以下根據Runners world的smart coach給出來的課表，目標是在12/31達到半馬1:50
|
WEEK 1: 27 KM |
| Tue |
Nov 27 |
Easy Run |
Dist: 3 KM @6:02 |
| Thu |
Nov 29 |
Tempo Run |
Dist: 8 KM, inc Warm; 5 KM @ 5:05; Cool |
| Fri |
Nov 30 |
Easy Run |
Dist: 3 KM @6:02 |
| Sun |
Dec 2 |
Long Run |
Dist: 13 KM @6:02 |
|
|
WEEK 2: 27 KM |
| Tue |
Dec 4 |
Easy Run |
Dist: 4 KM @6:01 |
| Thu |
Dec 6 |
Speedwork |
Dist: 7 KM, inc Warm; 2x1600 in 7:41 w/800 jogs; Cool |
| Fri |
Dec 7 |
Easy Run |
Dist: 3 KM @6:01 |
| Sun |
Dec 9 |
Long Run |
Dist: 13 KM @6:01 |
|
|
WEEK 3: 29 KM |
| Tue |
Dec 11 |
Easy Run |
Dist: 4 KM @6:00 |
| Thu |
Dec 13 |
Tempo Run |
Dist: 8 KM, inc Warm; 5 KM @ 5:03; Cool |
| Fri |
Dec 14 |
Easy Run |
Dist: 3 KM @6:00 |
| Sun |
Dec 16 |
Long Run |
Dist: 14 KM @6:00 |
|
|
WEEK 4: 30 KM |
| Tue |
Dec 18 |
Easy Run |
Dist: 3 KM @5:58 |
| Thu |
Dec 20 |
Tempo Run |
Dist: 8 KM, inc Warm; 5 KM @ 5:02; Cool |
| Fri |
Dec 21 |
Easy Run |
Dist: 3 KM @5:58 |
| Sun |
Dec 23 |
Long Run |
Dist: 16 KM @5:58 |
|
|
WEEK 5: 20 KM |
| Tue |
Dec 25 |
Easy Run |
Dist: 5 KM @5:57 |
| Wed |
Dec 26 |
Easy Run |
Dist: 5 KM @5:57 |
| Thu |
Dec 27 |
Speedwork |
Dist: 5 KM, inc Warm; 1x1600 in 7:37 w/800 jogs; Cool |
| Sat |
Dec 29 |
Easy Run |
Dist: 5 KM @5:57 |
|
|
WEEK 6: 21 KM |
| Mon |
Dec 31 |
Half Marathon Race Day |
21.1 KM @5:10 Time: 1:49:01 |
|
