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A good training program will improve you faster
's 10 week speed training program will introduce the last part of the "training schedule (two)" to you today.
sixth weeks
the first day: run with SPZ1 for 30-50 minutes.
second days: 5-6 groups of 4 minutes running with SPZ5, each interval for 3 minutes for a walk / rest.
third days: running for 20-40 minutes at a slower pace than SPZ1.
fourth days: improve the pace to SPZ7 to do 8 groups of 45 seconds run, each interval for 90 seconds to walk / rest.
fifth days: rest or run with SPZ1 for 30-50 minutes.
sixth days: run with SPZ1 for 30-60 minutes.
seventh days: rest.
seventh weeks
day 1: run for 20-40 minutes with SPZ1, plus speed and speed to SPZ4 to do 5 groups of 30 seconds, each interval for 90 seconds for a walk / rest.
second days: do 6-8 groups of 75-90 seconds in 6-8 groups with as stable as possible, and take a walk / rest for 2 minutes each.
third days: running for 20-40 minutes at a slower pace than SPZ1.
fourth days: 3-4 groups of 6 minutes running with SPZ4, each interval for 2 minutes for a walk / rest.
fifth days: rest or recover for 20-40 minutes at a slower pace than SPZ1.
sixth days: improve the pace to SPZ6 to do 8-10 groups of 1 minutes run, each interval of 1 minutes walk / rest; SPZ1 run for 10-20 minutes.
seventh days: rest.
eighth weeks: recovery week
the first day: run with SPZ1 for 30-40 minutes.
second days: run with SPZ1 for 30-40 minutes.
third days: run 20 minutes with SPZ1, plus speed up and speed to SPZ4 for 6 groups of 30 seconds, each interval for 1 minutes for a walk / rest.
fourth days: rest.
fifth days: run with SPZ1 for 30-40 minutes.
sixth days: run with SPZ2 for 30-40 minutes.
seventh days: rest.
ninth weeks
the first day: run with SPZ1 for 30-40 minutes.
second days: 4-5 groups of 3.5 minutes running with SPZ6, each interval for 3 minutes for a walk / rest.
third days: running for 20-30 minutes at a slower pace than SPZ1. < /.
Car force.
yesterday Wenjiang half marathon, we caught a handsome guy in the 5 km interview, his name is the car, because the hub of PB, simple exchange after we agreed in the end point meet, although he eventually brush PB failed, but he told us his story running.
car power after the race to remember.
, 31 years old, has worked in the Internet field. He started running at the beginning to lose weight, because he didn't have obvious effect or even plan to give up. However, an unexpected marathon experience completely upset his running view.
Shariki told Sina in Chengdu Jincheng Lake park.
car power is a real sports fan. When he was at school, he liked football and basketball. Later he worried about getting fat and started running. The first run is completely with weight of the utilitarian purpose, although the body has been tempered, but each run long distances are suffering, but the car force was born very stubborn, he learned many skills to run after running back training, not how long he was going to run to Chongqing Songshang Mara challenge first half marathon.
car runs at a moment.
said this car is the collapse of the inner force, had hoped to improve before what strength training, did not expect when they start approaching knee injury, which make him anxious, said before the car is a stubborn man, if not a runner to finish the race, he would also like to walk the way to experience. On the day of the race, the car force carrying a camera took to the track, help the runners take many wonderful moments, it is because this is a "shock" marathon experience, Shariki strengthened his determination to force the car running, told us: "although some regret, but also is a half walk a very special experience, I give a lot of running refueling encouragement, I also encourage myself, next time you have the chance to run down to try."
magnificent.
, however, it didn't take long for the car force to usher in the real sense of the first horse. This is the Dujiangyan marathon this year. He also reported a half marathon project. This time he had a long mind and he didn't play as well as he did before. When the day of the game he stood at the starting line of the clock back filled with a thousand regrets, a year ago, even 5 km run, now finally to the challenge of moment at the gun, the sky with light rain, reminded of the happy experience, Shariki said it was hard, he said: "I never ran in the rain, don't run the body will get sweaty clothes, wrapped in the body is very uncomfortable, I more than many people but also by many people began to falter in the schedule beyond 18 km when come, too tired to stop a muscle I want to give up a little signal. When the end of my mind is coming soon, I will achieve my goal if I spell it for a while. When I rush across the finish line, I completely forget my physical pain, and my heart is full of gratifying. The first horse of car power is perfect, overcome all kinds of tortures and label itself as a brave man. His finishing performance is 2 hours and 08 minutes. For a runners, it is quite a little.
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