個人資料
法國薰衣草 (熱門博主)
  • 博客訪問:
文章分類
歸檔
正文

初次跑馬拉鬆24周訓練計劃(zt)

(2010-07-23 04:54:32) 下一個



Week 1
MondayJog for 15 mins
TuesdayJog for 15 mins
WednesdayJog for 10 mins, walk for 10 mins, jog for 5 mins
ThursdayJog for 15 mins
FridayJog for 15 mins, walk for 5 mins, jog for 10 mins
SaturdayRest day
SundayJog for 20 mins
Week 2
MondayJog for 15 mins
TuesdayJog for 20 mins
WednesdayJog for 15 mins, walk for 10 mins, jog for 10 mins
ThursdayJog for 20 mins
FridayJog for 15 mins, walk for 5 mins, Jog for 15 mins
SaturdayRest day
SundayJog for 30 mins
Week 3
MondayJog for 20 mins
TuesdayJog for 25 mins
WednesdayJog for 10 mins, run for 5 mins, Jog for 15 mins
ThursdayJog for 25 mins
FridayJog for 15 mins, run for 8 mins, Jog for 15 mins
SaturdayRest day
SundayJog for 40 mins
Week 4
MondayJog for 20 mins
TuesdayJog for 30 mins
WednesdayJog for 10 mins, run for 10 mins, walk for 5 mins, run for 5 mins, jog for 10 mins
ThursdayJog for 25 mins
FridayJog for 15 mins, run for 10 mins, Jog for 20 mins
SaturdayRest day
SundayJog for 50 mins
Week 5
MondayJog for 30 mins
TuesdayJog for 35 mins
WednesdayJog for 5 mins, run for 10 mins, jog for 5 mins, run for 5 mins, Jog for 15 mins
ThursdayJog for 25 mins
FridayJog for 15 mins, run for 10 mins, walk for 5 mins, Jog for 15 mins, run for 10 mins, walk for 5 mins, Jog for 15 mins
SaturdayRest day
SundayJog for 60 mins
Week 6
MondayJog for 40 mins
TuesdayJog for 40 mins
WednesdayJog for 5 mins, run for 10 mins, jog for 5 mins, run for 10 mins, Jog for 20 mins
ThursdayJog for 30 mins
FridayJog for 10 mins, run for 10 mins, jog for 10 mins, run for 10 mins, Jog for 15 mins, run for 5 mins, Jog for 20 mins
SaturdayRest day
SundayJog for 70 mins
Week 7
MondayJog for 40 mins
TuesdayJog for 45 mins
WednesdayJog for 5 mins, run for 15 mins, Jog for 15 mins, run for 10 mins, Jog for 20 mins, run for 5 mins, Jog for 15 mins
ThursdayJog for 35 mins
FridayJog for 5 mins, run for 15 mins, Jog for 20 mins, run for 5 mins, jog for 10 mins, run for 5 mins, Jog for 20 mins
SaturdayRest day
SundayJog for 75 mins
Week 8
MondayJog for 40 mins
TuesdayJog for 45 mins
WednesdayJog for 10 mins, run for 15 mins, Jog for 20 mins, run for 15 mins, walk for 5 mins, Jog for 25 mins
ThursdayJog for 40 mins
FridayJog for 60 mins
SaturdayRest day
SundayJog for 20 mins, run for 15 mins, Jog for 15 mins, run for 10 mins, jog for 35 mins
Week 9
MondayJog for 25 mins
TuesdayJog for 45 mins
WednesdayJog for 15 mins, run for 15 mins, Jog for 15 mins, run for 15 mins, walk for 5 mins, jog for 10 mins, run for 5 mins, Jog for 15 mins
ThursdayJog for 25 mins
FridayJog for 70 mins
SaturdayRest day
SundayJog for 10 mins, run for 20 mins, walk for 10 mins, Jog for 25 mins, run for 10 mins, walk for 3 mins, Jog for 25 mins
Week 10
MondayJog for 30 mins
TuesdayJog for 60 mins
WednesdayJog for 10 mins, run for 10 mins, Jog for 15 mins, run for 10 mins, Jog for 20 mins, run for 10 mins, walk for 3 mins, Jog for 25 mins
ThursdayJog for 25 mins
FridayJog for 15 mins, run for 10 mins, jog for 45 mins
SaturdayRest day
SundayJog for 5 mins, run for 15 mins, walk for 3 mins, run for 5 mins, walk for 3 mins, jog for 60 mins
Week 11
MondayJog for 25 mins
TuesdayJog for 60 mins
WednesdayJog for 20 mins, run for 20 mins, walk for 3 mins, run for 10 mins, walk for 3 mins, jog for 40 mins
ThursdayJog for 25 mins
FridayJog for 10 mins, run for 10 mins, Jog for 20 mins, run for 5 mins, Jog for 20 mins
SaturdayRest day
SundayJog for 25 mins, run for 10 mins, Jog for 25 mins, run for 5 mins, jog for 35 mins, run for 10 mins, Jog for 30 mins, run for 5 mins, walk for 3 mins, Jog for 20 mins
Week 12
MondayJog for 15 mins, walk for 5 mins, jog for 10 mins
