弋力整理

Marathon Goals (HHMM) 500 445 430 415 400 355 350 345
RACE Marathon Pace MP 11:27 10:52 10:18 9:44 9:09 8:58 8:46 8:35
Recovery E 14:22 13:43 13:02 12:22 11:42 11:28 11:15 11:01
Easy Aerobic A (WU/CD) E 13:32 12:55 12:16 11:38 11:00 10:40 10:34 10:21
Easy Aerobic B E 12:41 12:05 11:28 10:52 10:15 10:00 9:51 9:39
Moderate Aerobic Long Run L 12:16 11:41 11:05 10:29 9:53 9:38 9:29 9:18
Marathon Pace TEMPO T 11:27 10:52 10:18 9:44 9:09 8:58 8:46 8:35
Stength Interval (6M total/each) I 11:17 10:42 10:08 9:34 8:59 8:48 8:36 8:25
Speed Interval (800, 1200, 1600) @10K I 10:30 9:58 9:27 8:55 8:24 8:13 8:03 7:52
Speed Interval (400) @5K pace I 10:04 9:34 9:04 8:33 8:03 7:53 7:43 7:33
400M time at 5K speed 150 143 135 127 120 118 115 113

Hansons 高级班计划 Hansons Adavnced Marathon 18-Week Training Plan (ref HANSONS MARATHON METHOD 2ED - 2016, Table
Week Week Starting from (Monday) Week Mon Tue
Boston M2B TSFM SRM Chicago NYCM CIM Plan Pace HR Miles Plan Pace HR
1 12/12 01/23 03/20 04/24 06/05 07/03 07/31 1 Rest Rest
2 12/19 01/30 03/27 05/01 06/12 07/10 08/07 26E 12 x 400
3 12/26 02/06 04/03 05/08 06/19 07/17 08/14 36E 8 x 600
4 01/02 02/13 04/10 05/15 06/26 07/24 08/21 46E 6 x 800
5 01/09 02/20 04/17 05/22 07/03 07/31 08/28 56E 400+800+
5 x 1000
1200+
6 01/16 02/27 04/24 05/29 07/10 08/07 09/04 66E 41600+1200+
x 1200
7 01/23 03/06 05/01 06/05 07/17 08/14 09/11 76E 800+400
8 01/30 03/13 05/08 06/12 07/24 08/21 09/18 86E 3 x 1600
9 02/06 03/20 05/15 06/19 07/31 08/28 09/25 98E 6 x 800
10 02/13 03/27 05/22 06/26 08/07 09/04 10/02 10 6 E 3 x 1600
11 02/20 04/03 05/29 07/03 08/14 09/11 10/09 11 8 E 6 x 1M
12 02/27 04/10 06/05 07/10 08/21 09/18 10/16 12 6 E 4 x 1.5M
13 03/06 04/17 06/12 07/17 08/28 09/25 10/23 13 8 E 3 x 2M
14 03/13 04/24 06/19 07/24 09/04 10/02 10/30 14 6 E 2 x 3M
 15 03/20 05/01 06/26 07/31 09/11 10/09 11/06 15 8 E 3 x 2M
16 03/27 05/08 07/03 08/07 09/18 10/16 11/13 16 6 E 4 x 1.5M
17 04/03 05/15 07/10 08/14 09/25 10/23 11/20 17 8 E 6 x 1M
18 04/10 05/22 07/17 08/21 10/02 10/30 11/27 18 6 E 5E
19 04/17 05/29 07/24 08/28 10/09 11/06 12/04 19 Boston Rest

计划源于Hansons. 细节请仔细阅读Hansons.

汉森初级班计划
Week Week Starting from (Monday) Week Hansons Beginner Marathon 18-Week
Mon Tue Training Plan (ref HANSONS MAR
See Table B.1 (p268) for details about pre-/post training warm
Boston M2B TSFM SRM Chicago NYCM CIM Plan Pace HR Miles Plan Pace HR
1 12/12 01/23 03/20 04/24 06/05 07/03 07/31 1 Rest Rest
2 12/19 01/30 03/27 05/01 06/12 07/10 08/07 2 Rest 2E
3 12/26 02/06 04/03 05/08 06/19 07/17 08/14 3 Rest 4E
4 01/02 02/13 04/10 05/15 06/26 07/24 08/21 4 Rest 5E
5 01/09 02/20 04/17 05/22 07/03 07/31 08/28 5 Rest 5E
6 01/16 02/27 04/24 05/29 07/10 08/07 09/04 6 4E 12 x 400
7 01/23 03/06 05/01 06/05 07/17 08/14 09/11 7 4E 8 x 600
8 01/30 03/13 05/08 06/12 07/24 08/21 09/18 8 6E 6 x 800
9 02/06 03/20 05/15 06/19 07/31 08/28 09/25 9 5E 5 x 1000
10 02/13 03/27 05/22 06/26 08/07 09/04 10/02 10 7E 4 x 1200
11 02/20 04/03 05/29 07/03 08/14 09/11 10/09 11 5E 6 x 1M
12 02/27 04/10 06/05 07/10 08/21 09/18 10/16 12 5E 4 x 1.5M
13 03/06 04/17 06/12 07/17 08/28 09/25 10/23 13 7E 3 x 2M
14 03/13 04/24 06/19 07/24 09/04 10/02 10/30 14 5E 2 x 3M
15 03/20 05/01 06/26 07/31 09/11 10/09 11/06 15 7E 3 x 2M
16 03/27 05/08 07/03 08/07 09/18 10/16 11/13 16 5E 4 x 1.5M
17 04/03 05/15 07/10 08/14 09/25 10/23 11/20 17 7E 6 x 1M
18 04/10 05/22 07/17 08/21 10/02 10/30 11/27 18 5E 5E

汉森初马/完赛计划
Hansons Just Finish Marathon 18-Week Training Plan (ref HANSONS
Week Week Starting from (Monday) Week Mon Tue
Boston M2B TSFM SRM Chicago NYCM CIM Plan Pace HR Miles Plan Pace HR
1 12/12 01/23 03/20 04/24 06/05 07/03 07/31 1 Rest Rest
2 12/19 01/30 03/27 05/01 06/12 07/10 08/07 2 Rest 2E
3 12/26 02/06 04/03 05/08 06/19 07/17 08/14 3 Rest 3E
4 01/02 02/13 04/10 05/15 06/26 07/24 08/21 4 Rest 4E
5 01/09 02/20 04/17 05/22 07/03 07/31 08/28 5 Rest 5E
6 01/16 02/27 04/24 05/29 07/10 08/07 09/04 6 4E 5E
7 01/23 03/06 05/01 06/05 07/17 08/14 09/11 7 4E 5E
8 01/30 03/13 05/08 06/12 07/24 08/21 09/18 8 6E 6E
9 02/06 03/20 05/15 06/19 07/31 08/28 09/25 9 5E 5E
10 02/13 03/27 05/22 06/26 08/07 09/04 10/02 10 7E 5E
11 02/20 04/03 05/29 07/03 08/14 09/11 10/09 11 5E 7E
12 02/27 04/10 06/05 07/10 08/21 09/18 10/16 12 5E 7E
13 03/06 04/17 06/12 07/17 08/28 09/25 10/23 13 7E 5E
14 03/13 04/24 06/19 07/24 09/04 10/02 10/30 14 5E 7E
15 03/20 05/01 06/26 07/31 09/11 10/09 11/06 15 7E 5E
16 03/27 05/08 07/03 08/07 09/18 10/16 11/13 16 5E 5E
17 04/03 05/15 07/10 08/14 09/25 10/23 11/20 17 7E 5E
18 04/10 05/22 07/17 08/21 10/02 10/30 11/27 18 5E 5E

Hanson Half-Marathon Method - Luke Humphrey with Keith and Kevin Hanson (Please purchase this book and/or the Hansons Marathon
ref P93 etc Pace Chart - See Hansons Half-Marathon Method book for more details
对应的全马时间基本是 2*H＋5/10 4:00
2*半马时间 (HHMM) 5:00 4:45 4:30 4:15 4:00 3:55 3:50 3:45
半马完赛时间 (HHMM) 2:30 2:22 2:15 2:07 2:00 1:57 1:55 1:52
RACE Marathon Pace MP 11:27 10:52 10:18 9:44 9:09 8:58 8:46 8:35
Recovery E 14:22 13:43 13:02 12:22 11:42 11:28 11:15 11:01
Easy Aerobic A (WU/CD) E 13:32 12:55 12:16 11:38 11:00 10:40 10:34 10:21
Easy Aerobic B E 12:41 12:05 11:28 10:52 10:15 10:00 9:51 9:39
Moderate Aerobic Long Run L 12:16 11:41 11:05 10:29 9:53 9:38 9:29 9:18
Half Marathon Pace TEMPO T 11:27 10:52 10:18 9:44 9:09 8:58 8:46 8:35
 Stength Interval (6M total/each) I 11:17 10:42 10:08 9:34 8:59 8:48 8:36 8:25
Speed Interval (800, 1000, 1200, 1600) I 10:30 9:58 9:27 8:55 8:24 8:13 8:03 7:52
Speed Interval (400) I 10:04 9:34 9:04 8:33 8:03 7:53 7:43 7:33
400M time at 5K speed 150 143 135 127 120 118 115 113

