Npaj kom khiav ib Marathon ib nrab ntawm 12 Lub Lis Paus
Koj twb khiav ntawm tsawg kawg yog ib nrab ntawm txoj kev sib tw (13.1 mais) kev sib tw, los yog koj tau ua tiav 5K los yog 10K thiab koj npaj siab rau haiv neeg ib nrab hli. Yog tias tus thawj coj khiav ib nrab marathon teem caij dhau yooj yim heev los sis lub nrab sij hawm marathon seem nyuaj dhau lawm, sim no daim ntawv qhia ua ntej 12 lub lim tiam ua ntej ib nrab marathon (saib daim phiaj nram qab no).
Lub sij hawm no yog npaj rau cov neeg khiav dej num uas khiav tau 4 mais yooj yim thiab khiav tau 4 mus rau 5 hnub hauv ib lub lis piam.
Lus qhia txog cov sijhawm:
Cov hnub Mondays thiab Fridays: Mondays thiab Fridays feem ntau yog so hnub . Tsis txhob tseg hnub so - lawv tseem ceeb rau koj txoj kev rov qab los thiab kev tiv thaiv kev raug mob . Koj cov leeg tsim kho thiab kho lawv tus kheej thaum koj so. Koj tsis nkag siab ntxiv zog thiab koj tuaj yeem ua rau koj txoj kev pheej hmoo ntawm kev raug mob yog tias koj tsis noj ib hnub so.
Cov hnub Tuesday thiab hnub Saturday: Tom qab koj sov sov , khiav ntawm lub siab nyiam rau qhov kev taw qhia kom paub nqi.
Cov hnub Wednesdays: Ua ib qho kev sib tw (CT) kev ua si (xws li caij tsheb kauj vab los yog ua luam dej) ntawm kev siv zog yooj yim mus rau 45 rau 50 feeb.
Cov Zwj Hli (Thursdays): Lub Lis Piam Zej Zog 4, koj yuav pib ua haiv neeg khiav pace. Tom qab ib lub mais cua sov (WU), khiav ntawm qhov chaw nyob deb ntawm koj ib nrab-marathon haiv neeg pace. Tom qab ntawd khiav ntawm ib-mais cooldown (CD) ntawm koj yooj yim, sib tham pace. Yog tias koj tsis paub meej li cas koj qhov kev sib tw khiav ib nrab yog, khiav ntawm kev ceev uas koj xav tias koj yuav tuav tau 13.1 mais.
Cov Hnub Caiv: Hnub Sunday yog hnub pib rov qab ua haujlwm. Khiav ntawm kev yoojyim (EZ), xis nyob kom pabcuab xoob koj cov leeg.
Nco Ntsoov:
Koj tuaj yeem hloov sijhawm kom haum koj lub sijhawm. Yog li, yog tias koj xav mus ua haujlwm rau hnub Monday lossis Friday, nws zoo rau kev pauv hnub so rau kev khiav ib hnub.
Pib Tshaj Tawm Ib nrab ntawm Marathon Cov Kev Kawm Tawm Suab
| Lub lis piam | Hnub Monday | Tuesday | Hnub Wednesday | Hnub Thursday | Hnub vas Xuv | Hnub vas xaum | Hnub Sunday |
| 1 | So | 3 mi | CT | 4 mi | So | 4 mi | 2.5 mi EZ |
| 2 | So | 3 mi | CT | 4 mi | CT | 5 mi | 2.5 mi EZ |
| 3 | So | 3.5 mi | CT | 5 mi | So | 6 mi | 3 mi EZ |
| 4 | So | 3.5 mi | CT | 1 mi WU / 1 mi haiv neeg pace / 1 mi CD | So | 7 mi | 3 mi EZ |
| 5 | So | 4 mi | CT | 1 mi WU / 1.5 mi haiv neeg pace / 1 mi CD | So | 8 mi | 3.5 mi EZ |
| 6 | So | 4 mais | CT | 1 mi WU / 2 mi haiv neeg pace / 1 mi CD | So | 9 mi | 3.5 mi EZ |
| 7 | So | 4 mi | CT | 1 puas tau WU / 2.5 mi haiv neeg pace / 1 mi CD | So | 10 mi | 3.5 mi EZ |
| 8 | So | 4.5 mi | CT | 1 mi WU / 3 mi haiv neeg pace / 1 mi CD | So | 8 mi | 4 mi EZ |
| 9 | So | 5 mi | CT | 1 mi WU / 3 mi haiv neeg pace / 1 mi CD | So | 10 mi | 3 mi EZ |
| 10 | So | 4.5 mi | CT | 1 mi WU / 4 mi haiv neeg pace / 1 mi CD | So | 12 mi | 3 mi EZ |
| 11 | So | 4 mi | CT | 1 mi WU / 2 mi haiv neeg pace / 1 mi CD | So | 5 mi | 2.5 mi EZ |
| 12 | So | 1 mi WU / 1.5 mi haiv neeg pace / 1 mi CD | 30 feeb | So | 20 feeb | Haiv Neeg Hnub! | Hnub So! |