冬训训练计划
<P align=center><SPAN style="FONT-SIZE: 26pt; COLOR: #336633; FONT-FAMILY: 宋体; mso-ascii-font-family: Times New Roman; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"></SPAN><SPAN lang=EN-US style="FONT-SIZE: 26pt; COLOR: #336633; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体; mso-bidi-font-size: 12.0pt"><FONT face=宋体><FONT size=7>冬训训练计划</FONT> </FONT></SPAN></SPAN></P><P><SPAN lang=EN-US style="FONT-SIZE: 26pt; COLOR: #336633; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体; mso-bidi-font-size: 12.0pt"><FONT face=宋体><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 黑体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><FONT color=#000000>在众跑友的强烈要求下，拟定了今年冬训的训练计划，共<SPAN lang=EN-US>12</SPAN>期（周），每周推出一期，分别针对目标马拉松成绩<SPAN lang=EN-US>5</SPAN>小时、<SPAN lang=EN-US>4</SPAN>小时和<SPAN lang=EN-US>3</SPAN>小时<SPAN lang=EN-US>30</SPAN>分，将及时发布当周的训练计划，请关注。</FONT></SPAN></FONT></SPAN></SPAN></P><P><SPAN lang=EN-US style="FONT-SIZE: 26pt; COLOR: #336633; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体; mso-bidi-font-size: 12.0pt"><FONT face=宋体><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 黑体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"></SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 黑体"><FONT color=#000000> </FONT></SPAN><FONT color=#000000><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: 黑体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <BR></SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 黑体"> </SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: 黑体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </SPAN></FONT></FONT></SPAN></SPAN><SPAN lang=EN-US style="FONT-SIZE: 26pt; COLOR: #336633; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"><SPAN lang=EN-US style="FONT-SIZE: 10.5pt; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体; mso-bidi-font-size: 12.0pt"><FONT face=宋体><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 黑体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><FONT color=#000000>一是要重视冬训，冬训是积蓄体能的关键时期，是打基础，明年全年你马拉松最终能有多大作为，全依靠冬训的质量；</FONT><SPAN lang=EN-US><BR></SPAN></SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 黑体"><FONT color=#000000> </FONT></SPAN><FONT color=#000000><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: 黑体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <BR></SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 黑体"> </SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: 黑体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </SPAN></FONT><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 黑体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><FONT color=#000000>二是要重视方法，就是按计划执行。一周一般只有一次或两次强度课，这个要尽力按质完成。其它的训练课按要求完成就行，但也不是绝对的，有时候可以看情况，在最后三分之一或四分之一路程跑稍快一点点，一般快<SPAN lang=EN-US>10-20</SPAN>秒<SPAN lang=EN-US>/</SPAN>公里即可。不是跑的越多越好，越快越好，训练跟赚钱不是一回事。</FONT><SPAN lang=EN-US><BR></SPAN></SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 黑体"><FONT color=#000000> </FONT></SPAN><FONT color=#000000><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: 黑体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> <BR></SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 黑体"> </SPAN><SPAN lang=EN-US style="FONT-SIZE: 16pt; FONT-FAMILY: 黑体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"> </SPAN><SPAN style="FONT-SIZE: 16pt; FONT-FAMILY: 黑体; mso-hansi-font-family: Times New Roman; mso-bidi-font-family: Times New Roman; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA">三是马拉松训练是个系统工程，训练计划的制定的执行都要讲究系统和连贯，坚持一段时间必有收获。当然个体差别还是要承认，但训练的基本原则是不会错的。</SPAN></FONT></FONT></P><P><BR style="mso-special-character: line-break"><BR style="mso-special-character: line-break"></P></SPAN></SPAN> <P class=MsoNormal style="MARGIN: 0cm 0cm 0pt" align=center><FONT size=3><SPAN lang=EN-US> <SPAN style="FONT-SIZE: 26pt; COLOR: #336633; FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"; mso-bidi-font-family: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA"><FONT size=7>冬训第一周训练计划</FONT></SPAN><SPAN lang=EN-US style="FONT-SIZE: 26pt; COLOR: #336633; FONT-FAMILY: "Times New Roman"; mso-font-kerning: 1.0pt; mso-ansi-language: EN-US; mso-fareast-language: ZH-CN; mso-bidi-language: AR-SA; mso-fareast-font-family: 宋体"> </SPAN></SPAN></FONT></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt"><FONT size=3><SPAN lang=EN-US></SPAN></FONT> </P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt"><FONT size=3><SPAN lang=EN-US> <FONT face=黑体 size=6> 5</FONT></SPAN></FONT><FONT face=黑体 size=6><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">小时以内训练计划</SPAN></FONT><SPAN