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纪录背后 新谷仁美的100天训练日志

文章:TwoLaps俱乐部 编译:gator 新谷仁美在今年1月19日的Ar amco休斯顿半马中打破了由福士加代子于2006年创下的日本半程马拉松国家记录,她的教练横田真人,日本前800米国家记录保持者,分享了她备战休斯顿半马前100天的训练日志。   写在前面 每周五和周日


纪录背后 新谷仁美的100天训练日志
文章:TwoLaps俱乐部
编译:gator


新谷仁美在今年1月19日的Ar
amco休斯顿半马中打破了由福士加代子于2006年创下的日本半程马拉松国家记录,她的教练横田真人,日本前800米国家记录保持者,分享了她备战休斯顿半马前100天的训练日志。
 
写在前面

每周五和周日会有一次轻松的慢跑,其余5天会有2次
除周日以外每天都会有力量训练
日跑量约30k,轻松跑的周五和周日分别为15、20k
间歇之间的休息无特殊说明为静止休息,不是动态恢复(慢跑)




10月
新谷仁美刚刚在9月的多哈世锦赛万米比赛中跑出31:12.99的成绩,10月份对于她来讲是备战休斯顿半马的基础期。

纪录背后 新谷仁美的100天训练日志

10.1(星期二):慢跑

10.2(星期三):场地12k配速跑

3:52.4-3:46.6- 3:41.9 – 3:38.6 – 3:33.6 – 3:28.7

3:25.5 – 3:22.8 – 3:23.0 – 3:22 – 3:20.6 – 3:14.8

10.3(星期四): 慢跑

10.4 (星期五): 场地1600×6,休息90s5:02.2 – 5:00.7 – 5:02.1 – 4:58.9 – 4:58.3 – 4:56.1

10.5 (星期六): 草地24 km(无坡)4:09.4 – 3:53.8 – 3:47.3 – 3:55.2 – 3:50.6 – 3:49.93:47.9 – 3:52.0 – 3:45.1 – 3:48.8 – 3:51.1 – 3:44.13:41.6 – 3:53.0 – 3:44.7 – 3:46.3 – 3:54.8 – 3:44.83:40.2 – 3:43.9 – 3:46.6 – 3:47.3 – 3:48.1 – 3:40.1

10.6 (星期日): 慢跑

10.7 (星期一): 不舒服

10.8 (星期二): 不舒服

10.9 (星期三): 慢跑

10.10 (星期四):公路12 k (900m一圈,以下数据为900m时间)3:31.9 – 3:28.9 – 3:29.5 – 3:26.4 – 3:25.0 – 3:24.03:22.0 – 3:23.2 – 3:21.2 – 3:22.2 – 3:21.7 – 3:21.2

10.11 (星期五): 不舒服

10. 12 (星期六): 不舒服

10.13 (星期日): 不舒服

10.14 (星期一): 公路12 k配速跑 (一圈3k,下面的数据为3k时间)11:30 – 11:08 – 10:57 – 11:00

10.15 (星期二): 慢跑膝盖疼痛

10.16 (星期三): 慢跑

10.17 (星期四): 公路12k配速跑3:42.5 – 3:40.6 – 3:39.4 – 3:37.3 – 3:38.13:37.5 – 3:37.4 – 3:37.3 – 3:25.7 – 3:22.2

10.18 (星期五):公路20 k

10.19 (星期六): 公路16k配速跑3:44.7 – 3:40.9 – 3:42.0 – 3:40.4 – 3:41.5 – 3:40.83:41.2 – 3:39.7 – 3:40.3 – 3:40.5 – 3:41.7 – 3:41.03:40.7 – 3:39.7 – 3:40.0 – 3:37.5

10.20 (星期日): 慢跑10.21 (星期一): 场地400mx15, 休息45s74.47 – 76.05 – 74.95 – 77.07 – 74.6073.89 – 74.12 – 73.95 – 73.94 – 72.2771.41 – 71.09 – 71.73 – 70.53 – 69.94

