[問題] 5000M、1500M、800M訓練問題
想準備11月下旬的校慶運動會,預計是會報名這三項
去年運動會沒有報名800M,5000M的成績是20:48,1500M的成績是05:19
大約在一個月前開始到現在一個禮拜都會跑2~3次10K(55分左右)
主要是想先訓練肌耐力,等到暑假時再開始練間歇
而在最近又加入了深蹲、棒式的訓練,但對於訓練的間隔和搭配還沒辦法掌握的很好
深蹲目前是做無負重,一組15次做10次
棒式則是盡力而為,盡量撐到1分鐘,組數則是6~8組
主要目標是想要5000M進步到18分內,1500M能在4:45左右
請問一周的課表(無排入間歇/排入間歇400M/1200M)該如何安排?
謝謝!
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