汉森初半马/完赛计划
Week Week Starting from (Monday) Week Mon Hansons Just Finish
TueMarathon 18-Week Training Plan (ref HA
Boston TSFM SRM SJRnR Plan Pace HR Miles Plan Pace HR
1 12/12 03/20 04/24 06/05 1 Rest Rest
2 12/19 03/27 05/01 06/12 2 Rest 2E
3 12/26 04/03 05/08 06/19 3 Rest 3E
4 01/02 04/10 05/15 06/26 4 Rest 3E
5 01/09 04/17 05/22 07/03 5 Rest 3E
6 01/16 04/24 05/29 07/10 6 2E 3E
7 01/23 05/01 06/05 07/17 7 3E 3E
8 01/30 05/08 06/12 07/24 8 3E 4E
9 02/06 05/15 06/19 07/31 9 3E 5E
10 02/13 05/22 06/26 08/07 10 3E 5E
11 02/20 05/29 07/03 08/14 11 4E 5E
12 02/27 06/05 07/10 08/21 12 3E 5E
13 03/06 06/12 07/17 08/28 13 4E 5E
14 03/13 06/19 07/24 09/04 14 3E 5E
15 03/20 06/26 07/31 09/11 15 4E 5E
16 03/27 07/03 08/07 09/18 16 4E 5E
17 04/03 07/10 08/14 09/25 17 4E 4E
18 04/10 07/17 08/21 10/02 18 3E 4E

汉森初半马/初级计划
Week Week Starting from (Monday) Week Mon Hansons Beginer Marathon
Tue 18-Week Training Plan (ref HAN
 Boston TSFM SRM SJRnR Plan Pace HR Miles Plan Pace HR
1 12/12 03/20 04/24 06/05 1 Rest Rest
2 12/19 03/27 05/01 06/12 2 Rest 2E
3 12/26 04/03 05/08 06/19 3 Rest 4E
4 01/02 04/10 05/15 06/26 4 Rest 5E
5 01/09 04/17 05/22 07/03 5 Rest 5E
6 01/16 04/24 05/29 07/10 6 4E 4 12x400
7 01/23 05/01 06/05 07/17 7 4E 4 8x600
8 01/30 05/08 06/12 07/24 8 6E 6 6x800
9 02/06 05/15 06/19 07/31 9 5E 5 5x1K
10 02/13 05/22 06/26 08/07 10 6E 6 4x1200
11 02/20 05/29 07/03 08/14 11 5E 5 6x1
12 02/27 06/05 07/10 08/21 12 5E 5 4x1.5
13 03/06 06/12 07/17 08/28 13 6E 6 3x2
14 03/13 06/19 07/24 09/04 14 5E 5 2x3
15 03/20 06/26 07/31 09/11 15 7E 7 3x2
16 03/27 07/03 08/07 09/18 16 5E 5 4x1.5
17 04/03 07/10 08/14 09/25 17 5E 5 4x1
18 04/10 07/17 08/21 10/02 18 5E 5 5E

汉森初半马/高级计划
Week Week Starting from (Monday) Week Mon Hansons Adanced Tue
Half Marathon 18-Week Training Plan (ref HA
Boston TSFM SRM SJRnR Plan Pace HR Miles Plan Pace HR
1 12/12 03/20 04/24 06/05 1 Rest Rest
2 12/19 03/27 05/01 06/12 2 4E 4 12x400
3 12/26 04/03 05/08 06/19 3 4E 4 8x600
4 01/02 04/10 05/15 06/26 4 4E 4 6x800
5 01/09 04/17 05/22 07/03 5 4E 4 5x1K
6 01/16 04/24 05/29 07/10 6 5E 5 4x1200
7 01/23 05/01 06/05 07/17 7 5E 5 3x1600
8 01/30 05/08 06/12 07/24 8 6E 6 5x1K
 9 02/06 05/15 06/19 07/31 9 5E 5 6x800
10 02/13 05/22 06/26 08/07 10 7E 7 12x400
11 02/20 05/29 07/03 08/14 11 5E 5 6x1
12 02/27 06/05 07/10 08/21 12 5E 5 4x1.5
13 03/06 06/12 07/17 08/28 13 7E 7 3x2
14 03/13 06/19 07/24 09/04 14 5E 5 2x3
15 03/20 06/26 07/31 09/11 15 7E 7 3x2
16 03/27 07/03 08/07 09/18 16 5E 5 4x1.5
17 04/03 07/10 08/14 09/25 17 7E 7 6x1
18 04/10 07/17 08/21 10/02 18 5E 5 5E

RnR12周计划： http://cdn.runrocknroll.com/files/2015/03/30_nat.pdf

汉森半马计划
第一周 完赛 初级 高级
Mon Rest Rest Rest
Tue Rest Rest Rest
Wed Rest Rest Rest
Thu 2E Rest 4E
Fri Rest 3E 3E
Sat 2E 3E 4E
Sun 3E 4E 6E
周里程 7 10 17

汉森半马计划
第二周 完赛 初级 高级
Mon Rest Rest 4E
Tue 2E 2 E 12x400
Wed Rest Rest Rest
Thu 2E 3E 3T
Fri Rest 3E 4E
Sat 2E 3E 4E
Sun 3E 4E 6E
周里程 9 15 33

汉森半马计划
第三周 完赛 初级 高级
Mon 4E
Tue 8x600
Wed
Thu 3T
Fri 5E
Sat 5E
Sun 7E
周里程 13 21 35
 340 335 330 325 320 315 310 305 300 255 250 245 240 235
8:23 8:12 8:01 7:49 7:38 7:26 7:15 7:03 6:52 6:40 6:29 6:18 6:06 5:55
10:48 10:34 10:19 10:08 9:53 9:38 9:25 9:11 8:57 8:43 8:28 8:15 8:00 7:46
10:08 9:55 9:41 9:28 9:16 9:02 8:49 8:36 8:23 8:10 7:56 7:43 7:30 7:17
9:27 9:14 9:02 8:49 8:38 8:25 8:13 8:01 7:48 7:36 7:23 7:11 6:58 6:46
9:06 8:53 8:42 8:29 8:18 8:06 7:54 7:42 7:29 7:17 7:05 6:53 6:41 6:29
8:23 8:12 8:01 7:49 7:38 7:26 7:15 7:03 6:52 6:40 6:29 6:18 6:06 5:55
8:13 8:02 7:51 7:39 7:28 7:16 7:05 6:53 6:42 6:30 6:19 6:08 5:56 5:45
7:42 7:31 7:21 7:10 7:00 6:49 6:39 6:28 6:18 6:07 5:57 5:46 5:36 5:25
7:23 7:13 7:03 6:53 6:43 6:33 6:23 6:12 6:02 5:52 5:42 5:32 5:22 5:12
110 108 105 103 100 98 95 92 90 87 85 82 80 78

METHOD 2ED - 2016, Table 4.4) See Table B.2 (p272) for Details about pre-/post training warm up / cool down / dynamic stretching etc.
Wed Thu Fri Sat Sun Weekly Miles
Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Actual
Rest 6E 6E 6E 8E 26 0
Rest 6E 6E 6E 8E 41 0
Rest 6T 7E 6E 10 L 46 0
Rest 6T 6E 8E 8E 45 0
Rest 6T 7E 6E 12 L 47 0
Rest 7T 6E 10 E 8E 47 0
Rest 7T 7E 8E 14 L 54 0
Rest 7T 6E 10 E 10 E 49 0
Rest 8T 7E 8E 15 L 57 0
Rest 8T 6E 10 E 10 E 50 0
Rest 8T 7E 8E 16 L 61 0
Rest 9T 6E 10 E 10 E 55 0
Rest 9T 7E 8E 16 L 62 0
Rest 9T 6E 10 E 10 E 55 0
 Rest 10 T 7E 8E 16 L 63 0
Rest 10 T 6E 10 E 10 E 56 0
Rest 10 T 7E 8E 8E 55 0
Rest 6E 6E 3E Race 29 0
Rest Rest Rest Rest Rest 26 0

