12 Lub Limtiam npaj siab khiav koj qhov kev zoo tshaj ib nrab ntawm marathon
Yog li koj yog ib tug neeg khiav kev paub thiab koj vam tias yuav tsum tau coj koj txoj kev kawm ib nrab hnub (13.1 mais) rau qib tom ntej. Siv lub sijhawm no 12 lub lim tiam los pab koj khiav koj tus kheej cov ntaub ntawv (PR) hauv koj daim npav tom ntej no.
Qhov no yog qhov Half Marathon Training Plan Right for you?
Kom pib qhov kev npaj no, koj yuav tsum tau khiav li tsib hnub hauv ib lub lim tiam thiab khiav tau mus txog 8 mais.
Yog tias koj tsis tuaj yeem mus txog qhov ntawd, koj tuaj yeem sim sim teem caij rau nrab nrab-marathon .
Ib nrab-Marathon Training Schedule rau Advanced Runners
| Lub lis piam | Hnub Monday | Tuesday | Hnub Wednesday | Hnub Thursday | Hnub vas Xuv | Hnub vas xaum | Hnub Sunday |
| 1 | CT | 35 feeb | So | 5 mi | So | 7 mi | 3 mi EZ |
| 2 | CT | 6 x 400 IW | So lossis CT | 35 feeb | So lossis CT | 9 mi | 3 mi EZ |
| 3 | CT | 35 feeb | So lossis CT | 5 mi | So | 10 mi | 3 mi EZ |
| 4 | CT | 4 x 800 IW | So lossis CT | 40 feeb | So | 8 mi | 3.5 mi EZ |
| 5 | CT | 6 toj rov qab ua dua | CT | 35 feeb | So | 9 mi | 3.5 mi EZ |
| 6 | CT | 7 toj rov qab | CT | 40 mi tempo khiav | So | 11 mi | 3 mais EZ |
| 7 | CT | 8 x 400 IW | So lossis CT | 40 feeb | So | 13 mi (xeem 3 ntawm haiv neeg pace) | 4 mi EZ |
| 8 | CT | 5 x 800 IW | So lossis CT | 35 min khiav mus los | 3 mais EZ | So | 10K haiv neeg |
| 9 | CT | 8 toj rov qab ua dua | So lossis CT | 45 feeb | So | 10 mi | 4 mi EZ |
| 10 | CT | 7 x 400 IW | So lossis CT | 35 feeb | So | 14 mi (lub xeem 4 ntawm haiv neeg pace) | 4 mi EZ |
| 11 | CT | 40 feeb | So | 4 mi haiv neeg pace | So | 5 mi | 3 mi EZ |
| 12 | So | 4 mi | 30 feeb 10K pace | 3 mi | So | 20 feeb | Haiv Neeg Hnub! |
Cov ntsiab lus ntawm Txoj Kev Npaj Kawm Zej Zog Ib nrab
Hla kev cob qhia (CT): Kev ua haujlwm hla kev pub koj pub koj cov pob qij txha thiab khiav cov leeg ntaw thaum tseem ua haujlwm ntawm koj daim cardio.
Thaum lub sij hawm hu rau CT, ua ib qho kev ua si lwm yam tshaj li khiav (caij npav, ua luam dej, elliptical tus kws qhia) ntawm kev siv zog li 45 rau 60 feeb. Koj tseem yuav tau txais txiaj ntsim los ntawm kev ua 15 feeb ntawm lub zog-kev cob qhia ob zaug txhua lub lim tiam.
Tempo Run: Tempo sau pab koj pib tsim koj lub chaw pib, uas yog qhov tseem ceeb rau kev sib tw ceev dua.
Txog kev ua haujlwm 40 xuab moos, piv txwv, pib qhov koj khiav nrog 5 mus rau 10 feeb ntawm kev yoojyim, tom qab 15 mus rau 20 feeb ntawm kev khiav qeeb qeeb txog 10 feeb qeeb qeeb dua koj txoj kev 10K. Xaus nrog 5 mus rau 10 feeb tso txias. Yog hais tias koj tsis paub meej koj tus 10K pace, khiav ntawm ib pace uas pom tau tias "zoo hnyav."
Lub sijhawm ua haujlwm (IW): Tom qab sov so, khiav ntawm 400 metres (ib kab ntawm ntau qhov lem), thiab rov qab los ntawm taug kev los yog taug kev ntawm 400 meters. Piv txwv li, 3 x 400 xav tau peb yam 400s, nrog 400 m rov qab ua ke ntawm. Rau lub 800 meter intervals, khiav 800 metres (ob tug hauv thaj chaw ntau qhov lem) ntawm koj qhov kev sib tw 5K thiab tom qab ntawd rov qab rau 800 meters nyob rau ntawm qhov sib txawv.
So: So tseem ceeb heev 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. Hnub Friday yog ib hnub zoo rau kev so, raws li koj yuav tau khiav rau hnub Thursday thiab yuav muaj koj qhov ntev tshaj plaws ntawm lub lim tiam rau hnub Saturday.
Hnub vas xaum ntev ntev: Tom qab koj tuaj yeem sov so , khiav ntawm lub siab nyiam mus rau qhov kev dhia dej taws. Xyuas kom koj txias thiab ncab tom qab koj khiav. Yog tias feem ntau ntawm koj tus khiav haujlwm yog ntawm txoj kev, thiab koj tsis paub meej tias koj nyob deb npaum li cas, koj tuaj yeem txiav txim siab tawm ntawm kev nqis tes los ntawm kev siv cov kev pab xws li MapMyRun.com.
Los yog, koj tuaj yeem tsav koj txoj hauv kev hauv koj lub tsheb ua ntej thiab ntsuas qhov kev siv tsheb uas siv koj lub voj voos hauv tsheb.
Hnub Sunday: Qhov no yog ib hnub ua haujlwm rov qab. Koj txoj kev khiav yuav tsum nyob ntawm EZ yooj yim, pace yooj yim, uas pab kom plab koj cov leeg thiab tau txais koj lub cev thiab lub hlwb siv khiav ntawm nkees ceg.
Kev Tawm Haiv Neeg: Tuaj raws sij hawm no tau pom zoo rau kev sib tw 10K rau lub limtiam 8 kom koj xyaum tau sib tw thiab tau txais kev paub ntawm koj lub cev. Yog tias koj tuaj yeem nrhiav tsis tau tus 10K uas yog hnub so, koj tuaj yeem ua haiv neeg luv luv, lossis ua rau lub limtiam 9 lossis 10.
Hloov Hnub: Koj tuaj yeem hloov hnub kom haum raws koj lub sijhawm.
Yog hais tias koj tsis khoom ib hnub, nws zoo heev swap ib hnub so rau ib hnub khiav.