lang=EN-US><FONT size=5><FONT face=黑体 size=6> <BR></FONT> </FONT></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt"><FONT size=5><SPAN lang=EN-US> </SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周一，</SPAN><SPAN lang=EN-US>10</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里（每公里</SPAN><SPAN lang=EN-US>6</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分的速度），拉伸</SPAN><SPAN lang=EN-US>20</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分钟；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周二，慢跑</SPAN><SPAN lang=EN-US>2000</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">米，放松跑</SPAN><SPAN lang=EN-US>5000</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">米；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman""><FONT size=5>周三，休息；</FONT></SPAN><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周四，</SPAN><SPAN lang=EN-US>12</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里（每公里</SPAN><SPAN lang=EN-US>6</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分的速度）；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周五，</SPAN><SPAN lang=EN-US>8000</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">米（</SPAN><SPAN lang=EN-US>5</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>30</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">秒</SPAN><SPAN lang=EN-US>/</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里）；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman""><FONT size=5>周六，休息；</FONT></SPAN><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周日，</SPAN><SPAN lang=EN-US>15</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里（</SPAN><SPAN lang=EN-US>90</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分钟完成）。</SPAN></FONT><FONT size=5><SPAN lang=EN-US> <BR> <BR> <FONT face=黑体 size=6> 4</FONT></SPAN></FONT><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman""><FONT face=黑体 size=6>小时以内训练计划</FONT></SPAN><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt"><SPAN lang=EN-US><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周一，</SPAN><SPAN lang=EN-US>10</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里（</SPAN><SPAN lang=EN-US>50</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分钟）；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周二，慢跑</SPAN><SPAN lang=EN-US>2000</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">米，</SPAN><SPAN lang=EN-US>3000×2</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">不间断变速跑（第一个</SPAN><SPAN lang=EN-US>4</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>30</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">秒</SPAN><SPAN lang=EN-US>/</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里，第二个</SPAN><SPAN lang=EN-US>4</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>15</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">秒</SPAN><SPAN lang=EN-US>/</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里）；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman""><FONT size=5>周三，休息；</FONT></SPAN><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周四，</SPAN><SPAN lang=EN-US>15</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里（</SPAN><SPAN lang=EN-US>75</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分钟）；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周五，</SPAN><SPAN lang=EN-US>12</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里放松跑；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周六，</SPAN><SPAN lang=EN-US>16</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里（</SPAN><SPAN lang=EN-US>85</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分钟）；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman""><FONT size=5>周日；休息。</FONT></SPAN><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">（此计划早晨训练最佳，练完后注意拉伸，不少于</SPAN><SPAN lang=EN-US>15</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分钟）</SPAN></FONT><FONT size=5><SPAN lang=EN-US> <BR> <BR> <FONT face=黑体 size=6> 3</FONT></SPAN></FONT><FONT size=6><FONT face=黑体><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">小时</SPAN><SPAN lang=EN-US>30</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分以内训练计划</SPAN></FONT></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt"><FONT size=5><SPAN lang=EN-US> </SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周一，</SPAN><SPAN lang=EN-US>12</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里匀速跑（</SPAN><SPAN lang=EN-US>4</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>40</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">秒</SPAN><SPAN