Intermediate Training Program Run 3.1 Mais
Yog tias koj tau kos npe rau 5K haiv neeg uas yog 6 lub lis piam lawm thiab koj tsis tau kawm rau nws, koj tseem muaj sij hawm los khiav lub caij nyoog sib txig sib luag. Qhov kev cob qhia rau lub lim tiam no (saib hauv qab) yog tsim los rau cov neeg khiav dej num nrab uas tam sim no khiav tsawg kawg 15 mais tauj ib lim piam. (Yog tias koj yog tus thawj coj uas xav khiav ib 5K uas yog 6 lub lis piam, siv qhov 6 Pib Lub Hli Pib 5K Lub Hoob Kawm .
Yog tias koj yog tus khiav ceev, siv 6-Lub Lis-Npe 5K Lub Hoob Kawm Ntau Xyoo .)
Yog tias koj yog tus khiav tsheb khiav thiab koj muaj sij hawm ntau los cob qhia, sim li 8 lub lis piam 5th lub sij hawm Intermediate 5K . Yog tias koj tsuas muaj ib lub hlis rau kev cob qhia, sim ua li 4 lub lis piam 5th Lub Hli nrab .
Cov Lus Cob Qhia:
Tempo Runs (TR): Tempo sau pab koj tsim koj lub chaw pib , uas yog qhov tseemceeb rau kev ceev 5K sib xeem khiav. Pib koj khiav nrog 10 feeb yooj yim khiav, tom qab ntawd ntxiv mus rau 15-20 feeb khiav li 10 feeb ib mais qeeb qeeb dua koj txoj kev sib tw 10K, thiab xaus nrog 10 feeb txias. Yog tias koj tsis paub meej tias koj qhov kev sib tw 10K, khiav ntawm ib qho pace uas pom tau tias "zoo zog."
Hill Repeats (HR): Rau koj toj rov qab , xaiv ib toj roob li 200 txog 400 meters ntev uas tsis dhau ntxhab. Sim khiav ntawm koj txoj kev sib tw 5K. Rov qab los toj roob toj ib qho yooj yim.
5K Interval Workouts: Khiav koj cov kev ua haujlwm nrog koj ntawm 5K haiv neeg , nrog ob-feeb yoojyim yooj yim-rov qab ua haujlwm ntawm txhua lub sijhawm.
Koj yuav tsum pib thiab tiav koj 5K lub sijhawm ua haujlwm nrog ib mais ntawm qhov yoojyim khiav kom sov thiab txias.
Long Runs (LR): Koj tsis yog kev cob qhia rau qhov kev tshwm sim ntev, tab sis ntev ntev yuav pab koj tsim koj lub zog, uas yog qhov tseem ceeb ntawm 5K sib xeem khiav. Koj yuav tsum ua koj ntev ntev ntawm tus nyiam, sib tham pace.
Koj yuav tsum tau ua pa yooj yim thiab tham nrog cov kab lus kom tiav. Koj qhov yooj yim pace khiav (EP) yuav tsum ua kom tiav ntawm qhov kev sib zog no.
Hnub So: Hnub so, koj tuaj yeem siv tau hnub so los yog ua qee txoj kev kawm yooj yim (CT), xws li caij tsheb kauj vab, ua luam dej, elliptical tus kws qhia, xyaum ua kom tau zoo, los yog lwm yam kev lom zem uas koj nyiam.
6 Lub Sij Hawm Sib Tham 5K Lub Sij Hawm
Lub lim tiam 1:
Hnub 1 : 40 min CT los yog Rest
Hnub 2 : 25 feeb TR + 2 toj ua dua
Hnub 3 : 30 feeb CT los yog So
Hnub 4 : [4 min @ 5K effort + 2 min EP] x 3
Hnub 5 : So
Hnub 6 : 5 mais LR
Hnub 7 : 3 mais ntawm EP
Lub Limtiam 2:
Hnub 1 : 40 min CT los yog Rest
Hnub 2 : 30 feeb TR + 3 toj rov qab
Hnub 3 : 30 feeb CT los yog So
Hnub 4 : [4 min @ 5K dag zog + 2 min EP] x 4
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 Rest
Hnub 2 : 25 feeb TR + 3 toj rov qab
Hnub 3 : 30 feeb CT los yog So
Hnub 4 : [4 min @ 5K effort + 2 min EP] x 3
Hnub 5 : So
Hnub 6 : 6 mais LR
Hnub 7 : 3 mais ntawm EP
Lub Limtiam 4:
Hnub 1 : 40 min CT los yog Rest
Hnub 2 : 25 feeb TR + 4 rov qab ua dua
Hnub 3 : 30 feeb CT los yog So
Hnub 4 : [4 min @ 5K dag zog + 2 min EP] x 4
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 Rest
Hnub 2 : 25 feeb TR + 4 rov qab ua dua
Hnub 3 : 30 feeb CT los yog So
Hnub 4 : [4 min @ 5K effort + 2 min EP] x 3
Hnub 5 : So
Hnub 6 : 6 mais LR
Hnub 7 : 3 mais ntawm EP
Limtiam 6:
Hnub 1 : 30 feeb CT
Hnub 2 : So
Hnub 3 : 20 min TR
Hnub 4 : So
Hnub 5 : 3 mais ntawm EP
Hnub 6 : So
Hnub 7 : 5K Haiv neeg!
Ntxiv txog 5K Racing and Training: