Lub sij hawm yoov thaum twg koj nyob nraum khiav ntawm txoj kev ua haujlwm hauv kev ua haujlwm txij thaum koj yuav tsum tau them nyiaj rau koj lub sijhawm luv. Lub tswv yim yog tias koj nce thiab nqis ib qho "pyramid" los ntawm kev pib koj lub caij nyoog nyuaj ntawm ib ntu feeb, nce mus txog tsib feeb, ces ua haujlwm rov qab mus rau ib feeb.
Koj tuaj yeem ua tau rau ib qho chaw pw lossis sab nraum zoov (nrog rau kev saib xyuas, tau kawg.)
Pyramid Speed Workout
| Ntaus | Yuav ua li cas khiav |
| Sov so | 5 feeb - taug kev / qeeb qeeb |
| Ua haujlwm luv | 1 feeb ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau 1 feeb. |
| Ua haujlwm luv | 2 feeb ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau 2 feeb. |
| Ua haujlwm luv | 3 feeb ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau 2 feeb. |
| Ua haujlwm luv | 4 feeb ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau 2 feeb. |
| Ua haujlwm luv | 5 feeb ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau 2 feeb. |
| Ua haujlwm luv | 4 feeb ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau 2 feeb. |
| Ua haujlwm luv | 3 feeb ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau 2 feeb. |
| Ua haujlwm luv | 2 feeb ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau 2 feeb. |
| Ua haujlwm luv | 1 feeb ntawm 5K haiv neeg pace |
| Txias cia | Maj mam dhia 5 feeb. |
Pyramid Speed Interval rau Track
Qhov kev ua haujlwm no zoo ib yam li cov kev ua haujlwm saum toj no, tabsis nws yooj yim dua ua qhov 400m ntawm sab hauv lossis sab nraum zoov.
Lub tswv yim yog tias koj nce thiab nqis ib qho "pyramid" los ntawm kev pib rau koj lub nrog lub lap (400m), ntxiv lwm tus taw kom txog thaum koj mus txog plaub cegs, thiab tom qab ntawd ua haujlwm rov qab rau ib leeg.
| Ntaus | Yuav ua li cas khiav |
| Sov so | 5 feeb - taug kev / qeeb qeeb |
| Ua haujlwm luv | 1 kis (400m) ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau ib nrab ntawm cov sijhawm ua haujlwm. |
| Ua haujlwm luv | 2 laps (800m) ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau ib nrab ntawm cov sijhawm ua haujlwm. |
| Ua haujlwm luv | 3 laps (1200m) ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau ib nrab ntawm cov sijhawm ua haujlwm. |
| Ua haujlwm luv | 4 laps (1600m) ntawm 5K sib xeem khiav pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau ib nrab ntawm cov sijhawm ua haujlwm. |
| Ua haujlwm luv | 3 laps (1200m) ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau ib nrab ntawm cov sijhawm ua haujlwm. |
| Ua haujlwm luv | 2 laps (800m) ntawm 5K haiv neeg pace |
| So lub caij nyoog | Rov qab (yooj yim pace) rau ib nrab ntawm cov sijhawm ua haujlwm. |
| Ua haujlwm luv | 1 kis (400m) ntawm 5K haiv neeg pace |
| Txias cia | Maj mam dhia 5 feeb. |