[問題] 新手練跑訓練求解
小弟本魯其實為路跑新手,
由於本身懶惰且也不曉得訓練方法,
所以也很少練跑, 可能幾個月跑一次4~5K.
目前也只跑過三次半馬,
而且都是不怕死的都沒練就去跑,
感覺是把比賽當作練習...
初半馬2015puma夜跑, 跑到10K時膝蓋韌帶疼痛之後就用走的, 最後2hr30分結束
過兩個月之後又跑一次半馬, 進步到2hr12分沒受傷,
然後過了至少半年沒跑步的時光, 上禮拜跑了宜蘭的天長地久馬,
發現個人時間可以在1hr55min05, 而大會時間在1hr56min30左右,
跑到了似乎可以拿到分組上台的成績(雖然是地方小比賽)
腿部肌肉跑完兩天後就沒事了.
忽然覺得小弟好像如果有完整訓練的話, 應該可以有比較好的成績.
所以現在想要請教的是, 如果我現在要開始做訓練計畫的話,
還是一樣要從最基本的菜單開始嗎?
還是可以直接偷吃步到進階的菜單, 做一些比較中高難度的訓練呢?
或是各個前輩有甚麼菜單或方法可以推薦給小魯的,
讓小魯可以試試看能不能讓自己再進步.
第一次PO文若有違反版規的地方請多包涵~~QQ
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※ 編輯: pin3563 (36.239.97.45), 03/14/2016 00:05:56
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