Rough schedule for the training

古都馬拉松將於 2011.01.23 開跑，目前依據 Lydiard & Coach wes 的建議而草擬的訓練時程如下：

• 2010.05.16 - 2010.10.09: Marathon conditioning (base-phase; 4.75 months)
• 2010.10.10 - 2010.10.30: Hill resistance training (3 weeks) <= 因為校運縮減了，加上校園路跑勉強算三週
• 2010.10.31 - 2010.11.27: Anaerobic development (build-phase; 4 weeks)
• 2010.11.28 - 2011.01.08: Co-ordination (peak-phase; 6 weeks)
• 2011.01.09 - 2011.01.23: Freshening-up (taper and refresh; 1.5-2 weeks )

最後一次 36km up: 2010.12.12 or 2010.12.26
最後一次 30-32km: 2011.01.09

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Build-phase 以 14 天為一循環，強度日為週日、二、四、六、一、三、五，分別為:

週日: Long distance 30km (progression)
週一：Easy 12-14km
週二: 1600m x 6@10K-pace
週三：Easy 12-14km
週四: 25km progression or mixed-run
週五：Easy 12-14km
週六：Easy 12-14km
週日: Long distance 35km
週一: 1000m x 6@5K-pace
週二：Easy 12-14km
週三: 25km progression or mixed-run
週四：Easy 12-14km
週五: 800m x 6@3K-pace
週六：Easy 12-14km

Peak-phase 課表之後再補。