Koj puas xav khiav ib nrab lub caij ua ke tab sis tsis muaj sijhawm txaus los cob qhia? Nws tau npaj rau kev npaj rau kev sib tw 13.1 mais nrog peb lub hom phiaj khiav ib lim piam. Yog tias koj lo rau lub sij hawm kawm no, nws tseem ua tau kom koj tuaj yeem khiav koj lub sijhawm ib nrab hnub marathon.
Lub hom phiaj ntawm 16 lub lis piam ib nrab hnub no yog xyuas raws peb qho tshwj xeeb: lub caij dhau los, lub caij sib tw, lub caij sib tw, thiab lub caij ntev.
Koj tuaj yeem ua peb sau rau txhua qhov kev txiav txim rau lub lim tiam, tab sis qhov kev zov me nyuam ua qhov zoo tshaj plaws yog tias koj cia tsawg kawg ib hnub ntawm qhov tseem ceeb khiav. Rau lwm hnub, koj raug txhawb kom hla kev tsheb ciav hlau , muaj ib hnub so kom txaus, los yog ua tau yooj yim khiav.
Qhov kev pabcuam no yog npaj rau cov neeg khiav dejnum khiav khiav tsawg kawg ib nrab lub vev thab nyub, muaj ib txoj hauv kev tsawg kawg 15 mais tauj ib lub limtiam, thiab tuaj yeem khiav tau ntev txog 8 mais ib zaug. Yog tias koj tsis nyob rau theem ntawd, koj tuaj yeem sim sim ua ib nrab hnub rau marathon . Los yog, tau ntau tshaj ib nrab txoj kev npaj rau txoj kev kawm rau ntau ntau thiab tsawg lub sij hawm kawm.
Koj yuav tsum tau muaj kev kwv yees rau ob peb yam tseem ceeb kom ua tau cov kev ua hauj lwm zoo no. Lub luv thiab tempo khiav yog raws li koj 10K pace, yog li nws yuav pab tau kom tiav ib 10K ob peb lub hlis dhau los. Koj tuaj yeem siv qhov sib txawv ntawm haiv neeg ntawd los ntsuas koj lub Target Half Marathon Pace (THMP), los yog koj lub hom phiaj.
Koj yuav tsum tau siv lub THMP rau qee qhov koj ntev khiav.
Koj tuaj yeem siv tau qhov kev sib tw ntawm cov neeg sib tw no kom tau ib qho kev ntsuas ntawm koj lub sijhawm ib nrab hnub los ntawm kev siv lub sijhawm dhau los ntawm kev sib tw ntawm lwm qhov chaw.
Peb Lub Caij Hauv Hli Ib Lim Piam
Ntawm no yog cov lus piav qhia ntawm peb qhov tseem ceeb sau koj yuav tau ua txhua lub lim tiam. Cov ntsiab lus nyob rau ntawm ntau npaum li cas khiav thiab thaum twg pace rau txhua tus ntawm cov sau muaj nyob rau hauv lub sijhawm teev tseg hauv qab no.
Tempo Run (TR): Tempo sau pab koj tsim koj lub chaw pib, uas yog qhov tseem ceeb rau kev sib tw ceev dua. Rau feem ntau cov tempo khiav, koj mam li pib thiab tiav nrog ib co mais ntawm ib qho yooj yim, xis pace. Rau lub luv tempo sau (3 mais los yog hauv qab), koj yuav tsum khiav ntawm lub sij hawm dhia khiav ntawm txoj kev khiav, koj yuav tsum khiav ntawm koj txoj kev sib tw 10K. Yog tias koj tsis paub meej txog koj txoj kev sib tw 10K, koj yuav tsum khiav ntawm ib qho pace uas pom tau zoo heev. Ntev mus ntev tshaj (tshaj li ntawm peb mais), koj yuav tsum khiav ntawm lub sij hawm ntawm koj tus 10K pace + 15 feeb / mais.
Ntev mus dhia (LR): Ib txhia ntev khiav yuav ua tiav ntawm kev sib txuas lus, sib tham pace rau qhov kev taw qhia kom paub nqi. Lwm tus yuav ua tiav raws li cov phiaj xwm, raws li koj qhov kev sib tw ib nrab marathon pace (THMP). Txhua lub sij hawm ntev ua rau lub caij tom ntej, yog li nws tseem ceeb heev uas koj tau txais hauv koj lub caij luv luv txhua lub lim tiam, yog li koj tsis ua kom loj dhia hauv qib dhia thiab yuav raug mob.
