Yuav Ua Li Cas / Mus Ncig Marathon
Lub sijhawm 20 lub lim tiam kev kawm no yog tsim los pab koj khiav / taug kev mus rau qhov kawg ntawm koj marathon (26.2 mais). Yuav kom pib qhov kev npaj no, koj yuav tsum tau khiav / mus taug kev ntev tsawg kawg rau rau lub hlis thiab yuav tsum tau muaj kev caij luv thooj li ntawm 12-15 moos tauj ib lim piam.
Qhov sij hawm pib kawm ntawv no yog ib qho kev qhia / khiav mus , yog li koj cov lus qhia xyaum ua haujlwm yuav muab tso rau hauv kev sib tw khiav / mus kev.
Thawj tus naj npawb tshwm sim yuav muaj pes tsawg feeb mus khiav thiab tus naj npawb thib ob yog tus nqi mus kev. Yog li, piv txwv li, 3/1 txhais tias khiav mus 3 feeb, ces taug kev rau 1 feeb. Yog hais tias 3/1 lub sijhawm pib tau yooj yim heev thaum koj cob qhia, koj tuaj yeem tua rau 4/1 (4 feeb khiav, 1 feeb taug kev) lossis 5/1 zaug (5 feeb khiav, 1 feeb taug kev).
Koj yuav tsum pib txhua txoj kev dhia nrog kev taug kev mus 5-10 feeb. Xaus nrog 5-10 feeb taug kev txias . Koj cov kev sib tw khiav yuav tsum tau ua ntawm qhov yooj yim, sib tham pace . Koj yuav tsum suam koj sau nrog kev ncab tag nrho.
Lus qhia txog cov sijhawm:
Koj tsis tas ua koj li sau hnub tshwj xeeb; txawm li ntawd los, koj yuav tsum sim tsis txhob khiav / taug kev 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 xyaum hla tebchaws tuaj yeem taug kev, caij tsheb kaujvab, da dej, lossis lwm yam kev ua si (uas tsis yog khiav) uas koj nyiam.
Koj yuav muaj peev xwm xav ua koj tus ntev khiav rau hnub Saturday los yog hnub Sunday, thaum twg koj mam li muaj sij hawm ntxiv.
Lub lim tiam 1:
Hnub 1: 2 mais - 2/1 khiav ncaj / sib law
Hnub 2: 3 mais - 2/1 khiav ncaj / sib law liag
Hnub 3: 4 mais (ntev mus dhia) - 2/1 khiav ncaj / sib law
Hnub 4: 2 mais rov qab taug kev
Lub Limtiam 2:
Hnub 1: 3 mais - 2/1 khiav ncaj / sib law
Hnub 2: 3 mais - 2/1 khiav ncaj / sib law liag
Hnub 3: Hla kev kawm los yog so
Hnub 4: 4 mais (ntev mus dhia) - 2/1 khiav ncaj / mus ncig ua si
Hnub 5: 2.5 mais (rov qab taug kev)
Lub lim tiam 3:
Hnub 1: 3 mais - 2/1 khiav ncaj / sib law
Hnub 2: Hla kev kawm
Ib hnub 3: 3 mais - 2/1 khiav ncaj / sib law
Hnub 4: 5 mais (ntev mus dhia) - 2/1 khiav ncaj / mus ncig ua si
Hnub 5: 2 mais (rov qab taug kev)
Lub Limtiam 4:
Hnub 1: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 2: Hla kev kawm
Hnub 3: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 4: 6 mais (ntev mus) - 3/1 khiav ncaj / sib law liag
Hnub 5: 2 mais (rov qab taug kev)
Lub lim tiam 5:
Hnub 1: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 2: Hla kev kawm
Hnub 3: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 4: 7 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law
Hnub 5: 3 mais (rov qab taug kev)
Limtiam 6:
Hnub 1: 4 mais - 3/1 khiav ncaj / sib law
Hnub 2: Hla kev kawm
Hnub 3: 4 mais - 3/1 khiav ncaj / sib law
Hnub 4: 8 mais (ntev mus dhia) - 3/1 khiav ncaj / mus ncig ua si
Hnub 5: 3 mais (rov qab taug kev)
Limtiam 7:
Hnub 1: 4 mais - 3/1 khiav ncaj / sib law
Hnub 2: Kawm kev cob qhia
Hnub 3: 4 mais - 3/1 khiav ncaj / sib law
