扬州半程马拉松训练1小时25分训练计划.doc

WEEK 1:90 KMTueMar 6EasyRunDist:13 KM 4:53WedMar 7EasyRunDist:13 KM 4:53ThuMar 8Tempo RunDist: 13 KM, inc Warm; 10 KM 4:33; CoolFriMar 9EasyRunDist:13 KM 4:53SatMar 10EasyRunDist:12 KM 4:53SunMar 11LongRunDist:26 KM 4:53WEEK 2:94 KMTueMar 13EasyRunDist:14 KM 4:52WedMar 14EasyRunDist:14 KM 4:52ThuMar 15SpeedworkDist: 14 KM, inc Warm; 5x1600 in 6:08 w/800 jogs; CoolFriMar 16EasyRunDist:13 KM 4:52SatMar 17EasyRunDist:13 KM 4:52SunMar 18LongRunDist:26 KM 4:52WEEK 3:98 KMTueMar 20EasyRunDist:15 KM 4:51WedMar 21EasyRunDist:15 KM 4:51ThuMar 22Tempo RunDist: 14 KM, inc Warm; 10 KM 4:31; CoolFriMar 23EasyRunDist:14 KM 4:51SatMar 24EasyRunDist:14 KM 4:51SunMar 25LongRunDist:26 KM 4:51WEEK 4:77 KMTueMar 27EasyRunDist:13 KM 4:49WedMar 28EasyRunDist:13 KM 4:49ThuMar 29EasyRunDist:13 KM 4:49FriMar 30EasyRunDist:13 KM 4:49SatMar 31EasyRunDist:12 KM 4:49SunApr 1EasyRunDist:13 KM 4:49WEEK 5:102 KMTueApr 3EasyRunDist:16 KM 4:49WedApr 4EasyRunDist:16 KM 4:49ThuApr 5Tempo RunDist: 14 KM, inc Warm; 10 KM 4:29; CoolFriApr 6EasyRunDist:15 KM 4:49SatApr 7EasyRunDist:15 KM 4:49SunApr 8LongRunDist:26 KM 4:49WEEK 6:106 KMTueApr 10EasyRunDist:16 KM 4:48WedApr 11EasyRunDist:16 KM 4:48ThuApr 12SpeedworkDist: 15 KM, inc Warm; 5x1600 in 6:03 w/800 jogs; CoolFriApr 13EasyRunDist:16 KM 4:48SatApr 14EasyRunDist:16 KM 4:48SunApr 15LongRunDist:27 KM 4:48WEEK 7:110 KMTueApr 17EasyRunDist:17 KM 4:47WedApr 18EasyRunDist:17 KM 4:47ThuApr 19Tempo RunDist: 16 KM, inc Warm; 10 KM 4:27; CoolFriApr 20EasyRunDist:17 KM 4:47SatApr 21EasyRunDist:16 KM 4:47SunApr 22LongRunDist:27 KM 4:47WEEK 8:54 KMTueApr 24EasyRunDist:8 KM 4:46WedApr 25EasyRunDist:8 KM 4:46ThuApr 26SpeedworkDist: 9 KM, inc Warm; 3x1600 in 6:00 w/800 jogs; Co