Txoj kev sib tw 10K yog qhov nrov tshaj plaws rau cov neeg hauv zos, lom zem, thiab sib hlub sib txhawb. Yuav kom nkag siab tias nws nyob deb npaum li cas, koj yuav tsum pib xav txog hauv mais thiab as mais. Tus 10K khiav yog 10 mais ntev, uas yog qhov sib npaug ntawm 6.2 mais. Nws yog ob chav ze ntawm 5K, uas yog 5 kis lus mev los yog 3.1 mais.
Ib moos yog 0.62 mais, thiab mais yog 1,61 kis lus mev.
Tej zaum koj yuav tsum tau ua qee cov kev puas siab puas ntsws thaum koj pom cov cim nrug thaum lub caij sib tw 10K.
Cov neeg kis las ceev tshaj plaws yuav tiav 10K ntawm 30 mus rau 40 feeb. Cov neeg feem coob yuav hnov zoo txog qhov kawg hauv 45 feeb mus rau ib teev. Ua ib tug pib, koj yuav tsum mloog zoo rau txoj kev kawm kom txaus thiab ua kom tiav rau txoj kab kawg nrog daim ntawv zoo. Hauv koj lub neej tom ntej 10K koj yuav sim koj tus kheej zoo tshaj plaws rau qhov kev sib tw.
Yuav tsum Beginners khiav ib 5K lossis 10K?
Yog hais tias koj yeej tsis tau khiav ib haiv neeg ua ntej, ib 5K haiv neeg yog ib qho kev taw qhia zoo rau txoj kev sib tw rau cov neeg tshiab. Yog tias koj xav tias koj tsis txaus siab rau 10K thiab koj xav kom khiav los sis khiav / taug kev 5K, siv lub 5K kev cob qhia dawb los npaj.
10K Pib Tawm Tswv Yim Kawm Ntawv
Yog hais tias koj npaj txhij dhia mus rau 10K nrug, ntawm no yog qee qhov kev kawm dawb 10K pib. Nco ntsoov tias cov neeg khiav dej num tshiab feem ntau xav tau tsawg kawg yim lub lis piam los txhim kho mus txog 10K thiab yuav tsum kam khiav tsawg kawg yog peb zaug ib lub lim tiam.
Xaiv qhov uas zoo tshaj rau koj raws li koj lub sijhawm tam sim no thiab lub sijhawm koj yuav tsum tau qhia.
- 10K Taug kev Taug kev Taug kev Taug kev / Kev Taug kev Kawm : 10 lub 10-lub 10 hli kev kawm xyaum no yog tsim los rau cov neeg khiav dej num / cov neeg taug kev uas xav khiav / taug kev sib tw 10K (6.2 mais). Txawm hais tias koj tsis tau kawm rau 10K, qhov kev qhia no yuav pab koj txhim khu / taug kev rau ntau tshaj 60 feeb. Qhov kev zov me nyuam xav tias koj muaj peev xwm twb khiav / taug kev (thaum 1 feeb / 1 feeb khiav / taug kev sib tshooj) rau 20 feeb.
- 10K Training Schedule rau Cov Neeg Tshiab : Lub sijhawm kev qhia yim lub limtiam no yog tsim rau cov neeg khiav dejnum uas xav tau los khiav ntawm txoj kab kawg ntawm kev sib tw 10K. Nws xav tias koj tuaj yeem khiav tsawg kawg 2 mais.
- Lub Plaub Hli Lub Plaub Lub Hlis Pib 10K Lub Caij Kawm Ntawv: Qhov kev cob qhia plaub lub lim tiam no yog rau cov neeg khiav dej num uas muaj ib lub hlis los npaj rau lawv qhov kev sib tw 10K. Koj yuav tsum tau khiav mus txog 3 mais kom pib lub sijhawm no.
- 10K Lub Caij Npav Rau Cov Pib Ntxov Lawm : Lub sijhawm yim-yim lub limtiam no yog npaj rau cov khiav ntawm leej twg khiav tau peb mais thiab khiav ntawm plaub mus rau tsib hnub hauv ib lub lis piam. Cov sij hawm no yog rau cov uas tsis tau ua dua 10K ua ntej, tab sis tab tom nrhiav sij hawm uas nyuaj me ntsis.
10K Advanced Schedules
Yog tias koj paub ntau dua tus khiav thiab nrhiav kev teem sijhawm ntau, sim ib qho ntawm cov kev pabcuam no.
- Tsib Sij Hawm Thib Plaub Lub Hli Dhau Ua Ntej 10K : Qhov kev cob qhia plaub lub lim tiam no yog tsim rau cov neeg khiav dej num uas muaj kev sib tw haiv neeg yav dhau los. Koj yuav tsum tau khiav kom txog li 5 mais kom pib qhov kev kawm no.
- Lub Plaub Ntug Lawm Dua Tuaj Xyoo 10K : Qhov no yog qhov kev cob qhia plaub lub lim tiam uas tau npaj rau cov neeg khiav dej num uas muaj kev sib tw haiv neeg thiab tab tom nrhiav kev txhim kho lawv cov sijhawm 10K. Koj yuav tsum tau khiav kom txog li 7 mais kom pib qhov kev kawm no.
Nrhiav ib lub 10K thiab sib xeem khiav
Tus 10K nrug yog ib txoj kev sib tw khiav nrawm nrov heev, yog li koj yuav tsum nrhiav tau 10Ks hauv zos khiav . Koj tseem yuav nrhiav tau 10K nrug muaj nyob rau hauv nrog marathons thiab ib nrab-marathons. Kev sau npe rau ib qho 10K tuaj yeem paub koj txog kev coj thiab kev zoo siab ntawm cov haiv neeg no thiab pab koj kov yeej cov kev ntshai ntawm kev sib tw ua haujlwm .
Haiv neeg hnub yuav txawv ntawm koj cov kev ua si niaj zaus. Nco ntsoov kawm tag nrho cov lus qhia hauv haiv neeg ntawm lub koom haum. Cov lus qhia rau koj thawj 10K suav nrog kev paub txog tej yam xws li kev sau npe haiv neeg, lub sijhawm teem sijhawm, dej nres, thiab lwm yam khoom siv.
Tsis txhob cia siab tias yuav tau coj mus tsev thawj qhov chaw tag nrho thiab cia li siv koj thawj haiv neeg los teeb tsa tus kheej zoo tshaj plaws.