8 lub lim tiam npaj los khiav koj qhov zoo tshaj plaws 10K
Yog tias koj yog tus khiav tau zoo tshaj plaws uas npaj txhij rau koj qhov kev sib tw ua 10K (6.2 mais), siv txoj kev npaj rau yim lub lim tiam. Ua raws li cov caij nyoog 10K no, koj yuav tsum tau khiav 6 mais kom zoo thiab khiav tsib hnub hauv ib lub lim tiam. Yog tias qhov kev npaj no zoo li nyuaj rau koj, sim cov ntawv teev caij nyoog 10K .
10K Kawm Tiav Sij Hawm
| Lub lis piam | Hnub Monday | Tuesday | Hnub Wednesday | Hnub Thursday | Hnub vas Xuv | Hnub vas xaum | Hnub Sunday |
| 1 | CT los yog so | 4 x 400 IW | 3 mais khiav + lub zog | 35 feeb | So | 6 mais khiav | 30 feeb EZ |
| 2 | CT los yog so | 4 x 800 IW | 4 mais khiav + lub zog | 40 feeb | So | 7 mais khiav | 35 feeb EZ |
| 3 | CT los yog so | 6 x 400 IW | 4 mais khiav + lub zog | 6 x toj rov qab | So | 8 mais khiav | 35 feeb EZ |
| 4 | CT los yog so | 6 x 800 IW | 4 mais khiav + lub zog | 40 feeb | So | 9 mais khiav | 40 feeb EZ |
| 5 | CT | 8 x toj rov qab | 5 mais khiav + lub zog | 45 feeb | So | 6 mais khiav | 40 feeb EZ |
| 6 | CT los yog so | 6 x 800 IW | 5 mais khiav + lub zog | 40 feeb | So | 8 mais khiav | 45 feeb EZ |
| 7 | CT los yog so | 6 x 400 IW | 4 mais khiav + lub zog | 40 feeb | So | 8 mais khiav | 45 feeb EZ |
| 8 | CT los yog so | 5 m khiav | 30 feeb ntawm lub sijhawm | 3 m khiav | So | So | 10K Haiv neeg! |
Sau ntawv rau 10K Cov Kev Kawm Hla Tebchaws
Kev cob qhia kev sib tw (CT): Kev ua haujlwm sib tw tso cai rau koj muab koj cov pob qij txha thiab khiav cov leeg ua haujlwm thaum tseem tseem ua haujlwm hauv koj daim cardio. Thaum lub sij hawm hu rau CT, ua ib qho kev ua si sib tw (piv txwv li, caij tsheb kauj vab, ua luam dej, elliptical tus kws qhia) ntawm kev siv zog rau 45-60 feeb. Koj yuav tsum ua li 15-20 feeb kev xyaum ua kom tau zoo, siv cov tshuab los sis lub cev ua haujlwm nyhav rau lub cev, tsom ntsoov rau koj lub cev thiab lub hauv paus. Koj tuaj yeem ua dua 15 mus rau 20 feeb ntxiv kev sib ntsib thaum hnub Wednesday thaum koj ua ib txoj haujlwm paced yooj yim.
Tempo Run: Tempo sau pab koj tsim koj lub chaw pib , uas yog qhov tseemceeb rau kev sib tw ceev ceev 10K. Pib koj mus dhia nrog 5 mus rau 10 feeb ntawm kev yoojyim, tom qab 15 mus rau 20 feeb ntawm khiav ze koj 10K pace (tab sis tsis nyob rau ntawm haiv neeg pace ), thiab tag nrog 5 mus rau 10 feeb txias. Yog hais tias koj tsis paub meej koj tus 10K pace, khiav ntawm ib pace uas pom tau tias "zoo nruj".
Cov Haujlwm Txog Kev Khiav Haujlwm (IW): Tom qab sov so, khiav ntawm 400 metres (ib kab ntawm cov lem feem ntau) ntawm koj qhov kev sib tw 5K, ces rov los ntawm taug kev los yog taug kev ntawm 400 meters. Yog li thaum lub sij hawm hais tias, 4 x 400, uas yuav yog plaub 400s ntawm 5K pace, nrog ib tug 400 m rov qab los ntawm nruab nrab. Rau 800 metres (2 feem ntawm thaj chaw ntau qhov chaw), xyaum 800 meters ntawm koj txoj kev sib tw 10K, thiab rov qab los ntawm taug kev los yog taug kev ntawm 400 meters.
So: So tseem ceeb heev rau koj txoj kev rov zoo los ntawm kev tiv thaiv thiab kev raug mob , yog li tsis txhob pom zoo hnub so. Koj cov leeg tsim kho thiab kho lawv tus kheej thaum koj so. Yog li ntawd, yog tias koj khiav txhua hnub, koj yuav tsis pom ntau txoj kev txhim kho. Fridays yog ib hnub zoo rau kev so vim hais tias koj yuav tau ua tiav koj qhov kev ua haujlwm ceev rau hnub Thursday thiab hnub tom qab yog koj tus khiav ntawm lub hli dhau los.
Sab Hnub Coj Luv Ntev: Tom qab koj sov sov , khiav ntawm txoj kev siab nyiam rau qhov kev taw qhia nqi.
Hnub Sunday: Qhov no yog ib hnub ua haujlwm rov qab. Koj txoj kev khiav yuav tsum nyob ntawm EZ yooj yim, pace xis, uas pab kom plab koj cov leeg.
Hloov Hnub
Koj tuaj yeem hloov sijhawm kom haum koj lub sijhawm. Tsuas yog xyuas kom tseeb tias koj tsis ua ob qhov kev ua haujlwm hnub ceev ua ke.