ʺڸ 24 Ʒα׷

24 Ʒα׷ ó 8ִ 10km, 8ִ , 8ִ Ǯ ǥ ܰ Ʒ ֵ ¥ ʺڿ Ʒý̴. Ǯ濡 ó ϴ ڿ ϸ ð ֹ ʰ ָ ǥ Ʒ ִ ̴.

α׷ Ư¡ Ÿ ƴ ð Ʒ÷ ǥϰ ִ.

Ʒ ڼ Ʒ [ؼ] ִ.

10kmƷα׷ |   |

 

10km Ʒα׷
(ָ ǥ)

24 Ʒα׷ ó 8ִ 10km, 8ִ ,
8ִ Ǯ α׷̴.

ȭ

ݿ

Ͽ

1


15


15

(Ƿ ޽)

 
10, ȱ 10, 5

 

޽


15, ȱ 5, 10

޽


20

2

 
15

޽

 

 
15, ȱ 10, 10

 


20


15, ȱ 5, 15

޽


30

3

 
20

޽

 

 
10,
޸ 5, 
15

 


15

 
15,
޸ 8, 
15

޽


40

4


20

޽

 


10,
޸ 10,
ȱ 5, ޸ 5,
10

 


25


15,
޸ 10,
20

޽


40

5


30

޽

 


5,
޸ 10,
5,
 ޸ 5,
15

 


25


15,
޸ 10,
ȱ 5,
15,
޸ 10,
ȱ 5,
15

޽


40

6


40

޽

 


5,
޸ 10, 
5, ޸ 10,
20

 


30


10,
޸ 10, 
10,
޸ 10,
15,
޸ 5,
20

޽


40

7


40

޽

 

 
5,
޸ 15 
15,
޸ 10,
20,
޸ 5,
15


35


5,
޸ 15, 
20,
޸ 5,
10,
޸ 5,
20

޽


40

8


30

޽

 


10,
޸ 15, 
20,
 ޸ 15,
ȱ 5,
25

޽


60

޽

10km
ȸ

 

Ʒα׷
(ָ ǥ)

8ֵ 10km ǥ Ʒߴٸ 8ִ
ڽ Ǯڽ α׷̴.

ȭ

ݿ

Ͽ

9


25

޽

 


15,
޸ 15, 
15, ޸ 15
ȱ 5,
10,

޸ 5,
15


25


70

޽


10,
޸ 20,
ȱ 10,
25,
޸ 10,
ȱ 3,

25

10


30

޽

 


10,
޸ 10, 
15, ޸ 10,
20,

޸ 10,
ȱ 3,
25


25


15, ޸ 10,
45

޽


5,
޸ 15,
ȱ 3, 
޸ 5,
ȱ 3,

60

11


25

޽

 


20, ޸ 20,
ȱ 3, ޸ 10,

ȱ 3,
40


25


10, ޸ 10,
20, ޸ 5,
20

޽


25,
޸ 10, 
25, 
޸ 5,
35,

޸ 10,
30,
޸ 5,
ȱ 3
20

12


15, ȱ 5,
10


60

(Ƿ ޽)


10, ޸ 10,
30

޽

 

 
15

޽

10km
ȸ

13

޽

 


30

(Ƿ ޽)

 
45


30


60

޽


70

14

 
30,
ȱ 5,
޸ 10,
10

޽

 

 
10, ޸ 15,
20,
޸ 10, 20


30


10, ޸ 10,
30,
޸ 15, 45

޽

 


80

15

 
15

޽

 

 
15

(Ƿ ޽)


10, ޸ 10,
40,
ȱ 10,
5
޸ 5, 10

 
20

 
10,
ȱ 10

(
20,
޸ 10,
ȱ 5
x 3Ʈ ݺ

16

 

 

 

 

 

 

 

 

 


20


40

(Ƿ ޽)


20,
޸ 15,
ȱ 10, ޸ 20,
15,
޸ 15,
ȱ 5,
10


20
ȱ 10

޽

 

޽

 


ȸ

 

 

 
 

 

 

 

 

Ʒα׷
(ָ ǥ)

8ֵ ǥ Ʒߴٸ 8ִ
Ǯڽ α׷̴.

ȭ

ݿ

Ͽ

17

޽

 


40

(Ƿ ޽)


5,
޸ 15,
30


30


60

޽


15,
޸ 10,
100

18

޽


15

(Ƿ ޽)


45


60


30

޽


150 - 180

19


30


10,
޸ 10,
20,
޸ 10,
60

޽


20,
޸ 5,
35


60

޽


ȸ

20

޽


15,
ȱ 10,
10

 
60


10,
޸ 10,
10


30,
ȱ 10

޽


60,
ȱ 15,
60,
ȱ 15,

60

ȱ 30

21

޽


10,
޸ 10,
25

(Ƿ ޽)


10,
޸ 10, 
60

(
5,
޸ 5,

30, ȱ 3)
x 4Ʈݺ


45

޽


60,
ȱ 15,
60,
ȱ 15,

30

22

޽


30


30


60


30

޽

(
10,
޸ 10,
15, 
޸ 15,
ȱ 3) x 3Ʈݺ

23

ȱ
15


30

(Ƿ ޽)


90,


60


30

޽


60

24

޽


45


20

 

޽

 

ȱ 
15

޽

ȸ

    ؼ

  • ȱ : ȱ ޸ ޽ ܰ Ӻ ɾ־ Ѵ. ʹ õõ ޸ ȿ ؾ Ѵ.
  • ޸ : LSD(õõ ָ ޸) ̽ ο ̽ ޸
  • : ִɹڼ 60% õõ ޸ ̽)

    ڷ : London Marathon Ȩ(http://www.london-marathon.co.uk)