汉森初级班计划
g Plan (ref HANSONS MARATHON METHOD 2ED
Wed Thu- 2016, Table 4.3) Hansons
Fri Sat Sun Weekly Miles
out pre-/post training warm up / cool down / dynamic stretching etc.
Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Actual
Rest 3E Rest 3E 4E 10 0
Rest 3E 3E 3E 4E 15 0
Rest 4E 4E 4E 5E 21 0
Rest 3E 3E 5E 5E 21 0
Rest 4E 5E 4E 6E 24 0
Rest 5T 4E 8E 8E 39 0
Rest 5T 5E 6E 10 L 38 0
Rest 5T 6E 6E 10 L 41 0
Rest 8T 5E 5E 15 L 47 0
Rest 8T 6E 8E 10 L 46 0
Rest 8T 5E 8E 16 L 54 0
Rest 9T 5E 8E 10 L 49 0
Rest 9T 6E 6E 16 L 56 0
Rest 9T 5E 8E 10 L 49 0
Rest 10 T 6E 6E 16 L 57 0
Rest 10 T 5E 8E 10 L 50 0
Rest 10 T 6E 6E 8E 49 0
Rest 6E 5E 3E RACE 50 0

汉森初马/完赛计划
raining Plan (ref HANSONS MARATHON METHOD 2ED - 2016, Table 4.2)
 Wed Thu Fri Sat Sun Weekly Miles
Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Actual
Rest 3E Rest 3E 4E 12 0
Rest 3E 3E 3E 4E 16 0
Rest 4E 4E 4E 5E 21 0
Rest 3E 3E 5E 4E 20 0
Rest 4E 5E 4E 6E 24 0
Rest 5E 4E 8E 8E 34 0
Rest 5E 4E 6E 10 L 34 0
Rest 6E 5E 6E 10 L 39 0
Rest 5E 6E 5E 15 L 41 0
Rest 6E 5E 8E 10 L 41 0
Rest 5E 6E 8E 16 L 47 0
Rest 6E 5E 8E 10 L 41 0
Rest 5E 6E 6E 16 L 45 0
Rest 6E 5E 8E 10 L 41 0
Rest 5E 6E 6E 16 L 45 0
Rest 5E 5E 8E 10 L 38 0
Rest 5E 6E 6E 8E 37 0
Rest 5E 4E 3E RACE 48 0

d/or the Hansons Marathon Method Book. Plan is NOT ENOUGH)

3:50 3:40 2:40

3:40 3:35 3:30 3:25 3:20 3:15 3:10 3:05 3:00 2:55 2:50 2:45 2:40 2:35
1:50 1:47 1:45 1:42 1:40 1:37 1:35 1:32 1:30 1:27 1:25 1:22 1:20 1:17
8:23 8:12 8:01 7:49 7:38 7:26 7:15 7:03 6:52 6:40 6:29 6:18 6:06 5:55
10:48 10:34 10:19 10:08 9:53 9:38 9:25 9:11 8:57 8:43 8:28 8:15 8:00 7:46
10:08 9:55 9:41 9:28 9:16 9:02 8:49 8:36 8:23 8:10 7:56 7:43 7:30 7:17
9:27 9:14 9:02 8:49 8:38 8:25 8:13 8:01 7:48 7:36 7:23 7:11 6:58 6:46
9:06 8:53 8:42 8:29 8:18 8:06 7:54 7:42 7:29 7:17 7:05 6:53 6:41 6:29
8:23 8:12 8:01 7:49 7:38 7:26 7:15 7:03 6:52 6:40 6:29 6:18 6:06 5:55
 8:13 8:02 7:51 7:39 7:28 7:16 7:05 6:53 6:42 6:30 6:19 6:08 5:56 5:45
7:42 7:31 7:21 7:10 7:00 6:49 6:39 6:28 6:18 6:07 5:57 5:46 5:36 5:25
7:23 7:13 7:03 6:53 6:43 6:33 6:23 6:12 6:02 5:52 5:42 5:32 5:22 5:12
110 108 105 103 100 98 95 92 90 87 85 82 80 78

汉森初半马/完赛计划
Week Training PlanWed
(ref HANSONS HALF MARATHON
Thu , Table 4.4) Fri Sat Sun Weekly Miles
Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Actual
Rest 2E Rest 2E 3E 7 0
Rest 2E Rest 2E 3E 9 0
Rest 3E Rest 3E 4E 13 0
Rest 3E 2E 3E 5E 16 0
Rest 4E 2E 3E 6E 18 0
Rest 4E 2E 3E 6E 20 0
Rest 4E 3E 3E 7E 23 0
Rest 4E 3E 3E 8L 25 0
Rest 5E 3E 4E 6E 26 0
Rest 5E 3E 4E 8L 28 0
Rest 5E 4E 4E 6E 28 0
Rest 5E 4E 5E 10 L 32 0
Rest 5E 3E 6E 8E 31 0
Rest 5E 4E 5E 10 L 32 0
Rest 5E 3E 6E 8E 31 0
Rest 5E 4E 5E 10 L 32 0
Rest 4E 3E 3E 6E 24 0
Rest 3E 3E 3E RACE 29.1 0

汉森初半马/初级计划
eek Training Plan (ref
Wed HANSONS HALF MARATHON
Thu , Table 4.1) Fri Sat Sun Weekly Miles
 Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Actual
Rest 3E 3 Rest 3E 3 4E 4 10 10
2 Rest 3E 3 3E 3 3 E 3 4 E 4 15 15
4 Rest 4E 4 4E 4 4 E 4 5 E 5 21 21
5 Rest 3E 3 3E 3 5 E 5 6 E 6 22 22
5 Rest 3T 6 5E 5 4 E 4 8 E 8 28 28
9 Rest 3T 6 4E 4 5 E 5 9 E 9 37 37
7 Rest 3T 6 4E 4 6 E 6 10 L 10 37 37
6 Rest 4T 7 5E 5 6 E 6 10 L 10 40 40
8 Rest 4T 7 5E 5 5E 5 10 L 10 40 40
7 Rest 4T 7 5E 5 5E 5 12 L 12 42 42
10.5 Rest 5T 8 6E 6 5E 5 10 L 10 44.5 44.5
11 Rest 5T 8 5E 5 6E 6 12 L 12 47 47
10 Rest 5T 8 6E 6 5 E 5 10 L 10 45 45
10 Rest 6T 9 5E 5 6 E 6 12 L 12 47 47
10 Rest 6T 9 6E 6 5 E 5 10 L 10 47 47
11 Rest 6T 9 5E 5 6 E 6 12 L 12 48 48
8 Rest 5T 8 6E 6 5 E 5 8 E 8 40 40
5 Rest 6E 6 5E 5 3 E 3 RACE 13.1 37.1 37.1

汉森初半马/高级计划
-Week Training Plan (ref HANSONS HALF MARATHON
Wed Thu , Table 4.3) Fri Sat Sun Weekly Miles
Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Pace HR Miles Plan Actual
Rest 4E 4 3E 3 4E 4 6E 6 17 17
9 Rest 3T 6 4E 4 4E 4 6E 6 33 33
8 Rest 3T 6 5E 5 5E 5 7E 7 35 35
7 Rest 3T 6 4E 4 6E 6 8E 8 35 35
8 Rest 4T 7 5E 5 6 E 6 10 E 10 40 40
7 Rest 4T 7 6E 6 6 E 6 12 L 12 43 43
8 Rest 4T 7 6E 6 5 E 5 10 E 10 41 41
8 Rest 5T 8 6E 6 6 E 6 12 L 12 46 46
 8 Rest 5T 8 6E 6 5E 5 10 E 10 42 42
9 Rest 5T 8 5E 5 6E 6 12 L 12 47 47
11 Rest 6T 9 6E 6 5E 5 10 E 10 46 46
11 Rest 6T 9 5E 5 6E 6 14 L 14 50 50
10 Rest 6T 9 6E 6 5E 5 10 E 10 47 47
10 Rest 7T 10 5E 5 6E 6 14 L 14 50 50
10 Rest 7T 10 6E 6 5E 5 10 E 10 48 48
11 Rest 7T 10 5E 5 6E 6 14 L 14 51 51
11 Rest 5T 8 6E 6 5E 5 8E 8 45 45
5 Rest 6E 6 5E 5 3E 3 RACE 13.1 37.1 37.1
弋力整理
Hansons Just Finish Marathon 18-Week Training Plan (ref HANSONS MARATHON METHOD 2ED - 2016, Table 4.2)
Week Mon Tue Wed Thu Fri Sat
1 Rest Rest Rest 3E Rest 3E
2 Rest 2E Rest 3E 3E 3E
3 Rest 3E Rest 4E 4E 4E
4 Rest 4E Rest 3E 3E 5E
5 Rest 5E Rest 4E 5E 4E
6 4E 5E Rest 5E 4E 8E
7 4E 5E Rest 5E 4E 6E
8 6E 6E Rest 6E 5E 6E
9 5E 5E Rest 5E 6E 5E
10 7E 5E Rest 6E 5E 8E
11 5E 7E Rest 5E 6E 8E
12 5E 7E Rest 6E 5E 8E
13 7E 5E Rest 5E 6E 6E
14 5E 7E Rest 6E 5E 8E
15 7E 5E Rest 5E 6E 6E
16 5E 5E Rest 5E 5E 8E
17 7E 5E Rest 5E 6E 6E
18 5E 5E Rest 5E 4E 3E

