Yuav Ib Yam Kev Npaj Ua Ntej Marathon hauv 2 lub Hlis
Yog hais tias koj twb ua tiav ib nrab lub sijhawm thiab koj tau khaws cia nrog koj khiav, koj tsis tas yuav tos ob peb lub hlis los khiav koj qhov kev sib tw tom ntej. Hauv qab no yog yim-lub limtiam ib nrab lub sijhawm rau kev sib tw uas yuav tau txais koj haiv neeg-npaj thiab khiav mus rau tag nrho koj muaj peev xwm.
Nco ntsoov tias qhov kev cob qhia no tsis yog rau ib tus neeg uas muaj npe tshiab los sis tsis tau khiav ntawm ob peb lub hlis dhau los.
Yog xav pib lub sijhawm no, koj yuav tsum muaj kev cobqhia txog li ntawm 15 mais tauj ib lub lim tiam thiab koj yuav tsum tau khiav kom txog li 6 mais ntawm ib lub sijhawm. Yog tias koj tsis nyob rau theem ntawd, koj yuav xav mus nrog ib txoj kev kawm ntev tshaj li ib nrab. Sim ib qho ntawm 12 lub lis piam ib nrab txoj kev kawm caij nyoog no rau cov neeg pib , theem nrab , lossis qib siab .
Kev Cob Qhia Txhua Lub Limtiam
Koj txoj kev kawm muaj xws li tempo runs, interval runs, ntev khiav, thiab ib qho yooj yim khiav, uas txhua yam tau piav qhia nyob rau hauv kev nthuav dav hauv qab no. Saib ntawm daim ntawv qhia lub limtiam (hauv qab) rau cov ntsiab lus qhia meej meej txog qhov ntau npaum li cas khiav thiab ua haujlwm zoo li cas. Cov sij hawm tsis qhia tias hnub twg khiav txhua qhov kev ua haujlwm, yog li nws yog rau koj txiav txim siab thaum koj xav khiav lawv. Feem ntau cov neeg khiav dej num nyiam txuag lawv ntev ntev rau ob hnub los yog hnub Sunday, thaum lawv muaj sij hawm ntau los khiav, tab sis koj tuaj yeem ua qhov haujlwm zoo tshaj plaws rau koj lub sijhawm. Cia li sim tsis txhob ua cov tempo khiav, lub caij luv, thiab ntev ntev rau hnub rov qab-rau-rov qab.
Koj yuav tsum ua kom tau ib hnub so los yog ua ib qho yooj yim khiav los yog hla kev cob qhia ntawm nruab nrab.
Tempo Run (TR): Tau tempo runs, koj mam li pib thiab xaus nrog ib co mais ntawm kev yoojyim, xis. Yog tias koj yog tus khiav ceev thiab nrhiav kev ntxiv maisage, koj yuav ib txwm mus ntev dua rau koj qhov sov lossis cooldown. Koj yuav tsum tau khiav ntawm kev ua hauj lwm khiav ceev ntawm kev khiav ntawm koj txoj kev sib tw 10K.
Yog tias koj tsis paub meej txog koj txoj kev sib tw 10K, koj yuav tsum khiav ntawm ib qho pace uas pom tau zoo heev.
Kws Dhau Lawm (IR): Qhov luv luv yog rov ua dua ntawm ib lub nrug (xws li, 400m) ntawm koj tus 10K pace thiab tom qab ntawd thiab kev rov ua haujlwm tom qab txhua lub sijhawm. Piv txwv li, 4 x 800m ntawm 10K pace nrog 90-thib ob rov qab rau ntawm nruab nrab, yuav txhais tau tias khiav tag nrho ntawm plaub 800m repeats nrog 90 vib nas this khiav ntawm yooj yim, rov qab ua pace nyob nruab nrab ntawm repeats. Lub sijhawm luv yuav tuaj yeem ua nyob txhua qhov chaw, nrog rau kev sib tw, tab sis nws yooj yim ua rau lawv khiav. Koj yuav tsum xub sov tawm ntawm kev yooj yim. Tom qab ntawd, ua cov txheej xwm / rov ua dua rau cov txheej txheem ntawm rov qab. Tag nrho koj cov sij hawm nrog 10-feeb cooldown.
