:00.0	9.20%	49:00.0	13.80%	Speed Interval (800, 1200, 1600)	I	10:30	9:58	9:27	8:55	8:24	8:13	8:03	7:52	7:42	7:31	7:21	7:10	7:00	6:49	6:39	6:28	6:18	6:07	5:57	5:46	5:36	5:25
11	400	9:09	11:42	11:53	11:00	10:58	10:15	10:03	9:53	9:09	8:59	8:24	8:03	-21.80%	-16.80%	-10.70%	-7.40%	0.00%	10:00.0	8.90%	45:00.0	13.70%	Speed Interval (400)	I	10:04	9:34	9:04	8:33	8:03	7:53	7:43	7:33	7:23	7:13	7:03	6:53	6:43	6:33	6:23	6:12	6:02	5:52	5:42	5:32	5:22	5:12
12	355	8:58	11:28	11:39	10:40	10:45	10:00	9:51	9:38	8:58	8:48	8:13	7:53	-21.80%	-15.90%	-10.30%	-6.90%	0.00%	10:00.0	9.10%	45:00.0	13.70%
13	350	8:46	11:15	11:23	10:34	10:31	9:51	9:38	9:29	8:46	8:36	8:03	7:43	-22.10%	-17.00%	-11.00%	-7.60%	0.00%	10:00.0	8.90%	43:00.0	13.60%
14	345	8:35	11:01	11:09	10:21	10:18	9:39	9:26	9:18	8:35	8:25	7:52	7:33	-22.10%	-17.10%	-11.10%	-7.70%	0.00%	10:00.0	9.10%	43:00.0	13.70%
15	340	8:23	10:48	10:53	10:08	10:03	9:27	9:13	9:06	8:23	8:13	7:42	7:23	-22.40%	-17.30%	-11.30%	-7.90%	0.00%	10:00.0	8.90%	41:00.0	13.50%
16	335	8:12	10:34	10:39	9:55	9:50	9:14	9:01	8:53	8:12	8:02	7:31	7:13	-22.40%	-17.30%	-11.20%	-7.70%	0.00%	10:00.0	9.10%	41:00.0	13.60%
17	330	8:01	10:19	10:25	9:41	9:37	9:02	8:49	8:42	8:01	7:51	7:21	7:03	-22.30%	-17.20%	-11.30%	-7.90%	0.00%	10:00.0	9.10%	40:00.0	13.70%
18	325	7:49	10:08	10:09	9:28	9:22	8:49	8:35	8:29	7:49	7:39	7:10	6:53	-22.90%	-17.40%	-11.30%	-7.90%	0.00%	10:00.0	9.10%	39:00.0	13.60%
19	320	7:38	9:53	9:55	9:16	9:09	8:38	8:23	8:18	7:38	7:28	7:00	6:43	-22.80%	-17.60%	-11.60%	-8.00%	0.00%	10:00.0	9.00%	38:00.0	13.60%
20	315	7:26	9:38	9:39	9:02	8:55	8:25	8:10	8:06	7:26	7:16	6:49	6:33	-22.80%	-17.70%	-11.70%	-8.20%	0.00%	10:00.0	9.00%	37:00.0	13.50%
21	310	7:15	9:25	9:25	8:49	8:42	8:13	7:58	7:54	7:15	7:05	6:39	6:23	-23.00%	-17.80%	-11.80%	-8.20%	0.00%	10:00.0	9.00%	36:00.0	13.60%
22	305	7:03	9:11	9:09	8:36	8:27	8:01	7:45	7:42	7:03	6:53	6:28	6:12	-23.20%	-18.00%	-12.10%	-8.40%	0.00%	10:00.0	9.00%	35:00.0	13.70%
23	300	6:52	8:57	8:55	8:23	8:14	7:48	7:33	7:29	6:52	6:42	6:18	6:02	-23.30%	-18.10%	-12.00%	-8.20%	0.00%	10:00.0	9.00%	34:00.0	13.80%
24	255	6:40	8:43	8:40	8:10	8:00	7:36	7:20	7:17	6:40	6:30	6:07	5:52	-23.50%	-18.40%	-12.30%	-8.50%	0.00%	10:00.0	9.00%	33:00.0	13.60%
25	250	6:29	8:28	8:25	7:56	7:46	7:23	7:07	7:05	6:29	6:19	5:57	5:42	-23.40%	-18.30%	-12.20%	-8.50%	0.00%	10:00.0	9.00%	32:00.0	13.70%
26	245	6:18	8:15	8:11	7:43	7:33	7:11	6:55	6:53	6:18	6:08	5:46	5:32	-23.60%	-18.40%	-12.30%	-8.50%	0.00%	10:00.0	9.20%	32:00.0	13.90%
27	240	6:06	8:00	7:55	7:30	7:19	6:58	6:42	6:41	6:06	5:56	5:36	5:22	-23.80%	-18.70%	-12.40%	-8.70%	0.00%	10:00.0	8.90%	30:00.0	13.70%
28	235	5:55	7:46	7:41	7:17	7:06	6:46	6:30	6:29	5:55	5:45	5:25	5:12	-23.80%	-18.80%	-12.60%	-8.70%	0.00%	10:00.0	9.20%	30:00.0	13.80%
29	230									貌似BURN有人快到这里了！
30	225									需要加页。。。
31	220
32	215
33	210
34	205

	A	B	C	D	E	G	H	I	J	K	L	M	N	P	Q	R
1	弋力整理
2	Resting HR (因人而异）	RestHR	57
3	最大心律，也是每人不同。会随着年龄递减	MaxHR	188
4