Hansons Beginner Marathon 18-Week Training Plan (ref HANSONS MARATHON METHOD 2ED - 2016, Table 4.3)
Week Mon Tue Wed Thu Fri Sat
1 Rest Rest Rest 3E Rest 3E
2 Rest 2E Rest 3E 3E 3E
3 Rest 4E Rest 4E 4E 4E
4 Rest 5E Rest 3E 3E 5E
5 Rest 5E Rest 4E 5E 4E
6 4E 12 x 400 Rest 5T 4E 8E
7 4E 8 x 600 Rest 5T 5E 6E
8 6E 6 x 800 Rest 5T 6E 6E
 9 5E 5 x 1000 Rest 8T 5E 5E
10 7E 4 x 1200 Rest 8T 6E 8E
11 5E 6 x 1M Rest 8T 5E 8E
12 5E 4 x 1.5M Rest 9T 5E 8E
13 7E 3 x 2M Rest 9T 6E 6E
14 5E 2 x 3M Rest 9T 5E 8E
15 7E 3 x 2M Rest 10 T 6E 6E
16 5E 4 x 1.5M Rest 10 T 5E 8E
17 7E 6 x 1M Rest 10 T 6E 6E
18 5E 5E Rest 6E 5E 3E

Hansons Adavnced Marathon 18-Week Training Plan (ref HANSONS MARATHON METHOD 2ED - 2016, Table 4.4)
Week Mon Tue Wed Thu Fri Sat
1 Rest Rest Rest 6E 6E 6E
2 6E 12 x 400 Rest 6E 6E 6E
3 6E 8 x 600 Rest 6T 7E 6E
4 6E 6 x 800 Rest 6T 6E 8E
5 6E 5 x 1000 Rest 6T 7E 6E
6 6E 4 x 1200 Rest 7T 6E 10 E
7 6E 400+800+ Rest 7T 7E 8E
8 6E 1200+
3 x 1600 Rest 7T 6E 10 E
1600+1200+
9 8E 6 x 800
800+400 Rest 8T 7E 8E
10 6E 3 x 1600 Rest 8T 6E 10 E
11 8E 6 x 1M Rest 8T 7E 8E
12 6E 4 x 1.5M Rest 9T 6E 10 E
13 8E 3 x 2M Rest 9T 7E 8E
14 6E 2 x 3M Rest 9T 6E 10 E
15 8E 3 x 2M Rest 10 T 7E 8E
16 6E 4 x 1.5M Rest 10 T 6E 10 E
17 8E 6 x 1M Rest 10 T 7E 8E
18 6E 5E Rest 6E 6E 3E
D 2ED - 2016, Table 4.2)
Sun Weekly
4E 12
4E 16
5E 21
4E 20
6E 24
8E 34
10 L 34
10 L 39
15 L 41
10 L 41
16 L 47
10 L 41
16 L 45
10 L 41
16 L 45
10 L 38
8E 37
RACE 26.2 48

2ED - 2016, Table 4.3)

Sun Weekly
4E 10
4E 15
5E 21
5E 21
6E 24
8E 39
10 L 38
10 L 41
 15 L 47
10 L 46
16 L 54
10 L 49
16 L 56
10 L 49
16 L 57
10 L 50
8E 49
RACE 26.2 50

D 2ED - 2016, Table 4.4)

Sun Weekly
8E 26
8E 41
10 L 46
8E 45
12 L 47
8E 47
14 L 54
10 E 49
15 L 57
10 E 50
16 L 61
10 E 55
16 L 62
10 E 55
16 L 63
10 E 56
8E 55
RACE 26.2 52
弋力整理
Hansons Recommended Training Paces (Table 3.5 page 92-93, 2nd Ed.)

RACE AM
Marathon Marathon MP Pace 30% Easy
Goals Pace (mpm) (mpk) Recovery slower Aerobic A
(HMM) MP MP E Easy E
500 11:27 14:22 14:53 13:32
445 10:52 13:43 14:07 12:55
430 10:18 13:02 13:23 12:16
415 9:44 12:22 12:39 11:38
400 9:09 11:42 11:53 11:00
355 8:58 11:28 11:39 10:40
350 8:46 11:15 11:23 10:34
345 8:35 11:01 11:09 10:21
340 8:23 10:48 10:53 10:08
335 8:12 10:34 10:39 9:55
330 8:01 10:19 10:25 9:41
325 7:49 10:08 10:09 9:28
320 7:38 9:53 9:55 9:16
315 7:26 9:38 9:39 9:02
310 7:15 9:25 9:25 8:49
305 7:03 9:11 9:09 8:36
300 6:52 8:57 8:55 8:23
255 6:40 8:43 8:40 8:10
250 6:29 8:28 8:25 7:56
245 6:18 8:15 8:11 7:43
240 6:06 8:00 7:55 7:30
235 5:55 7:46 7:41 7:17
230
225
220
215
210
205
raining Paces (Table 3.5 page 92-93, 2nd Ed.) + Advanced Marathon Suggested Easy/Long Paces

AM Easy AM Moderate Marathon

20% Aerobic 10% Aerobic Pace Stength 10K
slower B slower Long Run TEMPO Interval Speed
Long E Long L T I I
13:44 12:41 12:35 12:16 11:27 11:17 10:30
13:02 12:05 11:57 11:41 10:52 10:42 9:58
12:21 11:28 11:19 11:05 10:18 10:08 9:27
11:40 10:52 10:42 10:29 9:44 9:34 8:55
10:58 10:15 10:03 9:53 9:09 8:59 8:24
10:45 10:00 9:51 9:38 8:58 8:48 8:13
10:31 9:51 9:38 9:29 8:46 8:36 8:03
10:18 9:39 9:26 9:18 8:35 8:25 7:52
10:03 9:27 9:13 9:06 8:23 8:13 7:42
9:50 9:14 9:01 8:53 8:12 8:02 7:31
9:37 9:02 8:49 8:42 8:01 7:51 7:21
9:22 8:49 8:35 8:29 7:49 7:39 7:10
9:09 8:38 8:23 8:18 7:38 7:28 7:00
8:55 8:25 8:10 8:06 7:26 7:16 6:49
8:42 8:13 7:58 7:54 7:15 7:05 6:39
8:27 8:01 7:45 7:42 7:03 6:53 6:28
8:14 7:48 7:33 7:29 6:52 6:42 6:18
8:00 7:36 7:20 7:17 6:40 6:30 6:07
7:46 7:23 7:07 7:05 6:29 6:19 5:57
7:33 7:11 6:55 6:53 6:18 6:08 5:46
7:19 6:58 6:42 6:41 6:06 5:56 5:36
7:06 6:46 6:30 6:29 5:55 5:45 5:25
貌似BURN有人快到这里了！
需要加页。。。
 Pace Relative Difference vs MP

