查看完整版本 : 人工智能 馬拉松訓練計劃

happyyhappyy 2023-3-14 09:00

以後唔使上網問;P


Write me a marathon program for a 40 year old male target 3 hour 

marathon finish time


Week 1-4: Building Base
- Monday: Rest
- Tuesday: 4 miles at an easy pace
- Wednesday: Cross-training (cycling or swimming)
- Thursday: 5 miles at a moderate pace
- Friday: Rest
- Saturday: 8 miles at an easy pace
- Sunday: 6 miles at a moderate pace


Week 5-8: Increasing Endurance
- Monday: Rest
- Tuesday: 5 miles at a moderate pace
- Wednesday: Cross-training (cycling or swimming)
- Thursday: 6 miles at a moderate pace
- Friday: Rest
- Saturday: 10 miles at an easy pace
- Sunday: 8 miles at a moderate pace


Week 9-12: Introducing Speed Work
- Monday: Rest
- Tuesday: 5 miles including 1 mile at a fast pace
- Wednesday: Cross-training (cycling or swimming)
- Thursday: 7 miles including 2 miles at a fast pace
- Friday: Rest
- Saturday: 12 miles at an easy pace
- Sunday: 10 miles including 3 miles at a fast pace


Week 13-16: Focusing on Speed
- Monday: Rest
- Tuesday: 6 miles including 2 miles at a fast pace
- Wednesday: Cross-training (cycling or swimming)
- Thursday: 8 miles including 3 miles at a fast pace
- Friday: Rest
- Saturday: 14 miles including 4 miles at a fast pace
- Sunday: 11 miles including 5 miles at a fast pace


Week 17-20: Tapering
- Monday: Rest
- Tuesday: 5 miles at an easy pace
- Wednesday: Cross-training (cycling or swimming)
- Thursday: 6 miles at an easy pace
- Friday: Rest
- Saturday: 10 miles at an easy pace
- Sunday: 5 miles at an easy pace


Week 21: Race Week
- Monday: Rest
- Tuesday: 3 miles at an easy pace
- Wednesday: Cross-training (cycling or swimming) or Rest
- Thursday: 2 miles at an easy pace
- Friday: Rest
- Saturday: Race Day! Good luck and enjoy the experience!


Note: This training plan assumes that the runner has a solid base fitness level and has been consistently running for at least 6 months. It's important to listen to your body, adjust the plan as needed, and seek professional advice if you experience any injuries or significant physical or mental challenges.

mingr 2023-3-14 10:58

其實google 同人工智能有乜分別....?:smile_30:

happyyhappyy 2023-3-14 11:13

[quote]原帖由 [i]mingr[/i] 於 2023-3-14 10:58 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556734760&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

其實google 同人工智能有乜分別....?:smile_30: [/quote]
有,你可以你足夠資料訓練佢,見到訓練更加貼身可以專門俾你用
基本越多資料訓練計劃就會越準確
例如你可以比現時訓練計劃俾佢,年齡身高重量國籍,過往成績等等
訓練內容可以幾準確做幾多warm up preset main set 都可以話俾你知


所以可能要俾好幾個round 資料


AI 都係需要training

mingr 2023-3-14 11:15

[quote]原帖由 [i]happyyhappyy[/i] 於 2023-3-14 11:13 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556735142&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

有,你可以你足夠資料訓練佢,見到訓練更加貼身可以專門俾你用
基本越多資料訓練計劃就會越準確
例如你可以比現時訓練計劃俾佢,年齡身高重量國籍,過往成績等等
訓練內容可以幾準確做幾多warm up preset main set 都可以話俾你知


所以可能要俾好幾個round 資料


AI 都係需要training [/quote]
不過你呢SET TRAINING 好似GOOGLE 都搵到

happyyhappyy 2023-3-14 11:20

[quote]原帖由 [i]mingr[/i] 於 2023-3-14 11:15 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556735214&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

不過你呢SET TRAINING 好似GOOGLE 都搵到 [/quote]
甘我只係比左一句
Write me a marathon program for a 40 year old male target 3 hour 


