12 lub limtiam Marathon Training Schedule rau kev paub Marathoners
Yog hais tias koj twb tau ua lub marathon thiab koj khiav tas mus li, koj tsis tas yuav siv ob peb lub hlis npaj rau koj tus marathon tom ntej. Hauv qab no yog lub caij nyoog 12 lub lim tiam ntawm marathon uas yuav tau txais koj haiv neeg-npaj thiab khiav mus rau tag nrho koj muaj peev xwm.
Nco ntsoov tias lub sij hawm no tsis yog rau ib tus neeg uas muaj npe-tshiab khiav los yog tsis tau khiav ob peb lub hlis dhau los.
Yuav pib lub caij nyoog no, koj yuav tsum muaj kev cob qhia txog 20 mais tauj ib lim piam thiab koj yuav tsum tau khiav kom txog li 10 mais ntawm ib zaug. Yog tias koj tsis nyob rau theem ntawd, koj tuaj yeem sim sim txoj kev kawm ua ntej marathon. Xyuas cov kev npaj rau txoj kev kawm marathon rau qib sib txawv thiab ntev lub sij hawm kawm.
Kev Cob Qhia Txhua Lub Limtiam
Koj txoj kev kawm muaj xws li tempo runs, Team khiav, ntev khiav, thiab khiav yoojyim, uas yog txhua yam qhia hauv qab no. Saib ntawm daim ntawv qhia lub limtiam (hauv qab) rau cov ntsiab lus qhia meej meej txog qhov ntau npaum li cas khiav thiab ua haujlwm zoo li cas. Cov sij hawm tsis qhia tias hnub twg khiav txhua qhov kev ua haujlwm, yog li nws yog rau koj txiav txim siab thaum koj xav khiav lawv. Tab sis sim kom tsis txhob ua cov tempo khiav, interval sau, thiab ntev sau rau hnub rov qab-rau-rov qab. Koj yuav tsum ua kom tau ib hnub so los yog ua ib qho yooj yim khiav los yog hla kev cob qhia ntawm nruab nrab.
Tempo Run (TR): Tau tempo runs , koj mam li pib thiab xaus nrog ib co mais ntawm kev yoojyim, xis.
Cov neeg khiav dej num ntau dua tuaj yeem tau ntxiv rau ntawm ib co mais ntxiv rau lawv qhov sov los yog txias. Koj yuav tsum tau khiav ntawm kev ua hauj lwm khiav ceev ntawm kev khiav ntawm koj txoj kev sib tw 10K. Yog tias koj tsis paub meej txog koj txoj kev sib tw 10K, koj yuav tsum khiav ntawm ib qho pace uas pom tau zoo heev.
Kws Dhau Lawm (IR): Qhov luv luv yog rov ua dua ntawm ib lub nrug (xws li, 400m) ntawm koj tus 10K pace thiab tom qab ntawd thiab kev rov ua haujlwm tom qab txhua lub sijhawm.
Piv txwv, 5 x 800m ntawm 10K pace nrog 90 thib ob rov qab nyob nruab nrab ntawm , yuav txhais tau tias khiav tag nrho ntawm tsib 800m repeats nrog 90 vib nas this khiav ntawm yooj yim, rov qab ua pace nyob nruab nrab ntawm repeats. Ntais sau tau ua nyob txhua qhov chaw, tab sis nws yooj yim ua rau lawv taug qab. Koj yuav tsum xub sov tawm ntawm kev yooj yim. Tom qab ntawd, ua cov txheej xwm / rov ua dua rau cov txheej txheem ntawm rov qab. Tag nrho koj cov sij hawm nrog 10-feeb cooldown.
Ntev mus dhia (LR): Ib txhia ntev khiav yuav ua tiav ntawm kev sib txuas lus, sib tham pace rau qhov kev taw qhia kom paub nqi. Lwm tus yuav ua tiav ntawm ib qho kev qhia tshwj xeeb, raws li koj cov phiaj xwm saib xyuas kev lag luam (TMP). Koj tuaj yeem siv tau qhov kev sib tw ntawm cov neeg sib tw no kom tau ib qho kev ntsuas ntawm koj lub sijhawm marathon los ntawm kev siv lub sijhawm dhau los ntawm kev sib tw ntawm lwm qhov chaw.
Cov Kev Khiav Cov Yooj Yooj Yim (ER) thiab Kev Qhia Hla: Cov kev cob qhia los yog yoojyim yooj yim yuav ua tiav rau lwm hnub ntawm lub limtiam, raws li koj sijhawm teem sijhawm. Nws tau pom zoo tias koj siv tsawg kawg ib hnub so kom txaus txhua lub lim tiam. Yooj yim khiav yuav tsum tau ua ntawm kev sib txuas lus, sib tham pace.
Hla kev cobqhia yog ib yam kev ua si uas tsis yog khiav ntawm qhov koj nyiam, xws li kev caij tsheb kauj vab, rowing, da dej, yoga, lossis kev xyaum ua haujlwm. Koj yuav tsum tau ua yam ntxim saib ntxim ua hauv ib qho siv.
