12~16-12~22

December 15, 2025 4239

📊 600m+200m组合 配速表

📋 训练内容描述

  • 训练组数: 6组
  • 单组距离: 600m + 200m
  • 目标配速: 600m: 4:14/km | 200m: 4:09/km
  • 组间休息: 600m后30秒 / 200m后2分钟
  • 训练总量: 4.8公里
  • 训练类型: 高强度

💡 训练说明

高强度混合距离间歇

⚡ 训练要点

高强度组合训练，600米保持稳定配速（接近800米配速），休息30秒后立即进行200米冲刺（R配速），完成后充分恢复2分钟再进行下一组。适合提升速度耐力和无氧能力。

📈 配速表

5K成绩 配速 训练内容
14:00 600m: 2:38/km, 200m: 2:33/km 6 x (600m@2:38 + 30sec rest + 200m@2:33 + 2min rest) - High intensity mixed distance intervals
14:30 600m: 2:44/km, 200m: 2:39/km 6 x (600m@2:44 + 30sec rest + 200m@2:39 + 2min rest) - High intensity mixed distance intervals
15:00 600m: 2:50/km, 200m: 2:45/km 6 x (600m@2:50 + 30sec rest + 200m@2:45 + 2min rest) - High intensity mixed distance intervals
15:30 600m: 2:56/km, 200m: 2:51/km 6 x (600m@2:56 + 30sec rest + 200m@2:51 + 2min rest) - High intensity mixed distance intervals
16:00 600m: 3:02/km, 200m: 2:57/km 6 x (600m@3:02 + 30sec rest + 200m@2:57 + 2min rest) - High intensity mixed distance intervals
16:30 600m: 3:08/km, 200m: 3:03/km 6 x (600m@3:08 + 30sec rest + 200m@3:03 + 2min rest) - High intensity mixed distance intervals
17:00 600m: 3:14/km, 200m: 3:09/km 6 x (600m@3:14 + 30sec rest + 200m@3:09 + 2min rest) - High intensity mixed distance intervals
17:30 600m: 3:20/km, 200m: 3:15/km 6 x (600m@3:20 + 30sec rest + 200m@3:15 + 2min rest) - High intensity mixed distance intervals
18:00 600m: 3:26/km, 200m: 3:21/km 6 x (600m@3:26 + 30sec rest + 200m@3:21 + 2min rest) - High intensity mixed distance intervals
18:30 600m: 3:32/km, 200m: 3:27/km 6 x (600m@3:32 + 30sec rest + 200m@3:27 + 2min rest) - High intensity mixed distance intervals
19:00 600m: 3:38/km, 200m: 3:33/km 6 x (600m@3:38 + 30sec rest + 200m@3:33 + 2min rest) - High intensity mixed distance intervals
19:30 600m: 3:44/km, 200m: 3:39/km 6 x (600m@3:44 + 30sec rest + 200m@3:39 + 2min rest) - High intensity mixed distance intervals
20:00 600m: 3:50/km, 200m: 3:45/km 6 x (600m@3:50 + 30sec rest + 200m@3:45 + 2min rest) - High intensity mixed distance intervals
20:30 600m: 3:56/km, 200m: 3:51/km 6 x (600m@3:56 + 30sec rest + 200m@3:51 + 2min rest) - High intensity mixed distance intervals
21:00 ⭐ 600m: 4:02/km, 200m: 3:57/km 6 x (600m@4:02 + 30sec rest + 200m@3:57 + 2min rest) - High intensity mixed distance intervals
21:30 600m: 4:08/km, 200m: 4:03/km 6 x (600m@4:08 + 30sec rest + 200m@4:03 + 2min rest) - High intensity mixed distance intervals
22:00 600m: 4:14/km, 200m: 4:09/km 6 x (600m@4:14 + 30sec rest + 200m@4:09 + 2min rest) - High intensity mixed distance intervals
22:30 600m: 4:20/km, 200m: 4:15/km 6 x (600m@4:20 + 30sec rest + 200m@4:15 + 2min rest) - High intensity mixed distance intervals
23:00 600m: 4:26/km, 200m: 4:21/km 6 x (600m@4:26 + 30sec rest + 200m@4:21 + 2min rest) - High intensity mixed distance intervals
23:30 600m: 4:32/km, 200m: 4:27/km 6 x (600m@4:32 + 30sec rest + 200m@4:27 + 2min rest) - High intensity mixed distance intervals
24:00 600m: 4:38/km, 200m: 4:33/km 6 x (600m@4:38 + 30sec rest + 200m@4:33 + 2min rest) - High intensity mixed distance intervals
24:30 600m: 4:44/km, 200m: 4:39/km 6 x (600m@4:44 + 30sec rest + 200m@4:39 + 2min rest) - High intensity mixed distance intervals
25:00 600m: 4:50/km, 200m: 4:45/km 6 x (600m@4:50 + 30sec rest + 200m@4:45 + 2min rest) - High intensity mixed distance intervals

📊 1分快1分慢法特莱克 配速表

📋 训练内容描述

  • 训练组数: 12-16组
  • 单组距离: 1分钟交替
  • 目标配速: 快: 4:16/km | 慢: 6:15/km
  • 组间休息: 慢跑即恢复
  • 训练总量: 4-6公里
  • 训练类型: 变化

💡 训练说明

1分钟快 + 1分钟慢交替

⚡ 训练要点

结构化法特莱克训练，1分钟I配速快跑+1分钟轻松跑交替，提升速度和有氧能力，适合周中训练

📈 配速表

5K成绩 配速 训练内容
14:00 **快: 2:40 慢: 4:36/km**
14:30 **快: 2:46 慢: 4:42/km**
15:00 **快: 2:52 慢: 4:48/km**
15:30 **快: 2:58 慢: 4:54/km**
16:00 **快: 3:04 慢: 5:00/km**
16:30 **快: 3:10 慢: 5:06/km**
17:00 **快: 3:16 慢: 5:12/km**
17:30 **快: 3:22 慢: 5:18/km**
18:00 **快: 3:28 慢: 5:24/km**
18:30 **快: 3:34 慢: 5:30/km**
19:00 **快: 3:40 慢: 5:36/km**
19:30 **快: 3:46 慢: 5:42/km**
20:00 **快: 3:52 慢: 5:48/km**
20:30 **快: 3:58 慢: 5:54/km**
21:00 ⭐ **快: 4:04 慢: 6:00/km**
21:30 **快: 4:10 慢: 6:06/km**
22:00 **快: 4:16 慢: 6:12/km**
22:30 **快: 4:22 慢: 6:18/km**
23:00 **快: 4:28 慢: 6:24/km**
23:30 **快: 4:34 慢: 6:30/km**
24:00 **快: 4:40 慢: 6:36/km**
24:30 **快: 4:46 慢: 6:42/km**
25:00 **快: 4:52 慢: 6:48/km**