TuesdayJog for 60 mins
WednesdayJog for 10 mins, run for 10 mins, Jog for 30 mins
ThursdayJog for 30 mins
FridayJog for 15 mins
SaturdayRest day
SundayRace – half marathon distance
Week 13
MondayIf you raced on Sunday take a Rest day. If you didn’t race, Jog for 30 mins.
TuesdayJog for 30 mins
WednesdayJog for 45 mins
ThursdayJog for 30 mins
FridayJog for 60 mins
SaturdayRest day
SundayJog for 90 mins
Week 14
MondayJog for 30 mins, walk for 5 mins, run for 10 mins, jog for 10 mins
TuesdayJog for 45 mins
WednesdayJog for 10 mins, run for 15 mins, Jog for 20 mins, run for 10 mins, Jog for 20 mins
ThursdayJog for 30 mins
FridayJog for 10 mins, run for 10 mins, Jog for 30 mins, run for 15 mins, jog for 45 mins
SaturdayWalk for 15 mins
SundayJog for 90 mins
Week 15
MondayJog for 15 mins
TuesdayJog for 35 mins, run for 30 mins, Jog for 30 mins, walk for 10 mins
WednesdayJog for 15 mins
ThursdayJog for 10 mins, run for 10 mins, jog for 40 mins, walk for 10 mins, jog for 5 mins, run for 5 mins, jog for 10 mins
FridayJog for 20 mins
SaturdayJog for 10 mins, walk for 10 mins
SundayJog for 10 mins, run for 10 mins, walk for 3 mins. Repeat 5 times so the workout totals 115 mins.
Week 16
MondayJog for 20 mins
TuesdayJog for 40 mins
WednesdayJog for 20 mins, run for 15 mins, walk for 10 mins, run for 20 mins, Jog for 15 mins, run for 15 mins, walk for 5 mins, jog for 10 mins
ThursdayJog for 20 mins, walk for 10 mins
FridayJog for 45 mins
SaturdayRest day
SundayJog for 20 mins, run for 10 mins, walk for 5 mins. Repeat 3 times.
Week 17
MondayJog for 20 mins, walk for 10 mins
TuesdayJog for 40 mins
WednesdayJog for 5 mins, run for 15 mins, jog for 60 mins
ThursdayJog for 30 mins
FridayJog for 60 mins
SaturdayRest day
SundayJog for 15 mins, run for 10 mins, jog for 100 mins
Week 18
MondayRest day
TuesdayJog for 15 mins
WednesdayJog for 45 mins
ThursdayJog for 60 mins
FridayJog for 30 mins
SaturdayRest day
SundayJog for 90 mins
Week 19
MondayJog for 30 mins
TuesdayJog for 10 mins, run for 10 mins, Jog for 20 mins, run for 10 mins, jog for 60 mins
WednesdayJog for 45 mins
ThursdayJog for 20 mins, run for 5 mins, jog for 35 mins
FridayJog for 60 mins
SaturdayRest day
SundayJog for 150 mins
Week 20
MondayRest day
TuesdayJog for 15 mins, walk for 10 mins, jog for 10 mins
WednesdayJog for 60 mins
ThursdayJog for 10 mins, run for 10 mins, jog for 10 mins. Repeat 3 times.
FridayJog for 30 mins, walk for 10 mins
SaturdayRest day
SundayJog for 60 mins
Week 21
MondayJog for 45 mins
TuesdayJog for 10 mins, run for 10 mins, Jog for 25 mins
WednesdayJog for 10 mins, run for 10 mins, jog for 60 mins
ThursdayJog for 5 mins, run for 5 mins, sprint for 30 secs, walk for 3 mins. Repeat 4 times.
FridayJog for 45 mins
SaturdayRest day
SundayJog for 60 mins, walk for 15 mins, jog for 60 mins, walk for 15 mins, Jog for 30 mins
Week 22
MondayRest day
TuesdayJog for 30 mins
WednesdayJog for 30 mins
ThursdayJog for 60 mins
FridayJog for 30 mins
SaturdayRest day
SundayJog for 10 mins, run for 10 mins, Jog for 15 mins, run for 15 mins, walk for 3 mins. Repeat 3 times.
Week 23
MondayWalk for 15 mins
TuesdayJog for 30 mins
WednesdayJog for 90 mins, run for 10 mins
ThursdayJog for 60 mins
FridayJog for 30 mins
SaturdayRest day
SundayJog for 120 mins
Week 24
MondayJog for 15 mins, walk for 5 mins, jog for 10 mins
TuesdayJog for 45 mins
WednesdayJog for 70 mins
ThursdayJog for 15 mins, walk for 10 mins
FridayWalk for 15 mins
SaturdayRest day
SundayRace day


http://www.virginlondonmarathon.com/training-centre/training-advice/training-plans/beginner-24-week-training-plan/

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