Lub yim-yim lub lim tiam 5K kev cob qhia no yog tsim los rau cov neeg taug kev / taug kev uas xav kom txhim tsa kev sib tw 5K (3.1 mais). Qhov kev zov me nyuam xav tias koj tuaj yeem tau khiav / taug kev (ntawm 5 min / 1 min khiav / sib law liag) rau 30 feeb. Yog tias koj tsis tau khiav lossis khiav / taug kev ua ntej, koj tuaj yeem xav pib nrog 3 Lub Lis Pw Mus rau 30-Minute Running Habit program . Yog tias koj tuaj yeem tau khiav ntawm ib mais, koj yuav xav sim ua qhov Beginner Runner 5K Cov Tswvyim Npaj lossis qhov 4 Lub Hli 5K Lub Caij Kawm Ua Haujlwm .
Yog tias koj tsis tau muaj lub cev tsis ntev los no, mus ntsib koj tus kws kho mob kom paub tseeb tias kev khiav haujlwm.
Cov Lus Qhia Txog Cov Sijhawm Kawm
Qhov kev qhia no yog ib qho kev khiav / taug kev mus rau qhov kev khiav dej num txuas mus, yog li qee qhov koj cov lus qhia ua haujlwm yuav muab tso rau hauv kev sib tw khiav / mus kev. Thawj tus naj npawb uas tso tawm yuav yog qhov tsawg ntawm cov feeb khiav thiab tus naj npawb ob yog tus nqi mus kev. Yog li, piv txwv, 5/1 txhais tau tias khiav mus 5 feeb, ces taug kev rau 1 feeb.
Koj yuav tsum pib txhua txoj kev dhia nrog kev taug kev mus 5-10 feeb los yog qis qis. Xaus nrog 5-10 feeb taug kev txias los yog qeeb qeeb.
Koj tsis tas ua koj li sau hnub tshwj xeeb; Txawm li cas los, koj yuav tsum sim tsis txhob khiav ob hnub sib law. 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.
Lub lim tiam 1:
Hnub 1: 5/1 x 5 (5 feeb khiav, 1 feeb taug kev x 5, rau tag nrho 30 feeb)
Hnub 2: So
Hnub 3: 5/1 x 5
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: 6/1 x 5
Hnub 7: so lossis 30 min taug kev
Lub Limtiam 2:
Hnub 1: 7/1 x 4
Hnub 2: So
Hnub 3: 7/1 x 4
Hnub 4: 40-45 min cross-training
Hnub 5: So
Hnub 6: 8/1 x 4
Hnub 7: so lossis 30 min taug kev
Lub lim tiam 3:
Hnub 1: 9/1 x 3
Hnub 2: So
Hnub 3: 10/1 x 3
Hnub 4: 45 min cross-training
Hnub 5: So
Hnub 6: 11/1 x 3
Hnub 7: so lossis 30 min taug kev
Lub Limtiam 4:
Hnub 1: 12/1 x 3
Hnub 2: So
Hnub 3: 14/1 x 2
Hnub 4: 45 min cross-training
Hnub 5: So
Hnub 6: 15/1 x 2
Hnub 7: so lossis 30 min taug kev
Lub lim tiam 5:
Hnub 1: 16/1 + 12 min khiav
Hnub 2: So
Hnub 3: 18/1 + 10 feeb khiav
Hnub 4: 45 min cross-training
Hnub 5: So
Hnub 6: 20/1 + 10 feeb khiav
Nub 7: 30 min ua hla kev cobqha
Limtiam 6:
Hnub 1: 23/1 + 5 min khiav
Hnub 2: So
Hnub 3: 24/1 + 5 min khiav
Hnub 4: 45 min cross-training
Hnub 5: So
Hnub 6: 25/1 + 5 min khiav
Nub 7: 30 min ua hla kev cobqha
Limtiam 7:
Hnub 1: Khiav 26 feeb
Hnub 2: So
Hnub 3: Khiav 28 feeb
Hnub 4: 45 min cross-training
Hnub 5: So
Hnub 6: Khiav 30 feeb
Nub 7: 30 min ua hla kev cobqha
Lub lim tiam 8:
Koj thawj 5K yog lub lim tiam no! Sim ua nws yooj yim me ntsis lub lim tiam no, kom koj zoo-so rau koj 5K. Hmoov zoo!
Hnub 1: Khiav 25 min
Nub 2: 30 min ua hla kev cobqha
Hnub 3: Khiav 20 min