Tsheb nqaj hlau khiav koj thawj 10K
Tus 10K (6.2 mais) nrug yog nrov heev nrog cov neeg khiav dej num uas nyiam, tshwj xeeb tshaj yog cov neeg uas tau ua qhov kev sib tw 5K, tab sis tsis xav tias lawv npaj txhij rau kev noj rau ib nrab-marathon.
Hauv qab no yog yim lub limtiam kev cob qhia los pab koj mus rau txoj kab kawg. Nws xav tias koj tuaj yeem khiav tsawg kawg 2 mais.
Yog tias koj yeej tsis tau khiav ua ntej, ua raws li cov kauj ruam ntawm theem no rau kev tsim lub hauv paus khiav .
Yog tias koj tab tom nrhiav kev khiav dej num / taug kev, sim ua txoj kev xyaum khiav mus los 10K no . Yog tias lub sijhawm no yooj yim rau koj, sim ua tus pib pib 10K lub sijhawm .
Yog tias koj tsis tau muaj lub cev tsis ntev tas los no, mus ntsib koj tus kws kho mob kom paub tseeb tias kev khiav haujlwm . Tsis txhob hnov qab sov so ua ntej koj dhia, thiab xaus koj cov lus sau nrog txias txias thiab ces ncab.
Lus qhia txog cov sijhawm:
Cov hnub Mondays thiab Fridays: Mondays thiab Fridays yog cov hnub so . Kev so yog qhov tseem ceeb rau koj txoj kev rov zoo los ntawm kev tiv thaiv thiab kev raug mob , yog li tsis txhob pom zoo hnub so. Koj cov leeg ua tau thiab kho lawv tus kheej thaum koj so. Yog li ntawd, yog tias koj khiav txhua hnub tsis tau noj hnub, koj yuav tsis pom ntau txoj kev txhim kho. Nws kuj zoo rau qee zaum tau txais kev puas hlwb ntawm khiav. Yog tias koj khiav txhua txhua hnub, koj tuaj yeem tau txais burnt los yog raug mob sai heev.
Hnub Zwj Hli thiab Khib Haum: Khiav ntawm kev sib txuas lus , sib txuas sib tham txog qhov kev taw qhia kom paub nqi.
Koj yuav tsum tau hais lus thiab nqus tau yooj yim ntawm no pace. Yog tias koj ua pa tsis tau tswj, koj yuav tsum qeeb qeeb lossis ua kev mus so. Yog hais tias koj xav tias zoo nyob rau hauv lub mais dhau, tuaj tos me ntsis kom koj khiav ntawm koj txoj kev sib tw 10K.
Cov hnub so: Qhov no yog qhov koj niaj hnub khiav ntev.
Tom qab koj sov so, khiav ntawm lub siab, sib tham pace rau qhov kev taw qhia kev dhia nkag.
Yog tias koj khiav nraum zoov, thiab koj tsis paub tseeb tias koj nyob nraum khiav li cas, koj tuaj yeem txiav txim siab tawm lub nqi kev siv los ntawm kev siv xws li MapMyRun.com, tus ciav app xws li RunKeeper, lossis saib GPS.
Cov hnub Wednesdays: Ua ib qho kev sib tw (CT) kev ua si (caij npav, ua luam dej, elliptical tus kws qhia) kom yooj yim rau nruab nrab 30 rau 40 feeb. Muaj zog-kev cob qhia kuj tseem siv tau kom muaj zog thiab ntau raug mob-tiv taus. Yog tias koj hnov mob me heev los yog mob heev, so kom txaus.
Hnub Sunday: Qhov no yog ib hnub ua haujlwm rov qab. Koj txoj kev khiav yuav tsum nyob rau ntawm ib qho yooj yim, xis pace, uas pab kom plab koj cov leeg. Los yog, koj tuaj yeem ua ib qho kev sib tw khiav / taug kev rau lub sijhawm pes tsawg los yog tus hla ciav hlau.
Nco Ntsoov:
Koj tuaj yeem hloov sijhawm kom haum koj lub sijhawm. Yog li ntawd, yog tias koj tsis txaus siab rau lwm hnub thiab xav ua haujlwm rau hnub Monday los yog Friday, nws yuav zoo dua rau hnub so rau kev khiav ib hnub.
Beginner Runners '10K Lub Sijhawm Kawm
| Lub lis piam | Hnub Monday | Tuesday | Hnub Wednesday | Hnub Thursday | Hnub vas Xuv | Hnub vas xaum | Hnub Sunday |
| 1 | So | 1.5 m khiav | CT los yog so | 1.5 m khiav | So | 2 m khiav | 25-30 feeb khiav los yog CT |
| 2 | So | 2 m khiav | CT los yog so | 2 m khiav | So | 2.5 m khiav | 25-30 feeb khiav los yog CT |
| 3 | So | 2.5 m khiav | CT los yog so | 2 m khiav | So | 3.5 m khiav | 30-35 feeb los sis CT |
| 4 | So | 2.5 m khiav | CT los yog so | 2 m khiav | So | 3.5 m khiav | 35 min khiav los yog CT |
| 5 | So | 3 m khiav | CT los yog so | 2.5 m khiav | So | 4 m khiav | 35-40 feeb los sis CT |
| 6 | So | 3 m khiav | CT | 2.5 m khiav | So | 4.5 m khiav | 35-40 feeb los sis CT |
| 7 | So | 3.5 m khiav | CT | 3 m khiav | So | 5 m khiav | 40 feeb los sis CT |
| 8 | So | 3 m khiav | CT los yog so | 2 m khiav | So | So | 10K Haiv neeg! |
Cov Lus Nug Txog Cov Neeg Sib Tw
Tej zaum koj yuav muaj ntau ntau cov lus nug thiab kev txhawj xeeb thaum npaj tau rau koj 10K. Tau cov lus teb rau cov lus nug uas nquag tuaj thaum cov neeg khiav dej num kawm rau 10K haiv neeg.
- Thaum Twg Kuv Yuav Tsum Tau Kuv Cov Tsuag Tshem Tawm?
- Thaum Twg Puas Tias Nws Khiav Mus Los Ntawm Mob?
- Kuv Puas Yuav Tau Noj Yug Ua Ntej Raug Tawm lossis Haiv Neeg?
- Nws zoo dua los khiav ntawm sab nraud los yog ntawm ib lub caij ciav hlau?
- Yuav Ua Li Cas Yog Kuv Yuav Tau Txiav Txim Los Ntawm Txoj Kev Kawm?
- Kuv Yuav Ua Li Cas Thiaj Tsis Muaj Dej Txhaum Rau Chav Dej Thaum Twg?
- Kuv Puas Tuaj Yeem Mus Taug Kev Rau Hauv Haiv Neeg?
Haiv Neeg Lub Hnub Xyoo
Ua tshee sim khiav ib 10K? Tau txais kev pab tswv yim txog kev sib tw khiav zoo.
- Tswv yim rau koj thawj 10K haiv neeg
- Cov Tswv Yim rau Kev Sib Tham nrog Cov Haiv Neeg Ua Ntej (Pre-Race Jitters)
- Cov Tswv Yim Mentsuam Los Ua Kev Ncaj Ncees
- Cov Kev Sib Tw Raug Sib Luag
- Yuav Ua Li Cas Siv Dej Los ntawm Kev Pab Khoom Noj
- Txoj Kev Haiv Neeg Txoj Kev Haiv Neeg
- Kuv Yuav Tsum Khiav Hnub Ua Ntej?
- Yuav ua li cas nrog kev sib tw ntawm haiv neeg
- Yuav Siv Cov Porta-Potties rau Hnub Nyoog Hnub