三级跳远教学设计:Runner's World: Running Shoes, Marathon Train...

来源：百度文库编辑：中财网时间：2024/04/29 07:54:35

For more explanation of a workout, click the title of the workout. WeekMondayTuesdayWednesdayThursdayFridaySaturdaySunday1FEB 6FEB 7FEB 8FEB 9FEB 10FEB 11FEB 1225 KMTempo RunDist: 9 KM, inc
Warm; 6 KM @ 6:11; Cool Rest / XTRest / XTLong RunDist: 16 KM
@6:49 2FEB 13FEB 14FEB 15FEB 16FEB 17FEB 18FEB 1935 KMRest / XTEasy RunDist: 7 KM
@6:48 Rest / XTSpeedworkDist: 9 KM, inc
Warm; 3x1600 in 8:48
w/800 jogs; Cool Rest / XTRest / XTLong RunDist: 19 KM
@6:48 3FEB 20FEB 21FEB 22FEB 23FEB 24FEB 25FEB 2637 KMRest / XTEasy RunDist: 5 KM
@6:46 Rest / XTTempo RunDist: 9 KM, inc
Warm; 6 KM @ 6:07; Cool Rest / XTRest / XTLong RunDist: 23 KM
@6:46 4FEB 27FEB 28FEB 29MAR 1MAR 2MAR 3MAR 430 KMRest / XTEasy RunDist: 10 KM
@6:44 Rest / XTEasy RunDist: 10 KM
@6:44 Rest / XTRest / XTEasy RunDist: 10 KM
@6:44 5MAR 5MAR 6MAR 7MAR 8MAR 9MAR 10MAR 1140 KMRest / XTEasy RunDist: 5 KM
@6:44 Rest / XTTempo RunDist: 9 KM, inc
Warm; 6 KM @ 6:05; Cool Rest / XTRest / XTLong RunDist: 26 KM
@6:44 6MAR 12MAR 13MAR 14MAR 15MAR 16MAR 17MAR 1842 KMRest / XTEasy RunDist: 4 KM
@6:42 Rest / XTSpeedworkDist: 9 KM, inc
Warm; 3x1600 in 8:40
w/800 jogs; Cool Rest / XTRest / XTLong RunDist: 29 KM
@6:42 7MAR 19MAR 20MAR 21MAR 22MAR 23MAR 24MAR 2545 KMRest / XTEasy RunDist: 4 KM
@6:40 Rest / XTTempo RunDist: 9 KM, inc
Warm; 6 KM @ 6:01; Cool Rest / XTRest / XTLong RunDist: 32 KM
@6:40 8MAR 26MAR 27MAR 28MAR 29MAR 30MAR 31APR 136 KMRest / XTEasy RunDist: 12 KM
@6:38 Rest / XTEasy RunDist: 12 KM
@6:38 Rest / XTRest / XTEasy RunDist: 12 KM
@6:38 9APR 2APR 3APR 4APR 5APR 6APR 7APR 847 KMRest / XTEasy RunDist: 11 KM
@6:38 Rest / XTTempo RunDist: 10 KM, inc
Warm; 6 KM @ 6:00; Cool Rest / XTRest / XTLong RunDist: 26 KM
@6:38 10APR 9APR 10APR 11APR 12APR 13APR 14APR 1550 KMRest / XTEasy RunDist: 9 KM
@6:36 Rest / XTSpeedworkDist: 9 KM, inc
Warm; 3x1600 in 8:32
w/800 jogs; Cool Rest / XTRest / XTLong RunDist: 32 KM
@6:36 11APR 16APR 17APR 18APR 19APR 20APR 21APR 2252 KMRest / XTEasy RunDist: 14 KM
@6:34 Rest / XTTempo RunDist: 12 KM, inc
Warm; 8 KM @ 6:06; Cool Rest / XTRest / XTLong RunDist: 26 KM
@6:34 12APR 23APR 24APR 25APR 26APR 27APR 28APR 2941 KMRest / XTEasy RunDist: 14 KM
@6:32 Rest / XTEasy RunDist: 13 KM
@6:32 Rest / XTRest / XTEasy RunDist: 14 KM
@6:32 13APR 30MAY 1MAY 2MAY 3MAY 4MAY 5MAY 655 KMRest / XTEasy RunDist: 12 KM
@6:32 Rest / XTTempo RunDist: 11 KM, inc
Warm; 8 KM @ 6:04; Cool Rest / XTRest / XTLong RunDist: 32 KM
@6:32 14MAY 7MAY 8MAY 9MAY 10MAY 11MAY 12MAY 1357 KMRest / XTEasy RunDist: 16 KM
@6:30 Rest / XTSpeedworkDist: 15 KM, inc
Warm; 3x1600 in 8:24
w/800 jogs; Cool Rest / XTRest / XTLong RunDist: 26 KM
@6:30 15MAY 14MAY 15MAY 16MAY 17MAY 18MAY 19MAY 2060 KMRest / XTEasy RunDist: 15 KM
@6:29 Rest / XTTempo RunDist: 13 KM, inc
Warm; 8 KM @ 6:00; Cool Rest / XTRest / XTLong RunDist: 32 KM
@6:29 16MAY 21MAY 22MAY 23MAY 24MAY 25MAY 26MAY 2747 KMRest / XTEasy RunDist: 16 KM
@6:27 Rest / XTEasy RunDist: 15 KM
@6:27 Rest / XTRest / XTEasy RunDist: 16 KM
@6:27 17MAY 28MAY 29MAY 30MAY 31JUN 1JUN 2JUN 362 KMRest / XTEasy RunDist: 19 KM
@6:27 Rest / XTTempo RunDist: 17 KM, inc
Warm; 8 KM @ 5:58; Cool Rest / XTRest / XTLong RunDist: 26 KM
@6:27 18JUN 4JUN 5JUN 6JUN 7JUN 8JUN 9JUN 1065 KMRest / XTEasy RunDist: 17 KM
@6:25 Rest / XTSpeedworkDist: 16 KM, inc
Warm; 4x1600 in 8:16
w/800 jogs; Cool Rest / XTRest / XTLong RunDist: 32 KM
@6:25 19JUN 11JUN 12JUN 13JUN 14JUN 15JUN 16JUN 1734 KMRest / XTEasy RunDist: 10 KM
@6:23 Rest / XTSpeedworkDist: 12 KM, inc
Warm; 4x1600 in 8:13
w/800 jogs; Cool Rest / XTRest / XTLong RunDist: 12 KM
@6:23 20JUN 18JUN 19JUN 20JUN 21JUN 22JUN 23JUN 2435 KMRest / XTEasy RunDist: 14 KM
@6:23 Rest / XTTempo RunDist: 13 KM, inc
Warm; 4 KM @ 5:35; Cool Rest / XTRest / XTLong RunDist: 8 KM
@6:23 21JUN 25JUN 26JUN 27JUN 28JUN 29JUN 30JUL 159 KMRest / XTEasy RunDist: 5 KM
@6:22 SpeedworkDist: 7 KM, inc
Warm; 2x1600 in 8:12
w/800 jogs; Cool Rest / XTEasy RunDist: 5 KM
@6:22 Rest / XTMarathon Race Day42.2 KM @5:44
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