Kev npaj tswv yim rau cov pib tshiab thiab Intermediates
Cov kev pabcuam ntawm 8K no yog tsim los rau tus thawjcoj losyog cov neeg khiav dejnum uas xav khiav lub 8K haiv neeg (4,97 mais). Vim 8K muaj tsib mais, cov sijhawm no tseem ua haujlwm rau cov kis las khiav haujlwm rau tsib mais.
Kev Qhia Txog Kev Kawm
Cov kev kawm hauv qab no qhia tag nrho koj cov kev ua haujlwm rau txhua lub limtiam. Koj tsis tas ua koj li sau hnub tshwj xeeb; Txawm li cas los, koj yuav tsum sim kom tsis txhob khiav ob hnub sib.
Nws yog qhov zoo uas yuav tau so ib hnub los yog ua kev sib tw rau cov hnub nyob nruab nrab. Kev cob qhia hla tebchaws tuaj yeem taug kev, caij vab, dancing, da dej, lossis lwm yam kev ua si (tsis yog khiav) uas koj nyiam. Ua 15 mus rau 20 feeb ntawm lub zog-kev cob qhia ib mus rau ob zaug hauv ib lub lim tiam kuj tseem yuav zoo.
Teem Caij Pib Kawm
Tus neeg khiav dej num no pib xav tias koj tuaj yeem khiav tsawg kawg ib mais. Yog tias koj tsis tau khiav lossis khiav / taug kev ua ntej, koj tuaj yeem xav pib nrog peb lub lis piam mus rau 30-feeb khiav cwj pwm los yog plaub lub lis piam mus rau ib mais ua ntej koj pib qhov kev qhia no.
Koj yuav tsum pib txhua yam nrog 5-kaum-feeb kev taug kev los sis qeeb qeeb. Kev khiav yog yuav tsum tau ua ntawm qhov kev sib txuas , kev sib txuas lus . Xaus nrog rau tsib-kaum-feeb kev taug txuj kev nyuaj los yog qeeb qeeb.
Lub Lim Piam 1
Hnub 1: Khiav yooj yim 1 mais (1.6 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 1 mais (1.6 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 1.5 mais (2.4 K)
Hnub 7: so lossis 30 min taug kev
Lub Limtiam 2
Hnub 1: Khiav yooj yim 1.5 mais (2.4 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 1 mais (1.6 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 1.5 mais (2.4 K)
Hnub 7: so lossis 30 min taug kev
Lub Lim Piam 3
Hnub 1: Khiav yooj yim 2 mais (3.2 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 1.5 mais (2.4 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 2 mais (3.2 K)
Hnub 7: so lossis 30 min taug kev
Lub Lim Piam 4
Hnub 1: Khiav yooj yim 2 mais (3.2 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 1.5 mais (2.4 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 2.5 mais (4 K)
Hnub 7: so lossis 30 min taug kev
Lub lim tiam 5
Hnub 1: Khiav yooj yim 3 mais (5 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 2 mais (3.2 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 3 mais (5 K)
Hnub 7: so lossis 30 min taug kev
Lub lim tiam 6
Hnub 1: Khiav yooj yim 3.5 mais (5.6 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 3 mais (5 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 3.5 mais (5.6 K)
Hnub 7: so lossis 30 min taug kev
Lub Lim Piam 7
Hnub 1: Khiav yooj yim 4 mais (6.4 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 3 mais (5 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 7.5 mais (7.2 K)
Hnub 7: so lossis 30 min taug kev
Lub Lim Piam 8
Koj thawj 8K (5-miler) yog lub lim tiam no! Sim ua kom yooj yim me ntsis lub lim tiam no, kom koj zoo siab rau koj haiv neeg. Hmoov zoo!
Hnub 1: Khiav 40 min
Nub 2: 30 min ua hla kev cobqha
Hnub 3: Khiav 30 feeb
Cov Thawj Hloov Ntxiv
Qhov kev zov me nyuam xav tias koj tuaj yeem khiav ob mais. Yog tias nws zoo li nyuaj, koj yuav xav sim cov txheej txheem saum toj no.
Lub Lim Piam 1
Hnub 1: Khiav yooj yim 2 mais (3.2 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 1.5 mais (2.4 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 2 mais (3.2 K)
Hnub 7: so lossis 30 min taug kev
Lub Limtiam 2
Hnub 1: Khiav yooj yim 2 mais (3.2 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 1.5 mais (2.4 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 2.5 mais (4 K)
Hnub 7: so lossis 30 min taug kev
Lub Lim Piam 3
Hnub 1: Khiav yooj yim 3 mais (5 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 2 mais (3.2 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 3 mais (5 K)
Hnub 7: so lossis 30 min taug kev
Lub Lim Piam 4
Hnub 1: Khiav yooj yim 3.5 mais (5.6 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 3 mais (5 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 3.5 mais (5.6 K)
Hnub 7: so lossis 30 min taug kev
Lub lim tiam 5
Hnub 1: Khiav yooj yim 4 mais (6.4 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 3 mais (5 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 4 mais (6.4 K)
Hnub 7: so lossis 30 min taug kev
Lub lim tiam 6
Hnub 1: Khiav yooj yim 4 mais (6.4 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 3 mais (5 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 5 mais (7.2 K)
Hnub 7: so lossis 30 min taug kev
Lub Lim Piam 7
Hnub 1: Khiav yooj yim 4 mais (6.4 K)
Hnub 2: So
Hnub 3: Khiav yooj yim 4 mais (6.4 K)
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: Khiav yooj yim 5 mais (7.2 K)
Hnub 7: so lossis 30 min taug kev
Lub Lim Piam 8
Koj 8K (5-miler) yog lub lim tiam no! Sim ua kom yooj yim me ntsis lub lim tiam no, kom koj zoo siab rau koj haiv neeg. Hmoov zoo!
