跑步训练的计划（ZT)
Here is my suggestion of 3 core workouts every week, in which you progress each week towards the goal race.
1) Lactate Threshold: After a warm-up run 3 – 4 miles continuously at 7 minute mile pace at an even pace. Each week reduce this slightly so that in the 7th week you will run these at 6:26 per mile. Hopefully the first week will be reasonably comfortable at 7:00 p/mile pace. Don’t run yourself into the ground!
2) Vo2 Max: After a warm-up run 4 * 1200m taking 5:00 for each with a 4 minute rest between reps. The pace is important here – if this is too difficult, run 6 * 800 at that pace with a 3:00 rest or 5 * 1000 with a 2:30 rest. The important thing is to keep to that pace.
Depending on the success of the first workout run either increase pace slightly each week, but only if you manage the 4 * 1200m workout at prescribed paces. If not wait until you can run 4 * 1200m before upping the pace. The goal is to get the 4 * 1200 workout progressively quicker down to about 4:20-something for 1200m.
3) Race Pace Workout: After a warm up do a race pace workout – concentrate on even pacing.
Week 1: 7 * 200m in 41 seconds each, with a 200 slow jog recovery between repetitions.
Wk 2: 10 * 200m in 41 seconds each, with a slow 200 jog recovery.
Wk 3: 7 * 300m in 61 seconds each, with a slow jog 200 recovery.
Wk 4: 6 * 400m in 82 seconds, with a slow 200 jog recovery.
Wk 5: 5 * 400m in 82 seconds with a 2:00 recovery jogged slowly.
Wk 6: 4 * 400m in 82 seconds each with a 1:30 recovery jogged slowly.
Wk 7: 4 * 400m in 82 seconds each with a 60 second standing / walking recovery.
Run at this pace only. If any of the workouts prove to be too easy reduce the recovery time but keep the pace of the rep constant.
Summary
Each of these sessions stress a different system. You will find one type harder than the others – I suspect it will be the lactate threshold session. Stick to the prescribed paces / progressions. I suggest you report back after each session / week and let me know how it has gone and we can adjust accordingly. Try and run everything at an even pace and never run “all out”.
You should take an extra days rest after the vo2 max session. Eg:
M – Lactate Threshold
T – Off / easy run.
W – Vo2 Max session.
T – Off / easy run.
F – OFF
S – Race Pace Session
S – Off / easy run.