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耐克(Nike)UMT训练营计划及理念(5):

结束了上周的速度训练之后,本周耐克(Nike)上海马拉松UMT精英训练营的主要进行了长距离耐力训练。周末有很多小伙伴参加杭州马拉松,因此训练安排在周一夜间。赛前的一个月备战如何开始呢?爱燃烧报道继续。

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本周训练营被安排在了世博大道。夜晚这段路程宽阔,车少,而且紧靠世博会浦东园区,环境优美。是长距离训练的好选择。

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训练还以热身开始,每次时间不长,但却是非常重要的训练内容。

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由于很多人参加了周末的杭马,因此人群被分为三组。第一组,第二组人群进行20公里+的长距离训练。第一组配速为5分钟/公里,主要针对本次上海马拉松目标在3小时10分以内的选手。第二组为目标在4小时左右的选手,配速为6分钟/公里 。而参加过杭马的选手慢跑10公里进行排酸 。

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长距离是有效的赛前体能储备的训练手段,很多选手都会采用逐渐增加长距离训练里程的方式做比赛前的准备。本周与下一周周末将是上海马拉松前长距离体能储备的黄金时间。

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训练营小福利:蛋糕。

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下周的长距离训练又将如何进行?请继续关注爱燃烧耐克上海马拉松UMT精英Pacer训练营的准备情况。

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