Easy Moderate Marathon 10K Speed

5K Easy Aerobic Aerobic Pace Stength Speed Interval 5K
Speed Recovery Aerobic A B Long Run TEMPO Interval % > MP sec < MP Speed
I E E E L T I I I I
10:04 -20.30% -15.40% -9.70% -6.70% 0.00% 10:00.0 9.00% 57:00.0 13.70%
9:34 -20.80% -15.90% -10.10% -7.00% 0.00% 10:00.0 9.00% 54:00.0 13.60%
9:04 -21.00% -16.00% -10.20% -7.10% 0.00% 10:00.0 9.00% 51:00.0 13.60%
8:33 -21.30% -16.30% -10.40% -7.20% 0.00% 10:00.0 9.20% 49:00.0 13.80%
8:03 -21.80% -16.80% -10.70% -7.40% 0.00% 10:00.0 8.90% 45:00.0 13.70%
7:53 -21.80% -15.90% -10.30% -6.90% 0.00% 10:00.0 9.10% 45:00.0 13.70%
7:43 -22.10% -17.00% -11.00% -7.60% 0.00% 10:00.0 8.90% 43:00.0 13.60%
7:33 -22.10% -17.10% -11.10% -7.70% 0.00% 10:00.0 9.10% 43:00.0 13.70%
7:23 -22.40% -17.30% -11.30% -7.90% 0.00% 10:00.0 8.90% 41:00.0 13.50%
7:13 -22.40% -17.30% -11.20% -7.70% 0.00% 10:00.0 9.10% 41:00.0 13.60%
7:03 -22.30% -17.20% -11.30% -7.90% 0.00% 10:00.0 9.10% 40:00.0 13.70%
6:53 -22.90% -17.40% -11.30% -7.90% 0.00% 10:00.0 9.10% 39:00.0 13.60%
6:43 -22.80% -17.60% -11.60% -8.00% 0.00% 10:00.0 9.00% 38:00.0 13.60%
6:33 -22.80% -17.70% -11.70% -8.20% 0.00% 10:00.0 9.00% 37:00.0 13.50%
6:23 -23.00% -17.80% -11.80% -8.20% 0.00% 10:00.0 9.00% 36:00.0 13.60%
6:12 -23.20% -18.00% -12.10% -8.40% 0.00% 10:00.0 9.00% 35:00.0 13.70%
6:02 -23.30% -18.10% -12.00% -8.20% 0.00% 10:00.0 9.00% 34:00.0 13.80%
5:52 -23.50% -18.40% -12.30% -8.50% 0.00% 10:00.0 9.00% 33:00.0 13.60%
5:42 -23.40% -18.30% -12.20% -8.50% 0.00% 10:00.0 9.00% 32:00.0 13.70%
5:32 -23.60% -18.40% -12.30% -8.50% 0.00% 10:00.0 9.20% 32:00.0 13.90%
5:22 -23.80% -18.70% -12.40% -8.70% 0.00% 10:00.0 8.90% 30:00.0 13.70%
5:12 -23.80% -18.80% -12.60% -8.70% 0.00% 10:00.0 9.20% 30:00.0 13.80%
 Marathon Goals (HMM) 500 445 430 415 400 355 350 345 340 335 330 325 320 315 310 305 300
RACE Marathon Pace MP 11:27 10:52 10:18 9:44 9:09 8:58 8:46 8:35 8:23 8:12 8:01 7:49 7:38 7:26 7:15 7:03 6:52
Recovery E 14:22 13:43 13:02 12:22 11:42 11:28 11:15 11:01 10:48 10:34 10:19 10:08 9:53 9:38 9:25 9:11 8:57
Easy Aerobic A (WU/CD) E 13:32 12:55 12:16 11:38 11:00 10:40 10:34 10:21 10:08 9:55 9:41 9:28 9:16 9:02 8:49 8:36 8:23
Easy Aerobic B E 12:41 12:05 11:28 10:52 10:15 10:00 9:51 9:39 9:27 9:14 9:02 8:49 8:38 8:25 8:13 8:01 7:48
Moderate Aerobic Long Run L 12:16 11:41 11:05 10:29 9:53 9:38 9:29 9:18 9:06 8:53 8:42 8:29 8:18 8:06 7:54 7:42 7:29
Marathon Pace TEMPO T 11:27 10:52 10:18 9:44 9:09 8:58 8:46 8:35 8:23 8:12 8:01 7:49 7:38 7:26 7:15 7:03 6:52
Stength Interval (6M total/each) I 11:17 10:42 10:08 9:34 8:59 8:48 8:36 8:25 8:13 8:02 7:51 7:39 7:28 7:16 7:05 6:53 6:42
Speed Interval (800, 1200, 1600) I 10:30 9:58 9:27 8:55 8:24 8:13 8:03 7:52 7:42 7:31 7:21 7:10 7:00 6:49 6:39 6:28 6:18
Speed Interval (400) I 10:04 9:34 9:04 8:33 8:03 7:53 7:43 7:33 7:23 7:13 7:03 6:53 6:43 6:33 6:23 6:12 6:02
255 250 245 240 235
6:40 6:29 6:18 6:06 5:55
8:43 8:28 8:15 8:00 7:46
8:10 7:56 7:43 7:30 7:17
7:36 7:23 7:11 6:58 6:46
7:17 7:05 6:53 6:41 6:29
6:40 6:29 6:18 6:06 5:55
6:30 6:19 6:08 5:56 5:45
6:07 5:57 5:46 5:36 5:25
5:52 5:42 5:32 5:22 5:12
弋力整理 AM作者讲座： https://www.humankinetics.com/AcuCustom/Sitename/DAM
Advanced Marathoning 2nd p156-159 (Up to 55 miles per week 18-Week Schedule)
Week Mon Tue Wed Thu Fri
1 Rest or XT 8LT with 4HMP Rest or XT 9E Rest or XT
2 Rest or XT 8E w 10x100 Rest or XT 10E Rest or XT
3 Rest or XT 10E 4RE 8LT w 4HMP Rest or XT
4 Rest or XT 8E w 10x100 5RE 10E Rest or XT
5 Rest or XT 9LT w 5HMP 5RE 10E Rest or XT
6 Rest or XT 8E w 10x100 5RE 8E Rest or XT
7 Rest or XT 10LT w 5HMP 4RE 11MLR Rest or XT
8 Rest or XT 7RE + 6x100 12MLR Rest or XT 10LT w 6HMP
9 Rest or XT 6RE 14MLR 6RE Rest or XT
10 Rest or XT 8E 8I w 5x800m 5RE Rest or XT
11 Rest or XT 7RE w 6x100 11LT w 7HMP Rest or XT 12MLR
12 Rest or XT 8I w 5x600m 12MLR Rest or XT 5RE w 6x100
13 Rest or XT 8E 9I w 5x1000 Rest or XT 12MLR
14 Rest or XT 8I w 5x600 11MLR Rest or XT 4RE w 6x100
15 Rest or XT 7RE w 6x100 10I w 4x1200 Rest or XT 11 MLR
16 Rest or XT 8I w 5x600 6RE Rest or XT 4RE w 6x100
17 Rest or XT 7E w 8x100 8I w 3x1600 Rest or XT 5RE w 6x100
18 Rest 6RE 7E with 2MP Rest 4E w 6x100

Advanced Marathoning 2nd p160-163 (Up to 55 miles per week 12-Week Schedule)
Week Mon Tue Wed Thu Fri
1 Rest or XT 8E w 10x100 Rest or XT 9E Rest or XT
2 Rest or XT 11MLR Rest or XT 8LT w 4HMP Rest or XT
3 Rest or XT 8E w 10x100 4RE 11MLR Rest or XT
4 Rest or XT 5RE 10LT w 5HMP 11MLR Rest or XT
5 Rest or XT Rest or XT 12MLR Rest or XT 9LT w 4HMP
6
7 Rest
Rest or
or XT
XT 5RE
6RE w 6x100 10I w 5x1000
12MLR 12MLR
Rest or XT Rest
12LT or
w XT
7HMP
 8 Rest or XT 8I w 5x600 11MLR Rest or XT 4RE w 6x100
9 Rest or XT 7RE w 6x100 10I w 4x1200 Rest or XT 11 MLR
10 Rest or XT 8I w 5x600 6RE Rest or XT 4RE w 6x100
11 Rest or XT 7E w 8x100 8I w 3x1600 Rest or XT 5RE w 6x100
12 Rest 6RE 7E with 2MP Rest 4E w 6x100
cs.com/AcuCustom/Sitename/DAM/091/Marathon_Training_webinar_2013.pdf

Sat Sun Weekly

4RE 12MLR 33
5RE 13L w 8MP 36
4RE 14MLR 40
4RE 15MLR 42
5RE 16L w 10MP 45
4RE 12MLR 37
7E w 8x100 18L 50
5RE 20L 54
6RE w 6x100 16L w 12MP 48
8E w 8x100 14MLR 43
5RE 20L 55
13HMP Tuneup 17L 55
5RE 18L w 14MP 52
13HMP Tuneup 17L 53
4RE 20L 52
11HMP Tuneup 16L 45
Rest or XT 12MLR 32
4RE RACE 22

Sat Sun Weekly

5RE 13L w 8MP 35
5RE 15MLR 39
4RE 16L w 10MP 43
4RE 17L 48
5RE 16L 42
6RE
5RE w 6x100 15L
20L w 12MP 48
55
13HMP Tuneup 17L 53
4RE 20L 52
11HMP Tuneup 16L 45
Rest or XT 12MLR 32
4RE RACE 22
Jerry Tang 整理
Advanced Marathoning (Up to 70 miles per week 18-Week Schedule)
Week Mon Tue Wed Thu Fri Sat
1 Rest or XT 9LT with 4HMP 11 MLR 5RE 9E 5RE
2 Rest or XT 8E w 10x100 12 MLR 5RE 9E 5RE
3 Rest or XT 11 MLR 13 MLR 5RE 9LT with 4HMP 5RE
4 Rest or XT 9E w 10x100 14 MLR 5RE 11 MLR 5RE
5 Rest or XT 9LT w 5HMP 14 MLR 5RE 12 MLR 5RE
6 Rest or XT 8E w 10x100 12 MLR 5RE 10 E 5RE
7 Rest or XT 10LT w 5HMP 14 MLR 5RE 11 MLR 7E w 8x100
8 Rest or XT 6RE + 4RE 14 MLR 5RE 11LT w 6HMP 6RE
9 Rest or XT 6RE + 4RE 15 MLR 6RE 13 MLR 7RE w 6x100
10 Rest or XT 9E 9I w 6x800m 6RE 11 MLR 8E w 8x100
11 Rest or XT 6RE + 4RE 15 MLR 6RE 12LT w 7HMP 5RE
12 Rest or XT 9I w 5x600m 14MLR 6E w 6x100 5RE 8K-15K Tuneup
13 Rest or XT 10I w 6x1000m 15MLR 6RE + 4RE 12MLR 5RE
14 Rest or XT 9I w 5x600 14MLR 6E w 6x100 5RE 8K-15K Tuneup
15 Rest or XT 6RE + 4RE 11I w 5x1200 14 MLR 8E w 8x100 5RE
16 Rest or XT 7RE w 8x100 12MLR 5RE w 6x100 5RE 8K-10K Tuneup
17 Rest or XT 7E w 8x100 4RE 8I w 3x1600m 5RE 6RE w 8x100
18 Rest 7RE 7E with 2MP 5RE 5RE w 6x100 4RE

