Qhov kev yoojyim rau-ua-raws li 8-lub lim tiam 5K kev cob qhia kev pab (hauv qab) yog rau qib siab khiav qib siab. Qhov kev kawm 5K no yog qhov tseem ceeb rau cov neeg paub txog cov neeg uas xav vam tias yuav tau ua zoo tshaj plaws rau hauv 5K.
Yog tias lub sij hawm no zoo li nyuaj rau koj, sim cov sij hawm 5K sij hawm kawm .
8-Lub Limtiam 5K Lub Sijhawm Kawm
Lus qhia txog cov sijhawm:
Hla kev cob qhia (CT): Kev ua haujlwm hla kev rau koj pub koj cov pob qij txha thiab khiav cov leeg ua haujlwm, thaum tseem ua haujlwm ntawm koj daim cardio. Thaum lub sij hawm hu rau CT, ua ib qho kev ua yam tsis muaj dab tsi uas tsis yog khiav (caij npav, ua luam dej, elliptical tus kws qhia) ntawm kev siv zog li 50 rau 60 feeb.
Cov sijhawm ua haujlwm luv (IW): Qhov no yog qhov kev ua haujlwm zoo uas ua rau kev khiav. Tom qab sov so, khiav ntawm 400 metres (ib kab sab nraud ntawm kev sib tw), thiab rov qab los ntawm taug kev los yog taug kev 400 meters. Li ntawd, 4 x 400 yuav plaub nyuaj 400s, nrog 400 m rov qab ua ke ntawm.
Hnub Wednesday thiab Hnub vas Xuv khiav: Tom qab koj tuaj yeem sov so, khiav ntawm lub siab nyiam mus rau qhov kev taw qhia kom paub nqi. Xyuas kom koj txias thiab ncab tom qab koj khiav. Yog tias koj khiav nraum zoov thiab tsis paub meej txog kev ncua, koj tuaj yeem txiav txim siab tawm qhov nqi ntawm kev siv cov nqi xws li MapMyRun. Los yog, koj tuaj yeem tsav koj txoj hauv kev hauv koj lub tsheb thiab ntsuas qhov kev siv tsheb uas siv koj lub voj voos hauv tsheb.
Tempo Run: Tempo sau pab koj tsim koj lub chaw pib, uas yog qhov tseemceeb rau kev ceev 5K sib xeem khiav. Pib koj khiav nrog 5 mus rau 10 feeb yoojyim, khiav mus nrog 15 mus rau 20 feeb khiav ze koj tus 10K pace, thiab ua kom tiav 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 hnyav."
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 ua tau thiab kho lawv tus kheej thaum koj so. Yog li ntawd, yog tias koj khiav txhua hnub tsis tau noj hnub, koj yuav tsis pom ntau txoj kev txhim kho. Fridays yog ib hnub zoo rau kev so vim koj nyuam qhuav tau ua haujlwm rau hnub Thursday thiab koj tau khiav ntawm lub lim tiam tag kis.
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.
Nco Ntsoov:
Koj tuaj yeem hloov sijhawm kom haum koj lub sijhawm. Tsuas paub tseeb tias koj tsis ua ob txoj haujlwm ceev ceev (IW thiab tempo) ob hnub ua ke.
5K Kev Kawm Sij Hawm rau Cov Neeg Kawm Loj Hlob
| 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 | 4 m khiav | 30 feeb | So | 5 m khiav | 35 feeb EZ |
| 2 | CT los yog so | 4 x 400 IW | 4 m khiav | 30 feeb | So | 6 m khiav | 35 feeb EZ |
| 3 | CT los yog so | 5 x 400 IW | 5 m khiav | 30 feeb | So | 7 m khiav | 40 feeb EZ |
| 4 | CT los yog so | 6 x 400 IW | 5 m khiav | 35 feeb | So | 8 m khiav | 45 feeb EZ |
| 5 | CT los yog so | 6 x 400 IW | 5 m khiav | 35 feeb | So | 9 m khiav | 40 feeb EZ |
| 6 | CT los yog so | 6 x 400 IW | 5 m khiav | 40 feeb | So | 8 m khiav | 40 feeb EZ |
| 7 | CT los yog so | 5 x 400 IW | 4 m khiav | 40 feeb | So | 7 m khiav | 45 feeb EZ |
| 8 | CT los yog so | 3 m khiav | 30 feeb ntawm lub sijhawm | 2 m khiav | So | So | 5K Haiv neeg! |