[Week.19: Summer Picnic Day]
โก๏ธ18:00 ยท @๊ณ ์์๋ฏผํผํฌ๋ํํฌ
์ฐธ์ฌ์ฃผ์ 26๊ธฐ ๋ฒ๊ฐํ๊ณผ ๋ฒ๊ฐ ๊ฐ์กฑ๋ค,
ํผํฌ๋ ํ์ํด์ฃผ์
@eyetalk77 , ๋ํต ์ ๋ฐฐ๋
๊ทธ๋ฆฌ๊ณ ํน๋ณํ ์ ๋ฌผ ์ด๋ฒคํธ ์ค๋นํด์ฃผ์
ํ๋ ์ ๋ฐฐ๋๊ณผ
@chung_gang.thunders ์
๊ฐ์กฑ๋ถ๋ค๊ป ๊ฐ์ฌ๋๋ฆฝ๋๋ค. ๐
Media:
@run.dabeen.run @lucky._andy @haramebi
Training Program:
@jung_min_go
Originated from
Ilsan Hosu Marathon Club
Since 1998
#์ผ์ฐํธ์๋ง๋ผํคํด๋ฝ๋ฒ๊ฐํ
#picnic #Thunders
![#๋ ๋์ท #26๊ธฐ๋ฒ๊ฐํ[Week.10: 26th THUNDERS] ๏ธ03.07(Sat) ยท 08:00 ยท @๊ณ ์์ข
ํฉ์ด๋์ฅ-Before the race.We stand together.26th THUNDERS2026 ์์ธ๋์๋ง๋ผํค์ ์๋๊ณ ์ผ์ฐํธ์๋ง๋ผํค ํด๋ฝ ๋ฒ๊ฐํ 26๊ธฐ๊ฐํ ์๋ฆฌ์ ๋ชจ์์ต๋๋ค.๋ ์ด์ค๋ ํ๋ฃจ์ง๋ง๊ทธ๋ณด๋ค ํจ์ฌ ๊ธด ํ๋ จ์ ์๊ฐ์ ์ง๋์์ต๋๋ค.๊ฐ์์ ๋ชฉํ์๊ฐ์์ ๋ฆฌ๋ฌ์ผ๋ก.์์ธ ํ๋ณตํ์ ๋ฉ์ง๊ฒ ์ง์ฃผ ํ๋๋ฒ๊ฐํ์ ์์ ๋ฐ๋๋๋ค.์ฝ์ค ์์์ ๋ง๋๊ฒ ์ต๋๋ค.#๋๋งD-1Media: @run.dabeen.run @lucky._andyTraining Program: @jung_min_goOriginated fromIlsan Hosu Marathon ClubSince 1998](https://sp1.picnob.com/p/pt_6742263768412749114254_0_f081484ec7916e72b37bd2eaf280db84.jpg?o=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&h=5c39d303ede2405b8bf1bbe3063f6bbf)
![[Week.20: 15km MP+20] ๏ธ05.14(Thu) ยท 18:30 ยท ๊ณ ์์ข
ํฉ์ด๋์ฅ#TrainingSession- 15km Steady Run- Marathon Pace + 20sec#PaceGroup (Lap/400m)1. Single Sub-3 : 110โ2. Sub-3 / Targeting 2:54 : 108โ3. Targeting 2:49 : 104โ4. 2:35 & Under : 96โMedia: @run.dabeen.run @lucky._andyTraining Program: @jung_min_goOriginated fromIlsan Hosu Marathon ClubSince 1998#๋ฒ๊ฐํ #์ผ์ฐํธ์๋ง๋ผํคํด๋ฝ#Thunders](https://sp1.picnob.com/p/pt_6727422521246268661331_0_7b01470a98a0a781fa028d02b8f939d4.jpg?o=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&h=79ab4e39a3888b0f63f37389fb0c858c)
![[Week.20: 3000m ร 2 Sets] ๏ธ18:30 ยท @๊ณ ์์คํ๋์#TrainingSession- 3000m Interval (2 sets)โจ- ์ธํธ ๊ฐ ์์ ํด์ (3๋ถ)โจ#PaceGroup (Lap/400m)1. ์ฑ๊ธ ์๋ธ3 : 94โ2. ๊ธฐ์กด Sub-3 / 2:54 ๋์ : 92โ3. 2:49 ๋์ : 90โ4. 2:35 โ : 84โโจMedia: @run.dabeen.run @lucky._andyTraining Program: @jung_min_goOriginated fromIlsan Hosu Marathon ClubSince 1998#๋ฒ๊ฐํ #์ผ์ฐํธ์๋ง๋ผํคํด๋ฝ#Thunders](https://sp1.picnob.com/p/pt_6727202348714838503071_0_423ad8a12401b0fbc75d98c3a980291b.jpg?o=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&h=2a73ee416cfd03bf51aa62d92fbecef4)
