马拉松4:30训练计划

• Introduction Week

Week No.	Session 1	Session 2	Session 3
1	10 × 45 s @ Heart Rate Zone 5 + 15 s rest (run gradual)	20 × 20 s @ Heart Rate Zone 4-5 + 20 s rest (use a wide range of muscle fibers to keep the system aerobic/low anaerobic)	30 min easy run @ Heart Rate Zone 2
2	5 × (60 s + 45 s + 30 s + 15 s) @ Heart Rate Zone 3-5 + 15 s rest (progressive)	25 × 1 min @ Heart Rate Zone 5 + 30 s rest	50 min easy run @ Heart Rate Zone 2
3	10 min @ Heart Rate Zone 4 (anaerobic threshold) + 2 min rest + 5 × 20 s @ Heart Rate Zone 5 (speed endurance) + 20 s rest	20 min @ Heart Rate Zone 4 + 2 min rest + 10 × 1 min @ Heart Rate Zone 5 + 60 s rest	50 min easy run @ Heart Rate Zone 2

• 5K/10K Phase of the 100 Day Plan

Week No.	Session 1	Session 2	Session 3
1	4 × 3 min @ Heart Rate Zone 4-5 + 1:30 min run @ Heart Rate Zone 3+SS	10 × 3 min @ Heart Rate Zone 4-5 + 1 min rest	45 min easy run @ Heart Rate Zone 2
2	3 × (4 min @ Heart Rate Zone 5 + 4 min @ Heart Rate Zone 4)	6 × (3 min @ Heart Rate Zone 4 + 1 min @ Heart Rate Zone 5)	2 hrs 50% walk/50% run min easy run @ Heart Rate Zone 2

• Half Marathon Phase of the 100 Day Plan

Week No.	Session 1	Session 2	Session 3
3	15 min @ Heart Rate Zone 4 + 2 min rest + (12 × 45 s @ Heart Rate Zone 5 + 15 s rest) + SS	10 × 3 min @ Heart Rate Zone 4-5 + 2 min rest + SS	2:30 Hrs 30% walk/70% run easy run @ Heart Rate Zone 2
4	30 min @ Heart Rate Zone 4 + 2 min rest + (10 × 20 s @ Heart Rate Zone 5 + 30 s rest)	6 × (4 min @ Heart Rate Zone 3 + 2 min @ Heart Rate Zone 5) + SS	50-60 min easy run @ Heart Rate Zone 2
5	30 min @ Heart Rate Zone 4 + 2 min rest + 10 × 1 min @ Heart Rate Zone 5 + 30 s rest	32 min (alternate 2 min Heart Rate 3 and 2 min Heart Rate 5 + SS	2:30 hrs 80% running/20% walking @ Heart Rate Zone 2
6	8 × 4 min @ Heart Rate Zone 4 + 4 min recover @ Heart Rate Zone 3	5 km race	2 hrs 70% running/30% walking @ Heart Rate Zone 2

• Marathon Phase of the 100 Day Plan

Week No.	Session 1	Session 2	Session 3
7	50 min @ Heart Rate Zone 2-4 varying every 4th minutes	3:00 hrs 50% running/50% walking @ Heart Rate Zone 2	1 Hr easy run @ Heart Rate Zone 2
8	1 min+ 30 s rest + 2 min+ 1 min rest + 3 min+ 1.5 min rest + 4 min+ 2 min rest + 5 min+ 2.5 min rest + 6 min+ 3 min rest + 5 min+ 2.5 rest + 4 min+ 2 min rest + 3 min+ 1.5 min rest + 2 min+ 1 min rest + 1 min @ Heart Rate Zone 4-5 + 30 s rest	10 K race	25 min easy run @ Heart Rate Zone 2
9	3:00 hrs 70% running/30% walking @ Heart Rate Zone 2	30 min @ Heart Rate Zone 2 + 2 min + 30 × 1 min @Heart Rate Zone 4 + 2 min rest	40 min easy running @ Heart Rate Zone 2
10	3:30 hrs 70% running/30% walking @ Heart Rate Zone 2	40 min@Heart Rate Zone 2 + 20 min @Heart Rate Zone 3 + 20 min @Heart Rate Zone 4	70 min easy running @ Heart Rate Zone 2
11	20 × 45 s @ Heart Rate Zone 4-5 + 15 s rest	Half Marathon Race	30 - 40 min easy running @ Heart Rate Zone 2
12	6 × 6 min @ Heart Rate Zone 4 + 2 min recover @ Heart Rate Zone 3	4 hrs 75% running + 25% walking @ Heart Rate Zone 2	1 hr easy running @ Heart Rate Zone 2

• Tapering of the 100 Day Plan

Week No.	Session 1	Session 2	Session 3
13	3 × 12 min @ Heart Rate Zone 4-5-4 + SS	3:00 hrs 70% running/30% walking @ Heart Rate Zone 2	20-25 min easy run @ Heart Rate Zone 2
14	10 × 3 min @ Heart Rate Zone 3-4-5	2:30 hrs 70% running/30% walking @ Heart Rate Zone 2	30-40 min easy run @ Heart Rate Zone 2
15	4 × 5 min @ Heart Rate Zone 4 + 2 min rest	30 min easy running @ Heart Rate Zone 2	Marathon Race

• Recovery Phase of the 100 Day Plan

Week No.	Session 1	Session 2	Session 3
1	30 min @ Heart Rate Zone 2 + (5 &\times; 20 s @Heart Rate Zone 3-4 + 20 s rest)	40 min @ Heart Rate Zone 2 + 5 &\times; 20 s @ Heart Rate Zone 4 + 20 s rest	20 min easy run @ Heart Rate Zone 2
2	10 &\times; 45 s @ Heart Rate Zone 4 + 15 s rest	20 min @ Heart Rate Zone 2 + (10 &\times; 20 @ Heart Rate Zone 4 + 20 s rest)	20 min easy run @ Heart Rate Zone 2
3	40 min @ Heart Rate Zone 2 (10 &\times; 20 @ Heart Rate Zone 4 + 20 s rest)

这个计划的有氧和无氧强度均比Polar的大，可以在Polar计划结束之后执行。

有氧无氧时间对比