Yuav ua li cas los txhim kho koj lub sij hawm 5K
Li ntawd, koj twb khiav tsawg kawg ib 5K kev sib tw thiab tam sim no koj nyob nraum tsiv rau koj lub hom phiaj tom ntej: Kev txhim kho koj lub sijhawm! Mus cuag tau tus kheej cov ntaub ntawv (PR) nyob rau hauv lub 5K, koj mam li twv yuav raug hu ntxiv rau kev cob qhia ceev rau koj txoj kev kawm, yog tias koj tsis tau. Hauv qab no yog yim-lub lim tiam 5K kev cob qhia los pab koj khiav koj tus ceev tshaj 5K. Yog hais tias lub sijhawm no tuaj yeem tshwm sim rau koj nyuaj, sim ua tus pib 5K txoj kev kawm sijhawm .
Yog tias nws zoo nkaus li yooj yim, sim cov sij hawm 5K txog kev kawm yav dhau los .
Lus qhia txog cov sijhawm:
Hla kev cob qhia (CT): Kev ua haujlwm hla kev rau koj pub koj cov pob qij txha thiab khiav cov leeg ua haujlwm, 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 (piv txwv li, caij tsheb kauj vab, ua luam dej, elliptical tus kws qhia) ntawm kev siv zog li 45 rau 60 feeb.
Tempo Run: Tempo sau pab koj tsim koj lub chaw pib , uas yog qhov tseemceeb rau kev ceev 5K sib xeem khiav. Pib koj khiav nrog 5 mus rau 10 feeb yoojyim, khiav txuas ntxiv nrog rau 15 mus rau 20 feeb khiav ze koj tus 10K pace (tab sis tsis nyob rau ntawm haiv neeg pace), thiab tag nrog 5 mus rau 10 feeb 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 chaw), thiab rov qab los ntawm taug kev los yog taug kev ntawm 400 meters.
Thiaj li 3 x 400 xav tau peb yam 400s, nrog rau 400 m rov qab los ntawm. Xyuas kom koj txias nrog 10-feeb yooj yim jog.
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. Yog li ntawd, yog tias koj khiav txhua hnub tsis tau noj hnub, koj yuav tsis pom ntau txoj kev txhim kho.
Fridays yog ib hnub zoo rau kev so vim koj nyuam qhuav tau ua haujlwm rau hnub Thursday thiab koj tau khiav ntawm lub lim tiam tag kis.
Hnub vas Xaum ntev ntev: Tom qab koj tuaj yeem sov so , khiav ntawm lub siab, sib tham pace rau qhov kev taw qhia kev dhia dej. Xyuas kom koj txias thiab ncab tom qab koj khiav. Yog hais tias feem ntau ntawm koj tus khiav ntawm txoj kev thiab koj tsis paub meej tias koj nyob deb npaum li cas, koj tuaj yeem txiav txim siab tawm qhov kev siv nqi los ntawm kev siv cov apps lossis cov chaw xws li MapMyRun.com los yog RunKeeper. Los yog, koj tuaj yeem tsav koj txoj hauv kev hauv koj lub tsheb 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 xis, uas pab kom plab koj cov leeg.
Nco Ntsoov:
Koj tuaj yeem hloov sijhawm kom haum koj lub sijhawm. Tsuas yog xyuas kom koj tsis txhob ua ob txoj haujlwm ceev ceev ob hnub ua ke.
5K Cov Caij Nyoog Pab Rau Cov Menyuam Uas Nruab Nrab
| Lub lis piam | Hnub Monday | Tuesday | Hnub Wednesday | Hnub Thursday | Hnub vas Xuv | Hnub vas xaum | Hnub Sunday |
| 1 | CT los yog so | 3 x 400 IW | 2 m khiav | 30 feeb | So | 5 m khiav | 30 feeb EZ |
| 2 | CT los yog so | 4 x 400 IW | 2 m khiav | 30 feeb | So | 5 m khiav | 35 feeb EZ |
| 3 | CT los yog so | 4 x 400 IW | 3 m khiav | 30 feeb | So | 6 m khiav | 35 feeb EZ |
| 4 | CT los yog so | 5 x 400 IW | 3 m khiav | 35 feeb | So | 6 m khiav | 40 feeb EZ |
| 5 | CT los yog so | 5 x 400 IW | 3 m khiav | 35 feeb | So | 7 m khiav | 35 feeb EZ |
| 6 | CT los yog so | 6 x 400 IW | 3 m khiav | 40 feeb | So | 6 m khiav | 40 feeb EZ |
| 7 | CT los yog so | 6 x 400 IW | 3 m khiav | 40 feeb | So | 7 m khiav | 45 feeb EZ |
| 8 | CT los yog so | 3 m khiav | 30 feeb ntawm lub sijhawm | 2 m khiav | So | So | 5K Haiv neeg! |
Cov Lus Nug Txog Cov Neeg Sib Tw: Cov lus qhia txog kev npaj rau koj 5K.
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