Tempo Runs: This is a continuous run with an easy beginning, a build-up in the middle to near 10-K race pace (or slightly slower than your pace in a 5-K), then ease back and slow down toward the end. A typical Tempo Run would begin with 5-10 minutes easy running, build to 10-15 minutes at 10-K pace, then 5-10 minutes cooling down. You can't figure out your pace on a watch doing this workout; you need to listen to your body. Tempo Runs are very useful for developing anaerobic threshold, essential for fast 5-K racing.
本帖最後由 little-fish 於 2015-8-28 09:43 編輯
27 july : 3miles recovery run (5km) @ 30min
28 july : 8x 200m interval@200m rest,30c
40sec sprint @1:22 rest, 41.1@1:28 ,40.4@ 1:34 , 40.8@1:34 ,40.1@1:29 , 41.3@1:38 , 38.6@1:30 ,
41.9@1:34
3.99km warm up+2km recovery + 40min streetworkout
29 july : swim :500m breast stoke +12x 50m free style, 90 mins
30 july : halhigdon tempo 30 [email protected], 2.km warm up +2.3km recovery
ave hr 154,max hr 168,ave pace 5min. distance every 5mins@ave pace:
0.93km @5:23, 0.99@5:03 , 1.05@4:47 , 1.12@4:28 ,1.0@5:01 , 0.91@5:30
1 aug : 4 milesa fast run: 6.52km @32:50,ave pace 5:02/km
2 aug : 65min easy run :10.24km + 30mins street work out
weekly total : run 41.26 +1.1 km swim
本帖最後由 little-fish 於 2015-8-28 09:42 編輯
4 aug :3.91km warm up+ 2km recovery , 6x400 m interval @400m rest in Ma On Shan Sport Ground, 4.8km:
1:31@2:29 ,1:29@2:41 ,1:27@2:42 , 1:29@2:32 , 1:31@2:33 , 1:26@2:36
5aug : 5km recovery
6 aug : 35mins halhidgen tempo: 2km warm up ,1.31km recovery. 7.12 km @4:55 pace. distance every 5 mins : 0.92km@5:26 , 0.99km @5:02 ,1.06@ 4:42 , 1.10@4:32 , 1.14@4:23 , 1.01@4:57 , 0.89@5:36
40 min street work out
8 aug :5miles fast run (8km), 40:20 mins
weekly total: 34.18km
本帖最後由 little-fish 於 2015-8-28 09:41 編輯
10 aug : 70 mins easy run ,11.86km
9 aug : 4.1km warm up ,2.01km recovery . 9x 200m@200m rest(3.6km,18mins) in Ma On Shan Sport Ground,30c :
38sec@ 1:16 ,37.9@1:18 ,38.8@1:21 ,37.5 @1:21 , [email protected] ,38.7@1:30 , 39.5@ 1:23 , 38.8@ 1:19
30 min street workout
12 aug: 15min core
14 aug : 1.53km warm up,1km recovery , 35min halhidgen tempo, 7.24km@30c ,ave 4:50/km :
every 5 min: 0.99km @5:05 , 1.08@4:39 , 1.1@4:33 ,1.07 @4:39 ,1.04 @4:48 ,1.06@4:43 ,091@ 5:31
16 aug : 3.61 km warm up ,2km recovery .5km test , Ma On Shan Sport Ground 30c ,ave 4:11/km,20:56 mins:
4:21 , 4:14 , 4:08 ,4:10 ,4:01
weekly total 41.97km
本帖最後由 little-fish 於 2015-8-28 09:41 編輯
17 aug : 3mile recovery(4.8km),29:02 min
18 aug : 3.52km warm up ,2.84 recovery , 400m x7 @400 m rest,5.6km @31:38mins ,30c :
1:33@2:48 ,1:32@2:51 , 1:32@2:58 , 1:[email protected] ,1:29@3:05 , 1:34@3:00 ,1:34@3:08
19 aug ,core 15mins
20 aug : 3.49km warm up , 2km recovery ,40 mins halhidgen tempo 8.04km ,32.2 c evening,ave hr 161,max hr 169,every 5 mins:
[email protected] @ave hr 146, 1.06@4:44@161 , 1.05@4:45@163 , 1.03@4:51@163 , 1.03@4:52 @164,0.99@5:03@164 , 1.01@4:56@165 ,0.91@5:31@158
22 aug : 5 miles fast run(8km) , 40:27
23 aug : 75 min easy run 12.83km
weekly total : 51.15km
本帖最後由 little-fish 於 2015-9-15 10:33 編輯
24 aug: 20mins street workout at 4:30am then 3 miles recovery run 5km ,32min
25 aug : 3.78km warm up , 2.56km recovery ,10x200m@200m rest(4km) ,32c .