![[Week.19: Summer Picnic Day] ๏ธ18:00 ยท @๊ณ ์์๋ฏผํผํฌ๋ํํฌ์ฐธ์ฌ์ฃผ์ 26๊ธฐ ๋ฒ๊ฐํ๊ณผ ๋ฒ๊ฐ ๊ฐ์กฑ๋ค,ํผํฌ๋ ํ์ํด์ฃผ์ @eyetalk77 , ๋ํต ์ ๋ฐฐ๋๊ทธ๋ฆฌ๊ณ ํน๋ณํ ์ ๋ฌผ ์ด๋ฒคํธ ์ค๋นํด์ฃผ์ ํ๋ ์ ๋ฐฐ๋๊ณผ @chung_gang.thunders ์๊ฐ์กฑ๋ถ๋ค๊ป ๊ฐ์ฌ๋๋ฆฝ๋๋ค. Media: @run.dabeen.run @lucky._andy @haramebiTraining Program: @jung_min_goOriginated fromIlsan Hosu Marathon ClubSince 1998#์ผ์ฐํธ์๋ง๋ผํคํด๋ฝ๋ฒ๊ฐํ#picnic #Thunders](https://sp1.picnob.com/p/pt_6727452332593938293653_0_3db55785dbf6d5847ce6b4c52aa35c66.jpg?o=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&h=b8e3955ff73c29a6e63bffbbcf0d93e8)
![[Week.19: 1000m+200m ร 6โ8 Sets] ๏ธ07:00 ยท @์ด์ ๊ฑด๊ฐ๊ณต์ ๏ธ18:30 ยท @๊ณ ์์คํ๋์#TrainingSession- 1000m + 200m Interval (6โ8 sets)- 1000m ๊ตฌ๊ฐ ํ์ด์ค ์ ์ง ํ, 200m ์ ํ ๊ตฌ๊ฐ์์ ๋ฆฌ๋ฌ ์ฐ๊ฒฐ- ์ธํธ ๋ฐ๋ณต ์ ํ์ด์ค ํธ์ฐจ ์ต์ํ#PaceGroup1. ์ฑ๊ธ - ์๋ธ3 : 92โ / 2โ2. ๊ธฐ์กด Sub-3 / 2:54 ๋์ : 90โ / 2โ3. 2:49 ๋์ : 86โ / 90โ4. 2:35 โ : 80โ / 80โMedia: @run.dabeen.run @lucky._andyTraining Program: @jung_min_goOriginated fromIlsan Hosu Marathon ClubSince 1998#์ผ์ฐํธ์๋ง๋ผํคํด๋ฝ๋ฒ๊ฐํ#Interval #Thunders](https://sp1.picnob.com/p/pt_6739615862484138604049_0_7ef5046492069ed84581b17d276c8b3e.jpg?o=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&h=5780509a982f4dbd008a6359fe11493c)
![[Week.18: 8000m MP Run & Dinner] ๏ธ04.30(Thu) ยท 18:30 ยท @๊ณ ์์คํ๋์#TrainingSession- 8000m MP Run- ๋ ์ด์ค ํ์ด์ค ๊ตฌ๊ฐ ์ ์ ๋ฐ ๋ฆฌ๋ฌ ์ ์ง#PaceGroup1. ์ฑ๊ธ~์๋ธ3 : 102โ2. ๊ธฐ์กด Sub-3 / 2:54 ๋์ : 98โ3. 2:49 ๋์ : 96โ4. 2:35 โ : 86โMedia: @run.dabeen.run @lucky._andyTraining Program: @jung_min_goOriginated fromIlsan Hosu Marathon ClubSince 1998#์ผ์ฐํธ์๋ง๋ผํคํด๋ฝ๋ฒ๊ฐํ#MPRun #Thunders](https://sp1.picnob.com/p/pt_6739554564604968311066_0_262f03714da32fc856494869a332eb84.jpg?o=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&h=10eca8548e8ed7fa43ebf3d5fef7129b)
