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just found in the runnersworld
連續兩日長課真係好甘
Week | M | T | W | TH | F | S | SU | 1 | Rest | 6-10 miles, including 4x1 mile at TMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP | Rest | 90-minute run | 3-hour run (or about 18 miles) | 2 | Rest | 6-10 Miles, including 4x1 mile at TMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP | Rest | 90-minute run | 3-hour run | 3 | Rest | 6-10 miles, including 2x2 miles at HMP | Easy 5-mile jog | 7-9 miles, middle 3 at MP (5:00) | Rest | 2-hour run | 3.5-hour run (or about 20 miles) | 4 | Rest | 5-8 miles, including 3x1 mile at TMP | Easy 5-mile jog | 6 miles, middle 2 at MP | Rest | 1.5-hour run | 2-hour run | 5 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run (or about 20-24 miles) | 3-hour run | 6 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run | 3-hour run | 7 | Rest | 9 miles, including 6x1 mile at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 3.5- to 4-hour run | 3-hour run, last hour at MP | 8 | Rest | 9 miles, including 3x2 miles at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2-hour run | 2.5-hour run | 9 | Rest | 9 miles, including 6x1 miles at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 3.5-hour run, last hour at MP | 10 | Rest | 9 miles, including 6x1 miles at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 3.5-hour run, last hour at MP | 11 | Rest | 9 miles, including 3x2 miles at HMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2.5-hour run | 3-hour run | 12 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 5-hour run (or about 27-29 miles) | 13 | Rest | 9 miles, including 6x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 4-hour run | 5-hour run | 14 | Rest | 9 miles, including 4x1 mile at TMP | Easy 5-mile jog | 9 miles, middle 3 at MP | Rest | 2-hour run | 2-hour run | 15 | Rest | 7 miles, including 3x1 mile at MP | Easy 5-mile jog | 7 miles, middle 3 at MP | Rest | 1.5-hour run | Easy 1-hour jog | 16 | Rest | 6 miles, middle 3 at HMP | Easy 5-mile jog | Easy 3-mile jog | Rest: Stay off your feet | 50-mile race | Rest. (Duh.) |
ps* 咁樣copy 個schedule 唔知會唔會有問題? |
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