훈련계획표

 

	마라톤 풀코스 완주를 위한 훈련 계획표
						(목표:3:15'00")
구   분	월	화	수	목	금	토	일
1 주	Aerobic run 60'	Aerobic run 80'	Aerobic run 100'	Aerobic run 60'	Aerobic run 60'	20KM	Aerobic run 60'
	H/R 140rpm	H/R 120rpm	H/R 120rpm	H/R 140rpm	H/R 140rpm	(P. 1KM 5'40)	H/R 140rpm
2주	Aerobic run 100'	Aerobic run 60'	15km P.4'50"	Aerobic run 80'	Aerobic run 45'	20KM	Aerobic run 60'
	H/R 120rpm	H/R 140rpm	H/R 150rpm	H/R 120rpm	H/R 120rpm	(P. 1KM 5'40)	H/R 120rpm
3주	Aerobic run 100'	Aerobic run 60'	interval 400m x 12회(83")	Aerobic run 80'	Aerobic run 60'	Aerobic run 45'	대회참가
	H/R 120rpm	H/R 140rpm	H/R 170rpm	H/R 120rpm	H/R 120rpm	H/R 140rpm
4주	REST	Aerobic run 60'	up-hilll 200m x 10회	Aerobic run 80'	Aerobic run 60'	30km	Aerobic run 60'
		H/R 120rpm	H/R 170rpm	H/R 120rpm	H/R 140rpm	(P. 1KM 6')	H/R 120rpm
5 주	Aerobic run 45'	Aerobic run 45'	20km    P. 5'30	Aerobic run 90'	Aerobic run 60'	Aerobic run 100'	REST
	H/R 120rpm	H/R 120rpm	H/R 150rpm	H/R 120rpm	H/R 120rpm	H/R 120rpm
6주	Aerobic run 45'	Aerobic run 60'	Aerobic run 120'	Aerobic run 60'	Aerobic run 60'	Aerobic run 45'	대회참가
	H/R 140rpm	H/R 120rpm	H/R 120rpm	H/R 140rpm	H/R 120rpm	H/R 140rpm	42.195KM
7주	REST	Aerobic run 80'	interval 1000m x 7회(4')	Aerobic run 90'	Aerobic run 60'	25KM(P. 1KM 4'20")	25km          (P. 1KM 6')
		H/R 120rpm	H/R 170rpm	H/R 120rpm	H/R 140rpm	H/R 160rpm	H/R 160rpm
8주	Aerobic run 80'	Aerobic run 90'	Continue Run 20km (1KM 5'20")	Aerobic run 60'	Aerobic run 60'	interval 400m x 15회(84")	30KM         (P.1KM 5'50")
	H/R 120rpm	H/R 140rpm	H/R 160rpm	H/R 120rpm	H/R 120rpm	H/R 170rpm	H/R 160rpm
9주	Aerobic run 45'	Aerobic run 60'(12KM)	Continue Run 15km(5'00")	Aerobic run 60'	Aerobic run 80'(14KM)	interval 400m x 15회(82")	20KM           (P. 1KM 4'50")
	H/R 120rpm	H/R 140rpm	H/R 160rpm	H/R 120rpm	H/R 120rpm	H/R 170rpm	H/R 160rpm
10주	Aerobic run 45'	Aerobic run 80'	interval	Aerobic run 60'	Aerobic run 45'	Aerobic run 45'	대회완주
			1000m x 3회(3'55"~4'00")
	H/R 120rpm	H/R 120rpm	H/R 170rpm	H/R 120rpm	H/R 120rpm	H/R 140rpm	42.195KM

 

 

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