上網梗係有再specific 比多啲料就更準
吾通用miles 咩
你用下就知

mingr 2023-3-14 13:38

[quote]原帖由 [i]happyyhappyy[/i] 於 2023-3-14 11:20 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556735366&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

甘我只係比左一句
Write me a marathon program for a 40 year old male target 3 hour 


上網梗係有再specific 比多啲料就更準
吾通用miles 咩
你用下就知 [/quote]
反而我想知...
Write me a 10K  program for a 40 year old male target 40 mins
 
我搵返呢度真男人條thread , 搵唔到....
好似呢度都無人實踐到

happyyhappyy 2023-3-14 13:46

[quote]原帖由 [i]mingr[/i] 於 2023-3-14 13:38 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556738896&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

反而我想知...
Write me a 10K  program for a 40 year old male target 40 mins
 
我搵返呢度真男人條thread , 搵唔到....
好似呢度都無人實踐到 [/quote]
呢度有人實踐到
不過實體我Coach嘅就個個都做到
最大嗰個而家應該係56歲


不過我呢個Account都係最近先至復活
已經冇得用成七八年
好彩而家方針變咗要收費
咁就一天都光晒:smile_30:

[[i] 本帖最後由 happyyhappyy 於 2023-3-14 13:51 編輯 [/i]]

mingr 2023-3-14 14:10

[quote]原帖由 [i]happyyhappyy[/i] 於 2023-3-14 13:46 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556739130&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

呢度有人實踐到
不過實體我Coach嘅就個個都做到
最大嗰個而家應該係56歲


不過我呢個Account都係最近先至復活
已經冇得用成七八年
好彩而家方針變咗要收費
咁就一天都光晒:smile_30: [/quote]
實體容易D...推動力大D ...壓力自然都大D..
呢度好似 mamaliu 師兄唔知有無跟個 plan黎練..佢係真男人黎嘅..
我當年無跟 plan 去做..而家想學下睇下有無進步空間

happyyhappyy 2023-3-14 14:29

[quote]原帖由 [i]mingr[/i] 於 2023-3-14 14:10 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556739771&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

實體容易D...推動力大D ...壓力自然都大D..
呢度好似 mamaliu 師兄唔知有無跟個 plan黎練..佢係真男人黎嘅..
我當年無跟 plan 去做..而家想學下睇下有無進步空間 [/quote]
我意思實體係直接contact但係唔見面
我冇乜時間,有時間都係陪個仔好啲:lol

[[i] 本帖最後由 happyyhappyy 於 2023-3-14 14:38 編輯 [/i]]

mamaliu2 2023-3-14 16:26

[quote]原帖由 [i]happyyhappyy[/i] 於 2023-3-14 11:20 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556735366&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

甘我只係比左一句
Write me a marathon program for a 40 year old male target 3 hour 


上網梗係有再specific 比多啲料就更準
吾通用miles 咩
你用下就知 [/quote]
how about a 50 yr old?

mamaliu2 2023-3-14 16:27

[quote]原帖由 [i]mingr[/i] 於 2023-3-14 10:58 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556734760&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

其實google 同人工智能有乜分別....?:smile_30: [/quote]
差好遠下, AI佢GOOGLE完, SUMMARISE答你.
你GOOGLE, 你要自己SUMMARISE...

happyyhappyy 2023-3-14 17:56

[quote]原帖由 [i]mamaliu2[/i] 於 2023-3-14 16:26 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556742892&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

how about a 50 yr old? [/quote]
自己上網搵吓啦
越比得多料佢越準確
舊年已經開始流行人工智能比訓練計劃
通常都係人工智能加實體教練
都唔平,成百幾蚊美金一個月
我就冇試過啦

SandyBB1995_2 2023-3-15 09:53

[quote]原帖由 [i]happyyhappyy[/i] 於 2023-3-14 09:00 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556732111&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