![[Week.18: Intervals 400x200 ร 5set] ๏ธ04.28(Tue) ยท 18:30 ยท @๊ณ ์์คํ๋์#TrainingSession- 400x200 5๊ฐ 4set ํ๋ณต 50์ด * ์ธํธํด์ 5๋ถ#PaceGroup1. Single ~ Sub-3 : 90์ด2. Sub-3 ์ ์ง / 2:54 ๋์ : 88์ด3. 2:49 ๋์ : 86์ด4. 2:35 โ : 78Media: @run.dabeen.run @lucky._andyVideo: @kipchiyeulTraining Program: @jung_min_goOriginated fromIlsan Hosu Marathon ClubSince 1998#์ผ์ฐํธ์๋ง๋ผํคํด๋ฝ๋ฒ๊ฐํ #๋ฌ๋](https://sp1.picnob.com/p/pt_6739535872254538284432_0_5170227f042dfe444125f9f3f07f5024.jpg?o=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&h=da6cf844445f4dc3b9464006ec968a48)
![[Week.17: 2026 Seoul Half Marathon] ๏ธ04.26(Sun) ยท 07:30 Start ยท @๊ดํ๋ฌธ~์์์๋์ปต๊ฒฝ๊ธฐ์ฅ#Challengers@yeaaaaaah_d : @run._jin@run_jihwan81@yoonsdaddy_kus@runner_markl@lucky._andyMedia: @run.dabeen.run @lucky._andyCompetition:Originated fromIlsan Hosu Marathon ClubSince 1998#์ผ์ฐํธ์๋ง๋ผํคํด๋ฝ๋ฒ๊ฐํ](https://sp1.picnob.com/p/pt_6739484436654738206432_0_8434ad75d83e84f83b514b33316a566e.jpg?o=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&h=a5ba56b7f0e9c76f4dbe08b2a34b1bc5)
![[Week.17: 10K Tempo Run or Intervals 1000m ร 5set] ๏ธ04.23(Thu) ยท 18:30 ยท @๊ณ ์์คํ๋์#TrainingSession- Option A: 10K Tempo Run (MP+15)- Option B: 1000m ร 5 (Interval) : ๊ธ์ฃผ ๋ํ#ProgramPoint- Tempo: ๋ชฉํ ํ์ด์ค ๋ฒ์ ๋ด ์ง์ ์๊ฐ ํ๋ณด- Interval: ๊ฐ ๋ฐ๋ณต ๊ตฌ๊ฐ ํ์ด์ค ์ผ๊ด์ฑ ์ ์ง- ๊ณตํต: ํ์ฌ ์ปจ๋์
์ ๋ง๋ ๊ฐ๋ ์ ํ#PaceGroup1. Single ~ Sub-3 : 108์ด2. Sub-3 ์ ์ง / 2:54 ๋์ : 104์ด3. 2:49 ๋์ : 102์ด4. 2:35 โ : 92~94Media: @run.dabeen.run @lucky._andyTraining Program: @jung_min_goOriginated fromIlsan Hosu Marathon ClubSince 1998#์ผ์ฐํธ์๋ง๋ผํคํด๋ฝ๋ฒ๊ฐํ](https://sp1.picnob.com/p/pt_6739316023395368424046_0_8a9b5f4671abb20c0a0c7a034b62f155.jpg?o=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&h=10b71710c79dc5bae3d06da2a65b1177)
