- Introduction Week
| Week No. | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | 10 × 45 s @ Heart Rate Zone 5 + 15 s rest (run gradual) | 20 × 20 s @ Heart Rate Zone 4-5 + 20 s rest (use a wide range of muscle fibers to keep the system aerobic/low anaerobic) | 30 min easy run @ Heart Rate Zone 2 |
| 2 | 5 × (60 s + 45 s + 30 s + 15 s) @ Heart Rate Zone 3-5 + 15 s rest (progressive) | 25 × 1 min @ Heart Rate Zone 5 + 30 s rest | 50 min easy run @ Heart Rate Zone 2 |
| 3 | 10 min @ Heart Rate Zone 4 (anaerobic threshold) + 2 min rest + 5 × 20 s @ Heart Rate Zone 5 (speed endurance) + 20 s rest | 20 min @ Heart Rate Zone 4 + 2 min rest + 10 × 1 min @ Heart Rate Zone 5 + 60 s rest | 50 min easy run @ Heart Rate Zone 2 |
- 5K/10K Phase of the 100 Day Plan
| Week No. | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | 4 × 3 min @ Heart Rate Zone 4-5 + 1:30 min run @ Heart Rate Zone 3+SS | 10 × 3 min @ Heart Rate Zone 4-5 + 1 min rest | 45 min easy run @ Heart Rate Zone 2 |
| 2 | 3 × (4 min @ Heart Rate Zone 5 + 4 min @ Heart Rate Zone 4) | 6 × (3 min @ Heart Rate Zone 4 + 1 min @ Heart Rate Zone 5) | 2 hrs 50% walk/50% run min easy run @ Heart Rate Zone 2 |
- Half Marathon Phase of the 100 Day Plan
| Week No. | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 3 | 15 min @ Heart Rate Zone 4 + 2 min rest + (12 × 45 s @ Heart Rate Zone 5 + 15 s rest) + SS | 10 × 3 min @ Heart Rate Zone 4-5 + 2 min rest + SS | 2:30 Hrs 30% walk/70% run easy run @ Heart Rate Zone 2 |
| 4 | 30 min @ Heart Rate Zone 4 + 2 min rest + (10 × 20 s @ Heart Rate Zone 5 + 30 s rest) | 6 × (4 min @ Heart Rate Zone 3 + 2 min @ Heart Rate Zone 5) + SS | 50-60 min easy run @ Heart Rate Zone 2 |
| 5 | 30 min @ Heart Rate Zone 4 + 2 min rest + 10 × 1 min @ Heart Rate Zone 5 + 30 s rest | 32 min (alternate 2 min Heart Rate 3 and 2 min Heart Rate 5 + SS | 2:30 hrs 80% running/20% walking @ Heart Rate Zone 2 |
| 6 | 8 × 4 min @ Heart Rate Zone 4 + 4 min recover @ Heart Rate Zone 3 | 5 km race | 2 hrs 70% running/30% walking @ Heart Rate Zone 2 |
- Marathon Phase of the 100 Day Plan
| Week No. | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 7 | 50 min @ Heart Rate Zone 2-4 varying every 4th minutes | 3:00 hrs 50% running/50% walking @ Heart Rate Zone 2 | 1 Hr easy run @ Heart Rate Zone 2 |
| 8 | 1 min+ 30 s rest + 2 min+ 1 min rest + 3 min+ 1.5 min rest + 4 min+ 2 min rest + 5 min+ 2.5 min rest + 6 min+ 3 min rest + 5 min+ 2.5 rest + 4 min+ 2 min rest + 3 min+ 1.5 min rest + 2 min+ 1 min rest + 1 min @ Heart Rate Zone 4-5 + 30 s rest | 10 K race | 25 min easy run @ Heart Rate Zone 2 |
| 9 | 3:00 hrs 70% running/30% walking @ Heart Rate Zone 2 | 30 min @ Heart Rate Zone 2 + 2 min + 30 × 1 min @Heart Rate Zone 4 + 2 min rest | 40 min easy running @ Heart Rate Zone 2 |
| 10 | 3:30 hrs 70% running/30% walking @ Heart Rate Zone 2 | 40 min@Heart Rate Zone 2 + 20 min @Heart Rate Zone 3 + 20 min @Heart Rate Zone 4 | 70 min easy running @ Heart Rate Zone 2 |
| 11 | 20 × 45 s @ Heart Rate Zone 4-5 + 15 s rest | Half Marathon Race | 30 - 40 min easy running @ Heart Rate Zone 2 |
| 12 | 6 × 6 min @ Heart Rate Zone 4 + 2 min recover @ Heart Rate Zone 3 | 4 hrs 75% running + 25% walking @ Heart Rate Zone 2 | 1 hr easy running @ Heart Rate Zone 2 |
- Tapering of the 100 Day Plan
| Week No. | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 13 | 3 × 12 min @ Heart Rate Zone 4-5-4 + SS | 3:00 hrs 70% running/30% walking @ Heart Rate Zone 2 | 20-25 min easy run @ Heart Rate Zone 2 |
| 14 | 10 × 3 min @ Heart Rate Zone 3-4-5 | 2:30 hrs 70% running/30% walking @ Heart Rate Zone 2 | 30-40 min easy run @ Heart Rate Zone 2 |
| 15 | 4 × 5 min @ Heart Rate Zone 4 + 2 min rest | 30 min easy running @ Heart Rate Zone 2 | Marathon Race |
- Recovery Phase of the 100 Day Plan
| Week No. | Session 1 | Session 2 | Session 3 |
|---|---|---|---|
| 1 | 30 min @ Heart Rate Zone 2 + (5 &\times; 20 s @Heart Rate Zone 3-4 + 20 s rest) | 40 min @ Heart Rate Zone 2 + 5 &\times; 20 s @ Heart Rate Zone 4 + 20 s rest | 20 min easy run @ Heart Rate Zone 2 |
| 2 | 10 &\times; 45 s @ Heart Rate Zone 4 + 15 s rest | 20 min @ Heart Rate Zone 2 + (10 &\times; 20 @ Heart Rate Zone 4 + 20 s rest) | 20 min easy run @ Heart Rate Zone 2 |
| 3 | 40 min @ Heart Rate Zone 2 (10 &\times; 20 @ Heart Rate Zone 4 + 20 s rest) |
这个计划的有氧和无氧强度均比Polar的大，可以在Polar计划结束之后执行。
有氧无氧时间对比
