本訓練計畫來自 http://www.runnersworld.com （我是 super beginner 
）
等跑完八週（如果跑得完的話）再上網站輸入自己的成績，會產生新的訓練計畫。
）| 週 | 日期 | 訓練計畫 | 距離 |
| 1 | 4/22 (Tue) | (run 1 min + walk 2 min) * 10 | - |
| 4/24 (Thu) | (run 1 min + walk 2 min) * 10 | - | |
| 4/26 (Sat) | (run 1 min + walk 2 min) * 10 | - | |
| 4/27 (Sun) | (run 1 min + walk 2 min) * 10 | - | |
| 2 | 4/29 (Tue) | (run 2 min + walk 1 min) * 10 | - |
| 5/1 (Thu) | (run 3 min + walk 1 min) * 7 + run 2 min | - | |
| 5/3 (Sat) | (run 4 min + walk 1 min) * 6 | - | |
| 5/4 (Sun) | (run 4 min + walk 1 min) * 6 | - | |
| 3 | 5/6 (Tue) | (run 5 min + walk 1 min) * 5 | - |
| 5/8 (Thu) | (run 5 min + walk 1 min) * 5 | - | |
| 5/10 & 5/11 (Sat & Sun) | 優勝美地玩耍 | 7 miles (Nevada Fall) | |
| 3' (重複第3週) | 5/12 (Tue) | (run 5 min + walk 1 min) * 5 | - |
| 5/14 (Thu) | (run 5 min + walk 1 min) * 5 | - | |
| 5/16 (Sat) | (run 6 min + walk 1 min) * 4 + run 2 min | 2.1 miles | |
| 5/18 (Sun) | (run 6 min + walk 1 min) * 4 + run 2 min | 2.3 miles | |
| 4 | 5/20 - 5/26 | Las Vegas + Zion 玩耍 | 5 mi (Angel's Landing) + 5 mi (Taylor Creek) |
| 4' | 5/27 (Tue) | (run 8 min + walk 1 min) * 3 + run 3 min | 2.2 miles |
| 5/29 (Thu) | (run 9 min + walk 1 min) * 3 | 2.4 miles | |
| 5/31 (Sat) | 生理期休息一天 | ||
| 6/1 (Sun) | (run 10 min + walk 1 min) * 2 + run 8 min | 2.2 miles | |
| 5 | 6/3 (Tue) | (run 12 min + walk 1 min) * 2 + run 4 min | 2.3 miles |
| 6/5 (Thu) | (run 14 min + walk 1 min) * 2 | 2.3 miles | |
| 6/6 - 6/8 | 優勝美地露營 | 6 mi (Mariposa Grove) + 7 mi (Upper Fall) | |
| 6 | 6/10 (Tue) | run 16 min + walk 1 min + run 13 min | 2.3 miles |
| 6/12 (Thu) | run 17 min + walk 1 min + run 12 min | 2.4 miles | |
| 6/14 (Sat) | | 偷懶一天 | |
| 6/15 (Sun) | run 19 min + walk 1 min + run 10 min | 2.3 miles | |
| 7 | 6/17 (Tue) | run 20 min + walk 1 min + run 9 min | 2.3 miles |
| 6/18 (Wed) | run 20 min + walk 1 min + run 9 min | 2.2 miles | |
| 6/19 (Thu) | | 1.5 miles | |
| 6/21 (Sat) | | 偷懶一天 | |
| 6/22 (Sun) | run 23 min + walk 1 min + run 6 min | 2.2 + 0.3 miles | |
| 8 | 6/24 (Tue) | run 27 min + walk 1 min + run 2 min | 2.3 miles |
| 6/25 (Wed) | run 20 min + walk 1 min + run 9 min | 2.4 miles | |
| 生理期 + RA 訓練，暫停訓練 | |||
| 8' | 7/7 (Mon) | run 13 min + walk 1 min + run 2 loops | 2.3 miles |
等跑完八週（如果跑得完的話）再上網站輸入自己的成績，會產生新的訓練計畫。
全站熱搜
留言列表
