Khiav koj thawj ib nrab Marathon
Nrog koj zoo siab rau koj qhov kev txiav txim siab los cob qhia rau koj tus thawj ib nrab-marathon! Lub sijhawm no (saib cov lus hauv qab no) zoo meej rau tus thawj coj thiab thawj thawj zaug uas yog ib nrab-marathoner uas nws lub hom phiaj yog kom tiav qhov kev sib tw 13.1 mais.
Yuav kom pib qhov kev npaj no, koj yuav tsum tau khiav tsawg kawg yog ob lub hlis thiab yuav tsum muaj ib qhov kev tawm dag zog txog ntawm 8-10 mais hauv ib lub lis piam. Yog tias koj xav tau kev pabcuam hauv kev khiav / taug kev, sim ua qhov kev sim / caij taug kev no ib nrab hnub .
Yog hais tias koj tsis yog tshiab khiav thiab qhov sij hawm kawm no kuj yooj yim heev, sim ua tus tshaj lij pib ua ib nrab hnub rau txoj kev kawm caij nyoog . Los yog pom ntau qhov chaw Marathon Training Plans.
Yog tias koj tsis tau muaj lub cev tsis ntev tas los no, mus ntsib koj tus kws kho mob kom paub meej tias koj tus kws kho mob mus rau ib nrab hnub kev sib tw.
Lus qhia txog cov sijhawm:
Cov hnub Mondays: Cov hnub Mondays feem ntau yog 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.
Hnub Tuesday thiab Thursdays: Tom qab koj sov so , khiav ntawm ib qho paab tsawg (me ntsis sai dua koj txoj kev khiav ntev ntev) rau txoj kev taw qhia. Maj qab thiab ncab tom qab koj khiav.
Cov hnub Wednesdays: Qee cov hnub Wednesdays raug xaiv hnub so. Lwm tus neeg yuav tsum tau kawm cov ntawv sib tw (CT) hnub thaum koj yuav tsum ua ib qho kev ua si sib tw (kev caij tsheb kauj vab, taug kev , ua luam dej, elliptical tus kws qhia ntawv, thiab lwm yam) ntawm kev siv yooj yim-rau-nruab nrab ntawm 30 rau 45 feeb. Nws tseem ua tau zoo los ua kom tag nrho lub cev muaj zog kawm tsawg kawg ib zaug ib lub lim tiam los tsim kom muaj kev ruaj siab rau cov leeg thiab txo kev raug mob.
Zwj hnub: Ua ib txoj haujlwm sib tw (CT) (viav vias, ua luam dej, elliptical tus kws qhia ntawv, thiab lwm yam) ntawm kev siv tau yooj yim-rau-nrab rau 30 mus rau 45 nas this. Yog tias koj hnov mob heev los yog mob hnyav rau hnub Friday, noj hnub so kom txaus. Nws yog qhov tseem ceeb uas koj muaj zog thiab so rau koj hnub vas xaum ntev.
Cov hnub so: Qhov no yog hnub rau koj qhov ntev, qeeb, khiav nrawm.
Khiav lub caij sib dhos ntawm qhov kev sib txuas lus yooj yim, sib paug sib tham. Siv koj txoj kev ua pa raws li koj phau ntawv qhia. Koj yuav tsum tau ua pa yooj yim thiab sib tham tag nrho cov lus zoo thaum koj khiav.
Hnub Sunday: Qhov no yog ib hnub ua haujlwm rov qab. Koj lub luv luv yuav tsum nyob rau ntawm ib qho yooj yim heev (EZ), xis nyob, uas pab kom plab koj cov leeg. Koj tuaj yeem ua tau ib qho kev sib tw khiav / taug kev lossis hla kev tsheb ciav hlau. Tag koj khiav nrog ib co maj mam ncab.
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. Yog tias koj xav hloov txoj kev mus rau ib kauj ruam, saib cov mais mus rau mais kev sib tham .
Beginners 'Ib Nrab Marathon Training Schedule
| Lub lis piam | Hnub Monday | Tuesday | Hnub Wednesday | Hnub Thursday | Hnub vas Xuv | Hnub vas xaum | Hnub Sunday |
| 1 | So | 2 mi | So | 2.5 mi | So | 3 mi | 20-30 feeb EZ khiav los yog hla kev tsheb ciav hlau |
| 2 | So | 2 mais | So | 3 mi | CT los yog so | 4 mi | 20-30 feeb EZ khiav los yog hla kev tsheb ciav hlau |
| 3 | So | 2.5 mi | CT | 3 mi | So | 5 mi | 20-30 feeb EZ khiav los yog hla kev tsheb ciav hlau |
| 4 | So | 3 mi | CT | 4 mi | So | 6 mi | 20-30 feeb EZ khiav los yog hla kev tsheb ciav hlau |
| 5 | So | 3 mi | CT | 3 mi | So | 7 mi | 30 min EZ khiav lossis hla kev tsheb ciav hlau |
| 6 | So | 4 mi | CT | 4 mi | So | 8 mi | 30 min EZ khiav lossis hla kev tsheb ciav hlau |
| 7 | So | 4 mi | So | 4 mi | CT | 9 mi | 30 min EZ khiav lossis hla kev tsheb ciav hlau |
| 8 | So | 4 mi | CT | 3 mi | So | 10 mi | 30 min EZ khiav lossis hla kev tsheb ciav hlau |
| 9 | So | 5 mi | CT | 4 mi | So | 11 mi | So |
| 10 | 30 min EZ khiav lossis hla kev tsheb ciav hlau | 4 mi | So | 3 mi | CT | 12 mi | 30 min EZ khiav lossis hla kev tsheb ciav hlau |
| 11 | So | CT | So | 3 mi | CT | 5 mi | 30 min EZ khiav lossis hla kev tsheb ciav hlau |
| 12 | So | 2 mi | 20 feeb | So | 20 feeb | Haiv Neeg Hnub! | Hnub So! |
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