300m-3000m

November 30, 2025 3183

📊 300米重复跑 配速表

📋 训练内容描述

  • 训练组数: 8-12组
  • 单组距离: 300m
  • 目标配速: 4:09/km
  • 组间休息: 完全恢复（2-3分钟或心率降至120）
  • 训练总量: 2.4-3.6公里
  • 训练类型: 高强度

💡 训练说明

超高强度短距离训练

⚡ 训练要点

R配速训练，提升速度和跑步经济性，完全恢复后再开始下一组，重质不重量

📈 配速表

5K成绩 配速 训练内容
14:00 2:33/km 12 x 300m@2:33 w/full recovery (2-3min or HR<120)
14:30 2:39/km 12 x 300m@2:39 w/full recovery (2-3min or HR<120)
15:00 2:45/km 12 x 300m@2:45 w/full recovery (2-3min or HR<120)
15:30 2:51/km 12 x 300m@2:51 w/full recovery (2-3min or HR<120)
16:00 2:57/km 12 x 300m@2:57 w/full recovery (2-3min or HR<120)
16:30 3:03/km 12 x 300m@3:03 w/full recovery (2-3min or HR<120)
17:00 3:09/km 12 x 300m@3:09 w/full recovery (2-3min or HR<120)
17:30 3:15/km 12 x 300m@3:15 w/full recovery (2-3min or HR<120)
18:00 3:21/km 10 x 300m@3:21 w/full recovery (2-3min or HR<120)
18:30 3:27/km 10 x 300m@3:27 w/full recovery (2-3min or HR<120)
19:00 3:33/km 10 x 300m@3:33 w/full recovery (2-3min or HR<120)
19:30 3:39/km 10 x 300m@3:39 w/full recovery (2-3min or HR<120)
20:00 3:45/km 10 x 300m@3:45 w/full recovery (2-3min or HR<120)
20:30 3:51/km 10 x 300m@3:51 w/full recovery (2-3min or HR<120)
21:00 ⭐ 3:57/km 9 x 300m@3:57 w/full recovery (2-3min or HR<120)
21:30 4:03/km 9 x 300m@4:03 w/full recovery (2-3min or HR<120)
22:00 4:09/km 9 x 300m@4:09 w/full recovery (2-3min or HR<120)
22:30 4:15/km 9 x 300m@4:15 w/full recovery (2-3min or HR<120)
23:00 4:21/km 9 x 300m@4:21 w/full recovery (2-3min or HR<120)
23:30 4:27/km 9 x 300m@4:27 w/full recovery (2-3min or HR<120)
24:00 4:33/km 7 x 300m@4:33 w/full recovery (2-3min or HR<120)
24:30 4:39/km 7 x 300m@4:39 w/full recovery (2-3min or HR<120)
25:00 4:45/km 7 x 300m@4:45 w/full recovery (2-3min or HR<120)

📊 3000米阈值跑 配速表

📋 训练内容描述

  • 训练组数: 2-3组
  • 单组距离: 3000m
  • 目标配速: 4:45/km
  • 组间休息: 3-4分钟慢跑恢复
  • 训练总量: 6-9公里
  • 训练类型: 乳酸阈

💡 训练说明

中长距离阈值训练

⚡ 训练要点

T配速持续3公里，培养耐乳酸能力和配速感，比传统20分钟T跑更易掌控

📈 配速表

5K成绩 配速 训练内容
14:00 3:06/km 4 x 3000m@3:06 w/3-4min jog recovery
14:30 3:12/km 4 x 3000m@3:12 w/3-4min jog recovery
15:00 3:18/km 4 x 3000m@3:18 w/3-4min jog recovery
15:30 3:24/km 4 x 3000m@3:24 w/3-4min jog recovery
16:00 3:30/km 4 x 3000m@3:30 w/3-4min jog recovery
16:30 3:36/km 4 x 3000m@3:36 w/3-4min jog recovery
17:00 3:42/km 4 x 3000m@3:42 w/3-4min jog recovery
17:30 3:48/km 4 x 3000m@3:48 w/3-4min jog recovery
18:00 3:54/km 3 x 3000m@3:54 w/3-4min jog recovery
18:30 4:00/km 3 x 3000m@4:00 w/3-4min jog recovery
19:00 4:06/km 3 x 3000m@4:06 w/3-4min jog recovery
19:30 4:12/km 3 x 3000m@4:12 w/3-4min jog recovery
20:00 4:18/km 3 x 3000m@4:18 w/3-4min jog recovery
20:30 4:24/km 3 x 3000m@4:24 w/3-4min jog recovery
21:00 ⭐ 4:30/km 3 x 3000m@4:30 w/3-4min jog recovery
21:30 4:36/km 3 x 3000m@4:36 w/3-4min jog recovery
22:00 4:42/km 3 x 3000m@4:42 w/3-4min jog recovery
22:30 4:48/km 3 x 3000m@4:48 w/3-4min jog recovery
23:00 4:54/km 3 x 3000m@4:54 w/3-4min jog recovery
23:30 5:00/km 3 x 3000m@5:00 w/3-4min jog recovery
24:00 5:06/km 2 x 3000m@5:06 w/3-4min jog recovery
24:30 5:12/km 2 x 3000m@5:12 w/3-4min jog recovery
25:00 5:18/km 2 x 3000m@5:18 w/3-4min jog recovery