Yuav Pib Li Cas Thiab Kawm Kom Dhau nrog Txoj Kev Npaj / Kev Mus Ncig
Qhov kev cob qhia plaub lub lim tiam no yog tsim los rau tag nrho cov neeg khiav dej num / cov neeg taug kev uas xav kom txhim kho kom nrug deb li 1.6 mais (1600 m), uas yog sib npaug ntawm 1 mais. Yog tias koj siv lub cev metric ntsuas koj cov kev ncua, qhov no yog qhov zoo rau koj.
Qhov kev qhia no yog ib qho kev khiav / taug kev mus rau qhov kev pab cuam mus txuas ntxiv. Txhua lub lis piam, koj yuav ua kom me ntsis nce rau koj txoj kev khiav nrawm thiab txo qis dua ntawm koj kev taug kev.
Dhau ntawm plaub lub lis piam, koj yuav tau khiav 1600m yam tsis tas tso tseg.
Yog tias koj yog tus pib, tab sis koj tab tom nrhiav ib yam dab tsi me ntsis ntxiv nyuaj, sim ua 8-Lub Lis Phiaj Xwm kom ntev li 30 nas this los yog qhov kev pab cuam cob qhia rau koj thawj 5K
Ua ntej koj pib, xyuas qhov no Cov Lus Coj Zoo rau Kev Khiav Haujlwm , kawm txog qee qhov kev qhia txog kev khiav, xws li kev sib tw , kev hnav, thiab kev ua pa.
Sau ntawv qhia txog lub sij hawm kawm
Rau kev ntsuas, nws yog qhov zoo tshaj plaws los ua cov kev ua hauj lwm no rau ib qho kev khiav , uas feem ntau yog 400 metres (400m). Txhua qhov kev ua haujlwm yuav muaj qhov sib npaug, kom koj paub tias deb npaum li cas koj yuav tsum khiav thiab 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 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 zoo dua kom tau ib hnub so kom txaus lossis ua kev sib tw rau cov hnub sib tw thaum koj lub cev tab tom xyaum ua haujlwm.
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.
Yog tias koj pom tias qhov kev zov me nyuam loj hlob sai dhau rau koj, koj tuaj yeem rov ua ib lub lim piam ua ntej koj mus rau lub lim piam tom ntej.
Lub lim tiam 1:
Hnub 1: Khiav 100m, mus 300m - rov 4 zaug (Taug kev sib npaug: Khiav 1/4 ntawm ncej puab, taug kev 3/4 ntawm ib txoj kab - rov qab 4 zaug)
Hnub 2: So lossis hla kev tsheb ciav hlau
Hnub 3: Khiav 100m, taug kev ntawm 300m - rov 4 zaug (Taug kev sib npaug: Khiav 1/4 ntawm ncej puab, taug kev 3/4 ntawm cov ceg tawv - rov qab 4 zaug)
Hnub 4: So
Hnub 5: Khiav 100m, taug kev ntawm 300m - rov 4 zaug (Taug kev sib npaug: Khiav 1/4 ntawm ncej puab, taug kev 3/4 ntawm cov ceg tawv - rov qab 4 zaug)
Hnub 6: So lossis hla kev tsheb ciav hlau
Hnub 7: So
Lub Limtiam 2:
Hnub 1: Khiav 200m, taug kev 200m - rov ua 4 npaug (Khiav sib npaug: Khiav 1/2 npuaj, taug kev 1/2 ntawm ncej puab - rov qab 4 zaug)
Hnub 2: So lossis hla kev tsheb ciav hlau
Hnub 3: Khiav 200m, taug kev 200m - rov qab 4 zaug (Taug kev sib npaug: Khiav 1/2 npuaj, taug kev 1/2 ntawm ncej puab - rov qab 4 zaug)
Hnub 4: So
Hnub 5: Khiav 200m, taug kev 200m - rov 4 zaug (Taug kev sib npaug: Khiav 1/2 puag, taug kev 1/2 ntawm cov ceg tawv - rov qab 4 zaug)
Hnub 6: So lossis hla kev tsheb ciav hlau
Hnub 7: So
Lub lim tiam 3:
Hnub 1: Khiav 300m, taug kev 100m - rov qab 4 zaug (Taug kev sib npaug: Khiav 3/4 a ncej puab, taug kev 1/4 ntawm cov ceg tawv - rov qab 4 zaug)
Hnub 2: So lossis hla kev tsheb ciav hlau
Hnub 3: Khiav 300m, taug kev 100m - rov 4 zaug (Taug kev sib npaug: Khiav 3/4 a ncej puab, taug kev 1/4 ntawm cov ceg tawv - rov qab 4 zaug)
Hnub 4: So
Hnub 5: Khiav 300m, taug kev 100m - rov qab 4 zaug (Taug kev sib npaug: Khiav 3/4 a ncej puab, taug kev 1/4 ntawm cov ceg tawv - rov qab 4 zaug)
Hnub 6: So lossis hla kev tsheb ciav hlau
Hnub 7: So
Lub Limtiam 4:
Hnub 1: Khiav 1600m (Taug kev sib npaug: 4 laps = 1600m lossis 1.6K)
Hnub 2: So lossis hla kev tsheb ciav hlau
Hnub 3: Khiav 1600m (Taug kev sib npaug: 4 laps = 1600m lossis 1.6K)
Hnub 4: So
Ib hnub 5: Khiav 1600m (Taug kev sib npaug: 4 laps = 1600m lossis 1.6K)
Hnub 6: So lossis hla kev tsheb ciav hlau
Hnub 7: So
Npaj rau koj qhov kev sib tw tom ntej no? Sim no pib 5K cov sij hawm kawm los qhia rau kev sib tw 5K.
Tab sis koj yuav xav pib nrog cov tswv yim no kom khiav ib mais yam tsis tau tso tseg .