Kws Dhau Lawm (IR): Qhov luv luv yog rov ua dua ntawm ib lub nrug (xws li, 400m) ntawm koj tus 10K pace thiab tom qab ntawd thiab kev rov ua haujlwm tom qab txhua lub sijhawm. Piv txwv, 8 x 400m ntawm 10K pace nrog 90 thib ob rov qab nyob nruab nrab ntawm , yuav txhais tau tias khiav tag nrho ntawm yim 400m repeats nrog 90 vib nas this khiav ntawm yooj yim, rov qab ua pace nyob nruab nrab ntawm repeats.
Ntais sau tau ua nyob txhua qhov chaw, tab sis nws yooj yim ua rau lawv taug qab. Yog tias koj nyiam treadmill khiav , nws kuj yog yooj yim los ntsuas koj nrug deb thiab pace rau ntawm lub looj koov.
Koj yuav tsum tau sov ua ntej thaum yooj yim ua ntej pib lub sij hawm. Tom qab ntawd, ua cov txheej xwm / rov ua dua rau cov txheej txheem ntawm rov qab. Tag nrho koj cov sij hawm nrog 10-feeb cooldown.
Ua Yooj Ywg Los thiab Kev Tiv Thaiv Yav Dhau Los: Kev cob qhia hla kev los yog yoojyim yooj yim yuav ua tau rau lwm hnub ntawm lub lim tiam, raws li koj lub sijhawm tso cai. Nws tau pom zoo tias koj siv tsawg kawg ib hnub so kom txaus txhua lub lim tiam. Yooj yim khiav yuav tsum tau ua ntawm kev sib txuas lus, sib tham pace.
Koj yuav tsum tau ua pa yooj yim thiab tsis txhob tawm tsam los ntawm koj txoj kev khiav.
Hla kev cobqhia yog ib yam kev ua si uas tsis yog khiav ntawm qhov koj nyiam, xws li kev caij tsheb kauj vab, rowing, da dej, yoga, lossis kev xyaum ua haujlwm. Koj yuav tsum tau ua yam ntxim saib ntxim ua hauv ib qho siv. Muaj zog-kev cob qhia muaj ntau yam kev pab rau cov neeg khiav dej num thiab yog ib txoj kev kawm zoo tshaj plaws. Tsom tau ua tsawg kawg yog ib hnub ntawm qhov kev cob qhia zoo rau ib lub lim tiam; ob hnub hauv ib lub lim tiam yog qhov zoo dua. Koj qhov kev ua haujlwm tsis muaj zog yuav tsis tas yuav ntev lossis mob siab heev, thiab yuav ua tau yam tsis muaj qhov hnyav lossis cov cav tov, xws li hauv cov qauv kev xyaum no .
Lus Cim: Cov cua sov thiab cov cooldowns yuav tsum tau ua thaum yooj yim pace.
Peb Hnub Lub Lis Piam Ib Nrab Ib Nrab Marathon Training Plan
Lub lim tiam 1:
- Khiav # 1: Tempo khiav (TR): 2 mais yooj yim pace rau sov so; 2 mais ntawm luv tempo pace; 2 mais cooldown
- Khiav # 2: Lub caij ua haujlwm nruab nrab (IR): 10 feeb kev sov so; 8 x 400m ntawm 10K pace nrog 90 thib ob rov qab (yooj yim pace) nyob nruab nrab ntawm; 10 feeb cooldown
- Khiav # 3: Ntev mus ntev (LR): 8 mais kev yooj yim, xis nyob
Lub Limtiam 2:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 2 mais ntawm luv tempo pace; 2 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 5 x 800m ntawm 10K pace nrog 90 thib ob rov qab ua haujlwm ntawm; 10 feeb cooldown.
- Khiav # 3: LR: 9 mais ntawm THMP (lub hom phiaj ib nrab marathon pace) + 30 feeb / mais
Lub lim tiam 3:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 2 mais ntawm luv tempo pace; 2 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 4 x 800m ntawm 10K pace + 4 x 400m, tag nrho nrog 90 thib ob rov qab rau ntawm; 10 feeb cooldown.