10.22 (星期二): 场地12k能力跑3:51.9 – 3:44.0 – 3:31.2 – 3:26.4 – 3:25.2 – 3:24.13:23.4 – 3:22.1 – 3:21.8 – 3:21.5 – 3:20.5 – 3:18.0

10.23 (星期三): 慢跑

10. 24 (星期四): 场地1000mx8,休息60s 3:09.5 – 3:09.3 – 3:09.0 – 3:09.23:08.6 – 3:09.0 – 3:08.3 – 3:05.9

10.25 (星期五): 慢跑

10. 26 (星期六):公路20 k3:59.9 – 3:50.9 – 3:48.2 – 3:49.6 – 3:47.5 – 3:42.0 – 3:41.13:37.2 – 3:41.5 – 3:39.1 – 3:37.9 – 3:37.9 – 3:41.2 – 3:38.03:37.1 – 3:36.4 – 3:38.4 – 3:37.1 – 3:39.9 – 3:33.4

10.27 (星期日): 慢跑

10.28 (星期一): 场地400mx15,前10组休息30s75.82 – 73.45 – 75.61 – 74.36 – 75.4172.49 – 73.47 – 72.78 – 72.63 – 72.24后5组休息45s

71.56 – 70.08 – 71.02 – 70.59 – 69.83

10.29 (星期二): 场地1000mx8, 休息60s3:09.61 – 3:08.54 – 3:08.55 – 3:08.343:07.22 – 3:08.17 – 3:07.25 – 3:04.58

10.30 (星期三): 慢跑

10.31 期四): 场地12k能力跑3:46 – 3:41 – 3:29 – 3:26 – 3:23 – 3:223:19 – 3:18 – 3:17 – 3:16 – 3:14 – 3:08


11月

和10月相比,强度逐渐增加。

纪录背后 新谷仁美的100天训练日志

11.1 (星期五): 慢跑

11.2 (星期六): 场地1600mx6, 休息90s4:59.4 – 4:56.3 – 5:00.7 – 4:56.3 – 4:59.7 – 4:54.3

11.3 (星期日): 慢跑

11.4 (星期一): 场地12k配速3:52.2 – 3:42.3 – 3:38.1 – 3:38.6 – 3:37.1 – 3:37.93:37.6 – 3:36.9 – 3:37.2 – 3:37.2 – 3:36.8 – 3:36.0

11.5 (星期二): 场地400mx10, 前五组休息30s, 后五组休息45s73.38 – 70.36 – 73.01 – 70.77 – 70.5570.76 – 71.36 – 70.33 – 70.97 – 68.75

11.6 (星期三.): 慢跑

11.7 (星期四): 1000mx13:00.0

11.8 (星期五): 慢跑

11.9 (星期六): 慢跑

11.10 (星期日): 第35回东日本女子驿传10k 30:52 赛会纪录

11.11 (星期一): 慢跑

11.12 (星期二):场地12k配速跑3:44.5 – 3:41.9 – 3:42.6 – 3:41.2 – 3:40.4 – 3:37.53:36.7 – 3:38.7 – 3:38.1 – 3:38.2 – 3:38.0 – 3:35.0

11.13 (星期三):慢跑

11.14 (星期四): 1k爬x7, 下坡为折返休息3:30.7 / 4:003:26.9 / 3:513:24.8 / 3:543:26.5 / 3:533:25.3 / 3:543:23.2 / 3:513:22.3

11.15 (星期五): 慢跑

11.16 (星期六): 22k轻越野3:52.0 – 3:55.4 – 3:46.7 – 3:42.0 – 3:40.0 – 3:40.43:37.8 – 3:35.8 – 3:36.7 – 3:35.4 – 3:33.3 – 3:32.73:34.4 – 3:35.1 – 3:33.5 – 3:35.1 – 3:32.1 – 3:37.03:29.3 – 3:33.7 – 3:33.2 – 3:35.2

11.17 (星期日): 慢跑

11.18 (星期一):场地400mx16, 休息30s74.49 – 74.79 – 73.50 – 74.15 – 73.41 – 72.9773.39 – 73.03 – 71.87 – 72.92 – 73.39 – 72.0871.03 – 70.64 – 70.20 – 68.83