![[Week.17: 3000m ร 3 Sets] ๏ธ04.21(Tue) ยท 18:30 ยท @๊ณ ์ํ์ฃผ์คํ๋์#TrainingSession- 3000m ร 3 (Interval Session)#PaceGroup1. Single ~ Sub-3 : 98์ด2. Sub-3 ์ ์ง / 2:54 ๋์ : 94์ด3. 2:49 ๋์ : 90์ด4. 2:35 โ : 84์ด#์ํ๋งD-4Media: @run.dabeen.run @lucky._andyTraining Program: @jung_min_goOriginated fromIlsan Hosu Marathon ClubSince 1998#์ผ์ฐํธ์๋ง๋ผํคํด๋ฝ๋ฒ๊ฐํ](https://sp1.picnob.com/p/pt_6739284068684568396513_0_988ac347dc64fb2413661d526b1fa947.jpg?o=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&h=8e5f194554492f2949c675be917906bc)
![#5000mTT #ํ๋ จ๊ธฐ๋ก-[Week.16: 5000m Time Trial] ๏ธ04.18(Sat) ยท @๊ณ ์์ข
ํฉ์ด๋์ฅ#TrainingSession- 5000m Time Trial (์์ธํํ ๋๋น)- ํ์ฌ ํ์ด์ค ๊ฐ๊ฐ ๋ฐ ๋ ์ด์ค ์ปจ๋์
์ ๊ฒ#ProgramPoint- ์ด๋ฐ ๊ณผ์ ์ต์ , ๋ชฉํ ํ์ด์ค ๋ฒ์ ์ ์ง- ํ๋ฐ ํ์ด์ค ๋๋กญ ๊ตฌ๊ฐ ํ์ธ- ๋ ์ด์ค ๋๋น ๋ฆฌ๋ฌ ์ ์ง ์ฌ๋ถ ์ ๊ฒMedia: @run.dabeen.run @lucky._andyTraining Program: @jung_min_goOriginated fromIlsan Hosu Marathon ClubSince 1998#์ผ์ฐํธ์๋ง๋ผํคํด๋ฝ](https://sp1.picnob.com/p/pt_6739206446492467405044_0_3572efa79a7f483e06daa8d5de7ac287.jpg?o=aHR0cHM6Ly9zY29udGVudC1hdGwzLTEuY2RuaW5zdGFncmFtLmNvbS92L3Q1MS43MTg3OC0xNS82NzA5MjE3MDdfMTI0OTczMTI2MzgxNTgxN180NjY3NjE2MDE2NzIyMDM0NDE5X24uanBnP3N0cD1jMC4yNDguNjQwLjY0MGFfZHN0LWpwZ19lMTVfdHQ2Jl9uY19odD1zY29udGVudC1hdGwzLTEuY2RuaW5zdGFncmFtLmNvbSZfbmNfY2F0PTEwNSZfbmNfb2M9UTZjWjJnRWVHOVlac3RHcGYxNndOVF9NR09BcTAzMFdBMV9OS0UzRV9zSGkyc203dWNrLXZlMjRVWTE2MXdtaXRHaWxhV0pMbnFFdUJOdVpMTTJhV2lzMnlzUksmX25jX29oYz1rQnFGc3poakhIc1E3a052d0VhMHlKYyZfbmNfZ2lkPTBwbFdRbW9LMGN6UkZEbHIxX1A2cEEmZWRtPUFQVTg5RkFCQUFBQSZjY2I9Ny01Jm9oPTAwX0FmNVpPVmlKSThSSTBRcVdQTmxTMGxxVlJjdUlQQmRLY1VnMER6eXNjZmxLZUEmb2U9NkExMEI3QTImX25jX3NpZD1iYzBjMmM=&h=0c0238539f02788c8bd3795bbe4e940c)
![#ํ๋ จ๊ธฐ๋ก #TimeTrial[Week.15: 5000m Time Trial]02.08(Sat) ยท @์ด์ ๊ฑด๊ฐ๊ณต์#Training5000m Time Trial#Program-Point- ํ์ฌ ์ปจ๋์
์์์ ์ต๋ ์ถ๋ ฅ ํ์ธ#Session-ContextSeoul Marathon ์ดํ์งง์ ํ๋ณต๊ธฐ๋ฅผ ๊ฑฐ์ณ ๋ค์ ํ๋ จ ์ฌ์ดํด ์ง์
.Media:@run.dabeen.run @lucky._andyTraining Program:@jung_min_goOriginated fromIlsan Hosu Marathon ClubSince 1998](https://sp1.picnob.com/p/pt_6739673159222038392444_0_b558fe25518924327fa3c30b4745d975.jpg?o=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&h=2a7a448abe12c8b070a67fe3f0ee9804)