36.4@1:22 , 37.5@1:2 ,39@1:23 , 37.1@1:22 , 37.7@1:24 , 38@1:24 , 38.4@1:29 , 38@1:22 , 37.2@1:27
max hr 175, ave hr 158,ave cad 178,max cad 238
26 aug:30 min street work out
27 aug: 3.69km warm up,1.12km recovery. 40min halhidgem tempo,27.2c . 8.23km,ave pace 4:51/km,every 5 min:
0.97km@5:08 , 1.08@4:37, 1.09@4:36 , 1.05@4:44 , 1.05@4:45 , 1.02@4:54 , 1.04@4:50 , 0.92@5:25
ave hr 159,max hr 166 , ave cad 180 ,max cad 186 ,length 1.14m
29 aug : 6 miles fast run(9.62km) ave pace 5:08/km
30 aug : 85mins easy run 13.54km
weekly total 51.56km
31 aug :3.65km warm up ,2.51km recovery, 8x 400m @400m rest, ma on shan track:
time 1:30@3:45 pace@ rest 2:31min , 1:24@3:31@2:34 , 1:25@3:33@2:22 , 1:26@3:36@2:29 , 1:24@3:32@2:31 , 1:25@3:34@2:36 , 1:22@3:25@2:37 , 1:19@3:20@2:42
1 sept : 3 miles recovery(4.94km)
2nd sept :1 hr 10 min street work out
3rd sept : 30c, 3.71km warm up, 2km recovery , 45 mins halhigdon tempo(9.7km),every 5km break down,ma on shan track: 0.98km@5:07 , 1.1km @4:34 , 1:11 @ 4:30 , 1.12@ 4:29 ,1.12@ 4:29 , 1.12 @4:28 , 1.1km@4:34 , 1.1km @4:34 , 0.97@ 5:08
max hr 168 , ave hr 159
5 sept : 10km fast run 51:49
6 sept : 90 mins easy run 14.18km
weekly total 57.11km
augest total 208.18km
本帖最後由 little-fish 於 2015-9-15 11:14 編輯
Taper week
7sept :2 miles recovery (3.21km) 21:36
8 sept : 3.66km warm up , 2.51 recovery , 6x200m @200m rest ,27.2c :
40.6@3:23@ 1:28.8 rest , 41.3@3:27@1:31 , 42.2@3:31 @1:39 , 43.1@3:35@1:29 , 41.9@3:29@1:32 , 41.2@3:30@1:29
9 sept : 3:51km warm up ,1 km recovery ,30 min halhigdon tempo , 6.36km @27.8c ,every 5 mins:
1.01km@4:58 pace , 1.09km 4:36 , 1.07@4:37 ,1.12@4:29 ,1.09@4;35 , 0.99@5:02
max hr 167 , ave hr 155
11 sept : 4.5km recovery ,26:53
13 sept : warm up 3.74km ,recovery 2.52km , 5km run test in Ma On Shan sport Ground,26.1 c ,time19:29min , every km:
4:03.5@ave hr 145@max hr 158
3:53.9@162@166 ,
3:52.7 @167@168,
3:53.9@169@172 ,
3:44.5@172@177
第一次進sub 20/5km
ave hr 163 , max hr 177, ave pace 3:54
End Of halhigdon 5 km programme
weekly total 38.42km
本帖最後由 little-fish 於 2015-9-20 23:15 編輯
14 sept : 10.27km recovery 59:52
15 sept :10.01km 1hr recovery
16 sept : 10km 57:03 recovery
17 sept :20 mins plyometric in park , hurt left leg when doing box jump,went hospital,no running at least 2 weeks. also decide not join stand chartered marathon this year,no time for it.
