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10K 渐进强化 12 周计划
结合阈值、马配与长跑，稳步扩展 10K 表现。
Duration12 weeks
Weekly training days5
Average weekly minutes3 h 30 min – 5 h
Experience levelintermediate
10K
View plan50K 超马适应 20 周计划
通过双长跑与坡度训练逐渐适应超长距离比赛需求。
Duration20 weeks
Weekly training days5 – 6
Average weekly minutes7 h – 9 h 30 min
Experience levelexperienced
Ultra marathon · Trail
View plan5K 速度提升 12 周计划
维持轻松跑底座，叠加阈值与 VO₂max 间歇冲击 5K PB。
Duration12 weeks
Weekly training days5
Average weekly minutes2 h 30 min – 4 h
Experience levelintermediate
半马均衡强化 14 周计划
5 天训练节奏，兼顾阈值、马配与长跑，适合首次半马冲线。
Duration14 weeks
Weekly training days5
Average weekly minutes4 h 30 min – 6 h
Experience levelintermediate
Half marathon
View plan零基础 5K 起步 8 周计划
从零开始叠加轻松跑与力量支撑，八周后完成无间断 5 公里跑步。
Duration8 weeks
Weekly training days3 – 4
Average weekly minutes0 min – 1 h
Experience levelbeginner
全马稳定推进 18 周计划
围绕马配长跑与阈值课的周结构，逐渐将长跑拉到 32km 左右。
Duration18 weeks
Weekly training days5
Average weekly minutes5 h 30 min – 7 h 30 min
Experience levelintermediate, experienced
Marathon
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