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夜雨聆风 > > 办公文件 > 跑马攻略:16周全马计划模板!跑前喝水还是跑后喝?

跑马攻略:16周全马计划模板!跑前喝水还是跑后喝?

当前时间： 1970-01-01 08:00:00 分类：办公文件 评论(0)
跑马攻略:16周全马计划模板!跑前喝水还是跑后喝?

Q：如何制定16周全马训练计划？ 

A：一般分四个阶段：基础期（1-5周，打有氧基础，周跑量40-60公里）、提升期（6-10周，加入节奏跑和间歇跑，周跑量60-80公里）、巅峰期（11-14周，长距离达32-35公里，模拟比赛配速）、减量期（15-16周，跑量降至平时50%，赛前1-2天休跑）。建议参考线上成熟计划（如汉森、Pfitzinger）并根据自身调整。 

Q：跑前喝水还是跑后喝？ 

A：跑前、跑中、跑后都要喝。跑前2-3小时喝400-600毫升水，跑前10分钟喝150-200毫升。跑中少量多次。跑后称体重，每减轻0.5公斤需补充500-700毫升水。不要等到口渴才喝。

💧 你跑全马最远一次喝了多少水？

📝 评论区分享你的补水策略~

📢 转发给总忘记喝水的跑友！

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  142. /yingpanguazai/ssd/ssd1/www/wwww.yeyulingfeng.com/vendor/topthink/think-template/src/template/driver/File.php ( 2.41 KB )
  143. /yingpanguazai/ssd/ssd1/www/wwww.yeyulingfeng.com/vendor/topthink/think-template/src/template/contract/DriverInterface.php ( 0.86 KB )
  144. /yingpanguazai/ssd/ssd1/www/wwww.yeyulingfeng.com/runtime/temp/c935550e3e8a3a4c27dd94e439343fdf.php ( 31.50 KB )
  145. /yingpanguazai/ssd/ssd1/www/wwww.yeyulingfeng.com/vendor/topthink/think-trace/src/Html.php ( 4.42 KB )
  1. CONNECT:[ UseTime:0.000582s ] mysql:host=127.0.0.1;port=3306;dbname=wenku;charset=utf8mb4
  2. SHOW FULL COLUMNS FROM `fenlei` [ RunTime:0.000805s ]
  3. SELECT * FROM `fenlei` WHERE `fid` = 0 [ RunTime:0.000264s ]
  4. SELECT * FROM `fenlei` WHERE `fid` = 63 [ RunTime:0.000233s ]
  5. SHOW FULL COLUMNS FROM `set` [ RunTime:0.000497s ]
  6. SELECT * FROM `set` [ RunTime:0.000196s ]
  7. SHOW FULL COLUMNS FROM `article` [ RunTime:0.000513s ]
  8. SELECT * FROM `article` WHERE `id` = 564198 LIMIT 1 [ RunTime:0.000351s ]
  9. UPDATE `article` SET `lasttime` = 1777319425 WHERE `id` = 564198 [ RunTime:0.002376s ]
  10. SELECT * FROM `fenlei` WHERE `id` = 64 LIMIT 1 [ RunTime:0.000232s ]
  11. SELECT * FROM `article` WHERE `id` < 564198 ORDER BY `id` DESC LIMIT 1 [ RunTime:0.000474s ]
  12. SELECT * FROM `article` WHERE `id` > 564198 ORDER BY `id` ASC LIMIT 1 [ RunTime:0.002042s ]
  13. SELECT * FROM `article` WHERE `id` < 564198 ORDER BY `id` DESC LIMIT 10 [ RunTime:0.000556s ]
  14. SELECT * FROM `article` WHERE `id` < 564198 ORDER BY `id` DESC LIMIT 10,10 [ RunTime:0.000761s ]
  15. SELECT * FROM `article` WHERE `id` < 564198 ORDER BY `id` DESC LIMIT 20,10 [ RunTime:0.001643s ]
0.105470s