Advanced Marathoning (Up to 70 miles per week 12-Week Schedule)

Week Mon Tue Wed Thu Fri Sat
1 Rest or XT 8E w 10x100 11MLR 5RE 11MLR 5RE
2 Rest or XT 12MLR 11MLR 5RE 9LT w 4HMP 5RE
3 Rest or XT 9E w 10x100 14MLR 5RE 12MLR 5RE
4 Rest or XT 13MLR 15MLR 5RE 10LT w 5HMP 5RE
5 Rest or XT 8E w 10x100 15MLR 5RE 10LT w 4HMP 7E
6 Rest or XT 6RE + 4RE 11I w 5x1200 15MLR 10E 6RE
7 Rest or XT 9E w 10x100 15MLR 7RE 12LT w 7HMP 6RE
 8 Rest or XT 9I w 5x600 15MLR 7RE w 6x100 6RE 8K-15K Tuneup
9 Rest or XT 6RE + 4RE 11I w 6x1000 15MLR 8E 6RE
10 Rest or XT 8I w 5x600 12MLR 6RE w 6x100 5RE 8K-10K Tuneup
11 Rest or XT 8E w 10x100 4RE 8I w 3x1600 5RE 6RE w 10x100
12 Rest 7RE 7E with 2MP 5RE 5RE w 6x100 4RE
Sun Weekly
15 MLR 54
16L w 8MP 55
15MLR 58
18MLR 62
18L w 10MP 63
15MLR 55
21L 68
20L 66
16L w 12MP 67
15MLR 58
22L 70
18L 65-69
18L w 14MP 70
17L 60-64
20L 68
17L 55
13MLR 43
RACE 28