以後唔使上網問;P


Write me a marathon program for a 40 year old male target 3 hour 

marathon finish time


Week 1-4: Building Base
- Monday: Rest
- Tuesday: 4 miles at an easy pace
- Wednesday: Cross-train ... [/quote]
請問在那裡找到這AI?

mamaliu2 2023-3-15 10:52

[quote]原帖由 [i]SandyBB1995_2[/i] 於 2023-3-15 09:53 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556758980&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

請問在那裡找到這AI? [/quote]
上網睇CHAPGPT教學啦

mamaliu2 2023-3-15 10:54

[quote]原帖由 [i]happyyhappyy[/i] 於 2023-3-14 17:56 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556744866&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

自己上網搵吓啦
越比得多料佢越準確
舊年已經開始流行人工智能比訓練計劃
通常都係人工智能加實體教練
都唔平,成百幾蚊美金一個月
我就冇試過啦 [/quote]
算啦, 我都係繼續做自己教練算.
不過今年都跑返SUB3鳥:loveliness:

SandyBB1995_2 2023-3-15 11:21

[quote]原帖由 [i]mamaliu2[/i] 於 2023-3-15 10:52 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556760495&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

上網睇CHAPGPT教學啦 [/quote]
我有用!用了3次唔再理我

SandyBB1995_2 2023-3-15 11:22

[quote]原帖由 [i]mamaliu2[/i] 於 2023-3-15 10:54 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556760526&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

算啦, 我都係繼續做自己教練算.
不過今年都跑返SUB3鳥:loveliness: [/quote]
我第4條問題就是“training program for sub 3 marathon"...lol

happyyhappyy 2023-3-15 13:33

[quote]原帖由 [i]SandyBB1995_2[/i] 於 2023-3-15 09:53 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556758980&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

請問在那裡找到這AI? [/quote]
自己上網應該搵到
有網頁版或者Apps版
一般都係限制問三次,除非俾錢,網頁版好似可以問多幾次

happyyhappyy 2023-3-15 13:34

[quote]原帖由 [i]mamaliu2[/i] 於 2023-3-15 10:54 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556760526&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

算啦, 我都係繼續做自己教練算.
不過今年都跑返SUB3鳥:loveliness: [/quote]
最緊要睇吓想唔想再進步
人梗係最好不停進步啦

happyyhappyy 2023-3-15 13:35

大部份人問呢啲問題嘅時候都唔夠針對性
例如強度,可以用速度或者心跳率
Training program更加係可以講做幾耐?每次跑幾多等等,更加可以將你自己現時嘅訓練計劃書整入去,你都做基礎建立出嚟

mingr 2023-3-15 14:47

[quote]原帖由 [i]mamaliu2[/i] 於 2023-3-15 10:54 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556760526&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

算啦, 我都係繼續做自己教練算.
不過今年都跑返SUB3鳥:loveliness: [/quote]
勁喎...大阪馬?
印象中超平路
我當年未開竅,天氣冷下都做得幾好成績

mamaliu2 2023-3-15 17:02

[quote]原帖由 [i]SandyBB1995_2[/i] 於 2023-3-15 11:22 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556761192&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

我第4條問題就是“training program for sub 3 marathon"...lol [/quote]
其實係我無用過...
我只係睇人點用....

mamaliu2 2023-3-15 17:05

[quote]原帖由 [i]mingr[/i] 於 2023-3-15 14:47 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556766503&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

勁喎...大阪馬?
印象中超平路
我當年未開竅,天氣冷下都做得幾好成績 [/quote]
個日得5度, 我係低溫有超水準, 對上個次SUB3都係廣洲得11度左右.
條路係平路, 但都幾多U-TURN.
日馬水準係好高, 我跑254, 當日低温兼大風, 勁人多, 就算係快但都好易搵到隊跟下(擋風), 舒服好多.

happyyhappyy 2023-3-15 17:09

[quote]原帖由 [i]mamaliu2[/i] 於 2023-3-15 17:05 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556769762&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

