永和假日馬拉松訓練計畫

離今年上半年最後一個馬拉松只剩兩週. 如何利用這兩週再好好練兩三次門檻跑, 是目前的賽前要務. 但門檻跑的強度要如何, 則一點把握都沒有.

回想起三月金石馬拉松創pr的喜悅, 與四月三重馬拉松完全爆胎的無力, 兩種截然不同, 幾乎是天堂與地域的感覺, 對於即將到來的假日馬拉松, 更增敬畏.

昨天偶然到 Runner'sWorld, 找到一個有用的工具, training tool, 輸入比賽的距離與時間後, 會計算出訓練與比賽時的一些數值, 令我在訓練時有所依據.

輸入這次的目標 3:55 後, 系統顯示如下

1. distance finish times

Based on a marathon race at 03:55:00, your projected finish times for the following distances should be:

1500m	6:51
the mile	7:22
3000m(3k)	14:16
3200m(about 2 miles)	15:17
5000m(5k)	24:31
8000m(8k)	40:21
5 miles	40:36
10,000m(10k)	51:08
ten miles	1:24:39
a half marathon	1:52:43
a marathon	3:55:00

2. training pace

Based on your marathon race time of 03:55:00, the paces of your different training runs should be:

6:15 min/km	Easy run training pace (9.6kh)
5:13 min/km	Tempo run training pace (11.5kh)
4:42 min/km	Maxmum oxygen training pace (12.8kh)
4:21 min/km	Speed form training pace (13.8kh)
6:15 - 7:02 min/km	Long run training pace (9.6-8.5kh)
3:53 min/800	Yasso 800s training pace (12.4kh)

3. pace

Based on a marathon race at 03:55:00, your pace is:

8:58	Pace per mile
6.69	Miles/hour
5:34	Pace per kilometer
10.77	Kilometers/hour
2.99	Meters/second