Beginner, Intermediate, thiab Tshaj Lij
Yog tias koj kos npe rau kev sib tw 10K (6.2 mais) uas muaj li ib hlis dhau los, koj tseem muaj sijhawm kom npaj txhij rau koj haiv neeg. Hauv qab no yog peb qhov kev cob qhia rau cov neeg pib, nrab, lossis qib siab dhau los uas xav khiav 10 k hauv plaub lub lim tiam.
Pib Txheej Txheem
Tag nrho peb lub sijhawm teem nrog cov kev ua haujlwm hauv qab no rau hauv txoj haujlwm kev cob qhia.
- Ntev sau (LR): Koj tsis yog kev kawm rau qhov kev tshwm sim ntev, tab sis ntev ntev yuav pab koj tsim koj lub zog, uas yog qhov tseem ceeb hauv 10K sib xeem khiav. Koj yuav tsum ua koj ntev ntev ntawm tus nyiam, sib tham pace. Koj yuav tsum tau ua pa yooj yim thiab tham nrog cov kab lus kom tiav.
- Yooj yim khiav (ER): Cov no yuav tsum tau ua los ntawm lub dag zog zoo.
- Kev so thiab kev sib tw (CT) hnub: Hnub so, koj tuaj yeem siv tau hnub so los yog ua qee txoj kev kawm yooj yim (CT) , xws li caij tsheb kauj vab, da dej, yoga , lossis lwm yam kev lom zem. Muaj zog-kev cob qhia tsis tshua muaj txiaj ntsig rau kev tiv thaiv kev raug mob thiab kev ua kom zoo dua ntxiv. Tuav teebmeem ua haujlwm rau koj li niaj zaus mus rau ob peb zaug ib lub lim tiam.
Yog tias koj khiav nraum zoov, koj tuaj yeem ntsuas koj txoj kev siv lub vev xaib xws li MapMyRun los yog siv ib tug khiav app xws li RunKeeper los yog Strava.
Pib sijhawm 10K Lub Sijhawm Kawm
Txawm hais tias lub sijhawm no yog rau cov neeg tuaj tshiab, tsis txhob pib nws yog tias koj tsis ua haujlwm rau tsawg kawg peb lub hlis dhau los. Qhov zoo tshaj, kom pib qhov kev cob qhia no, koj yuav tsum tau ua haujlwm ob peb hnub hauv ib lub lim tiam thiab tuaj yeem khiav mus txog 3 mais. Yog tias koj tsis txaus siab txog qhov ntawd, sim ua haujlwm txog li 1 mais lossis txog 2 mais hauv plaub lub limtiam.
Lub Lim Piam 1
- Hnub 1 : 30 feeb CT los yog So
- Hnub 2 : 2 mais ER
- Hnub 3 : 30 feeb YOG los yog So
- Hnub 4 : 2 mais ER
- Hnub 5 : So
- Hnub 6 : 3 mais LR
- Hnub 7 : 2 mais kev taug kev lossis mus so
Lub Limtiam 2
- Hnub 1 : 30 feeb CT los yog So
- Hnub 2 : 2.5 mais ER
- Hnub 3 : 30 feeb YOG los yog So
- Hnub 4 : 2.5 mais ER
- Hnub 5 : So
- Hnub 6 : 4 mais LR
- Hnub 7 : 2 mais kev taug kev lossis mus so
Lub Lim Piam 3
- Hnub 1 : 30 feeb CT los yog So
- Hnub 2 : 3 mais ER
- Hnub 3 : 30 feeb YOG los yog So
- Hnub 4 : 3 mais ER
- Hnub 5 : So
- Hnub 6 : 5 mais LR
- Hnub 7 : 2 mais kev taug kev lossis mus so
Lub Lim Piam 4
- Hnub 1 : 3 mais ER
- Hnub 2 : 30 feeb YOG los yog So
- Hnub 3 : 3 mais ER
- Hnub 4 : So
- Hnub 5 : 2 mais ER
- Hnub 6 : So
- Nub 7 : Hli nub
Intermediate / Kev Ntsuam Xyuas Tag Nrho
Lub sijhawm plaub-lub lim tiam nruab nrab thiab cov qib 10K sib txuas nrog qee cov kev qhia ntxiv rau txoj kev kawm.
- Tempo sau (TR): Tempo sau pab koj tsim koj lub chaw pib, uas yog qhov tseem ceeb rau kev sib tw ceev ceev. Pib koj khiav nrog 10 feeb yoojyim khiav, ces mus ntxiv txog li 20 mus rau 25 feeb ntawm li ntawm 10 feeb ib mais qeeb qeeb dua koj txoj kev sib tw 10K , thiab xaus nrog 10 feeb txias. Yog tias koj tsis paub tseeb tias koj txoj kev sib tw 10K yog khiav li cas, "khiav ceev" uas koj muaj peev xwm tswj tau 20 mus rau 25 feeb.
- 10K lub sijhawm khiav haujlwm: Khiav koj cov kev ua haujlwm nrog koj ntawm 10K haiv neeg, nrog ob-feeb yoojyim yooj yim-rov qab ua haujlwm ntawm txhua lub sijhawm. Koj yuav tsum pib thiab ua kom tiav cov kev ua haujlwm nrog ib mais ntawm kev yoojyim khiav kom sov thiab txias.
