Qhov kev qhia 12 lub lis piam ib nrab hnub no yog tsim los pab koj khiav / taug kev mus rau txoj kab kawg ntawm koj ib nrab marathon (13.1 mais). Yog xav pib qhov kev npaj no, koj yuav tsum tau khiav / taug kev ntev tsawg kawg ob lub hlis thiab yuav tsum muaj ib qhov kev tawm tsam ntev txog 8-10 mais hauv ib lub lis piam. Yog tias koj tsis yog tshiab thiab khiav lub sij hawm no mas yooj yim heev, sim ua ib lub caij pib kawm ib nrab-marathon .
Los yog pom ntau qhov chaw Marathon Training Plans.
Txoj kev kawm pib no yog ib qho kev khiav / taug kev, yog li koj cov lus qhia ua haujlwm yuav muab tso tawm 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 li, 3/1 txhais tias khiav mus 3 feeb, ces taug kev rau 1 feeb.
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.
Cov Lus Qhia Txog Cov Caij Nyoog
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 koj yuav muaj sij hawm ntau dua.
Lub lim tiam 1:
Hnub 1: 2 mais - 2/1 khiav ncaj / sib law
Hnub 2: 2.5 mais - 2/1 khiav ncaj / mus ncig ua si
Ib hnub 3: 3 mais (ntev mus dhia) - 2/1 khiav ncaj / mus ncig ua si
Hnub 4: 2 mais rov qab taug kev
Lub Limtiam 2:
Hnub 1: 2 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: 2.5 mais - 2/1 khiav ncaj / mus ncig ua si
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: 2.5 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: 5 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law
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 cob qhia - 3/1 khiav ncaj / sib law liag
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: 11 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law
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: 12 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law
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: 5 mais (ntev mus dhia) - 3/1 khiav ncaj / sib law
Hnub 5: 2.5 mais (rov qab taug kev)
Lub Limtiam 12: Hnub 1: 2 mais - 3/1 khiav ncaj / sib law
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!