# Training – 3-2007

Race completed, a short report is here.

根据 Runners’ World杂志的在线工具制作:


Your current race time is: 2:12:00 for a Half-Marathon
Your distance training goal is: Marathon
You currently train: 16-20 miles/week
How hard you want to train: Hard
Your long-run day: Sunday
Your training program Starts: Monday, 2/26/2007 and Ends: Sunday, 3/25/2007
Length of your training schedule: 4 weeks
The RUNNER’S WORLD SmartCoach has provided the training program you selected. However, you have asked for a program that doesn’t allow you sufficient time to get in optimal shape. Please consider changing your race plans. If you go ahead with your plan to enter this race, be prepared to run very conservatively.
Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total
1 2/26
3/4
Rest
/ XT
Easy Run
Dist: 3mi
@11:25
Rest
/ XT
Tempo Run
Dist: 5mi, inc
Warm; 3mi@9:48; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 8mi
@11:25
16 miles
2 3/5
3/11
Rest
/ XT
Easy Run
Dist: 4mi
@11:25
Rest
/ XT
Speedwork
Dist: 5mi, inc
Warm; 2×1600@9:15
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 9mi
@11:25
18 miles
3 3/12
3/18
Rest
/ XT
Easy Run
Dist: 4mi
@11:25
Rest
/ XT
Tempo Run
Dist: 5mi, inc
Warm; 3mi@9:48; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 10mi
@11:25
19 miles
4 3/19
3/25
Rest
/ XT
Easy Run
Dist: 2mi
@11:25
Rest
/ XT
Tempo Run
Dist: 5mi, inc
Warm; 3mi@9:48; Cool
Easy Run
Dist: 2mi
@11:25
Rest
/ XT
Marathon Race Day
26 miles
35 miles
 

Here’s your individualized training program:
Your current race time is: 2:12:00 for a Half-Marathon
Your distance training goal is: Marathon
You currently train: 11-15 miles/week
How hard you want to train: Moderate
Your long-run day: Sunday
Your training program Starts: Monday, 11/27/2006 and Ends: Sunday, 3/18/2007
Length of your training schedule: 16 weeks
Wk Dat Mon Tues Weds Thurs Fri Sat Sun Total
1 11/27
12/3
Rest
/ XT
Rest
/ XT
Rest
/ XT
Tempo Run
Dist: 5mi, inc
Warm; 3mi@9:48; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 6mi
@11:25
11 miles
2 12/4
12/10
Rest
/ XT
Rest
/ XT
Rest
/ XT
Speedwork
Dist: 5mi, inc
Warm; 2×1600@9:15
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 7mi
@11:25
12 miles
3 12/11
12/17
Rest
/ XT
Rest
/ XT
Rest
/ XT
Tempo Run
Dist: 5mi, inc
Warm; 3mi@9:48; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 8mi
@11:25
13 miles
4 12/18
12/24
Rest
/ XT
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 5mi
@11:25
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 6mi
@11:25
11 miles
5 12/25
12/31
Rest
/ XT
Rest
/ XT
Rest
/ XT
Tempo Run
Dist: 6mi, inc
Warm; 4mi@9:47; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 9mi
@11:18
15 miles
6 1/1
1/7
Rest
/ XT
Rest
/ XT
Rest
/ XT
Speedwork
Dist: 7mi, inc
Warm; 3×1600@9:09
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 10mi
@11:18
17 miles
7 1/8
1/14
Rest
/ XT
Rest
/ XT
Rest
/ XT
Tempo Run
Dist: 6mi, inc
Warm; 4mi@9:47; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 11mi
@11:18
17 miles
8 1/15
1/21
Rest
/ XT
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 6mi
@11:18
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 7mi
@11:18
13 miles
9 1/22
1/28
Rest
/ XT
Rest
/ XT
Rest
/ XT
Tempo Run
Dist: 7mi, inc
Warm; 5mi@9:47; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 12mi
@11:12
19 miles
10 1/29
2/4
Rest
/ XT
Rest
/ XT
Rest
/ XT
Speedwork
Dist: 8mi, inc
Warm; 4×1600@9:04
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 13mi
@11:12
21 miles
11 2/5
2/11
Rest
/ XT
Rest
/ XT
Rest
/ XT
Tempo Run
Dist: 7mi, inc
Warm; 5mi@9:47; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 14mi
@11:12
21 miles
12 2/12
2/18
Rest
/ XT
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 7mi
@11:12
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 8mi
@11:12
15 miles
13 2/19
2/25
Rest
/ XT
Rest
/ XT
Rest
/ XT
Tempo Run
Dist: 5mi, inc
Warm; 3mi@9:30; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 15mi
@11:05
20 miles
14 2/26
3/4
Rest
/ XT
Rest
/ XT
Rest
/ XT
Speedwork
Dist: 8mi, inc
Warm; 4×1600@8:58
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 12mi
@11:05
20 miles
15 3/5
3/11
Rest
/ XT
Rest
/ XT
Rest
/ XT
Tempo Run
Dist: 5mi, inc
Warm; 3mi@9:30; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 8mi
@11:05
13 miles
16 3/12
3/18
Rest
/ XT
Easy Run
Dist: 2mi
@11:05
Rest
/ XT
Tempo Run
Dist: 5mi, inc
Warm; 3mi@9:30; Cool
Easy Run
Dist: 2mi
@11:05
Rest
/ XT
Marathon Race Day
26 miles
35 miles
 

Legend

Workouts: All runs are Easy, Long, Tempo, or Speedwork
Dist: Total miles for the day
Dist/Time: 9mi @ 9:11 means “Run 9 miles at 9:11 pace.”
Warm/Cool: Warmup or Cooldown. Generally 1 mile each. However, on some days, you must run extra Warm and Cool to reach your distance for the day.
Speedwork: “6×800@3:47 w/400 jogs” means “Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each repeat.”
Rest/XT: Take a rest day, or do moderate cross-training activity.
m: Meters
mi: Miles
 

Based on a half marathon race at 02:12:00, your projected finish times for the following distances should be:

1500m 8:01
the mile 8:38
3000m(3k) 16:43
3200m(about 2 miles) 17:54
5000m(5k) 28:43
8000m(8k) 47:16
5 miles 47:33
10,000m(10k) 59:52
ten miles 1:39:09
a half marathon 2:12:00
a marathon 4:35:13

Based on your half marathon race time of 02:12:00, the paces of your different training runs should be:

7:10 min/km Easy run training pace
6:00 min/km Tempo run training pace
5:25 min/km Maxmum oxygen training pace
5:01 min/km Speed form training pace
7:10 – 8:02 min/km Long run training pace
4:28 min/800 Yasso 800s training pace

Based on a half marathon race at 02:12:00, your pace is:

10:05 Pace per mile
5.95 Miles/hour
6:16 Pace per kilometer
9.58 Kilometers/hour
2.66 Meters/second