大连马拉松400训练计划(SmartCoach)

8-May Rest / XT
9-May Easy Run
Dist: 5 KM @6:18
Saturday
Sunday
11-Jan Long Run
Dist: 16 KM @6:43
12-Jan Rest / XT
18-Jan Long Run
Dist: 19 KM @6:40
19-Jan Rest / XT
27-Apr Rest / XT
3-May Long Run
Dist: 8 KM @6:19
4-May Rest / XT
10-May Rest / XT
11-May Marathon Race Day
42.2 KM @5:37 Time: 3:56:47
Dist: 7 KM @6:34
14-Feb Rest / XT
7 54 KM
17-Feb Easy Run
Dist: 6 KM @6:33
18-Feb Rest / XT
19-Feb Tempo Run
Dist: 11 KM, inc Warm; 8 KM @ 5:40; Cool
20-Feb Easy Run
Dist: 26 KM @6:31
15-Mar Long Run
Dist: 32 KM @6:29
16-Mar Rest / XT
22-Mar
23-Mar
Long Run
Dist: 26 KM @6:27
Rest / XT
29-Mar Easy Run
Dist: 13 KM @6:25
30-Mar Rest / XT 6-Apr Rest / XT
Dist: 9 KM @6:36
31-Jan Rest / XT 7-Feb Rest / XT
5 49 KM
3-Feb Easy Run
Dist: 7 KM @6:36
5-Feb Tempo Run
Dist: 9 KM, inc Warm; 6 KM @ 5:39; Cool
6-Feb Easy Run
Dist: 5 KM @6:33
21-Feb Rest / XT
8 43 KM
24-Feb Easy Run
Dist: 11 KM @6:31
25-Feb Rest / XT 4-Mar Rest / XT
26-Feb Easy Run
Dist: 11 KM @6:31
27-Feb Easy Run
Dist: 8 KM @6:43
10-Jan Rest / XT
2 44 KM
13-Jan Easy Run
Dist: 8 KM @6:40
14-Jan Rest / XT
15-Jan Speedwork
Dist: 9 KM, inc Warm; 3x1600 in 8:38 w/800 jogs; Cool
Dist: 29 KM @6:34
16-Feb Rest / XT
22-Feb Long Run
Dist: 32 KM @6:33
23-Feb Rest / XT
1-Mar Easy Run
Dist: 11 KM @6:31
2-Mar Rest / XT 9-Mar Rest / XT
8-Mar Long R28-Mar Rest / XT 4-Apr Rest / XT
13 65 KM
31-Mar Easy Run
Dist: 11 KM @6:25
2-Apr Tempo Run
Dist: 11 KM, inc Warm; 8 KM @ 5:32; Cool
3-Apr Easy Run
Dist: 13 KM @6:21
18-Apr Rest / XT
16 37 KM
21-Apr Easy Run
Dist: 7 KM @6:19
22-Apr Rest / XT
23-Apr Speedwork
Dist: 12 KM, inc Warm; 4x1600 in 8:08 w/800 jogs; Cool
Dist: 10 KM @6:31
10 59 KM
10-Mar Easy Run
Dist: 8 KM @6:29
11-Mar Rest / XT
12-Mar Speedwork
Dist: 12 KM, inc Warm; 4x1600 in 8:21 w/800 jogs; Cool
13-Mar Easy Run
24-Apr Easy Run
Dist: 6 KM @6:19
25-Apr Rest / XT
17 38 KM
28-Apr Easy Run
Dist: 11 KM @6:19
29-Apr Rest / XT
30-Apr Tempo Run
Dist: 9 KM, inc Warm; 4 KM @ 5:19; Cool
Dist: 7 KM @6:29
14-Mar Rest / XT
11
17-Mar
18-Mar
19-Mar
20-Mar
21-Mar
62 KM
Easy Run
Dist: 13 KM @6:27
Rest / XT
Tempo Run
Dist: 11 KM, inc Warm; 8 KM @ 5:34; Cool
5-Apr Long Run
Dist: 32 KM @6:25
12-Apr Long Run
Dist: 26 KM @6:23
13-Apr Rest / XT
19-Apr Long Run
Dist: 32 KM @6:21
20-Apr Rest / XT
26-Apr Long Run
Dist: 12 KM @6:19
1-May Easy Run
Dist: 10 KM @6:19
2-May Rest / XT
18 59 KM
5-May Rest / XT
6-May Easy Run
Dist: 5 KM @6:18
7-May Speedwork
Dist: 7 KM, inc Warm; 2x1600 in 8:06 w/800 jogs; Cool
Dist: 7 KM @6:36
6 52 KM
10-Feb Easy Run
Dist: 7 KM @6:34
11-Feb Rest / XT
12-Feb Speedwork
Dist: 9 KM, inc Warm; 3x1600 in 8:29 w/800 jogs; Cool
13-Feb Easy Run
Dist: 11 KM @6:25
14 68 KM
7-Apr Easy Run
Dist: 15 KM @6:23
8-Apr Rest / XT
9-Apr Speedwork
Dist: 13 KM, inc Warm; 4x1600 in 8:13 w/800 jogs; Cool
10-Apr Easy Run
Easy Run
Dist: 12 KM @6:27
Rest / XT
12 49 KM
24-Mar Easy Run
Dist: 12 KM @6:25
25-Mar Rest / XT 1-Apr Rest / XT
26-Mar Easy Run
Dist: 12 KM @6:25
27-Mar Easy Run
23-Jan Easy Run
Dist: 7 KM @6:38
24-Jan Rest / XT
4 37 KM
27-Jan Easy Run
Dist: 9 KM @6:36
28-Jan Rest / XT 4-Feb Rest / XT
29-Jan Easy Run
Dist: 9 KM @6:36
30-Jan Easy Run
16-Jan Easy Run
Dist: 8 KM @6:40
17-Jan Rest / XT
3 47 KM
20-Jan Easy Run
Dist: 8 KM @6:38
21-Jan Rest / XT
22-Jan Tempo Run
Dist: 9 KM, inc Warm; 6 KM @ 5:41; Cool
25-Jan Long Run
Dist: 23 KM @6:38
26-Jan Rest / XT
1-Feb Easy Run
Dist: 10 KM @6:36
2-Feb Rest / XT 9-Feb Rest / XT
8-Feb Long Run
Dist: 26 KM @6:36
15-Feb Long Run
Dist: 10 KM @6:31
28-Feb Rest / XT 7-Mar Rest / XT
9 57 KM
3-Mar Easy Run
Dist: 10 KM @6:31
5-Mar Tempo Run
Dist: 11 KM, inc Warm; 8 KM @ 5:38; Cool
6-Mar Easy Run
Dist: 14 KM @6:23
11-Apr Rest / XT
15 70 KM
14-Apr Easy Run
Dist: 13 KM @6:21
15-Apr Rest / XT
16-Apr Tempo Run
Dist: 12 KM, inc Warm; 8 KM @ 5:29; Cool
17-Apr Easy Run
Week
1 42 KM
Monday
Tuesday
Wednesday
Thursday
Friday
6-Jan Easy Run
Dist: 9 KM @6:43
7-Jan Rest / XT
8-Jan Tempo Run
Dist: 9 KM, inc Warm; 6 KM @ 5:45; Cool
9-Jan Easy Run