5				MaxHR%		HR	ResHRR%							AM Table 1.2
6			188	100%	SPEED INTERVAL	188	100%								Max HR%	HR Reserve %
7			187	99%	SPEED INTERVAL	187	99%							VO2Max (5K Pace)	93-95	91-94
8			186	98%	SPEED INTERVAL	186	98%							Lactate Threshold	82-91	77-88
9			184	97%	SPEED INTERVAL	184	97%							Marathon Pace	79-88	73-84
10			182	96%	SPEED INTERVAL	182	95%	VO2Max						Long/Medium Long	74-84	65-78
11			181	95%	STRENGTH INTERVAL	181	95%	VO2Max						Generic Aerobic (Easy)	70-81	62-75
12			179	94%	STRENGTH INTERVAL	179	93%	VO2Max						Recover	<76	<70
13			177	93%	STRENGTH INTERVAL	177	92%	VO2Max
14			175	92%	STRENGTH INTERVAL	175	90%							温度湿度的影响：
15			173	91%	STRENGTH INTERVAL	173	89%		LT					40-60F+ 干燥天气正常
16			171	90%	STRENGTH INTERVAL	171	87%		LT					70-80F, 低湿度，心律 + 2-4
17			169	89%	STRENGTH INTERVAL	169	85%		LT					70-80F, 高湿度，心律 + 5-8
18		MP	167	88%	MP	167	84%		LT	MP				80F+, 低湿度，心律 + 5-8
19		MP	165	87%	MP	165	82%		LT	MP				80F+, 高湿度，"just take it easy"
20		MP	163	86%	MP	163	81%		LT	MP
21		MP	162	85%	MP	162	80%		LT	MP
22		MP	160	84%	MP/LONG	160	79%		LT	MP	Long
23		MP	158	83%	MP/LONG	158	77%		LT	MP	Long
24		MP	156	82%	MP/LONG	156	76%			MP	Long
25		MP	154	81%	LONG/EASY	154	74%			MP	Long	Easy
26		MP	152	80%	LONG/EASY	152	73%			MP	Long	Easy
27			150	79%	LONG/EASY	150	71%				Long	Easy
28			148	78%	LONG/EASY	148	69%				Long	Easy	Recovery
29			146	77%	LONG/EASY	146	68%				Long	Easy	Recovery
30			144	76%	LONG/EASY	144	66%				Long	Easy	Recovery
31		MAF	143	75%	LONG/EASY	143	66%				Long	Easy	Recovery
32			141	74%	LONG/EASY	141	64%					Easy	Recovery
33			139	73%	EASY	139	63%					Easy	Recovery
34			137	72%	EASY	137	61%					Easy	Recovery
35			135	71%	EASY	135	60%						Recovery
36			133	70%	EASIER	133	58%						Recovery
37			131	69%	EASIER	131	56%						Recovery
38			129	68%	EASIER	129	55%						Recovery
39			127	67%	EASIER	127	53%						Recovery
40			125	66%	EASIER	125	52%						Recovery
41			124	65%	EASIER	124	51%						Recovery
42			122	64%	EASIER	122	50%						Recovery
43			120	63%	EASIER	120	48%						Recovery
44			118	62%	EASIER	118	47%						Recovery
45			116	61%	EASIER	116	45%						Recovery
46			114	60%	EASIER	114	44%						Recovery

	A	B	C	D	E
1	SPM	195
2		Pace (MS/M)	stride（m)	Steps/Mile	4-step count
3		9:10	0.9	1788	447
4		8:41	0.95	1694	424
5		8:15	1	1609	402
6		8:05	1.02	1578	394
7		7:56	1.04	1547	387
8		7:47	1.06	1518	380
9		7:38	1.08	1490	373
10		7:30	1.1	1463	366
11		7:22	1.12	1437	359
12		7:14	1.14	1412	353
13		7:06	1.16	1387	347
14		6:59	1.18	1364	341
15		6:52	1.2	1341	335
16		6:45	1.22	1319	330
17		6:39	1.24	1298	324
18		6:36	1.25	1287	322
19		6:32	1.26	1277	319
20		6:29	1.27	1267	317
21		6:26	1.28	1257	314
22		6:23	1.29	1248	312
23		6:20	1.3	1238	309
24		6:15	1.32	1219	305
25		6:09	1.34	1201	300
26		6:04	1.36	1183	296
27		5:58	1.38	1166	292
28		5:53	1.4	1150	287
29		5:48	1.42	1133	283
30		5:43	1.44	1118	279
31		5:39	1.46	1102	276
32		5:34	1.48	1087	272
33		5:30	1.5	1073	268