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1、13-6-7GarminConnect-我的训练计划❤MarathonII级16周5个训练/周计划07/01/2013-10/20/2013第1周07/01/2013W01D1-CrossCrosstrain,40minutes.Training07/02/2013W01D2-EasyRun•RuninZ2,easypace,40minutes.•Cooldown,5to10minutes.•Stretch.07/03/2013W01D3-Intervals•Warmup,10minutes.•RuninZ4,thresholdpace,4min
2、utes.Recoveryrun,90seconds.Repeat4times.•Cooldown,5to10minutes.•Stretch.07/04/2013W01D4-CrossCrosstrain,45minutes.Training07/05/2013RestRestday.07/06/2013W01D6-FartlekRun•Run,varyyourintensitythroughouttheworkout,45minutes.•Cooldown,5to10minutes.•Stretch.07/07/2013W01D7-LongR
3、un•RuninZ2,easyconversationalpace,75minutes.•Cooldown,5to10minutes.•Stretch.第2周07/08/2013W02D1-YogaClassOptional:Pilates.07/09/2013W02D2-Recovery•RuninZ2,easypace,45minutes.Run•Cooldown,5to10minutes.•Stretch.07/10/2013W02D3-Intervals•Warmup,10minutes.•RuninZ4,thresholdpace,5m
4、inutes.Recoveryrun,90seconds.Repeat4times.•Cooldown,5to10minutes.•Stretch.07/11/2013W02D4a-CrossCrosstrain,30minutes.Training07/11/2013W02D4b-Recovery•RuninZ2,easypace,30minutes.Run•Cooldown,5to10minutes.•Stretch.07/12/2013RestRestday.07/13/2013W02D6-Intervals•Warmup,10minute
5、s.•RuninZ4,moderatetohardpace,5minutes.Recoveryrun,2minutes.Repeat4times.•Runuphillsifpossible.•Cooldown,5to10minutes.•Stretch.07/14/2013W02D7-LongRun•RuninZ2,easypace,90minutes.•Cooldown,5to10minutes.•Stretch.第3周07/15/2013W03D1-YogaClassOptional:Pilates.connect.garmin.com/tr
6、aining-plan1/713-6-7GarminConnect-我的训练计划07/15/2013W03D1-YogaClassOptional:Pilates.07/16/2013W03D2-Intervals•Warmup,10minutes.•RuninZ4,thresholdpace,5minutes.Recoveryrun,90seconds.Repeat5times.•Cooldown,5to10minutes.•Stretch.07/17/2013W03D3-CrossCrosstrain,45minutes.Training07
7、/18/2013W03D4-Recovery•RuninZ2,easypace,45minutes.Run•Cooldown,5to10minutes.•Stretch.07/19/2013RestRestday.07/20/2013W03D6-Intervals•Warmup,10minutes.•RuninZ4,moderatetohardpace,10minutes.Recoveryrun,2minutes.Repeat2times.•Runuphillsifpossible.•Cooldown,5to10minutes.•Stretch.
8、07/21/2013W03D7-LongRun•RuninZ2,easyconversationalpace,105minutes.•C
