2k+300m Interval & Fartlek Pace Chart

November 05, 2025 5776

📊 6分钟跑+300米组合 配速表

📋 训练内容描述

  • 训练组数: 6分钟跑 x 4组 + 300m x 4组
  • 单组距离: 6分钟跑 + 300m
  • 目标配速: 6min: 4:30/km | 300m: 4:12/km
  • 组间休息: 6min跑间3分钟 / 300m间2分钟
  • 训练总量: 6.5公里
  • 训练类型: 高强度

💡 训练说明

6min x 4 + 300m x 4

⚡ 训练要点

耐力+速度组合训练，6分钟跑保持稳定节奏，充分休息后完成300m，比2000m强度更易控制

📈 配速表

5K成绩 配速 训练内容
14:00 6min跑: 2:51, 300m: 2:33 4 x 6min(≈2.11km)@2:51 w/2.5min + 5-8min休息 + 4 x 300m@2:33 w/90sec (总计≈9.6km)
14:30 6min跑: 2:57, 300m: 2:39 4 x 6min(≈2.03km)@2:57 w/2.5min + 5-8min休息 + 4 x 300m@2:39 w/90sec (总计≈9.3km)
15:00 6min跑: 3:03, 300m: 2:45 4 x 6min(≈1.97km)@3:03 w/2.5min + 5-8min休息 + 4 x 300m@2:45 w/90sec (总计≈9.1km)
15:30 6min跑: 3:09, 300m: 2:51 4 x 6min(≈1.9km)@3:09 w/2.5min + 5-8min休息 + 4 x 300m@2:51 w/90sec (总计≈8.8km)
16:00 6min跑: 3:15, 300m: 2:57 4 x 6min(≈1.85km)@3:15 w/2.5min + 5-8min休息 + 4 x 300m@2:57 w/90sec (总计≈8.6km)
16:30 6min跑: 3:21, 300m: 3:03 4 x 6min(≈1.79km)@3:21 w/2.5min + 5-8min休息 + 4 x 300m@3:03 w/90sec (总计≈8.4km)
17:00 6min跑: 3:27, 300m: 3:09 4 x 6min(≈1.74km)@3:27 w/2.5min + 5-8min休息 + 4 x 300m@3:09 w/90sec (总计≈8.2km)
17:30 6min跑: 3:33, 300m: 3:15 4 x 6min(≈1.69km)@3:33 w/2.5min + 5-8min休息 + 4 x 300m@3:15 w/90sec (总计≈8.0km)
18:00 6min跑: 3:39, 300m: 3:21 4 x 6min(≈1.64km)@3:39 w/2.5min + 5-8min休息 + 4 x 300m@3:21 w/90sec (总计≈7.8km)
18:30 6min跑: 3:45, 300m: 3:27 4 x 6min(≈1.6km)@3:45 w/2.5min + 5-8min休息 + 4 x 300m@3:27 w/90sec (总计≈7.6km)
19:00 6min跑: 3:51, 300m: 3:33 4 x 6min(≈1.56km)@3:51 w/2.5min + 5-8min休息 + 4 x 300m@3:33 w/90sec (总计≈7.4km)
19:30 6min跑: 3:57, 300m: 3:39 4 x 6min(≈1.52km)@3:57 w/2.5min + 5-8min休息 + 4 x 300m@3:39 w/90sec (总计≈7.3km)
20:00 6min跑: 4:03, 300m: 3:45 4 x 6min(≈1.48km)@4:03 w/2.5min + 5-8min休息 + 4 x 300m@3:45 w/90sec (总计≈7.1km)
20:30 6min跑: 4:09, 300m: 3:51 4 x 6min(≈1.45km)@4:09 w/2.5min + 5-8min休息 + 4 x 300m@3:51 w/90sec (总计≈7.0km)
21:00 ⭐ 6min跑: 4:18, 300m: 4:00 4 x 6min(≈1.4km)@4:18 w/3min + 5-8min休息 + 4 x 300m@4:00 w/2min (总计≈6.8km)
21:30 6min跑: 4:24, 300m: 4:06 4 x 6min(≈1.36km)@4:24 w/3min + 5-8min休息 + 4 x 300m@4:06 w/2min (总计≈6.6km)
22:00 6min跑: 4:30, 300m: 4:12 4 x 6min(≈1.33km)@4:30 w/3min + 5-8min休息 + 4 x 300m@4:12 w/2min (总计≈6.5km)
22:30 6min跑: 4:36, 300m: 4:18 4 x 6min(≈1.3km)@4:36 w/3min + 5-8min休息 + 4 x 300m@4:18 w/2min (总计≈6.4km)
23:00 6min跑: 4:42, 300m: 4:24 4 x 6min(≈1.28km)@4:42 w/3min + 5-8min休息 + 4 x 300m@4:24 w/2min (总计≈6.3km)
23:30 6min跑: 4:48, 300m: 4:30 4 x 6min(≈1.25km)@4:48 w/3min + 5-8min休息 + 4 x 300m@4:30 w/2min (总计≈6.2km)
24:00 6min跑: 4:56, 300m: 4:38 4 x 6min(≈1.22km)@4:56 w/3.5-4min + 5-8min休息 + 4 x 300m@4:38 w/2.5min (总计≈6.1km)
24:30 6min跑: 5:02, 300m: 4:44 4 x 6min(≈1.19km)@5:02 w/3.5-4min + 5-8min休息 + 4 x 300m@4:44 w/2.5min (总计≈6.0km)
25:00 6min跑: 5:08, 300m: 4:50 4 x 6min(≈1.17km)@5:08 w/3.5-4min + 5-8min休息 + 4 x 300m@4:50 w/2.5min (总计≈5.9km)

📊 节奏跑 配速表

📋 训练内容描述

  • 训练组数: 1-2组
  • 单组距离: 10-12公里
  • 目标配速: 4:37/km
  • 组间休息: 5-8分钟（如分2组）
  • 训练总量: 10-14公里
  • 训练类型: 变化

💡 训练说明

10-15公里持续 @ 半马配速+

⚡ 训练要点

半马节奏跑，配速比T配速快8秒（T-8s），比目标半马稍快，单次10-15公里或分2组完成，赛前2-3周核心训练

📈 配速表

5K成绩 配速 训练内容
14:00 2:58/km 10-15km@2:58 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
14:30 3:04/km 10-15km@3:04 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
15:00 3:10/km 10-15km@3:10 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
15:30 3:16/km 10-15km@3:16 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
16:00 3:22/km 10-15km@3:22 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
16:30 3:28/km 10-15km@3:28 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
17:00 3:34/km 10-15km@3:34 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
17:30 3:40/km 10-15km@3:40 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
18:00 3:46/km 10-12km@3:46 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
18:30 3:52/km 10-12km@3:52 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
19:00 3:58/km 10-12km@3:58 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
19:30 4:04/km 10-12km@4:04 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
20:00 4:10/km 10-12km@4:10 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
20:30 4:16/km 10-12km@4:16 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
21:00 ⭐ 4:22/km 8-10km@4:22 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
21:30 4:28/km 8-10km@4:28 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
22:00 4:34/km 8-10km@4:34 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
22:30 4:40/km 8-10km@4:40 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
23:00 4:46/km 8-10km@4:46 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
23:30 4:52/km 8-10km@4:52 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
24:00 4:58/km 8-10km@4:58 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
24:30 5:04/km 8-10km@5:04 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)
25:00 5:10/km 8-10km@5:10 (Half Marathon tempo run, T-8s, faster than threshold, 1-2 sets with 5-8min rest if needed)