如何避免"撞牆'

摘譯於 http://www.runnersworld.com/home/0,1300,1-51-56-1166,00.html

通常發生在馬拉松比賽的最後 10 K. 這是最難熬的一刻 - 兩腳痠痛, 頭暈目眩,
所有氣力似乎全已放盡

1. 訓練時 - 著重於持久, 所以要多作長跑, 要點如下:

(1) 配速以 75 sec/km 慢於馬拉松速度
(2) 至少 4 次, 理想是 5 - 6 次, 至少分布於 12 週, 理想是 16 週
(3) 每次時間至少達到距離馬拉松 30 min 以內, 但又不超過 3 hr, 如超過,
則早上跑 3 hr, 然後傍晚跑其餘時間

(RunningYam: 可穿插著"間歇跑"以提升比賽速度)

2. 比賽時 - 著重於漸進, 要點如下:

(1) 起跑 - 16K: social - 到處看看, 與人聊天
(2) 16K - 32K: cool - 冷靜, 為衝刺做準備
(3) 32K - 終點: cruel - 當作是 10K 的比賽全力以赴 (不再撞牆了)

(RunningYam: 也就是 negative split)

Mr. Shih, I'm not familiar how your current training is. Neither am I a coach. I tried to design a training schedule for you to see if it is helpful. It may be defensive and conservative because I emphasize not to get injured. Once you get injured, it usually take several months to fully recover.

According to your goal 3:27, it's about 4:54 min /km pace. During training, we seldom run that pace except in the 間歇跑.

1. Weekly schedule from now on till one week before Taipei Marathon, we emphasize on the 間歇跑 and weekend long run, others are just recovery runs,

Mon - rest, 1hr walk, or cross training
Tue - 5km at 6min
Wed - 間歇跑
Thu - 5km at 5:30min, or cross training
Fri - 10km at 6min
Sat - 5km at 6min, or cross training
Sun - long run

cross training - any exercises other than running, such as swimming, biking, hiking.
long run will be like this,

09/22 - 25km at 6min
09/29 - 30km at 6min in the morning, 5km at 6:30 min in the evening
10/06 - 25km at 6min
10/13 - 30km at 6min in the morning, 5km at 6:30 min in the evening
10/20 - 25km at 6 min
10/27 - 15km at 6min

2. the week before Tapei Marathon

10/28 (Mon) - 10km at 6min
10/29 (Tue) - 8km at 6min
10/30 (Wed) - 5km at 6 min or cross training
10/31 (Thu) - 5km at 6:30min or cross training
11/01 (Fri) - carbo loading, rest, 1hr walk (go shopping with your family)
11/02 (Sat) - carbo loading, rest, drink enough water, have a good sleep
11/03 (Sun) - Taipei Marathon

(to be continued)

The last question is which race you should shoot for. It depends on the course. Knowing that Taroko Marathon is uphill for the first half, I think Taipei Marathon is the one you expect to run better. Also Taipei Marathon comes first, so you'll be better prepared for it. With appropriate training, I think you should be able to get to 3:25.

是的, 由於您已有如此多的馬拉松經驗, 我相信間歇跑訓練是您突破的關鍵.