11.19 (星期二):场地12k配速跑3:46.5 – 3:42.6 – 3:41.5 – 3:37.6 – 3:39.7 – 3:40.73:37.1 – 3:40.2 – 3:39.8 – 3:38.8 – 3:37.1 – 3:38.5

11.20 (星期三):慢跑

11.21 (星期四):场地2000m x5, 休息2min

3:11.5 – 3:14.3 (6:25.8)3:11.3 – 3:11.2 (6:22.5)3:10.1 – 3:10.5 (6:20.5)3:10.3 – 3:10.4 (6:20.6)3:09.9 – 3:08.7 (6:18.7)

11.22 (星期五): 慢跑

11.23 (星期六): 24k轻越野4:04.2 – 3:44.3 – 3:55.8 – 3:50.4 – 3:48.0 – 3:50.63:45.8 – 3:43.7 – 3:48.8 – 3:43.3 – 3:47.5 – 3:46.93:41.3 – 3:43.3 – 3:41.5 – 3:42.1 – 3:39.4 – 3:45.03:40.6 – 3:44.4 – 3:35.9 – 3:38.9 – 3:39.0 – 3:35.2

11.24 (星期日): 慢跑

11.25 (星期一): 场地400mx20, 休息30s73.15 – 73.83 – 73.35 – 73.73 – 73.27 – 73.28 – 73.3073.21 – 72.96 – 73.50 – 73.14 – 73.48 – 73.89 – 73.3073.66 – 73.47 – 72.85 – 73.49 – 72.94 – 72.19

11.26 (星期二): 和休斯顿半马的配速员一起进行了场地12k的配速跑3:42.1 – 3:39.5 – 3:37.5 – 3:37.6 – 3:35.0 – 3:37.03:34.0 – 3:34.4 – 3:33.7 – 3:34.3 – 3:31.7 – 3:32.7

11.27 (星期三): 慢跑

11.28 (星期四): 1k爬坡x8, 下坡折返为休息3:24.3 / 3:583:19.3 / 3:573:17.6 / 3:573:16.2 / 3:583:17.3 / 3:583:16.5 / 4:023:16.6 / 4:003:14.1

11.29 (星期五): 慢跑

11.30 (星期六): 24 k轻越野4:11.3 – 3:56.8 – 3:55.0 – 3:53.8 – 3:46.9 – 3:47.13:43.9 – 3:41.5 – 3:37.1 – 3:41.0 – 3:39.8 – 3:42.73:38.0 – 3:41.9 – 3:38.3 – 3:36.3 – 3:40.5 – 3:40.23:37.4 – 3:39.0 – 3:36.1 – 3:37.7 – 3:37.9 – 3:37.6


12月
新谷仁美10月起唯一参加过的训练营,只有12月份在冲绳的一周。其余时间全是在东京郊区训练。

纪录背后 新谷仁美的100天训练日志

12.1 (星期日): 作为嘉宾出席Minato 城市半程马拉松 (轻松跑)

12.2 (星期一): 慢跑

12.3 (星期二): 场地4800m(1600m+3200m)x3, 休息5min4:57.4 – 3:20.7 – 3:19.8 – 3:17.8 – 39.81 = 15:35.514:54.3 – 3:17.0 – 3:16.7 – 3:16.6 – 40.45 = 15:25.054:52.5 – 3:15.4 – 3:14.7 – 3:12.4 – 39.34 = 15:14.34

12.4 (星期三): 慢跑

12.5 (星期四): 场地1000mx6, 恢复为慢跑400m3:04.6 – 3:04.5 – 3:04.4 – 3:04.1 – 3:03.5 – 3:01.3

12.6 (星期五): 慢跑

12.7 (星期六): 路跑20k4:07.6 – 3:56.4 – 3:50.0 – 3:48.5 – 3:47.5 – 3:42.7 – 3:38.73:36.8 – 3:37.6 – 3:38.7 – 3:36.3 – 3:33.5 – 3:34.6 – 3:37.63:34.7 – 3:35.0 – 3:36.7 – 3:35.1 – 3:33.7 – 3:32.4

