400米间歇训练

November 24, 2025 1212

📊 12 x 400米专项 配速表

📋 训练内容描述

  • 训练组数: 12组
  • 单组距离: 400m
  • 目标配速: 4:12/km
  • 组间休息: 90秒慢跑恢复
  • 训练总量: 4.8公里
  • 训练类型: 高强度

💡 训练说明

固定12组400米间歇

⚡ 训练要点

经典12组400米训练，适合中高级跑者，提升VO2max和速度耐力，保持每组配速一致性是关键

📈 配速表

5K成绩 配速 训练内容
14:00 2:36/km 12 x 400m@2:36 w/90sec rest
14:30 2:42/km 12 x 400m@2:42 w/90sec rest
15:00 2:48/km 12 x 400m@2:48 w/90sec rest
15:30 2:54/km 12 x 400m@2:54 w/90sec rest
16:00 3:00/km 12 x 400m@3:00 w/90sec rest
16:30 3:06/km 12 x 400m@3:06 w/90sec rest
17:00 3:12/km 12 x 400m@3:12 w/90sec rest
17:30 3:18/km 12 x 400m@3:18 w/90sec rest
18:00 3:24/km 12 x 400m@3:24 w/90sec rest
18:30 3:30/km 12 x 400m@3:30 w/90sec rest
19:00 3:36/km 12 x 400m@3:36 w/90sec rest
19:30 3:42/km 12 x 400m@3:42 w/90sec rest
20:00 3:48/km 12 x 400m@3:48 w/90sec rest
20:30 3:54/km 12 x 400m@3:54 w/90sec rest
21:00 ⭐ 4:00/km 12 x 400m@4:00 w/90sec rest
21:30 4:06/km 12 x 400m@4:06 w/90sec rest
22:00 4:12/km 12 x 400m@4:12 w/90sec rest
22:30 4:18/km 12 x 400m@4:18 w/90sec rest
23:00 4:24/km 12 x 400m@4:24 w/90sec rest
23:30 4:30/km 12 x 400m@4:30 w/90sec rest
24:00 4:36/km 12 x 400m@4:36 w/90sec rest
24:30 4:42/km 12 x 400m@4:42 w/90sec rest
25:00 4:48/km 12 x 400m@4:48 w/90sec rest