- Hill Repeats (HR): Rau koj toj rov qab , xaiv ib toj roob li 200 txog 400 meters ntev uas tsis dhau ntxhab. Sim khiav ntawm koj txoj kev sib tw 10K. Rov qab los toj roob toj ib qho yooj yim. Koj ua tsis taus pa yuav tsum tsis txhob ua haujlwm thaum lub sijhawm koj pib koj rov ua dua.
Intermediate 10K Training Schedule
Qhov kev cob qhia plaub lub lim tiam no yog tsim los rau cov neeg khiav dej num uas muaj kev sib tw haiv neeg yav dhau los thiab tab tom nrhiav kev txhim kho lawv cov sijhawm 10K. Koj yuav tsum tau khiav kom zoo txog tsib mais kom pib qhov kev kawm no.
Lub Lim Piam 1
- Hnub 1 : 40 feeb CT lossis Txij Nkawm
- Hnub 2 : 20 feeb TR + 2 toj ua dua
- Hnub 3 : 30 feeb YOG los yog So
- Hnub 4 : 4 feeb ntawm 10K haiv neeg sib tw rau 3 zaug
- Hnub 5 : So
- Hnub 6 : 5 mais LR
- Hnub 7 : 3 mais ER
Lub Limtiam 2
- Hnub 1 : 40 feeb CT lossis Txij Nkawm
- Hnub 2 : 30 feeb TR + 3 toj ua dua
- Hnub 3 : 25 feeb YOG los yog So
- Hnub 4 : 4 feeb ntawm 10K haiv neeg sib tw rau 3 zaug
- Hnub 5 : So
- Hnub 6 : 7 mais LR
- Hnub 7 : 3 mais ER
Lub Lim Piam 3
- Hnub 1 : 40 feeb CT lossis Txij Nkawm
- Hnub 2 : 25 feeb TR + 3 rov qab ua ke
- Hnub 3 : 30 feeb YOG los yog So
- Hnub 4 : 4 feeb ntawm 10K haiv neeg sib tw rau 3 zaug
- Hnub 5 : So
- Hnub 6 : 6 mais LR
- Hnub 7 : 3 mais ER
Lub Lim Piam 4
- Hnub 1 : 30 feeb CT
- Hnub 2 : So
- Hnub 3 : 20 feeb TR
- Hnub 4 : So
- Hnub 5 : 2 mus rau 3 mais ER
- Hnub 6 : So
- Hnub 7 : 10K Haiv Neeg
Kawm 10K Kawm Sij Hawm
Qhov no yog qhov kev cob qhia plaub lub lim tiam uas tau npaj rau cov neeg khiav dej num uas muaj kev sib tw haiv neeg thiab tab tom nrhiav kev txhim kho lawv cov sijhawm 10K. Koj yuav tsum tau khiav kom txog li xya mais kom pib qhov kev kawm no.
Lub Lim Piam 1
- Hnub 1 : 40 feeb CT lossis Txij Nkawm
- Hnub 2 : 25 feeb TR + 2 toj ua dua
- Hnub 3 : 30 feeb YOG los yog So
- Hnub 4 : 5 feeb ntawm 10K haiv neeg rau 3 zaug
- Hnub 5 : So
- Hnub 6 : 7 mais LR
- Hnub 7 : 4 mais ER
Lub Limtiam 2
- Hnub 1 : 40 feeb CT lossis Txij Nkawm
- Hnub 2 : 30 feeb TR + 3 toj ua dua
- Hnub 3 : 40 feeb YOG los yog So
- Hnub 4 : 5 feeb ntawm 10K haiv neeg sib tw rau 4 sij hawm
- Hnub 5 : So
- Hnub 6 : 8 mais LR
- Hnub 7 : 4 mais ER
Lub Lim Piam 3
- Hnub 1 : 40 feeb CT lossis Txij Nkawm
- Hnub 2 : 25 feeb TR + 3 rov qab ua ke
- Hnub 3 : 40 feeb YOG los yog So
- Hnub 4 : 5 feeb ntawm 10K sib tw khiav mus rau 3 zaug
- Hnub 5 : So
- Hnub 6 : 7 mais LR
- Hnub 7 : 3 mais ER
Lub Lim Piam 4
- Hnub 1 : 30 feeb CT
- Hnub 2 : So
- Hnub 3 : 20 feeb TR
- Hnub 4 : So
- Hnub 5 : 2 mus rau 3 mais ER
- Hnub 6 : So
- Hnub 7 : 10K Haiv Neeg
Lo Lus Ntawm
Txawm hais tias plaub lub lim tiam yog sijhawm ntau kom npaj txhij rau kev sib tw 10K, nws yog qhov tseem ceeb uas koj tsis txhob sim cram rau koj haiv neeg thiab dhau nws . Ua ntau dhau lawm dhau sai tuaj yeem ua rau muaj kev raug mob ntau dua.
Xaiv lub sij hawm 10K uas yog rau koj raws li koj qib khiav lag luam thiab ceev faj kom mloog koj lub cev yog tias koj pom tias muaj mob uas ntev dua ib hnub lossis ob. Nws zoo txaus noj ib hnub ntxiv yog tias koj xav tias koj xav tau.