Lub Nub Hli Xyoo 19 Lub Caij Qha Ua Si Kev Taug Kev hab Lug / Kws Taug Kev
Thaum koj tab tom xyaum mus kev taug kev hauv lub caij nyoog marathon, koj yuav tsum txhawm rau txhim kho koj lub tsheb ntev mais, tab sis xwm yeem. Pib los ntawm kev txhim kho koj lub tsheb npav mus rau qhov chaw uas koj tuaj yeem taug kev yim tsib mais, thiab muaj peev xwm taug kev plaub mais ntawm peb lwm hnub hauv ib lub lis piam.
thiab ua rau koj qhov taug kev ntev tshaj plaws nyob deb txhua lub lim tiam, koj yuav ua kom koj lub peev xwm tsim nyog.
Koj tsim koj lub cev los tsim cov ntshav tshiab rau koj cov leeg, thiab tsim kom muaj ntau tus lean nqaij. Tab sis koj kuj yuav tsum tau nyob ze ze ntawm koj lub taw kom tiv thaiv kab mob kom txhob muaj kab mob , xyaum ua kom zoo thiab haus zog thaum mus taug kev ntev. Muab tag nrho koj cov cuab yeej thiab khaub ncaws ua ib qho kev ua haujlwm zoo hauv kev kawm kom koj paub tias nws yuav ua tau rau thaum lub sijhawm marathon.
Yam yuavtsum tau kawm rau Marathon Mileage-Building Schedule
- Muaj peev xwm taug kev zoo rau 8 mais ntawm koj lub hnub ntev thiab rau 4 mais peb hnub ib lim piam.
- Muaj peev xwm ua rau ib hnub ntev ib lub lim tiam, siv 2 - 6 teev ntawm kev mus taug kev.
Txhua Lub Lim Piam rau Kev Kawm Marathon
- Tuesday, Thursday, Hnub vas Xuv: taug kev plaub mais. Koj tuaj yeem sib tov txog txoj kev taug kev uas koj nyiam ua ob qho kev khiav ceev thiab kev ruaj siab ntawm cov kev taug kev. Taug kev mus ncig ua si
- Hnub Monday, Wednesday, Hnub Friday: Hnub so. Koj tseem tuaj yeem txaus siab rau ib txoj kev taug kev los sis qoj ib ce, tab sis cov no tsis yog hnub kawm.
- Hnub Sunday: Qub tsev hnub dhia - taug kev mus qeeb qeeb qeeb
- Koj tuaj yeem hloov lub sijhawm ntawm lub limtiam ntawd, tabsis feem ntau, koj yuav tsum siv sijhawm tawm ntawm ib hnub twg kev taug kev, lossis taug kev yooj yim rau txoj kev tawm ntawm lub hnub tawm.
- Lub sijhawm no nws txawv lub asthiv-ib lub limtiam nrog rau cov mileage lub limtiam, kom muaj peev xwm ua kom muaj peev xwm nce nqi tsawg dua ntawm kev raug mob.
- Rau cov neeg uas xav siv 5K lossis 10K txheej xwm, xws li volkssport mus taug kev lossis kev siab hlub / kev lomzem taug kev hauv lawv lub sijhawm - hloov hnub Saturday 4 mais nrog 6 mais (10K) thiab yau kom luv luv ib nrab hnub mus rau 3 mais los yog, yog tias koj tso nws zoo, cia li txaus siab rau ob lub mais ntxiv. Tsis txhob ua luv mileage koj ntev hnub.
- Koj tus cob qhia hnub ntev tshaj plaws yuav tsum yog peb mus rau plaub lub asthiv ua ntej lub caij nyoog marathon, ces koj pib taper nqi tsheb. Ntau tshaj: Marathon Tapering
- Nyob rau lub limtiam kawg ua ntej koj lub rooj sib txoos, taug kev mus 2-4 mais txhua txhua hnub kom koj thiaj li yuav muaj zog thiab ua zog ua ntej lub sijhawm marathon.
Lub lis piam | Tshav. | Mon. | Tue. | Wed. | Thur. | Fri. | Sat. | Tag Nrho Cov Mais |
1 | 8 mais | Tawm | 4 mais | Tawm | 4 mais | Tawm | 4 mais | 20 |
2 | 10 mais | Tawm | 4 | Tawm | 4 | Tawm | 4 | 22 |
3 | 8 mais | Tawm | 4 | Tawm | 4 | Tawm | 4 | 20 |
4 | 12 mais | Tawm | 4 | Tawm | 4 | Tawm | 4 | 24 |
5 | 8 mais | Tawm | 4 | Tawm | 4 | Tawm | 4 | 20 |
6 | 14 mais | Tawm | 4 | Tawm | 4 | Tawm | 4 | 26 |
7 | 8 mais | Tawm | 4 | Tawm | 4 | Tawm | 4 | 20 |
| 8 | 16 mais | Tawm | 4 | Tawm | 4 | Tawm | 4 | 28 |
| 9 | 8 mais | Tawm | 4 | Tawm | 4 | Tawm | 4 | 20 |
| 10 | 18 mais | Tawm | 4 | Tawm | 8 | Tawm | 4 | 34 |
| 11 | 12 mais | Tawm | 4 | Tawm | 8 | Tawm | 4 | 28 |
| 12 | 20 mais | Tawm | 4 | Tawm | 8 | Tawm | 4 | 36 |
| 13 | 12 mais | Tawm | 4 | Tawm | 8 | Tawm | 4 | 28 |
| 14 | 20 mais | Tawm | 4 | Tawm | 8 | Tawm | 4 | 36 |
| 15 | 14 mais | Tawm | 4 | Tawm | 8 | Tawm | 4 | 30 |
| 16 | 22 mais | Tawm | 4 | Tawm | 8 | Tawm | 4 | 38 |
| 17 | 14 mais | Tawm | 4 | Tawm | 8 | Tawm | 4 | 30 |
| 18 | 10 mais | Tawm | 4 | Tawm | 4 | Tawm | 4 | 22 |
| 19 | 2-4 mais | Tawm | 2-4 | Tawm | 2-4 | Tawm | Tshem tawm / 26.2 | Yawg! |
Kev Cob Qhia rau Marathon Los Ntawm Ntau Cov Caij Nyoog
Koj qhov kev qhia ntev ntev yuav coj koj mus txog tsawg kawg ntawm ob lub caij.
Koj yuav tsis muaj peev xwm zam tau cov huab cua txawv.