12.8 (星期日): 慢跑

12.9 (星期一): 场地400mx10, 休息30s + 400mx6, 休息30s – 在冲绳72.25 – 69.78 – 72.64 – 71.11 – 72.5171.36 – 72.57 – 71.86 – 72.42 – 71.2371.36 – 71.86 – 70.90 – 71.12 – 70.37 – 70.42

12.10 (星期二): 场地12k 配速跑 (1000m的塑胶场地)3:51 – 3:43 – 3:39 – 3:38 – 3:36 – 3:353:38 – 3:31 – 3:33 – 3:29 – 3:28 – 3:26

12.11 (星期三):慢跑

12.12 (星期四):场地5k x3, 休息6min3:09.2 – 3:10.9 – 3:10.0 – 3:10.1 – 3:09.7 = 15:49.93:09.3 – 3:10.3 – 3:11.6 – 3:10.6 – 3:07.3 = 15:49.13:10.0 – 3:10.9 – 3:12.4 – 3:14.5 – 3:08.2 = 15:56.0*强度非常大,新谷仁美完成这次的训练后面目十分狰狞

12.13 (星期五): 慢跑

12.14 (星期六):场地1k x8, 休息60s3:07.35 – 3:07.74 – 3:07.18 – 3:07.113:06.52 – 3:05.94 – 3:06.14 – 3:04.02

12.15 (星期日):路跑24k – 冲绳的最后一天4:18.2 – 4:04.7 – 3:55.8 – 3:54.7 – 3:53.7 – 3:52.83:52.1 – 3:49.8 – 3:49.9 – 3:42.4 – 3:43.7 – 3:37.93:38.1 – 3:40.5 – 3:38.4 – 3:37.7 – 3:37.9 – 3:36.63:34.0 – 3:33.8 – 3:32.7 – 3:33.3 – 3:31.3 – 3:31.2

12.16 (星期一):休息

12.17 (星期二): 场地400m x20, 休息30s74.14 – 73.70 – 73.91 – 73.91 – 73.90 – 73.95 – 73.5673.27 – 73.42 – 73.46 – 73.58 – 73.38 – 73.56 – 73.2373.26 – 73.28 – 73.45 – 73.09 – 7342 – 73.09

12.18 (星期三): 慢跑

12.19 (星期四): 2k x4 爬坡,休息为慢跑下坡6:53.7 – 5:216:50.2 – 5:086:44.8 – 4:456:45.0

12.20 (星期五):慢跑

12.21(星期六): 24k轻越野4:20.3 – 4:03.8 – 3:54.6 – 3:51.8 – 3:49.1 – 3:44.93:46.6 – 3:46.6 – 3:45.1 – 3:43.8 – 3:43.4 – 3:42.63:41.3 – 3:39.3 – 3:41.0 – 3:41.4 – 3:34.9 – 3:36.33:39.9 – 3:35.7 – 3:35.9 – 3:36.1 – 3:37.1 – 3:36.3

12.22 (星期日): 慢跑

12.23 (星期一): 场地2k x5, 休息2min3:09.3 – 3:10.2 = 6:19.53:04.8 – 3:06.1 = 6:10.93:08.5 – 3:09.0 = 6:17.53:04.4 – 3:04.7 = 6:09.13:08.6 – 3:08.4 = 6:17.0

12.24 (星期二): 场地12k配速跑3:44.1 – 3:41.5 – 3:35.8 – 3:39.4 – 3:36.9 – 3:37.13:35.6 – 3:35.5 – 3:36.2 – 3:35.2 – 3:33.3 – 3:33.2

12.25 (星期三): 慢跑

12.26 (星期四): 1k x8 爬坡, 休息为慢跑下坡3:27.2 – 3:583:26.3 – 3:553:26.3 – 3:553:28.5 – 3:523:25.1 – 3:523:24.0 – 3:513:23.2 – 3:493:23.7