lang=EN-US>/</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里）；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周二，</SPAN><SPAN lang=EN-US>11</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里放松跑（</SPAN><SPAN lang=EN-US>5</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>/</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里）；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周三，场地慢跑</SPAN><SPAN lang=EN-US>2000</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">米，</SPAN><SPAN lang=EN-US>1000×1</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">（</SPAN><SPAN lang=EN-US>3</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>40</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">秒），</SPAN><SPAN lang=EN-US>2000×1</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">（</SPAN><SPAN lang=EN-US>7</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>40</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">秒），</SPAN><SPAN lang=EN-US>400×1</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周四，</SPAN><SPAN lang=EN-US>15</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里放松跑（</SPAN><SPAN lang=EN-US>5</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>/</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里）；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周五，</SPAN><SPAN lang=EN-US>12</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里变速跑（前</SPAN><SPAN lang=EN-US>4K4</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>50</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">秒</SPAN><SPAN lang=EN-US>/</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里，中</SPAN><SPAN lang=EN-US>4K4</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>40</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">秒</SPAN><SPAN lang=EN-US>/</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里，后</SPAN><SPAN lang=EN-US>4K4</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>30</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">秒</SPAN><SPAN lang=EN-US>/</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里）；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">周六，</SPAN><SPAN lang=EN-US>18</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里（</SPAN><SPAN lang=EN-US>5</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分</SPAN><SPAN lang=EN-US>/</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">公里）；</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman""><FONT size=5>周日，休息。</FONT></SPAN><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><FONT size=5><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">（训练后注意拉伸不少于</SPAN><SPAN lang=EN-US>15</SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman"">分钟）</SPAN></FONT><SPAN lang=EN-US><BR><FONT size=5> <BR> </FONT><FONT face=黑体 size=6> </FONT></SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman""><FONT face=黑体 size=6>时间安排：</FONT></SPAN><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman""><FONT size=5>早上训练放在５点－７点</FONT></SPAN><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman""><FONT size=5>空腹</FONT></SPAN><SPAN lang=EN-US><BR><FONT size=5> </FONT></SPAN><SPAN style="FONT-FAMILY: 宋体; mso-ascii-font-family: "Times New Roman"; mso-hansi-font-family: "Times New Roman""><FONT size=5>２５公里以上的，放在８点半，６点半吃饭</FONT></SPAN></P><P class=MsoNormal style="MARGIN: 0cm 0cm 0pt"><SPAN lang=EN-US><?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /><o:p><FONT size=3> </FONT></o:p></SPAN></P> <FONT size=4> 冬训能够提高运动成绩</FONT> <FONT face=华文新魏 color=#0000ff size=6>冬训计划安排的很详细啊。对自己狠一点，冬训练出好成绩 !<BR></FONT> <FONT color=#154ba0 size=5>冬训训练计划安排的井井有条。祝你跑出棒棒的好体质哦！！</FONT> <SPAN lang=EN-US><FONT face=方正姚体><FONT size=6><FONT color=#0909f7> 祝你们<SPAN style="FONT-SIZE: 26pt; COLOR: #336633; FONT-FAMILY: 宋体; mso-ascii-font-family: " Times New ?Times Roman?; AR-SA? mso-bidi-language: ZH-CN; mso-fareast-language: EN-US; mso-ansi-language: 1.0pt; mso-font-kerning: mso-bidi-font-family: mso-hansi-font-family:>冬训训练出好成绩 !</SPAN></FONT></FONT></FONT></SPAN> 原文由 寒江搏浪 发表: <SPAN lang=EN-US><FONT face=方正姚体><FONT size=6><FONT color=#0909f7> 祝你们<SPAN style="FONT-SIZE: 26pt; COLOR: #336633; FONT-FAMILY: 宋体; mso-ascii-font-family: " AR-SA? mso-bidi-language: ZH-CN; mso-fareast-language: EN-US; mso-ansi-language: 1.0pt; mso-font-kerning: Roman?; New ?Times mso-bidi-font-family: mso-hansi-font-family: Times>冬训训练出好成绩 !</SPAN></FONT></FONT></FONT></SPAN> 坚持一段时间必有收获。<br><br> 很好的计划，可以借鉴。
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