我刚刚DIY了一个跑步计划，你看看。目的是希望以后能保持5K 的水平，随时能冲击10K。

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total mileage	Date	Comment
0						2 m run	25-30 min run or CT		8/17 - 8/23
1	Rest	1.5 m run	CT or Rest	1.5 m run	Rest	2 m run	25-30 min run or CT	7	8/24 - 8/30
2	Rest	2 m run	CT or Rest	2 m run	Rest	2.5 m run	25-30 min run or CT	8.5	8/31 - 9/6
3	Rest	2.5 mi run	CT or Rest	2 m run	Rest	3.5 m run	30-35 min run or CT	10	9/7 - 9/13
4	Rest	1.5 m run	CT or Rest	1.5 m run	Rest	2 m run	25-30 min run or CT	7	9/14 - 9/20	rest week
5	Rest	1.5 m run	CT or Rest	1.5 m run	Rest	2 m run	25-30 min run or CT	7	9/21 - 9/27
6	Rest	2 m run	CT or Rest	2 m run	Rest	2.5 m run	25-30 min run or CT	8.5	9/28 - 10/4
7	Rest	2.5 mi run	CT or Rest	2 m run	Rest	3.5 m run	30-35 min run or CT	10	10/5 - 10/11
8	Rest	1.5 m run	CT or Rest	1.5 m run	Rest	2 m run	25-30 min run or CT	7	10/12 - 10/18	rest week
9	Rest	2.5 m run	CT or Rest	2 m run	Rest	3.5 m run	35 min run or CT	10	10/17 - 10/25
10	Rest	3 m run	CT or Rest	2.5 m run	Rest	4 m run	35-40 min run or CT	12.5	10/26 - 11/1
11	Rest	3 m run	CT or Rest	2.5 m run	Rest	4.5 m run	35-40 min run or CT	13	11/2 - 11/8
12	Rest	1.5 m run	CT or Rest	1.5 m run	Rest	2 m run	25-30 min run or CT	7	11/9 - 11/15	rest week
13	Rest	2.5 m run	CT or Rest	2 m run	Rest	3.5 m run	35 min run or CT	10	11/16 - 11/22
14	Rest	3 m run	CT or Rest	2.5 m run	Rest	4 m run	35-40 min run or CT	12.5	11/23 - 11/29
15	Rest	3 m run	CT or Rest	2.5 m run	Rest	4.5 m run	35-40 min run or CT	13	11/30 - 12/6
16	Rest	1.5 m run	CT or Rest	1.5 m run	Rest	2 m run	25-30 min run or CT	7	12/7 - 12/13	rest week

所有跟帖： 

• 你这是路跑计划？实际跑起来我发现可逐步减少步行时间，起停最伤膝盖，我从2/4用8周过渡到了14/1后，就一直跑起来不休息了。 -音乐烧友- ♀ (67 bytes) () 08/21/2015 postreply 19:02:46

• 谢谢分享。我一直是进行持续跑，其实就是一鼓作气。可能跑走的方式给容易提高耐力，你倒是提醒了我。其实大部分的初练者手册都是强调跑走 -taoqibao- ♀ (305 bytes) () 08/24/2015 postreply 21:40:39