你现在的情况，不用从第一周开始，可以从这个计划的第10周那儿开始。这是里程数。跑速由心率和疲劳感觉调整

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	3 mi run	5 m pace	3 mi run	Rest	8	Cross
2	Rest	3 mi run	5 mi run	3 mi run	Rest	9	Cross
3	Rest	3 mi run	5 m pace	3 mi run	Rest	6	Cross
4	Rest	3 mi run	6 m pace	3 mi run	Rest	11	Cross
5	Rest	3 mi run	6 mi run	3 mi run	Rest	12	Cross
6	Rest	3 mi run	6 m pace	3 mi run	Rest	9	Cross
7	Rest	4 mi run	7 m pace	4 mi run	Rest	14	Cross
8	Rest	4 mi run	7 mi run	4 mi run	Rest	15	Cross
9	Rest	4 mi run	7 m pace	4 mi run	Rest	Rest	Half Marathon
10	Rest	4 mi run	8 m pace	4 mi run	Rest	17	Cross
11	Rest	5 mi run	8 mi run	5 mi run	Rest	18	Cross
12	Rest	5 mi run	8 m pace	5 mi run	Rest	13	Cross
13	Rest	5 mi run	5 m pace	5 mi run	Rest	19	Cross
14	Rest	5 mi run	8 mi run	5 mi run	Rest	12	Cross
15	Rest	5 mi run	5 m pace	5 mi run	Rest	20	Cross
16	Rest	5 mi run	4 m pace	5 mi run	Rest	12	Cross
17	Rest	4 mi run	3 mi run	4 mi run	Rest	8	Cross
18	Rest	3 mi run	2 mi run	Rest	Rest	2 mi run	Marathon

所有跟帖： 

• 又看了下你的训练过程，建议如下： -布兰雅- ♀ (1375 bytes) () 04/08/2019 postreply 08:32:54

• 谢谢 -free2005- ♀ (0 bytes) () 04/08/2019 postreply 09:17:25

• 小布这周波马加油！！！！！ -落花飘零- ♀ (0 bytes) () 04/08/2019 postreply 11:08:13

• 我犯错误了 -布兰雅- ♀ (426 bytes) () 04/08/2019 postreply 11:35:21

• 有教练啊，太厉害了，我就参考咕咚，去年6月开始跑步 -free2005- ♀ (0 bytes) () 04/08/2019 postreply 13:17:50

• 看了下咕咚 -布兰雅- ♀ (275 bytes) () 04/08/2019 postreply 14:45:12

• 打屁屁！现在节骨眼上只能少不能多了！ -落花飘零- ♀ (0 bytes) () 04/08/2019 postreply 13:42:02

• oops. -布兰雅- ♀ (432 bytes) () 04/08/2019 postreply 14:41:13