马拉松训练打卡贴
Jeri Tao(On my way)
说明： 1 Jog Speed: 7:15-7:33/KM 2 Cross train：Swim 3 Speed Train: Rest 2 min after every 400 meters and 4*400 is a set, rest 4-5 min between each set 4 Do the warm up (5-min Jog) before stretch, and stretch after the training 5 Belly breathe 6 Drink and take one banana and a energy bar 2 hours before the running 7 Take drinks right after the running Weeks 1-8: Endurance Phase Week 1: Mon----Jog 40 min---done 10/11 Tue----Cross train 30 min----done 10/12 Wed----6*400 meters at 2:05 to 2:15 pace----done 10/13 Thur----Jog 30 min or rest----done 10/14 Fri----Cross train 20-30 min-----done 10/15 Sat----7 miles at 10:40 to 11:10 pace----done 10/16 Sunday----Rest-----done 10/17 Week 2: Mon----Jog 40 min------done Tue----Cross train 30 min Wed----8*400 meters at 2:05-2:15 pace Thur----Jog 30 min or rest Fri----Cross train 30 min Sat----9 mile at 10:40 to 11:10 pace Sun----Rest Week 3: Mon----Jog 40 min Tue----Cross train 30 min Wed----10*400 meters at 2:05-2:15 pace Thur----Jog 30 min or rest Fri----Cross train 30 min Sat----11 miles at 10:40 to 11:20 pace Sun----Rest Week 4: Mon----Jog 40 min Tue----Cross train 30 min Wed----12*400 at 2:05 to 2:15 pace Thur----Jog 40 min or rest Fri----Cross train 30 min Sat----13 miles at 10:40 to 11:20 pace Sun----Rest Week 5: Mon----Jog 40 min Tue----Cross train 30 min Wed----6*400 meters at 2:00 to 2:10 pace Thur----Jog 30 min or rest Fri----Swim 30 min Sat----8 miles at 10:40 to 11:20 pace Sun----Rest Week 6: Mon----Jog 40 min Tue----Cross train 30 min Wed----14*400 meters at 2:00 to 2:15 pace Thur----Jog 30 min Fri----Cross train 30 min Sat----15 miles at 10:40 to 11:10 pace Sun----Rest Week 7: Mon----Jog 40 min Tue----Cross train 30 min Wed----6*400 meters at 2:00 to 2:10 pace Thur----Jog 30 min Fri----Cross train 30 min Sat----17 miles at 10:40 to 11:10 pace Sun----Rest Week 8: Mon----Jog 40 min Tue----Cross train 30 min Wed----16*400 meters at 2:00 to 2:10 pace Thur----Jog 30 min or rest Fri----Cross train 30 min Sat----10 miles at 10:40 to 11:10 pace Sun----Rest Wees 9-14 Stamina Phase Week 9: Mon----Jog 40 min Tue----Cross train 30 min Wed----4 miles at 8:45 to 8:50 pace Thur----Jog 30 min or rest Fri----Cross train 30 min Sat----19 miles at 10:40 to 11:10 pace Sun----Rest Week 10: Mon----Jog 40 min Tue----Cross train 30 min Wed----6 miles at 8:45 to 8:50 pace Thur----Jog 30 min or rest Fri----Rest Sat----10 miles at 10:40 to 11:10 pace Sun----Rest Week 11: Mon----Rest Tue----Jog 30 min Wed----3 miles at 8:45 pace Thur----Jog 30 min or rest Fri----Cross train 30 min Sat----21 miles at 10:40 to 11:10 pace Sun----Rest Week 12: Mon----Jog 40 min Tue----Cross train 30 min Wed----7 miles at 8:45 to 8:50 pace Thur----Jog 30 min or rest Fri----Rest Sat----10 miles at 10:40 to 11:10 pace Sun----Rest Week 13: Mon----Rest Tue----Cross train 30 min Wed----8 miles at 8:45 to 8:50 pace Thur----Jog 30 min Fri----Rest Sat----14 miles at 10:40 to 11:10 pace Sun----Rest Week 14: Mon----Jog 40 min Tue----Cross train 30 min Wed----8 miles at 8:45 to 8:50 pace Thur----Jog 30 min Fri----Rest Sat----23 miles at 10:40 to 11:10 pace Sun----Rest Weeks 15 and 16: Taper Phase Week 15: Mon----Rest Tue----Cross train 30 min Wed----Jog 30 min Thur----Cross train 30 min Fri----Jog 30 min Sat----10 miles at 10:40 to 11:10 pace Sun----Rest Week 16: Mon----Jog 40 min Tue----Cross train 30 min Wed----5 miles at 9:00 pace----Marathon Pace! Thur----Jog 30 min Fri----Cross train 30 min Sat----8 miles at 9:00 pace----Marathon Pace! Sun----Rest Week 17: Mon----Rest Tue----Jog 30 min Wed----4 miles at 9:00 pace----Marathon Pace! Thur----Rest Fri----Jog 20 min or rest Sat----Rest Sun--4-Hour Marathon 5-Basic Stretches: 1 Hamstring stretch: Keeping your right leg straight, place your left leg up on a chair or table about halfway between knee and hip level. Lean toward your left foot with your whole torso (bending from the hip, not bending at the back) and hold. Repeat for the right leg. （key words:bend from the hip） 2 Calf Stretch: Stand about three feet from a wall. Stretch your right foot out behind you and keep your leg straight and foot on the floor. Have your left foot underneath you and your left knee bent. Place your palms on the wall and lean into the stretch. Hold. Repeat for the left leg. (key words: foot on the floor) ----参考书籍《4 Moths to a 4-Hour Marathon》
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