Sun Weekly
15L w 8MP 55
17L 59
17L w 10MP 62
18L 66
17L 59
18L w 12MP 70
21L 70
18L 64-68
20L 70
17L 57-59
13MLR 44
RACE 28
 白教计划，弋力整理
2016年白教CIM训练计划 - 初级班
Week Phase Monday Tuesday Wednesday
1 Aerobic Base Easy 45' Easy 30' Easy 45'
2 + Easy 55' Easy 40' Easy 60'
Injury
3 Prevention Easy 60' Easy 40' Easy 65', last 5 min faster
4 Easy 55' Easy 40' (MP+30s)
Easy 60'
5 Easy 45' + Stride Workout 10 times 15 seconds Easy 40' Easy 65', last 5 min faster
6 starting at 5K
Easy 50' race effort
+ Stride progressively
Workout 10 times 15down to 1500
seconds Easy 45' Easy 70',(MP+30s)
last 10 min faster
race
starting effort
at 5K with 1'
race effort recovery
progressivelyjog between
down to 1500 (MP+30s)
7 Easy 50' + Stride Workout 10 times 15 seconds Easy 45' Easy 70', last 15 min faster
race
starting effort
at 5K with 1'
race effort recovery
progressivelyjog between
down to 1500 (MP+30s)
8 Easy 50' + Stride Workout 10 times 15 seconds Easy 45' Easy 60'
race
starting at effort
5K racewith 1' recovery
effort progressivelyjog between
down to 1500
9 Easy 50' + Stride Workout 10 times 15 seconds Easy 45' Easy 70', middle 40' faster
race
starting effort with 1' recovery jog between
10 Easy 15' at 5K race(60"
+ Fartlek effort progressively
fast down
+ 90" recovery) x 8to+1500
Easy Easy 45' Easy 70',(MP+30s)
middle 40' faster
race effort with 1' recovery jog between
11 Easy 15' + Fartlek (2' fast 15'
+ 3' recovery) x 4 + Easy 15' Easy 45' Easy 70',(MP+30s)
middle 40' faster
12 Easy 50' + Stride Workout 10 times 15 seconds Easy 45' (MP+30s)
Easy 70', middle 40' faster
13 Speed + Easy 15' at
starting 5K race(3'
+ Fartlek effort
fast progressively
+ 1' recovery)down to 1500
x 5 + Easy 15' Easy 45' (MP+30s)
Easy 70', middle 40' MP
Lactate race effort with 1' recovery jog between
14 Easy 15' + Fartlek (4' fast + 1' recovery) x 4 + Easy 15' Easy 45' Easy 70', middle 40' MP
Threshold
15 Easy 15' + Tempo Interval (8' fast @HMP + 2' Easy 45' Easy 75', middle 45' MP
16 recovery)
Easy 15' + Tempo x 3 + Easy
Interval 15'@HMP + 2'
(8' fast Easy 45' Easy 80', middle 50' MP
17 recovery)
Easy 15' + Tempo x 3 + Easy
Interval 15'@HMP + 2'
(8' fast Easy 45' Easy 70', middle 40' MP
18 Lactate recovery) x 345'
Easy + Easy 15' Easy 45' Easy 75', middle 45' MP
19 Threshold Medium Long 80' @MP+60s, last 20' at MP+30s Easy 45' @MP+90s Warm Up 15' and 2 strides,
+ Endurance TempoUp 40'15'
@MP-15s, Cool
20 Medium Long Progression 90' @MP+60s to MP+30s Easy 45' @MP+90s Warm and 2 strides,
Down 2
50' @MP, strides and 15'
21 Easy 60' @MP+60s Recovery 45' Warm Up 15'Cool
andDown 2
2 strides,
@MP+120s strides
55' @MP, and 15'
22 Easy 15' + Tempo Interval (1 miles @MP-15s + 1' Recovery 45' Warm Up 15'Cool
andDown 2
2 strides,
@MP+120') x 4(2+ miles
Easy 15' @MP+120s 60' stridesCool
@MP, and Down
15' 2
23 Easy 15' + Tempo Interval @MP-15s + 2' Recovery 45' Warm Up 15' and 2 strides,
@MP+120') x 2 + Easy 15' @MP+120s stridesCool
60' @MP, and 15' 2
24 Easy 15' + Tempo Interval (1 miles @MP-15s + 1' Recovery 45' Warm Up 15' andDown
2 strides,
@MP+120') x 4 + Easy 15' @MP+120s 60' stridesCool
@MP, and Down
15' 2
25 Easy 60' @MP+60s Recovery 45' Warm Up 15' and 2 strides,
26 Easy 45' @MP+60s @MP+120s
Cross Training Tempostrides
Warm 30'15'
Up
and 15' Cool
@MP-15s,
and 2 strides,
Down20'
Tempo 2 strides and 15'
@MP-15s, Cool
Down 2 strides and 15'
初级班
Thursday Friday Saturday Sunday
Cross Training Easy 30' Long 75' Cross Training
Cross Training Easy 40' Long 90' Cross Training
Cross Training Easy 40' Long 95' Cross Training
Cross Training Easy 40' Long 90' Cross Training
Cross Training Easy 40' Long 95' Cross Training
Cross Training Easy 45' Long 105' Cross Training
Cross Training Easy 45' Long 120' Cross Training
Cross Training Easy 45' Long 100' Cross Training
Cross Training Easy 45' Long 120' Cross Training
Cross Training Easy 45' Long 135' Cross Training
Cross Training Easy 45' Long 150' Cross Training
Cross Training Easy 45' Long 120' Cross Training
Cross Training Easy 45' Long 135' Cross Training
Cross Training Easy 45' Long 150' Cross Training
Cross Training Easy 45' Long 135' Cross Training
Cross Training Easy 45' Long 145' Cross Training
Cross Training Easy 45' Easy 45' San Jose RnR
Cross Training Easy 45' Long 20 miles Cross1/2
Training
Cross Training Easy 45' Long 17 miles @MP+60' with Cross Training
Cross Training @MP+90s
Easy 45' Longlast 5 miles at 20
Progresssion MPMiles Cross Training
Cross Training @MP+90s
Easy 45' @MP+120s
Long to MP+30s
17 miles @MP+60' with Cross Training
Cross Training @MP+90s
Easy 45' last 6 miles at MP
Long Run 20 Miles @MP+90s Cross Training
Cross Training @MP+90s
Easy 45' to MP+60s
Long 18 miles @MP+60' with Cross Training
Cross Training @MP+90s
Easy 45' Long Run 17 Milesat@MP+90s
last 8 miles MP Cross Training
Cross Training @MP+90s
Easy 45' to MP+60s
Long 11 miles @MP+60' with Cross Training
Cross Training @MP+90s
Cross Training last 630'
Easy miles at MP
@MP+60s CIM
 白教计划，弋力整理
i机22i看33
Week Phase Monday Tuesday Wednesday Thursday
1 Aerobic Base + Easy 60' Easy 45' Easy 60' Easy 45'
2 Injury Prevention Easy 70' Easy 50' Easy 70' Easy 50'
3 Easy 75', last 10 min faster (MP+30s) Easy 50' Easy 75', last 10 min faster Easy 50'
4 Easy 65' Easy 50' Easy 65',(MP+30s)
last 10 min faster Easy 50'
5 Easy 60' + Stride Workout 10 times 15 seconds Easy 50' (MP+30s)
Easy 75', last 10 min faster Easy 50'
6 starting at 5K race effort progressively down to 1500 Easy 55' Easy 75',(MP+30s)
last 15 min faster Easy 55'
E8。Workout 10 times
race effort with 1'15recovery
secondsjog starting at 5K race
between
7 Easyprogressively
effort 65' + Stride Workout
down to 1500 10 times
race15 seconds
effort with 1' Easy 55' (MP+30s)
Easy 75', last 20 min faster Easy 55'
8 starting at 5K race effort
recovery progressively
jog between
Easy 60' + Stride Workout 10 times 15 secondsdown to 1500 Easy 55' (MP+30s)
Easy 65' Easy 55'
race
starting at effort
5K race with 1' recovery
effort jog between
progressively down to 1500
9 Easy 65' + Stride Workout 10 times 15 seconds Easy 55' Easy 75', middle 45' faster Easy 55'
race
starting effort with 1' recovery jog between
10 Easy 20' +atFartlek
5K race(60"
effort
fastprogressively
+ 90" recovery) down to+1500
x 10 Easy Easy 55' Easy 75',(MP+30s)
middle 45' faster Easy 55'
race effort with 1' recovery jog between
11 Easy 20' + Fartlek (2' fast 20' + 3' recovery) x 5 + Easy 20' Easy 55' Easy 75',(MP+30s)
middle 45' faster Easy 55'
12 Easy 65' + Stride Workout 10 times 15 seconds Easy 55' (MP+30s)
Easy 75', middle 45' faster Easy 55'
13 Speed + Easy 20' at
starting 5K race(4'
+ Fartlek effort
fast progressively
+ 1' recovery)down to 1500
x 4 + Easy 20' Easy 55' (MP+30s)
Easy 75', middle 45' MP Easy 55'
race effort with 1' recovery jog between
Lactate Threshold Easy 20' + Fartlek (4' fast + 1' recovery) x 5 + Easy 20'
14 Easy 55' Easy 75', middle 45' MP Easy 55'
15 Easy 20' + Tempo Interval (8' fast @HMP + 2' Easy 55' Easy 80', middle 50' MP Easy 55'
16 Easy 20' + Tempo recovery)
Intervalx (8'
3 +fast
Easy+20'
2' recovery) x 3 + Easy 55' Easy 85', middle 55' MP Easy 55'
17 Easy 20'
Easy 20' + Tempo Interval (8' fast + 2' recovery) x 3 + Easy 55' Easy 75', middle 45' MP Easy 55'
18 Lactate Threshold Easy
Easy 20'
45' Easy 55' Easy 75', middle 45' MP Easy 55'
19 + Endurance Medium Long 85' @MP+60s, last 20' at MP+30s Easy 55' Warm Up 15' and 2 strides, Recovery 55'
20 Medium Long Progression 95' @MP+60s to MP+30s @MP+90s
Easy 55' TempoUp
Warm 45'15'
@MP-15s, Cool
and 2 strides, @MP+120s
Recovery 55'
@MP+90s Down
55' @MP,2 strides and 15'
21 Medium Long 70' @MP+60s Recovery 55' Warm Up 15'Cool
andDown 2
2 strides, @MP+120s
Recovery 55'
@MP+120s strides
60' @MP, and 15'
22 Easy 15' + Tempo Interval (1 miles @MP-15s + 1' Recovery 55' Warm Up 15'Cool
andDown 2
2 strides, @MP+120s
Recovery 55'
@MP+120') x 5(2+ miles
Easy 15' @MP+120s 65' stridesCool
@MP, and Down
15' 2 @MP+120s
23 Easy 15' + Tempo Interval @MP-15s + 2' Recovery 55' Warm Up 15' and 2 strides, Recovery 55'
@MP+120') x 2 + 1 miles @MP-15s + Easy 15' @MP+120s stridesCool
65' @MP, and 15' 2
24 Easy 15' + Tempo Interval (1 miles @MP-15s + 1' Recovery 50' Warm Up 15' andDown
2 strides, @MP+120s
Recovery 50'
@MP+120') x 5 + Easy 15' @MP+120s 60' stridesCool
@MP, and Down
15' 2 @MP+120s
25 Medium Long 65' @MP+60s Recovery 45' Warm Up 15' and 2 strides, Recovery 45'
26 Easy 45' @MP+60s @MP+120s
Cross Training Tempostrides
Warm Up35'15' and 15' Cool
@MP-15s,
and 2 strides, @MP+120s
Easy 30'
Down20'
Tempo 2 strides and 15'
@MP-15s, Cool @MP+60s
Down 2 strides and 15'
 Friday Saturday Sunday
Easy 45' Long 90' Cross Training
Easy 50' Long 100' Cross Training
Easy 50' Long 105' Cross Training
Easy 50' Long 95' Cross Training
Easy 50' Long 105' Cross Training
Easy 55' Long 115' Cross Training
Easy 55' Long 130' Cross Training
Easy 55' Long 115' Cross Training
Easy 55' Long 130' Cross Training
Easy 55' Long 130' Cross Training
Easy 55' Long 145' Cross Training
Easy 55' Long 130' Cross Training
Easy 55' Long 130' Cross Training
Easy 55' Long 145' Cross Training
Easy 55' Long 135' Cross Training
Easy 55' Long 145' Cross Training
Easy 55' Easy 45' San Jose RnR 1/2
Easy 55' Long 21 Miles Cross Training
Easy 55' Long 18 miles @MP+60' with Cross Training
@MP+90s
Easy 55' Longlast 6 miles at 21
Progresssion MPMiles Cross Training
@MP+90s
Easy 55' @MP+120s to MP+30s
Long 18 miles @MP+60' with Cross Training
@MP+90s
Easy 55' last 7
Long Run 21miles
Milesat@MP+90s
MP Cross Training
@MP+90s
Easy 55' to MP+60s
Long 19 miles @MP+60' with Cross Training
@MP+90s
Easy 50' last 9
Long Run 18miles
Milesat@MP+90s
MP Cross Training
@MP+90s
Easy 45' to MP+60s
Long 12 miles @MP+60' with Cross Training
@MP+90s
Cross Training last 630'
Easy miles at MP
@MP+60s CIM
 白教计划，弋力整理
2016年白教CIM训练计划 - 高级班
Week Phase Monday Tuesday Wednesday
1 Aerobic Base + Easy 75' Easy 60' Easy 75'
2 Injury Easy 80' Easy 60' Easy 80'
Prevention
3 Easy 80', last 10 min faster (MP+30s) Easy 60' Easy 85', last 10 min faster
4 Easy 80' Easy 60' Easy 80',(MP+30s)
last 10 min faster
5 Easy 65' + Stride Workout 10 times 15 seconds starting Easy 60' (MP+30s)
Easy 85', last 10 min faster
6 at 75'
Easy 5K race effort
+ Stride progressively
Workout 10 times down to 1500starting
15 seconds race Easy 60' Easy 90',(MP+30s)
last 15 min faster
at 80' effort
5K race with
effort 1' recovery
progressively jog between
down to 1500starting
race (MP+30s)
7 Easy + Stride Workout 10 times 15 seconds Easy 60' Easy 90', last 20 min faster
at 75' effort
5K race with
effort 1' recovery
progressively jog between
down to 1500starting
race
8 Easy + Stride Workout 10 times 15 seconds Easy 60' Easy 75',(MP+30s)
last 20 min faster
at 5K effort
race withprogressively
effort 1' recovery jog between
down to 1500 race (MP+30s)
9 Easy 75' + Stride Workout 10 times 15 seconds starting Easy 60' Easy 90', middle 60' faster
at 5K effort with 1' recovery jog between
10 Easy 25'race effort(60"
+ Fartlek progressively
fast + 90" down to 1500
recovery) x 10 race
+ Easy Easy 60' Easy 90',(MP+30s)
middle 60' faster
effort with 1' recovery jog between
11 Easy 25' + Fartlek (2' fast 25'
+ 3' recovery) x 5 + Easy 25' Easy 60' Easy 90',(MP+30s)
middle 60' faster
12 Easy 75' + Stride Workout 10 times 15 seconds starting Easy 60' (MP+30s)
Easy 90', middle 60' faster
13 Speed + at 5K
Easy 25'race effort(4'
+ Fartlek progressively down tox 41500
fast + 1' recovery) race
+ Easy 25' Easy 60' (MP+30s)
Easy 90', middle 60' MP
Lactate effort with 1' recovery jog between
14 Easy 25' + Fartlek (4' fast + 1' recovery) x 5 + Easy 25' Easy 60' Easy 90', middle 60' MP
Threshold
15 Easy 25' + Tempo Interval (8' fast @HMP + 2' recovery) Easy 60' Easy 90', middle 60' MP
16 x 3 + Easy
Easy 25' + Tempo Interval 25'@HMP + 2' recovery)
(8' fast Easy 60' Easy 90', middle 60' MP
17 x 4 + Easy
Easy 25' + Tempo Interval 25'@HMP + 2' recovery)
(8' fast Easy 60' Easy 90', middle 60' MP
18 Lactate x 4Easy
+ Easy
45'25' Easy 60' Easy 90', middle 60' MP
19 Threshold Medium Long 90' @MP+60s, last 20' at MP+30s Easy 60' @MP+90s Warm Up 15' and 2 strides,
+ Endurance TempoUp 50'15'
@MP-15s, Cool
20 Medium Long Progression 100' @MP+60s to MP+30s Easy 60' @MP+90s Warm and 2 strides,
Down 2 strides and 15'
21 Medium Long 75' @MP+60s Recovery 60' @MP+120s 60' @MP,
Warm UpCool Down
15' and 2 strides
2 strides,
and 15'
22 Easy 15' + Tempo Interval (1 miles @MP-15s + 1' Recovery 60' @MP+120s 65' @MP,
Warm UpCool Down
15' and 2 strides
2 strides,
@MP+120') x 6(2+ miles
Easy 15' 70' @MP, and Down
Cool 15' 2 strides
23 Easy 15' + Tempo Interval @MP-15s + 2' Recovery 60' @MP+120s Warm Up 15' and 2 strides,
@MP+120') x 3 + Easy 15' and Down
15' 2 strides
24 Easy 15' + Tempo Interval (1 miles @MP-15s + 1' Recovery 55' @MP+120s 70' @MP,
Warm UpCool
15' and 2 strides,
@MP+120') and Down
15' 2 strides
25 Medium Longx70'6 +@MP+60s
Easy 15' Recovery 50' @MP+120s 60' @MP,
Warm UpCool
15' and 2 strides,
26 Easy 45' @MP+60s Easy 45' @MP+60s TempoUp
Warm 40'and
15'
15'
@MP-15s, Cool
and 2 strides,
Down 2 strides and
Tempo 20' @MP-15s, Cool 15'
Down 2 strides and 15'
 Thursday Friday Saturday Sunday
Easy 60' Easy 60' Long 105' Easy 60'
Easy 60' Easy 60' Long 110' Easy 60'
Easy 60' Easy 60' Long 120' Easy 60'
Easy 60' Easy 60' Long 110' Easy 60'
Easy 60' Easy 60' Long 120' Easy 60'
Easy 60' Easy 65' Long 130' Easy 60'
Easy 60' Easy 65' Long 140' Easy 60'
Easy 60' Easy 65' Long 130' Easy 60'
Easy 60' Easy 70' Long 140' Easy 60'
Easy 60' Easy 75' Long 150' Easy 60'
Easy 60' Easy 75' Long 165' Easy 60'
Easy 60' Easy 70' Long 140' Easy 60'
Easy 60' Easy 75' Long 150' Easy 60'
Easy 60' Easy 75' Long 165' Easy 60'
Easy 60' Easy 75' Long 160' Easy 60'
Easy 60' Easy 75' Long 165' Easy 60'
Easy 60' Easy 75' Easy 45' San Jose
Easy 60' Easy 75' Long 22 miles RnR 1/2
Easy 60'
Recovery 60' @MP+120s Easy 60' Long 19 miles Recovery
Recovery 60' @MP+120s @MP+90
Easy 60' @MP+60' with last22
Long Progresssion 7 60'
Recovery
s
@MP+90 miles
Miles at MP
@MP+120s @MP+12
Recovery 60' @MP+120s Easy 60' Long 19 miles to 60'
Recovery
0s
s
@MP+90 MP+30s
@MP+60' @MP+12
Recovery 60' @MP+120s Easy 60' Long Runwith last 8
22 Miles 60'
Recovery
0s
s
@MP+90 miles at
@MP+90s to MP
MP+60s @MP+12
60'
Recovery 60' @MP+120s Easy 60' Long 20 miles Recovery
0s
s
@MP+90 @MP+60' @MP+12
Recovery 55' @MP+120s Easy 55' Long Runwith last 10
19 Miles 60'
Recovery
0s
s
@MP+90 miles
@MP+90s at MP @MP+12
Recovery 50' @MP+120s Easy 50' Long 13tomiles
MP+60s 55'
Cross
0s
s
@MP+90 @MP+60' with last 6 @MP+12
Training
Easy 30' @MP+60s Cross Easy 30' @MP+60s CIM
0s
s
Training miles at MP
弋力整理
最大心律，也是每人不同。
Resting HR (因人而异） RestHR 52
会随着年龄递减 MaxHR 172