決定乜賽都唔參與，心安理得。
28 oct : 10km recovery 1:08 hr
30th oct :10km 1:07 hr
1st nov : 14km, 1:24hr
weekly total 34.02km
reboot after 5 weeks from injury, performance no good:'(
2 nov : 8km recovery 50mins
3 nov :10km 1:05 hr recovery
6 nov :10 km 1:02 hr recoevry
8th nov :10km 1:07 hr
weekly total 38.03km
本帖最後由 little-fish 於 2015-12-3 22:01 編輯
9th nov :10km 59:24mins , new watch test 920xt . distance seem to be less than 610 by 300m/10km. overall good.
10 nov: 10km stride(6x100m,1mins rest) 1:02hr
11nov :9.77km 1:02hr
12 nov : ma on shan/shatin 3 peaks:19.92km 2:24:30
14 nov :10km recovery 1:01:39hr
15 nov :10km lsd heart rate 57:12
weekly total 69.74km
16 nov : 10km recovery 10km 1:03hr ,with some plyometric afterward
17 nov : 10km 1:07hr recovery ,with 7 pullup at 8km
18 nov : 15 km 1:37:27 ,fail to run 21km . 20 mins street workout
20 nov :10km 1:05:35 recovery
21 nov : 9.22km stride 57:23 mins
22 nov :10km recovery 1:05:13
weekly total 64:25km
24 nov : 10km recovery 1:04:32hr
25 nov :7 km recovery (high in hr) 41:39mins
26 nov :stride 10km 1:02:12
28 nov : 22km 2:08:24 lsd . 40 mins street work out
29 nov : 10km recovery 59:54mins
weekly totaL 59.06KM
30 nov :10km stride 1:01:05
1 dec : 15 mins runner core 1200m bresat and 2x 50m free style 50:06mins
2 dec: 22km 2:09:14 ,40mins street workout
3dec : 10km recovery 1:01:02
4 dec : 10km recovery 1:00:14
weekly total run 52.05km ,swim 1300m ,core 23mins
7 dec: 10km recovery 57:46
8 dec :10km recovery 57:52 , 8 mins core
10 dec :22.17km 2:05:24
11 dec :10km recovery 58:42
12 dec :10.22 ,1:02:58 ,36:38mins street workout +plyometric
weekly total 62.94km
14 dec :10.03 km stride 1:02:22
15 dec : 10km 1:00:59 with 6 pull up in between :15mins plyometric
16 dec :22.15km 2:22:26 hrs ma on shan to tsim sha tsui
17 dec 5km test 21:12 ,failed,3.51km warm up,2km cool down
20 dec :10 km recovery 58:00
weekly total 62.72km
2ndHal Higdon 5km plan
21 dec :6km 34:22
23 dec :5x 400m @400m rest:1:32 , 1:29 , 1:31 , 1:34 , 1:31
3.61km warm up ,1.65km cool down
24 dec : 30 mins tempo 6.30km :4:57 , 4:22 , 4:42, 4:32 , 4:43, 5:08 , 1:34
3.61KM WARM UP,2KM COOL DOWN
26 DEC :7KM FAST RUN 35:03, street work out 20mins
27 dec :65mins easy run 11.77km
weekly total : 45.96km
本帖最後由 little-fish 於 2016-1-22 12:55 編輯
28 dec :5km recovery 27:55
29 dec :9x 200m@200m rest, sport track: 40:03 , 41:6 , 41:0 , 42:9 , 40:9 , 40:8 , 41:3 , 40:5 , 40:4 ,
target time 42sec
3.74km warm up, 2km cool down
30 dec : 20 mins first TRX try workout
31 dec :30mins tempo 6.79km :every 5 mins: 1.1km@4:34 , 1.2km @4:09 , 1.16km@4:19, 1.16@4:19, [email protected] , 1.01km @4:56
3.55km warm up ,2km recovery
50mins workout+ plyometric , 20 mins TRX 2hrs after
2 Jan 2016 :7km 35:32
weekly total : 33.72km
