10周Oakland计划

希望膝盖问题不要变重

Wk	Dat	Mon	Tues	Weds	Thurs	Fri	Sat	Sun	Total
1	11-Jan	Easy Run	Rest	Tempo Run	Rest	Rest	Long Run	Rest	13 miles
	17-Jan	Dist: 2 mi	/ XT	Dist: 5 mi, inc	/ XT	/ XT	Dist: 6 mi	/ XT
		@10:29		Warm; 3 mi @ 8:54; Cool			@10:29
2	18-Jan	Easy Run	Rest	Speedwork	Rest	Rest	Long Run	Rest	13 miles
	24-Jan	Dist: 2 mi	/ XT	Dist: 5 mi, inc	/ XT	/ XT	Dist: 6 mi	/ XT
		@10:29		Warm; 2x1600 in 8:24			@10:29
				w/800 jogs; Cool
3	25-Jan	Easy Run	Rest	Tempo Run	Rest	Rest	Long Run	Rest	14 miles
	31-Jan	Dist: 2 mi	/ XT	Dist: 5 mi, inc	/ XT	/ XT	Dist: 7 mi	/ XT
		@10:29		Warm; 3 mi @ 8:54; Cool			@10:29
4	1-Feb	Easy Run	Rest	Tempo Run	Rest	Rest	Long Run	Rest	15 miles
	7-Feb	Dist: 2 mi	/ XT	Dist: 6 mi, inc	/ XT	/ XT	Dist: 7 mi	/ XT
		@10:29		Warm; 4 mi @ 8:59; Cool			@10:29
5	8-Feb	Easy Run	Rest	Easy Run	Rest	Rest	Easy Run	Rest	11 miles
	14-Feb	Dist: 4 mi	/ XT	Dist: 4 mi	/ XT	/ XT	Dist: 3 mi	/ XT
		@10:23		@10:23			@10:23
6	15-Feb	Easy Run	Rest	Speedwork	Rest	Rest	Long Run	Rest	17 miles
	21-Feb	Dist: 2 mi	/ XT	Dist: 7 mi, inc	/ XT	/ XT	Dist: 8 mi	/ XT
		@10:23		Warm; 3x1600 in 8:19			@10:23
				w/800 jogs; Cool
7	22-Feb	Easy Run	Rest	Tempo Run	Easy Run	Rest	Long Run	Rest	18 miles
	28-Feb	Dist: 2 mi	/ XT	Dist: 6 mi, inc	Dist: 2 mi	/ XT	Dist: 8 mi	/ XT
		@10:23		Warm; 4 mi @ 8:54; Cool	@10:23		@10:23
8	1-Mar	Easy Run	Rest	Tempo Run	Easy Run	Rest	Long Run	Rest	20 miles
	7-Mar	Dist: 2 mi	/ XT	Dist: 7 mi, inc	Dist: 2 mi	/ XT	Dist: 9 mi	/ XT
		@10:23		Warm; 5 mi @ 8:59; Cool	@10:23		@10:23
9	8-Mar	Easy Run	Rest	Speedwork	Easy Run	Rest	Long Run	Rest	21 miles
	14-Mar	Dist: 2 mi	/ XT	Dist: 8 mi, inc	Dist: 2 mi	/ XT	Dist: 9 mi	/ XT
		@10:17		Warm; 4x1600 in 8:14	@10:17		@10:17
				w/800 jogs; Cool
10	15-Mar	Rest	Easy Run	Rest	Tempo Run	Rest	Rest	Race Day	20 miles
	21-Mar	/ XT	Dist: 2 mi	/ XT	Dist: 5 mi, inc	/ XT	/ XT	Dist: Half-Marathon
			@10:29		Warm; 3 mi @ 8:54; Cool			@8:58
								Time: 1:57:35