MaxHR% HR ResHRR%
172 100% SPEED INTERVAL 172 100%
170 99% SPEED INTERVAL 170 99%
169 98% SPEED INTERVAL 169 97%
167 97% SPEED INTERVAL 167 96%
165 96% SPEED INTERVAL 165 94% VO2Max
163 95% STRENGTH INTERVAL 163 93% VO2Max
162 94% STRENGTH INTERVAL 162 91% VO2Max
160 93% STRENGTH INTERVAL 160 90% VO2Max
158 92% STRENGTH INTERVAL 158 89%
157 91% STRENGTH INTERVAL 157 87% LT
155 90% STRENGTH INTERVAL 155 86% LT
153 89% STRENGTH INTERVAL 153 84% LT
MP 151 88% MP 151 83% LT MP
MP 150 87% MP 150 81% LT MP
MP 148 86% MP 148 80% LT MP
MP 146 85% MP 146 78% LT MP
MP 144 84% MP/LONG 144 77% LT MP Long
MP 143 83% MP/LONG 143 76% LT MP Long
MP 141 82% MP/LONG 141 74% MP Long
MP 139 81% LONG/EASY 139 73% MP Long Easy
MP 138 80% LONG/EASY 138 71% MP Long Easy
136 79% LONG/EASY 136 70% Long Easy
134 78% LONG/EASY 134 68% Long Easy Recovery
132 77% LONG/EASY 132 67% Long Easy Recovery
131 76% LONG/EASY 131 66% Long Easy Recovery
MAF 129 75% LONG/EASY 129 64% Long Easy Recovery
127 74% LONG/EASY 127 63% Easy Recovery
126 73% EASY 126 61% Easy Recovery
124 72% EASY 124 60% Easy Recovery
122 71% EASY 122 58% Recovery
120 70% EASIER 120 57% Recovery
119 69% EASIER 119 56% Recovery
117 68% EASIER 117 54% Recovery
115 67% EASIER 115 53% Recovery
114 66% EASIER 114 51% Recovery
112 65% EASIER 112 50% Recovery
110 64% EASIER 110 48% Recovery
108 63% EASIER 108 47% Recovery
107 62% EASIER 107 46% Recovery
105 61% EASIER 105 44% Recovery
103 60% EASIER 103 43% Recovery
AM Table 1.2
Max HR% HR Reserve %
VO2Max (5K Pace) 93-95 91-94
Lactate Threshold 82-91 77-88
Marathon Pace 79-88 73-84
Long/Medium Long 74-84 65-78
Generic Aerobic (Easy) 70-81 62-75
Recover <76 <70

温度湿度的影响：
40-60F+ 干燥天气正常
70-80F, 低湿度，心律 + 2-4
70-80F, 高湿度，心律 + 5-8
80F+, 低湿度，心律 + 5-8
80F+, 高湿度，"just take it easy"
SPM 195
Pace (MS/M) pace (MS/KM) stride（m) Steps/Mile 4-step count
9:10 0.9 1788 447
8:41 0.95 1694 424
8:15 1 1609 402
8:05 1.02 1578 394
7:56 1.04 1547 387
7:47 1.06 1518 380
7:38 1.08 1490 373
7:30 1.1 1463 366
7:22 1.12 1437 359
7:14 1.14 1412 353
7:06 1.16 1387 347
6:59 1.18 1364 341
6:52 1.2 1341 335
6:45 1.22 1319 330
6:39 1.24 1298 324
6:36 1.25 1287 322
6:32 1.26 1277 319
6:29 1.27 1267 317
6:26 1.28 1257 314
6:23 1.29 1248 312
6:20 1.3 1238 309
6:15 1.32 1219 305
6:09 1.34 1201 300
6:04 1.36 1183 296
5:58 1.38 1166 292
5:53 1.4 1150 287
5:48 1.42 1133 283
5:43 1.44 1118 279
5:39 1.46 1102 276
5:34 1.48 1087 272
5:30 1.5 1073 268