Txawm hais tias nws muaj huab cua phem, cov sijhawm teem sijhawm, los yog lwm yam xwm txheej uas yuam kom koj nyob rau hauv kev sib txuas lus rau feem ntau ntawm koj txoj kev kawm, nws muaj peev xwm cob qhia sab hauv tsev rau kev ua tau zoo 5K. Qhov 5K lub sijhawm (saib hauv qab) yog tsim rau 5K tus neeg khiav dej num uas yuav ua los sis tag nrho lawv txoj kev kawm nyob rau hauv kev ua ub no. Txawm hais tias koj tsis tau kawm rau 5K, lub sijhawm no yog kev lom zem thiab kev txhawb zog los ntawm kev cob qhia los ntawm ob peb lub hlis kub lossis txias heev.
Koj yuav tsum tau khiav li 10 mais ntawm ib lub lim tiam kom thiaj li pib lub caij nyoog 8 lub lim tiam. (Yog tias koj yog tus thawj coj uas xav khiav 5K uas yog 6 lub asthiv, siv qhov 6K Lub Hli Pib 5K Lub Caij Kawm Ua Haujlwm Yog tias koj yog tus khiav ceev, siv daim 4-Hli 5K Lub Caij Npaj Ua Ntej . 'zoo haum tshiab rau kev khiav ua si, xyuas cov tswv yim no rau kev khiav mus los .
Cov sijhawm 5K no suav nrog ntau yam kev ua haujlwm uas yuav muab sib xyaws rau hauv kev cob qhia, kom koj tsis txhob muaj kev tu ncua sij hawm nrog lub caij teem caij treadmill. Koj tuaj yeem txav cov kev ua haujlwm nyob ib ncig kom haum koj tus kheej lub sijhawm, tabsis sim tsis txhob ua haujlwm ntev lossis 2 hnub ua ke.
Ntawm no yog cov lus piav qhia rau cov caij nyoog ntau dhau los tso koj mam ua thaum koj kawm 5K:
- Hill repeats: Hill workouts yog yooj yim los npaj rau lub treadmill vim hais tias koj tuaj yeem tswj raws nraim li cas ntxhab thiab deb koj toj yog. Txawm hais tias koj yuav tau sib xeem khiav lub 5k siab, koj yuav tau txais txiaj ntsig los ntawm kev cob qhia xyaum ua haujlwm , vim tias lawv pab ua kom muaj zog, kev ceev, thiab kev ntseeg siab. Ua kom lub nkoj rov xyaum ua haujlwm, tom qab sov so, nce koj lub xov tooj cua rau lub sij hawm ntawd thiab tom qab ntawd rov qab rau lub sijhawm ntawd. Rov ua dua lub toj / rov qab rau cov nqi uas tau hais.
- Tua cov caij nyoog: Pib nrog taug kev 5 feeb los yog khiav ceev. Tuaj kom ncav lub siab kom siv dag zog (ua pa hnyav) rau 30 feeb. Rov qab nrog 90 feeb ntawm kev sib tw yooj yim. Rov qab ua ke ntawm kev sib tw khiav / kev rov qab rau tus nqi (8x, 9x, thiab lwm yam) Xaus nrog 5 feeb cooldown ntawm ib qho yooj yim uas yooj yim khiav ceev los yog kev sib tw khiav ceev. Muaj ib daim ntaub so tes rau cov kev kawm no, txij li thaum koj yuav pib qw sai sai sai!
- Kev ua si hauv kev ua haujlwm: Tom qab 5 feeb, sov siab, khiav ntawm koj lub hom phiaj 5K sib tw khiav ceev 1 feeb, rov qab 1 feeb; khiav ceev 2 feeb, rov qab 2 feeb; khiav ceev 3 feeb, rov qab 3 feeb, kom txog thaum koj mus txog "saum toj" ntawm lub pyramid. Tom qab koj ua haujlwm rov qab rau hauv "pyramid" thiab khiav ceev 3 feeb, rov qab 3 feeb, thiab lwm yam. Tom qab cov kev ua haujlwm nrog 5 feeb cooldown.
- Ntev Runs (LR) thiab Easy Pace (EP) Runs: Koj tsis yog kev cob qhia rau cov kev tshwm sim ntev, tab sis ntev khiav thiab yooj yim pace sau yuav pab koj tsim koj lub zog, uas yog ib qho tseem ceeb hauv 5K sib xeem khiav. Koj yuav tsum ua koj ntev ntev thiab yooj yim pace sau ntawm tus nyiam, sib pace. Koj yuav tsum tau ua pa yooj yim thiab hais tau lus ua ke. Yog tias koj ua pa nyuaj, koj nyob nraum khiav ceev dhau. Qeeb nws, los yog mus ua si so.
- Kev kawm hla tebchaws (CT) yuav ua tau haujlwm (tsis yog khiav) uas koj nyiam, xws li caij tsheb kauj vab, ua luam dej, elliptical tus kws qhia, muaj zog kawm, yoga, thiab lwm yam. cov neeg khiav dej num vim hais tias lawv tuaj yeem tawg ua lub suab ntawm kev khiav tawm hauv tsev. Txawm hais tias koj nyiam khiav hauv lub caij treadmill, koj mam li xav sib tov txog koj daim ntawv qhia lub limtiam nrog lwm cov dej num.