Taw rau yam tsawg kawg yog ib hnub ntawm qhov kev cob qhia lub dag zog txhua lub lim tiam; ob hnub hauv ib lub lim tiam yog qhov zoo dua. Koj qhov kev ua haujlwm tsis muaj zog yuav tsis tas yuav ntev lossis mob siab heev, thiab yuav ua tau kom lub cev tsis muaj zog, xws li hauv kev xyaum ua haujlwm no .
Lus Cim: Cov cua sov thiab cov cooldowns yuav tsum tau ua thaum yooj yim pace.
12 lub limtiam Marathon Training Plan
Lub lim tiam 1:
- Khiav # 1: Tempo khiav (TR): 1 mais yooj yim pace rau sov so; 2 mais ntawm tempo pace; 1 mais cooldown
- Khiav # 2: Lub caij ua haujlwm nruab nrab (IR): 10 feeb kev sov so; 8 x 400m ntawm 10K pace nrog 90 thib ob rov qab (yooj yim pace) nyob nruab nrab ntawm; 10 feeb cooldown
- Khiav # 3: Ntev mus ntev (LR): 10 mais kev yooj yim, xis nyob
- Khiav # 4: Ib qho yooj yim khiav (ER): 4 mais
Lub Limtiam 2:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 2 mais ntawm tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 5 x 800m ntawm 10K pace nrog 90 thib ob rov qab ua haujlwm ntawm; 10 feeb cooldown
- Khiav # 3: LR: 11 mais ntawm TMP (hom phiaj marathon pace) + 30 feeb / mais
- Khiav # 4: ER: 4 mais
Lub lim tiam 3:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 2 mais ntawm tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 5 x 800m ntawm 10K pace nrog 90 thib ob rov qab ua haujlwm ntawm; 10 feeb cooldown
- Khiav # 3: LR: 12 mais ntawm yooj yim, xis pace
- Khiav # 4: ER: 4 mais
Lub Limtiam 4:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 1 mais ntawm tempo pace; 1 mais yooj yim; 1 mais ntawm tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 4 x 1200m ntawm 10K pace, nrog 400m rov qab rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 13 mais ntawm TMP + 30 feeb / mais
- Khiav # 4: ER: 5 mais
Lub lim tiam 5:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 3 mais ntawm tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 6 x 800m ntawm 10K pace, nrog 90 thib ob rov qab rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 12 mais ntawm yooj yim, xis pace, mam li tag nrog 2 mais ntawm TMP
- Khiav # 4: ER: 5 mais
Limtiam 6:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 3 mais ntawm tempo pace; 2 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 10 x 400m ntawm 10K pace nrog 90 thib ob rov qab rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 15 mais kev yooj yim, xis nyob
- Khiav # 4: ER: 5 mais
Limtiam 7:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 3 mais ntawm tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m ntawm 10K pace, nrog 400m rov ua haujlwm ntawm; 10 feeb cooldown
- Khiav # 3: LR: 16 mais ntawm TMP + 30 feeb / mais
- Khiav # 4: ER: 5 mais
Lub lim tiam 8:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 3 mais ntawm tempo pace; 1 mais cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 3 x 1600m ntawm 10K pace, nrog 400m rov qab nyob rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 18 mais kev yooj yim, xis nyob
- Khiav # 4: ER: 4 mais
Lub Limtiam 9:
- Khiav # 1: TR: 2 mais yooj yim pace rau sov so; 3 mais ntawm tempo pace; 5 feeb cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 6 x 800m ntawm 10K pace, nrog 90 thib ob rov qab rau ntawm; 10 feeb cooldown
- Khiav # 3: LR: 20 mais ntawm yooj yim, xis pace
- Khiav # 4: ER: 3 mais
Lub 10 Hli:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 3 mais ntawm tempo pace; 5 feeb cooldown
- Khiav # 2: IR: 10 feeb kev sov so; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m ntawm 10K pace, nrog 400m rov ua haujlwm ntawm; 10 feeb cooldown
- Khiav # 3: LR: 8 mais ntawm yooj yim, xis pace, mam li tag nrog 2 mais ntawm TMP
- Khiav # 4: ER: 3 mais
Lub lim tiam 11:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 3 mais ntawm tempo pace; 1 mais cooldown
- Khiav # 2: ER: 5 mais
- Khiav # 3: LR: 6 mais yooj yim pace
- Khiav # 4: ER: 3 mais
Lim piam 12:
- Khiav # 1: TR: 1 mais yooj yim pace rau kev sov so; 2 mais ntawm tempo pace; 1 mais cooldown
- Khiav # 2: ER: 3 mais
- Khiav # 3: ER: 2 mais
Lo Lus Ntawm
Ua koj cov kev cob qhia txhua lub limtiam tsuas yog ib feem ntawm koj kev npaj rau kev khiav lub marathon. Nws yog ib qho tseem ceeb uas koj lub siab npaj koj tus kheej rau haiv neeg los ntawm kev tsim cov tswv yim los daws cov kev tsis zoo siab thiab cov teeb meem kev ntxhov siab uas koj yuav tsis paub txog. Koj yuav tsum paub tseeb tias koj tab tom tu koj tus kheej los ntawm kev pw tsaug zog thiab xyaum ua kom noj qab nyob zoo . Yog tias koj muaj mob uas ntev tshaj li 7 mus rau 10 hnub, nrog koj tus kws kho mob tham los txiav txim siab txog kev tsim nyog thiab kev kho mob.