Ntev mus dhia (LR): Ib txhia ntev khiav yuav ua tiav ntawm kev sib txuas lus, sib tham pace rau qhov kev taw qhia kom paub nqi. Yog tias koj ua tsis taus pa tsis tswj, koj yuav tau ceev ceev. Qee qhov ntev ntev yuav ua tiav ntawm ib qho kev pace, raws li koj qhov kev sib tw ib nrab marathon pace (THMP). Koj tuaj yeem siv lub sijhawm kwv yees kwv yees piv txwv xws li tus no kom tau ib qho kev ntsuas ntawm koj lub sijhawm ib nrab hnub los ntawm kev ntsaws rau ib lub sijhawm dhau los ntawm kev sib tw ntawm lwm qhov chaw.
Cov Kev Khiav Cov Yooj Yooj Yim (ER) thiab Kev Qhia Hla: Cov kev cob qhia los yog yoojyim yooj yim yuav ua tiav rau lwm hnub ntawm lub limtiam, raws li koj sijhawm teem sijhawm.
Nws tau pom zoo tias koj siv tsawg kawg ib hnub so kom txaus txhua lub lim tiam. Ib yam li koj tus ntev khiav, kev sau yoojyim yuav tsum ua kom tiav ntawm tus nyiam, sib tham pace.
Hla kev cobqhia yog ib yam haujlwm uas tsis yog khiav ntawm qhov koj nyiam, xws li kev caij tsheb kauj vab, dancing, rowing, da dej, yoga, lossis xyaum ua haujlwm. Koj yuav tsum tau ua yam ntxim saib ntxim ua hauv ib qho siv. Taw rau yam tsawg kawg yog ib hnub ntawm qhov kev cob qhia lub dag zog txhua lub lim tiam; ob hnub hauv ib lub lim tiam yog qhov zoo dua. Koj txoj kev ua haujlwm tsis muaj zog tsis tas yuav ntev dhau los yog mob siab heev. Koj tsis txawm tau siv cov cuab yeej tshwj xeeb - koj tuaj yeem ua cov kev ua exercise bodyweight, xws li hauv cov qauv ua haujlwm no .
Kev Sov So thiab Cooldowns: Thaum sov so thiab cooldowns, koj yuav tsum khiav ntawm ib qho yooj yim pace los yog taug kev. Koj tuaj yeem pib nrog qee qhov sib xyaw dynamic thiab kev ua kom sov ncab xws li pob tw thiab ncaws pob dhia.
8-Lub Lis Piam Ib Zej Zog Txoj Kev Npaj Ua Haujlwm
Lub lim tiam 1:
Khiav # 1: Tempo khiav (TR): 1 mais yooj yim pace rau sov so; 1 mais ntawm tempo pace; 1-mais cooldown
Khiav # 2: Lub caij ua haujlwm nruab nrab (Ir): 10-feeb sov so; 6 x 400m ntawm 10K pace nrog 90-thib ob rov qab (yooj yim pace) nyob nruab nrab ntawm; 10 feeb cooldown
Khiav # 3: Ntev mus ntev (LR): 6 mais kev yooj yim, xis nyob
Khiav # 4: Ib qho yooj yim khiav (ER): 4 mais
Lub Limtiam 2:
Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 1 mais ntawm tempo pace; 1-mais cooldown
Khiav # 2: IR: 10-feeb warm-up; 4 x 800m ntawm 10K pace, nrog 400m rov qab los ntawm; 10 feeb cooldown
Khiav # 3: LR: 8 mais kev yooj yim, xis nyob
Khiav # 4: ER: 4 mais
Lub lim tiam 3:
Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 2 mais ntawm tempo pace; 1-mais cooldown
Khiav # 2: IR: 10-feeb warm-up; 400m, 800m, 1200m, 800m, 400m ntawm 10K pace, nrog 400m rov ua haujlwm ntawm; 10 feeb cooldown
Khiav # 3: LR: 10 mais ntawm THMP (sim ib nrab marathon pace) + 30 feeb / mais
Khiav # 4: ER: 5 mais
Lub Limtiam 4:
Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 2 mais ntawm tempo pace; 1-mais cooldown
Khiav # 2: IR: 10-feeb warm-up; 4 x 800m ntawm 10K pace, nrog 400m rov qab los ntawm; 10 feeb cooldown
Khiav # 3: LR: 10 mais ntawm yooj yim, xis pace, mam li tag nrog 2 mais ntawm THMP
Khiav # 4: ER: 4 mais
Lub lim tiam 5:
Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 3 mais ntawm tempo pace; 5 feeb cooldown
Khiav # 2: IR: 10-feeb warm-up; 4 x 800m ntawm 10K pace, nrog 90-thib ob rov qab rau ntawm; 10 feeb cooldown
Khiav # 3: LR: 13 mais ntawm yooj yim, xis pace
Khiav # 4: ER: 3 mais
Limtiam 6:
Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 3 mais ntawm tempo pace; 5 feeb cooldown
Khiav # 2: IR: 10-feeb warm-up; 400m, 800m, 1600m, 800m, 400m ntawm 10K pace, nrog 400m rov ua haujlwm ntawm; 10 feeb cooldown
Khiav # 3: LR: 10 mais ntawm yooj yim, xis pace, mam li tag nrog 2 mais ntawm THMP
Khiav # 4: ER: 3 mais
Limtiam 7:
Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 3 mais ntawm tempo pace; 1-mais cooldown
Khiav # 2: ER: 5 mais
Khiav # 3: LR: 6 mais yooj yim pace
Khiav # 4: ER: 3 mais
Lub lim tiam 8:
Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 2 mais ntawm tempo pace; 1-mais cooldown
Khiav # 2: ER: 3 mais
Khiav # 3: ER: 2 mais
Haiv Neeg Hnub! Tau txais tswv yim seb yuav ua dab tsi hnub ntawm koj ib nrab marathon.
Yuav ua li cas thiaj nrhiav tau ib nrab Marathon
Koj yuav tau txiav txim seb koj puas xav khiav ib qho loj loj lossis ib nrab hnub kev sib tw, thiab yog tias koj xav mus rau qhov chaw lom zem lossis nyob ze tsev. Yog tias koj tab tom nrhiav ib yam dab tsi hauv zos, nrog koj lub koom haum khiav hauv zos, khw muag khoom hauv zej zog, lossis nrhiav Active.com. Yog tias koj xav mus ncig rau cov haiv neeg loj, xyuas cov npe ntawm qee qhov zoo tshaj plaws ib nrab ntawm marathons hauv Tebchaws Meskas:
Sab saum toj caij nplooj ntoos hlav US Ib nrab ntawm Marathons
Sab saum toj Tebchaws Caij Tebchaws Asmeskas Ib Nrab Marathons
Sab saum toj caij poob US Marathons
Sab saum toj Tebchaws Lub Caij Ntuj No Ib Nrab Marathons
Lo Lus Ntawm
Ua kom tiav koj cov kev cob qhia txhua lub limtiam tsuas yog ib feem ntawm koj npaj rau kev khiav ib nrab lub sijhawm. Koj yuav tsum xav kom koj tus kheej npaj rau koj tus kheej rau kev sib tw nrog kev tsim cov tswv yim los daws cov kev tsis zoo siab thiab cov teeb meem kev nyuaj siab uas koj yuav tsum tau paub meej txog thaum kawm thiab sib xeem khiav. Koj yuav tsum xyaum ua zoo rau koj tus kheej kom zoo thaum pw tsaug zog kom txaus thiab xyaum ua noj haus zoo . Mloog koj lub cev thiab xyuam xim rau cov lus qhia ceeb toom ntawm kev raug mob . Yog tias koj muaj mob uas ntev tshaj li ntawm xya mus rau 10 hnub, nrog koj tus kws kho mob tham seb puas yuav ua tau thiab kho mob.