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Breaking 3
上马结束刚过去三天, 配速员的工作让自己第一次系统性地经历了一套训练。按照之前的计划, 打算明年大阪马拉松跑进 330 , 之后一两年的时间目标是跑进 3 小时。
马拉松 3 小时, 意味着半马成绩需要 1 小时 26 分, 十公里 39 分 10 秒, 五公里 18 分 45 秒。
| 类别 | 5k | 10k | half marathon | marathon |
| 目标成绩 | 18'45'' | 39'10'' | 1h26min | 3h |
| 平均配速 | 3'45'' | 3'55'' | 4'05'' | 4'16'' |
但是这次马拉松之后, 我感觉自己状态很好, 即使赛前一周都带着点感冒, 赛后也没完全康复, 但跑完身体没有任何疲惫感。目前的身体应该是有进入 330 的水平, 那我想为何不 dream big enough, 干脆在接下来 12 周里计划一个 breaking 3, 又有什么损失呢？
| weeks to go | volume by week | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| 12 | na | Travel in Osaka, Kyoto, Nara | | | | | | |
| 11 | 49.8Km | 10.8Km@4'54'' | 800m Warm Up + 8 x 800m@4'30'' w.60s rest + 800m Cool Down | Cross-Train | 10Km@4'45'' 模拟广州马拉松 | 11Km@4'41'' 风雨无阻 | 10Km@4'10'' 零度跑 | Rest |
| 10 | 51.8Km | 11Km@4'39'' 风雨无阻 | 2.7Km Warm Up + 12 x 400m@3'45'' w.60s rest + 2.5Km Cool Down | Rest | 9.6Km@4'49'' | 11.2Km@4'27'' | 10Km@4'46'' | Rest |
| 9 | 77.4Km | 12Km@4'39'' | 2.8Km Warm Up + 8 x 600m@3'50'' w.400m jog rest + 2.8Km Cool Down | Cross-Train | 1Km Warm Up + 10Km@4'07'' + 0.8Km Cool Down | 12Km@4'59'' | 12Km@5'21'' | 16Km@4'32'' LSD |
| 8 | 56.2Km | 10Km@5'08'' | 2.5Km Warm Up + 6 x 800m@3'45'' w.400m jog rest + 2.8Km Cool Down | Cross-Train | 1Km Warm Up + 10Km@4'04'' + 1Km Cool Down | 11.7Km@5'11'' | 10Km@5'10'' | Rest |
| 7 | 82.7Km | 12Km@5'12'' | 2.7Km Warm Up + 10 x 800m@3'38'' w.2min rest + 3Km Cool Down | 12.7Km@4'58'' | 1Km Warm Up + 12Km@4'03'' + 1Km Cool Down | 15 x 1200m@3'49'' w.90s rest | Rest | 12.3Km@5'18'' |
| 6 | 63.6Km | 10.3Km@5'02'' | 1Km Warm Up + 3 x 20min@3'57'' w.3min rest + 1Km Cool Down | Cross-Train and 2Km Easy Run | 6Km Had a fever | Cross-Train 年会双截棍 | 21.3Km@4'17'' | 6.8Km Easy Run |
| 5 | 105.8Km | 12Km@5'30'' | 2.8Km Warm Up + 10 x 800m@3'51'' w.400m jog rest + 2.5Km Cool Down | 11.6Km@5'21'' | 1Km Warm Up + 21.1Km@4'10'' + 1Km Cool Down | 11.8Km@5'29'' | 30Km@4'36'' | Rest |
| 4 | 90.8Km | 11.6Km@5'41'' | 3.1Km Warm Up + 10 x 800m@3'44'' w.400m jog rest + 2.9Km Cool Down | 11.8Km@5'39'' | 1Km Warm Up + 15Km@4'20'' + 1Km Cool Down | 11.3Km@4'56'' | 21.1Km@4'48'' | Rest |
| 3 | 62.3Km | 11.2Km@5'32'' | 1.63Km Warm Up + 8 x 800m@4'11'' w.400m jog rest + 1.72Km Cool Down | 8.6Km@4'27'' | Rest | 15Km@4'33'' | 14.5Km@4'15'' | Rest |
| 2 | 53.5Km | Rest | Rest | Rest | 10Km@4'24'' | Rest | 23.5Km@4'17'' | 20Km@4'29'' |
| 1 | 63.9Km | 11.7Km@4'45'' | Rest | 3Km@5'00'' + 2Km@4'02'' | Rest | Rest | 2Km@5'20'' + 3Km@4'12'' | Race Day! 42.195Km@4'24'' 03:08:29 |