- Khiav # 3: LR: 10 mais ntawm yooj yim, xis pace
Lub Limtiam 4:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 1 mais ntawm luv tempo pace; 1 mais yooj yim; 1 mais ntawm luv tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 4 x 1200m ntawm 10K pace, nrog 400m rov qab rau ntawm; 10 feeb cooldown.
- Khiav # 3: LR: 11 mais ntawm THMP + 30 feeb / mais
Lub lim tiam 5:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 3 mais ntawm luv tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 6 x 800m ntawm 10K pace, nrog 90 thib ob rov qab rau ntawm; 10 feeb cooldown.
- Khiav # 3: LR: 10 mais ntawm yooj yim, xis pace, mam li tag nrog 2 mais ntawm THMP
Limtiam 6:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 4 mais ntawm ntev tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 10 x 400m ntawm 10K pace nrog 90 thib ob rov qab rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 13 mais ntawm yooj yim, xis pace
Limtiam 7:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 4 mais ntawm ntev tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m ntawm 10K pace, nrog 400m rov ua haujlwm ntawm; 10 feeb cooldown
- Khiav # 3: LR: 11 mais ntawm THMP + 30 feeb / mais
Lub lim tiam 8:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 3 mais ntawm luv tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 3 x 1600m ntawm 10K pace, nrog 400m rov qab nyob rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 11 mais ntawm yooj yim, xis pace
Lub Limtiam 9:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 5 mais ntawm ntev tempo pace; 5 feeb cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 6 x 800m ntawm 10K pace, nrog 90 thib ob rov qab rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 12 mais ntawm THMP + 30 feeb / mais
Lub 10 Hli:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 4 mais ntawm ntev tempo pace; 5 feeb cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 200m, 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 200m ntawm 10K pace, nrog 400m rov ua haujlwm ntawm; 10 feeb cooldown
- Khiav # 3: LR: 10 mais ntawm yooj yim, xis pace, mam li tag nrog 2 mais ntawm THMP
Lub lim tiam 11:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 4 mais ntawm ntev tempo pace; 5 feeb cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m ntawm 10K pace, nrog 400m rov qab rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 10 mais ntawm THMP + 30 feeb / mais
Lim piam 12:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 3 mais ntawm luv tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 4 x 1600m ntawm 10K pace, nrog 400m rov qab rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 14 mais kev yooj yim, xis nyob
Lub Limtiam 13:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 3 mais ntawm luv tempo pace; 2 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m ntawm 10K pace, nrog 400m rov qab rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 10 mais ntawm yooj yim, xis pace, mam li tag nrog 2 mais ntawm THMP
Lub Limtiam 14:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 4 mais ntawm ntev tempo pace; 5 feeb cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 6 x 800m ntawm 10K pace, nrog 400m rov qab rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 12 mais ntawm THMP + 30 feeb / mais
Limtiam 15:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 4 mais ntawm ntev tempo pace; 5 feeb cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 4 x 1600m ntawm 10K pace, nrog 400m rov qab rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 6 mais ntawm yooj yim, xis pace
Lub Limtiam 16:
- Khiav # 1: IR: 10 feeb cua sov; 6 x 400, nrog 400m rov qab los ntawm; 10 feeb cooldown
- Khiav # 2: 3 mais yooj yim pace
- Khiav # 3: Hli hnub! 13,1 mais ntawm THMP
Ib nrab ntawm Marathon Racing Tips
Los khiav koj qhov kev zoo tshaj ib nrab hnub, koj yuav tsum tau npaj siab rau kev sib tw rau haiv neeg 13.1 mais. Tau txais tswv yim seb yuav ua li cas thiaj li muaj kev sib tw nrog kev puas siab puas ntsws hauv koj lub sijhawm ib nrab hnub. Koj yuav tsum npaj kom txhij rau qee qhov tsis xis nyob, tshwj xeeb tshaj yog nyob rau hauv qhov kawg ntawm txoj kev sib tw. Nov yog qee cov lus qhia txog kev tsis sib haum xeeb thaum sib tw thiab sib zog ua tiav .