* Day 1 is Monday.
Week 1:
# Day 01: LS 200m x 4 x 5 [Lactate Stacker]
# Day 02: Easy 8-12K
# Day 03: 3200m x 3 (rest 1.5-2min) [10K-pace training]
# Day 04: Easy 8-12K
# Day 05: 800m x 6 (rest 1.5-2min) [3K-pace training]
# Day 06: Easy 8-12K
# Day 07: Tempo 8-12K or 10K trial
Week 2:
# Day 08: Easy 8-12K or rest
# Day 09: 2000m x 3-4 (rest 2min) [5K-pace training]
# Day 10: Easy 8-12K
# Day 11: 3 x 200m/400m/800m/200m (rest 3min) [32s/1:22/2:50/32s] or 3 x 200m/1200m/200m (rest 3min) [32s/4:05/32s]
# Day 12: Easy 8-12K
# Day 13: 3000m/5000m trial
# Day 14: Easy 15K
以上為初擬的高峰期課表，大概為期四週，可以跑兩個循環。想跟其他人討論看看，可能還會修改。因為禮拜一跑過 tempo，上禮拜又狂操無氧，所以本週三練 3200m x 3，週五練 800m x 6，週日則為 LS 200m x 4 x 5。
3 comments:
喔 看完這個課表 看來
決賽跑進十七分內沒問題拉
可是第四個星期還要考慮到
減量訓練唷 到時5000m
trial我們可以一起測看看!
樓上是哪一位啊，晁青嗎？
作者: wes (---.dynamic.so-net.net.tw)
日期: 04-08-10 00:34
莊傑：
One week:
Mon 100-metre windsprints every 200 metres by 12 times.
Tue Jogging 30 minutes.
Wed Time trial 10 kms.
Thu Fast relaxed running 100 metres by 10 times.
Fri Jogging 30 minutes.
Sat Time trial 5 kms.
Sun Jogging 60 minutes.
One week:
Mon 100-metre windsprints every 200 metres by 10 times.
Tue Jogging 30 minutes.
Wed Time trial 10 kms.
Thu Fast relaxed running 100 metres by 10 times.
Fri Jogging 30 minutes.
Sat Time trial 5 kms.
Sun Jogging 60 minutes.
One week:
Mon 50-metre windsprints every 100 metres by 20 times.
Tue Jogging 30 minutes.
Wed Time trial 8 kms.
Thu Fast relaxed running 100 metres by 10 times.
Fri Jogging 30 minutes.
Sat Time trial 5 kms.
Sun Jogging 60 minutes.
One week:
Mon 50-metre windsprints every 100 metres by 16 times.
Tue Jogging 30 minutes.
Wed Time trial 800 metres.
Thu Fast relaxed running 100 metres by 6 times.
Fri Jogging 45 minutes.
Sat Jogging 30 minutes.
Sun 5,000 race.
以上是參考Lydiard，以及根據你的狀況所擬的高峰期和調整期課表。高峰期的重頭戲是專項耐力訓練（specific endurance training），以5000m來說，就是5000m目標配速，以及稍慢的10000m配速和稍快的3000m配速訓練。
5000m目標配速間歇訓練之前你已經跑起來了，沒有必要再繼續ㄍ一ㄥ下去，只要每週操一次少量的風速跑，即可維持住，也不至於太疲累。操風速跑的另一個好處，是讓你比賽時更能夠應付對手的戰術。
你屬於偏向速度型的選手，再加上最近有耐力減退的現象，所以重點擺在10000m~5000m測驗（持續跑），排除了各種間歇性的訓練（因其針對性 ──specificity──較低）。未排3000m測驗的理由同上，除非測5000m時發現離目標配速太遠（可能性很小）。
速度型的選手需要更多恢復的時間，所以安排多次短距離慢跑。週日慢跑60分鐘的目的則純屬充電性質，應避免因跑太快而累積疲勞。
wes
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