12.27 (星期五): 慢跑

12.28 (星期六): 路跑24k4:11.9 – 4:00.3 – 3:49.4 – 3:52.5 – 3:48.7 – 3:46.43:46.8 – 3:40.9 – 3:36.8 – 3:34.1 – 3:37.7 – 3:41.23:37.8 – 3:35.3 – 3:39.2 – 3:33.0 – 3:34.4 – 3:41.13:35.8 – 3:33.7 – 3:36.3 – 3:35.9 – 3:40.4 – 3:36.8

12.29 (星期日):慢跑

12.30 (星期一): 场地400m x18, 休息30s75.83 – 72.35 – 73.27 – 72.11 – 73.12 – 71.6873.11 – 71.29 – 72.90 – 71.47 – 73.45 – 70.4673.13 – 71.08 – 72.58 – 70.50 – 72.75 – 69.04

12.31 (星期二): 场地12k配速跑3:43.3 – 3:42.6 – 3:39.7 – 3:38.4 – 3:36.7 – 3:34.93:35.2 – 3:34.9 – 3:33.7 – 3:33.9 – 3:32.3 – 3:28.7



1月


纪录背后 新谷仁美的100天训练日志

1.1 (星期三): 慢跑

1.2 (星期四): 场地1k x7, 慢跑400m恢复3:05.9 – 3:07.1 – 3:06.0 – 3:05.9 – 3:05.6 – 3:05.7 – 3:02.8

1.3 (星期五): 路跑20 km4:22.4 – 4:06.5 – 4:02.6 – 3:55.5 – 3:51.8 – 3:50.2 – 3:48.33:45.8 – 3:43.4 – 3:41.1 – 3:40.8 – 3:40.5 – 3:38.1 – 3:39.63:37.8 – 3:38.5 – 3:37.3 – 3:40.2 – 3:33.9 – 3:29.7

1.4 (星期六): jog

1.5 (星期日):场地3k x3, 休息4min, 目标时间9:303:10.5 – 3:07.5 – 3:10.4 = 9:28.53:09.6 – 3:06.9 – 3:08.2 = 9:24.73:07.3 – 3:10.5 – 3:07.9 = 9:25.6

1.6 (星期一): 慢跑

1.7 (星期二): 场地400m x12, 休息30s72.19 – 71.77 – 72.71 – 71.91 – 72.64 – 71.9372.30 – 71.75 – 72.27 – 71.39 – 71.85 – 70.59

1.8 (星期三): 慢跑

1.9 (星期四): 场地1k x4, 慢跑400m恢复3:04.6 – 3:08.7 – 3:03.6 – 3:04.8

1.10 (星期五): 慢跑

1.11 (星期六):慢跑

1.12 (星期日):第三十八回全国女子驿传10 km 30:57

1.13 (星期一): 休息

1.14 (星期二): 场地12k配速跑3:44.23 – 3:42.66 – 3:38.44 – 3:38.73 – 3:36.67 – 3:37.203:33.55 – 3:33.60 – 3:32.38 – 3:31.70 – 3:28.09 – 3:26.36

1.15 (星期三): 慢跑 (飞往德克萨斯)

1.16 (星期四): 慢跑 (和休斯顿半马后半程的配速员一起)

1.17 (星期五): 场地3000 m (和配速员一起)3:09.74 – 3:06.53 – 3:08.14 = 9:24.41

1.18 (星期六): 慢跑

1.19 (星期日): Aramco 休斯顿半马

15:37 – 15:34 – 15:52 – 16:10 – 3:25 = 1:06:38・比第二名快一分半


看完这份训练日志你会发现,新谷仁美团队并没有什么特训计划,主要基于三项原则制定:逐步增加强度、保持训练连贯性和很强的目标性。每天都是些很平常的训练内容。不过从10月中旬开始新谷仁美的训练就没有被任何事情中断过。


将如此详细的训练内容发布出来,难道不担心其他人学习模仿吗?可能不少人看到这里都会有这个疑问。训练计划内容只是让她成功打破记录的一方面,根据三项原则对运动员制定合适的计划才是最考验教练员的地方,这也是仅仅了解训练内容但还无法复制的地方。

纪录背后 新谷仁美的100天训练日志

版权来源:TwoLaps俱乐部

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