Hnub 1: Khiav 40 min
Hnub 2: So
Ib hnub 3: 30 min cross-training
Hnub 4: So
Hnub 5: Khiav 30 feeb
Hnub 6: So
Hnub 7: Haiv Neeg Hnub!
6 Lub Sij Hawm Sib Haum Rau Ib Lub Hli
Lub sijhawm 8K sib txuas nrog ob peb qho ntxiv rau kev cob qhia.
- Tempo Runs (TR): Pib koj tempo khiav nrog kaum feeb yoojyim, khiav mus ntxiv txog 20 mus rau 25 feeb khiav txog 10 feeb ib mais qeeb dua koj 10K sib xeem khiav, thiab xaus nrog kaum feeb cua txias. Yog tias koj tsis paub tseeb tias koj txoj kev sib tw 10K yog khiav li cas, "khiav ceev" uas koj muaj peev xwm tswj tau 20 mus rau 25 feeb.
- 8K Interval Workouts: Khiav koj cov kev ua haujlwm ntawm koj tus kheej thaum 8K (5 mais) haiv neeg, nrog ob-feeb yoojyim yooj yim-rov qab ua haujlwm ntawm txhua lub sijhawm. Koj yuav tsum pib thiab ua kom tiav cov kev ua haujlwm nrog ib mais ntawm kev yoojyim khiav kom sov thiab txias.
- 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 qhov kev sib tw ntawm 8K (5 mais). Rov qab los toj roob toj ib qho yooj yim.
- Long Runs (LR): Txawm hais tias koj tsis tau kawm rau qhov kev tshwm sim ntev, ntev khiav pab koj tsim koj lub zog, uas yog qhov tseem ceeb hauv 8K sib xeem khiav. Ua koj ntev ntev ntawm tus nyiam, sib tham pace. Xyuas kom tseeb tias koj tuaj yeem ua pa yooj yim thiab tuaj yeem tham nrog cov kab lus kom tiav. Koj yuav tsum tau ua koj cov npe sau yooj yooj yim (ER) ntawm qhov kev sib zog no.
Lub Lim Piam 1
Hnub 1: 40 min CT los yog Rest
Hnub 2: 20 feeb TR + 2 toj ua dua
Hnub 3: 30 feeb CT los yog So
Hnub 4: 4 min @ 8K siv zog x 3
Hnub 5: So
Hnub 6: 4 mais LR
Hnub 7: 3 mais ER
Lub Limtiam 2
Hnub 1: 40 min CT los yog Rest
Hnub 2: 20 feeb TR + 3 toj rov qab
Hnub 3: 25 feeb CT los yog So
Hnub 4: 4 min @ 8K siv zog x 4
Hnub 5: So
Hnub 6: 5 mais LR
Hnub 7: 3 mais ER
Lub Lim Piam 3
Hnub 1: 40 min CT los yog Rest
Hnub 2: 20 feeb TR + 3 toj rov qab
Hnub 3: 30 feeb CT los yog So
Hnub 4: 4 min @ 8K siv zog x 4
Hnub 5: So
Hnub 6: 6 mais LR
Hnub 7: 3 mais ER
Lub Lim Piam 4
Hnub 1: 40 min CT los yog Rest
Hnub 2: 20 feeb TR + 3 toj rov qab
Hnub 3: 30 feeb CT los yog So
Hnub 4: 4 min @ 8K siv zog x 4
Hnub 5: So
Hnub 6: 7 mais LR
Hnub 7: 3 mais ER
Lub lim tiam 5
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 @ 8K siv zog x 3
Hnub 5: So
Hnub 6: 5 mais LR
Hnub 7: 3 mais ER
Lub lim tiam 6
Hnub 1: 30 feeb CT
Hnub 2: So
Hnub 3: 20 min TR
Hnub 4: So
Hnub 5: 2-3 mais ER
Hnub 6: So
Hnub 7: 8K lossis 5-Mais Haiv Neeg!
Lo Lus Ntawm
Nrog rau mus rau yim lub limtiam los qhia rau koj qhov kev sib tw 8K, koj yuav muaj sijhawm ntau kom tau txais kev sib tw, kom paub tseeb tias koj tsis dhau nws thiab ua yuam kev uas yuav ua rau raug mob . Xaiv lub sij hawm 8K uas yog rau koj raws li koj qib khiav tam sim no thiab noj ib hnub so kom txaus yog tias koj pom ib qho mob uas ntev dua ib hnub lossis ob.