- Muaj zog-kev cob qhia muaj ntau yam kev pab rau cov neeg khiav dej num thiab yog ib txoj kev kawm zoo tshaj plaws. Tsom tau ua tsawg kawg yog ib hnub ntawm qhov kev cob qhia zoo rau ib lub lim tiam; 2 hnub hauv ib lub lim tiam yog qhov zoo dua. Koj txoj kev ua haujlwm tsis muaj zog tsis tas yuav mob siab heev, thiab ua rau tsis muaj qhov hnyav lossis cav, xws li hauv cov qauv ua haujlwm no uas koj tuaj yeem ua tau thaum saib TV. Txawm hais tias koj tsuas xyaum 10 nas this ob zaug ib lim tiam, koj yuav pib paub qhov txawv ntawm koj txoj kev khiav.
- Hnub So: Hnub so, koj tuaj yeem siv hnub tawm lossis ua qee txoj kev kawm yooj yim (CT).
8 Lub Lim Piam 5K Lub Caij Npav Treadmill
Lub lim tiam 1:
Hnub 1 : 40 min CT los yog so
Hnub 2 : Hli rov qab: 10 feeb EP, [2 feeb @ 3.0 incline, 1 min @ 1.0 incline] x 3, 10 min EP
Hnub 3 : 30 min CT los yog so
Hnub 4 : Raug caij luv luv: 5 min warm-up; [30 plhom nyuab siv zog / 90 vib nas this pauv yooj yim] x 8; 5-feeb txias
Hnub 5 : So
Hnub 6 : 4 mais LR
Hnub 7 : 2 mais ntawm EP
Lub Limtiam 2:
Hnub 1 : 40 min CT los yog so
Hnub 2 : Hli repeats: 10 min EP, [2 feeb @ 3.0 incline, 1 min @ 1.0 incline] x 4, 10 min EP
Hnub 3 : 30 min CT los yog so
Hnub 4 : Hlis caij luv: 5-min-warm-up; [30 vib nas this nyuab zog / 90 vib nas this pauv yooj yim] x 9; 5-feeb txias
Hnub 5 : So
Hnub 6 : 7 mais LR
Hnub 7 : 3 mais ntawm EP
Lub lim tiam 3:
Hnub 1 : 40 min CT los yog so
Hnub 2 : Hlis caij luv: 5 feeb sov so; [30 plhom nyuab siv zog / 90 vib nas this pauv yooj yim] x 8; 5-feeb txias
Hnub 3 : 30 min CT los yog so
Hnub 4 : Kev xyaum ua haujlwm: 5-feeb kev sov so; 1 min @ 5K pace, 1 min yooj yim; 2 min @ 5K pace, 2 min yooj yim; 3 min @ 5K pace, 3 min yooj yim; 3 min @ 5K pace, 3 min yooj yim; 2 min @ 5K pace, 2 min yooj yim; 1 min @ 5K pace, 1 min yooj yim; 5 feeb cooldown
Hnub 5 : So
Hnub 6 : 6 mais LR
Hnub 7 : 3 mais ntawm EP
Lub Limtiam 4:
Hnub 1 : 40 min CT los yog so
Hnub 2 : Hli rov qab: 10 feeb EP, [2 feeb @ 3.5 incline, 1 min @ 1.0 incline] x 2; [2 feeb @ 4.5 nruab nrab, 1 min @ 1,0 incline] x 2; 10 feeb EP
Hnub 3 : 30 min CT los yog so
Hnub 4 : Raug caij luv luv: 5 min warm-up; [30 vib nas this nyuab zog / 90 vib nas this pauv yooj yim] x 10; 5-feeb txias
Hnub 5 : So
Hnub 6 : 7 mais LR
Hnub 7 : 3 mais ntawm EP
Lub lim tiam 5:
Hnub 1 : 40 min CT los yog so
Hnub 2 : Raug luv luv: [30 vib nas this nyuab zog / 90 vib nas this pauv yooj yim] x 9
Hnub 3 : 30 min CT los yog so
Hnub 4 : Kev xyaum ua haujlwm: 5-feeb kev sov so; 1 min @ 5K pace, 1 min yooj yim; 2 min @ 5K pace, 2 min yooj yim; 3 min @ 5K pace, 3 min yooj yim; 3 min @ 5K pace, 3 min yooj yim; 2 min @ 5K pace, 2 min yooj yim; 1 min @ 5K pace, 1 min yooj yim; 5 feeb cooldown
Hnub 5 : So
Hnub 6 : 6 mais LR
Hnub 7 : 3 mais ntawm EP
Limtiam 6:
Hnub 1 : 40 min CT los yog so
Hnub 2 : Hli rov qab: 10 feeb EP, [2 feeb @ 3.5 incline, 1 min @ 1.0 incline] x 5, 10 min EP
Hnub 3 : 30 min CT los yog so
Hnub 4 : Kev xyaum ua haujlwm: 5-feeb kev sov so; 1 min @ 5K pace, 1 min yooj yim; 2 min @ 5K pace, 2 min yooj yim; 3 min @ 5K pace, 3 min yooj yim; 3 min @ 5K pace, 3 min yooj yim; 2 min @ 5K pace, 2 min yooj yim; 1 min @ 5K pace, 1 min yooj yim; 5 feeb cooldown
