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Marathon Training Level One: Average Four Days/Week
Week 1 (20-24 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at half marathon pace, 90 sec jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 7-9 miles easy
   
Week 2 (20-24 miles)
Mon Off Day
Tue 1-2 mile warm up,
8 x 1/4 mile at half marathon pace, 60-90 sec jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 7-9 miles easy
   
Week 3 (22-26 miles)
Mon Off Day
Tue 1-2mile warm up
8 x 1/4mile at half marathon pace, 1 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 8-10 miles aerobic
   
Week 4 (24-27 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1/2 mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-11 miles Easy
   
Week 5 (22-26 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1/2mile at half marathon pace, 90 sec-2 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 8-10 miles Aerobic
   
Week 6 (24-27 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1/2mile at half marathon pace, 90 sec jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-11 miles Easy
   
Week 7 (27-30 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at 10K pace, 90 sec jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 12-13 miles
(5 miles Aerobic, 4 miles at marathon pace, 3-4 miles Easy)
   
Week 8 (25-29 miles)
Mon Off Day
Tue 1-2 mile warm up,
3 x 1 mile at half marathon pace, 2 min jog in between,
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 9-11 miles Easy
   
Week 9 (27-31 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 2 miles at marathon pace, 3 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-12 miles Aerobic
   
Week 10 (28-31 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4mile at 10K pace, 90 sec jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 13-14 miles
(6 miles Aerobic, 4 miles at marathon pace, 3-4 miles Easy)
   
Week 11 (26-31 miles)
Mon Off Day
Tue 1-2 mile warm up
3 x 1mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-12 miles Aerobic
   
Week 12 (29-32 miles)
Mon Off Day
Tue 1-2 mile warm up
8 x 1/4 mile at 10K pace, 90 sec jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 13-14 miles
(6 miles Aerobic, 5 miles at marathon pace, 2-3 miles Easy)
   
Week 13 (32-36 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 2 miles at marathon pace, 3 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 14-16 miles Aerobic
   
Week 14 (28-32 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-12 miles Easy
   
Week 15 (31-35 miles)
Mon Off Day
Tue 1-2 mile warm up
5 x 1/2mile at 10K pace, 2 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 14-16 miles
(7 miles Aerobic, 6 miles at marathon pace, 1-3 miles Easy)
   
Week 16 (30-34 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 3miles @at marathon pace, 3-4 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 10-12 miles Easy
   
Week 17 (34-38 miles)
Mon Off Day
Tue 1-2 mile warm up
4 x 1mile at half marathon pace, 2 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 16-18 miles
(7 miles Aerobic, 8 miles at marathon pace, 1-3 miles Easy)
   
Week 18 (29-32 miles)
Mon Off Day
Tue 1-2 mile warm up
5 x 1/2 mile at 10K pace, 2 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 12-13 miles Easy
   
Week 19 (35-39 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 2 miles at half marathon pace, 3 min jog in between
1-2 mile warm down
Wed 5-6 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 17-19 miles
(8 miles Aerobic, 8 miles at marathon pace, 1-3 miles Easy)
   
Week 20 (28-31 miles)
Mon Off Day
Tue 1-2 mile warm up
5 x 1/2 mile at 10K pace, 2 min jog in between
1-2 mile warm down
Wed 4-5 mile Easy Run
Thu Off Day
Fri 5-6 mile Aerobic Run
Sat Off Day
Sun Long Run: 12-13 miles Easy
   
Week 21 (23-27 miles)
Mon Off Day
Tue 1-2 mile warm up
2 x 2 miles at half marathon pace, 3 min jog in between
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 4-5 mile Aerobic Run
Sat Off Day
Sun Long Run: 8-10 miles Easy
   
Week 22 (14-16 miles)
Mon Off Day
Tue 1-2 mile warm up,
6 x 1/4 mile at 10K pace, 90 sec jog in between,
1-2 mile warm down
Wed 3-4 mile Easy Run
Thu Off Day
Fri 3-4 mile Aerobic Run
Sat Off Day
Sun 2 miles Easy
Mon   Marathon

* 10개의 다른 목표에  따라 다른 목표시간이 있습니다. ( 아래 Pace Chart) 
마라톤 완주 목표가 2:45 분인 경우,, easy run은 페이스가 마일 7분에서 8분 10초..... 
3.00 인 경우, 7:35에서 8:50 , 이런 식으로 ......
 
PACE CHART
Use the pace guides below when determining your pace for the various workouts within the four levels of coaching:
Marathon Goal Time 2:45 3:00 3:15 3:30 3:45 4:00 4:15 4:30 4:45 5:00
   
Easy Runs 7:30
to
7:00 8:10
to
7:35 8:50
to
8:15 9:30
to
8:50 10:10
to
9:30 10:50
to
10:10 11:35
to
10:50 12:00
to
11:20 12:50
to
12:00 13:30
to
12:50
   
Aerobic Runs 7:00
to
6:40 7:35
to
7:15 8:10
to
7:50 8:50
to
8:30 9:30
to
9:05 10:05
to
9:45 10:45
to
10:20 11:20
to
10:55 12:00
to
11:30 12:40
to
12:10
   
Marathon Pace Runs/ Intervals 6:25
to
6:15 7:00
to
6:50 7:35
to
7:25 8:10
to
7:55 8:45
to
8:30 9:20
to
9:05 9:55
to
9:35 10:30
to
10:10 11:05
to
10:45 11:40
to
11:20
   
Half Marathon Pace Runs/ Intervals 6:10
to
5:50 6:45
to
6:30 7:15
to
7:00 7:50
to
7:30 8:25
to
8:05 9:00
to
8:35 9:30
to
9:05 10:00
to
9:40 10:40
to
10:10 11:10
to
10:40
   
10K Pace Intervals 5:50
to
5:40 6:25
to
6:10 6:55
to
6:40 7:30
to
7:10 8:00
to
7:40 8:30
to
8:10 9:00
to
8:40 9:35
to
9:15 10:00
to
9:40 10:35
to
10:15
   
5K Pace Intervals 5:35
to
5:25 6:05
to
5:55 6:30
to
6:20 7:00
to
6:50 7:30
to
7:20 8:00
to
7:50 8:30
to
8:20 9:00
to
8:50 9:30
to
9:20 10:00
to
9:50
 


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