Hnub 4: 9 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law
Hnub 5: 3 mais EZ (rov qab taug kev)
Lub lim tiam 8:
Hnub 1: 4 mais - 3/1 khiav ncaj / sib law
Hnub 2: Hla kev kawm
Hnub 3: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 4: 10 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law
Hnub 5: 3 mais EZ (rov qab taug kev)
Lub Limtiam 9:
Hnub 1: 5 mais - 3/1 khiav ncaj / sib law
Hnub 2: Hla kev kawm
Hnub 3: 4 mais - 3/1 khiav ncaj / sib law
Hnub 4: 12 mais (ntev mus dhia) - 3/1 khiav ncaj / mus ncig ua si
Hnub 5: 3 hli EZ (rov qab taug kev)
Lub 10 Hli:
Hnub 1: 4 mais - 3/1 khiav ncaj / sib law
Hnub 2: 3 mais - 3/1 khiav ncaj / mus ncig ua si
Hnub 3: Hla kev cob qhia
Hnub 4: 8 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law liag
Hnub 5: 3 hli EZ (rov qab taug kev)
Lub lim tiam 11:
Hnub 1: Hla kev cob qhia
Hnub 2: 3 mais - 3/1 khiav ncaj / mus ncig ua si
Hnub 3: Hla kev cob qhia
Hnub 4: 14 mais (ntev mus) - 3/1 khiav ncaj / sib law liag
Hnub 5: 2.5 mais (rov qab taug kev)
Lim piam 12:
Hnub 1: 4 mais - 3/1 khiav ncaj / sib law
Hnub 2: Hla kev kawm
Hnub 3: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 4: 10 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law
Hnub 5: 3 mais (rov qab taug kev)
Lub Limtiam 13:
Hnub 1: 4 mais - 3/1 khiav ncaj / sib law
Hnub 2: Hla kev kawm
Hnub 3: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 4: 15 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law
Hnub 5: 3 mais (rov qab taug kev)
Lub Limtiam 14:
Hnub 1: 4 mais - 3/1 khiav ncaj / sib law
Hnub 2: Hla kev kawm
Hnub 3: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 4: 10 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law
Hnub 5: 3 mais (rov qab taug kev)
Limtiam 15:
Hnub 1: 4 mais - 3/1 khiav ncaj / sib law
Hnub 2: Hla kev kawm
Hnub 3: 4 mais - 3/1 khiav ncaj / mus ncig ua si
Hnub 4: 16 mais (ntev mus dhia) - 3/1 khiav ncaj / mus ncig ua si
Hnub 5: 3 mais (rov qab taug kev)
Lub Limtiam 16:
Hnub 1: 4 mais - 3/1 khiav ncaj / sib law
Hnub 2: Hla kev kawm
Hnub 3: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 4: 12 mais (ntev mus dhia) - 3/1 khiav ncaj / mus ncig ua si
Hnub 5: 2.5 mais (rov qab taug kev)
Lub Limtiam 17:
Hnub 1: 4 mais - 3/1 khiav ncaj / sib law
Hnub 2: Hla kev kawm
Hnub 3: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 4: 18-20 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law
Hnub 5: 2.5 mais (rov qab taug kev)
Lub Limtiam 18:
Hnub 1: 4 mais - 3/1 khiav ncaj / sib law
Hnub 2: Hla kev kawm
Hnub 3: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 4: 12 mais (ntev mus dhia) - 3/1 khiav ncaj / mus ncig ua si
Hnub 5: 2.5 mais (rov qab taug kev)
Lub Limtiam 19:
Hnub 1: Hla kev cob qhia
Hnub 2: 3 mais - 3/1 khiav ncaj / mus ncig ua si
Hnub 3: Hla kev cob qhia
Hnub 4: 6 mais (ntev mus) - 3/1 khiav ncaj / sib law liag
Hnub 5: 2.5 mais (rov qab taug kev)
Lub Limtiam 20 :
Hnub 1: 3 mais - 3/1 khiav ncaj / sib law liag
Hnub 2: 20 feeb - 3/1 khiav ncaj / sib law liag
Hnub 3 (hnub ua ntej haiv neeg): Taug kev 20 feeb
Hnub 4: HAIV NEEG!