Hnub 5 : So
Hnub 6 : 6 mais LR
Hnub 7 : 3 mais ntawm EP
Limtiam 7:
Hnub 1 : 40 min CT los yog so
Hnub 2 : Hlis caij luv: 5 feeb sov so; [30 plhom nyuab siv zog / 90 vib nas this pauv yooj yim] x 8; 5-feeb txias
Hnub 3 : 30 min CT los yog so
Hnub 4 : Kev xyaum ua haujlwm: 5-feeb kev sov so; 1 min @ 5K pace, 1 min yooj yim; 2 min @ 5K pace, 2 min yooj yim; 3 min @ 5K pace, 3 min yooj yim; 3 min @ 5K pace, 3 min yooj yim; 2 min @ 5K pace, 2 min yooj yim; 1 min @ 5K pace, 1 min yooj yim; 5 feeb cooldown
Hnub 5 : So
Hnub 6 : 6 mais LR
Hnub 7 : 3 mais ntawm EP
Lub lim tiam 8:
Hnub 1 : 30 feeb CT
Hnub 2 : So
Hnub 3 : 1 mais @ EP; 1 mais @ 5K pace; 1 mais @ EP
Hnub 4 : So
Hnub 5 : 3 mais ntawm EP
Hnub 6 : So
Hnub 7 : 5K Haiv neeg!
Race Day Prep
Txawm hais tias qhov no yog thawj 5K sib tw lossis koj yog ib tus tub rog sib tw, nws tseem ceeb heev uas yuav tsum tau xav txog thiab npaj kom muaj kev sib tw rau koj haiv neeg hauv hnub ua ntej. Tau txais tswv yim seb yuav ua li cas rau hnub ua ntej koj qhov kev sib tw 5K thiab pom tias yuav ua li cas kom tsis txhob muaj kev sib tw 5K . Yog tias koj tsis paub meej tias koj yuav tsum tau noj dab tsi ua ntej koj haiv neeg, txais qee cov tswv yim thiab cov tswv yim ntawm no .
Ib qho uas yuav tsum nco ntsoov txog kev cob qhia txog kev tawm mus rau sab nraum zoov yog tias koj qhov caij ncaws kab npoo yuav tsis haum rau cov huab cua hauv hnub ntawm haiv neeg. Piv txwv li, yog tias koj tau kawm nyob hauv tsev hnav ris luv thiab lub tank saum thaum lub caij ntuj no, koj yuav tsum tau hnav khaub ncaws txawv rau koj haiv neeg. Lub tswv yim "tsis muaj dab tsi tshiab rau hnub sib tw" thov siv ntawm no. Nco ntsoov tias koj kuaj koj haiv neeg ib pab nyob rau tsawg kawg yog ib txoj kev kawm ua ntej koj haiv neeg, yog li koj tsis muaj kev sib txeeb (kev sib tw, kev ua yuam kev, thiab lwm yam) thaum haiv neeg.
Lo Lus Ntawm
Kev kawm rau ib haiv neeg ntawm kev sib tw yuav muaj kev nyuaj siab, tiam sis nws tseem qhia txog tej yam nyuaj rau kev sib tw khiav tsheb. Piv rau sab nraum zoov khiav, khiav ntawm lub looj koov pom tau yooj yim dua lub cev vim hais tias hauv av tau rub tawm hauv koj txhais ko taw thiab tsis muaj cua tsis kam. Khiav tawm sab nrauv ntau dua ntawm koj lub cev vim tias koj tuaj yeem pab koj lub cev rau tom hauv ntej rau stride. Rau ntawm ib lub cos, cov leeg tso me me hauv koj ob sab ceg tsis tas ua haujlwm nyuaj. Qee cov neeg khiav dej tau pom tias lawv muaj mob nyhav nqaij mob, hliv ntsaws , pob tawb (tendritis), thiab lwm yam teeb meem thaum lawv khiav tawm tom qab tshwj xeeb tshaj plaws nyob rau lub caij muaj ntswg ntev.
Yog tias koj tabtom ua haujlwm feem ntau ntawm koj qhov kev cobqhia, koj yuav tsum ua tib zoo saib thaum koj rov qab mus khiav tawm sab nraud. Koj yuav tsum ua zoo kom khiav koj lub sib tw 5K rau ntawm txoj kev, tab sis tsis txhob hloov maj mam khiav khiav tawm sab nraud. Pib nrog qee cov luv luv ntawm txoj kev ib los ob zaug ib lub lim tiam ua ntej koj pib khiav tawm sab nraud txhua lub sijhawm. Nco ntsoov ncab, tshwj xeeb tshaj yog koj cov hlav, tom qab khiav.