個日得5度, 我係低溫有超水準, 對上個次SUB3都係廣洲得11度左右.
條路係平路, 但都幾多U-TURN.
日馬水準係好高, 我跑254, 當日低温兼大風, 勁人多, 就算係快但都好易搵到隊跟下(擋風), 舒服好多. [/quote]
做個真男人:victory:

mamaliu2 2023-3-15 17:09

[quote]原帖由 [i]happyyhappyy[/i] 於 2023-3-15 13:34 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556764606&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

最緊要睇吓想唔想再進步
人梗係最好不停進步啦 [/quote]
睇下身體受唔受到, 我係有時間練, 但又夜瞓...除跑外其它都無乜紀律..
要再進代價真係愈來愈大, 都係順其自然算.
暫時都係年尾渣馬跑返一次SUB3先, 其它無謂咁大想頭.

mamaliu2 2023-3-15 17:10

[quote]原帖由 [i]happyyhappyy[/i] 於 2023-3-15 17:09 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556769874&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

做個真男人:victory: [/quote]
:loveliness: :loveliness: :loveliness: :df24:

samflorsam 2023-3-15 17:19

[quote]原帖由 [i]mamaliu2[/i] 於 2023-3-15 17:05 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556769762&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

個日得5度, 我係低溫有超水準, 對上個次SUB3都係廣洲得11度左右.
條路係平路, 但都幾多U-TURN.
日馬水準係好高, 我跑254, 當日低温兼大風, 勁人多, 就算係快但都好易搵到隊跟下(擋風), 舒服好多. [/quote]
恭喜mama兄
太利害了吧

happyyhappyy 2023-3-15 17:19

[quote]原帖由 [i]mamaliu2[/i] 於 2023-3-15 17:09 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556769877&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

睇下身體受唔受到, 我係有時間練, 但又夜瞓...除跑外其它都無乜紀律..
要再進代價真係愈來愈大, 都係順其自然算.
暫時都係年尾渣馬跑返一次SUB3先, 其它無謂咁大想頭. [/quote]
其實最緊要配合到自己生活節奏
因為疫情,過去果兩三年所有我coach 運動員都係自己一個人練習,冇晒group training,直至到舊年夏天有返比賽,佢哋幾個幾乎每次都有得攞獎


我就發現其實訓練最緊要係配合到自己生活節奏,尤其是長跑絕大部份都係有氧,根本就唔使做快interval 長tempo等等太多高強度訓練,而且訓練量唔需要太多,基本上佢哋都係原來嘅訓練量六成左右,因為每個人都自己訓練,按照自己適合嘅強度去做,冇咁辣,反而效果非常顯著
有一個上個禮拜喺英國跑步公路賽竟然攞到全場第四,開心死佢,雖然唔係乜嘢大賽,但係始終值得鼓舞

mamaliu2 2023-3-15 17:24

[quote]原帖由 [i]samflorsam[/i] 於 2023-3-15 17:19 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556770132&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

恭喜mama兄
太利害了吧 [/quote]
Sam 近況點?

mamaliu2 2023-3-15 17:28

[quote]原帖由 [i]happyyhappyy[/i] 於 2023-3-15 17:19 發表 [url=https://www.discuss.com.hk/redirect.php?goto=findpost&pid=556770137&ptid=31034666][img]https://www.discuss.com.hk/images/common/back.gif[/img][/url]

其實最緊要配合到自己生活節奏
因為疫情,過去果兩三年所有我coach 運動員都係自己一個人練習,冇晒group training,直至到舊年夏天有返比賽,佢哋幾個幾乎每次都有得攞獎


我就發現其實訓練最緊要係配合到自己生活節奏,尤其是長跑絕大部份都係有氧,根本就唔使做快interval 長tempo等等太多高強度訓練,而且訓練量唔需要太多,基本上佢哋都係原來嘅訓練量六成左右,因為每個人都自己訓 ... [/quote]
咁勁...第4
都係啦, 從跑會走出來後, 都習慣自己一個練, 雖然有時衝圈都想有人拍下(我成日縮程, 跑到中間可能強度太高...高到吃不消), 同人拍無咁易放棄.
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