Kev Txhim Kho Koj Ib Nrab Marathon
Yog hais tias koj twb khiav tsawg kawg ib nrab - caij nkoj (13.1 mais) koj tuaj yeem txav mus rau koj lub hom phiaj tom ntej-ntaus koj lub sijhawm. Siv lub sijhawm no 12 lub lim tiam los pab koj khiav koj tus kheej cov ntaub ntawv ( PR ) hauv koj ib nrab hnub-marathon tom ntej.
Kom pib qhov kev npaj no, koj yuav tsum tau khiav 30 mus rau 60 feeb ib hnub, plaub mus rau tsib hnub hauv ib lub lis piam. Yog tias koj tsis yog li ntawd, koj tuaj yeem sim sim cov pib tshiab ib nrab-marathon los yog cov pib ua ib nrab-marathon .
Yog tias lub sijhawm no tsis zoo li txaus, sim cov sijhawm ib nrab-marathon .
Ib nrab-Marathon Training Schedule rau Intermediate Runners
| Lub lis piam | Hnub Monday | Tuesday | Hnub Wednesday | Hnub Thursday | Hnub vas Xuv | Hnub vas xaum | Hnub Sunday |
| 1 | CT | 30 feeb. tempo | So lossis CT | 4 mais | So | 5 mais | 3 mais EZ |
| 2 | CT | 4 x 400 IW | So lossis CT | 4 mais | So | 6 mais | 3.5 mais EZ |
| 3 | CT | 35 feeb. tempo | 4 mi | 3 mais | So | 7 mais | 3 mais EZ |
| 4 | CT | 5 x 400 IW | So | 4 mais haiv neeg pace | So | 7 mais | 3 mais EZ |
| 5 | CT | 35 feeb. tempo | 5 mi | 3 mais haiv neeg pace | So | 8 mais | 4 mais EZ |
| 6 | CT | 6 x 400 IW | 5 mi | 4 mais haiv neeg pace | 2 mais EZ | So | 10K haiv neeg |
| 7 | CT | 40 feeb. tempo | 5 mi | 4 mais haiv neeg pace | So | 9 mais | 4 mais EZ |
| 8 | CT | 6 x 400 IW | 6 mi | 3 mais haiv neeg pace | So | 10 mais | 4 mais EZ |
| 9 | CT | 45 feeb. tempo | 5 mi | 4 mais haiv neeg pace | So | 11 mais | So |
| 10 | CT | 7 x 400 IW | 5 mi | 3 mais haiv neeg pace | So | 12 mais | 3 mais EZ |
| 11 | CT | 45 feeb. tempo | So | 3 mais haiv neeg pace | So | 5 mais | 3 mais EZ |
| 12 | So | 4 mais | 30 feeb 10K pace | 2 mais | So | 20 feeb. | Haiv Neeg Hnub |
Cov qauv ntawm kev kawm ib nrab-Marathon Training Schedule
Koj tuaj yeem hloov sijhawm kom haum koj lub sijhawm.
Yog hais tias koj tsis khoom ib hnub, nws zoo heev swap ib hnub so rau ib hnub khiav. Cov no yog cov ntsiab lus rau hom haujlwm uas koj yuav ua txhua lub limtiam.
- Kev cob qhia kev sib tw (CT): Kev ua haujlwm sib tw tso cai rau koj muab koj cov pob qij txha thiab khiav ntawm cov leeg ua haujlwm, thaum tseem ua haujlwm ntawm kev tsim koj qhov kev tsim nyog thiab lub zog. Thaum lub sij hawm hu rau CT, ua ib qho kev ua si lwm yam tshaj li khiav (caij tsheb kauj vab, ua luam dej, elliptical tus kws qhia) ntawm kev siv zog li 45 rau 60 feeb. Muaj zog-kev cob qhia, tshwj xeeb tshaj yog koj lub cev thiab qhov tseem ceeb, kuj tseem ceeb rau cov neeg khiav deb ntev .
- Tempo Run: Tempo sau pab koj pib tsim koj lub chaw pib, uas yog qhov tseem ceeb rau kev sib tw ceev dua. Siv sijhawm 40 xuab moos, piv txwv, pib koj khiav nrog 5 mus rau 10 feeb ntawm kev yoojyim, tom qab 15 mus rau 20 feeb ntawm khiav ntawm 10K pace. Xaus nrog 5 mus rau 10 feeb tso txias. Yog hais tias koj tsis paub meej koj tus 10K pace, khiav ntawm ib pace uas pom tau tias "zoo hnyav."
- PACE PACE: Tom qab 10-feeb sov so, khiav ntawm koj txoj kev xav tau ib nrab-marathon pace rau qhov kev taw qhia kev nqi tsheb.
- Lub sijhawm ua haujlwm dhau los (IW): Tom qab 10-feeb sov so, khiav ntawm 400 metres (ib nrab ntawm cov lem feem ntau), ces rov los ntawm taug kev los yog taug kev ntawm 400 meters. Piv txwv li, 3 x 400 yuav yog peb yam 400s, nrog rau 400 tawm rov qab ua ke ntawm nruab nrab.
- So: So tseem ceeb heev rau koj txoj kev rov zoo los ntawm kev tiv thaiv thiab kev raug mob , yog li tsis txhob pom zoo hnub so. Koj cov leeg ua tau thiab kho lawv tus kheej thaum koj so. Hnub Friday yog ib hnub zoo rau so vim hais tias koj yuav tau khiav rau hnub Thursday thiab koj yuav muaj koj tus khiav ntev tshaj ntawm lub lim tiam rau hnub Saturday.
- Hnub vas xaum ntev ntev: Khiav ntawm tus nyiam, sib tham pace rau qhov kev tso tawm kom paub nqi. Koj tuaj yeem txiav tawm koj txoj kev dhia ntawm koj cov kev sab nraud nrog cov kev pab xws li MapMyRun.com .
- Hnub Sunday: Qhov no yog ib hnub ua haujlwm rov qab. Koj txoj kev khiav yuav tsum nyob ntawm EZ yooj yim, pace xis, uas pab ua rau koj cov nqaij ntshiv thiab ua rau koj nyiam nrog khiav ntawm cov pa taw.