Cov Tswv Yim Kev Qhia thiab Kev Sib Tw
Lub 10K haiv neeg yog 10 kis las ntev ntev, uas yog qhov sib npaug ntawm 6.2 mais. Vim hais tias qhov 10K yog xam txoj kev sib tw khiav nruj, nws nyiam cov neeg khiav dej num nov thiab cov neeg khiav dej num zoo siab uas nyiam nyiam cov hom phiaj luv luv.
Vim li cas Khiav tus 10K?
Qee qhov feem ntau yog vim li cas cov neeg khiav ntawm 10K haiv neeg xws li:
- Lawv twb khiav ib 5K thiab xav twv lawv tus kheej ntau dua.
- Thaum kawg lawv xav khiav ib nrab-marathon tab sis xav sim ua kom luv luv ua ntej.
- Lawv kawm hauj lwm rau ib nrab-marathon los yog marathon thiab xav ntsuam xyuas lawv cov qib qoj.
- Lawv xav tuav lawv cov ntaub ntawv sau tseg .
Dab tsi yog sib koom tes hauv kev cob qhia rau thiab khiav ib lub 10K haiv neeg?
Rau cov neeg khiav dej num pib, qhov 10K nrug tau zoo li tsis paub ntshai. Tab sis qhov kev cob qhia tsis yog tias txawv dua li kev cob qhia rau ib 5K. Txawm li cas los, nrhiav kev sib tw 10K tsis yooj yim li nrhiav kev sib tw 5K. Koj tuaj yeem nrhiav tau ib lossis ob zaug ib xyoos hauv koj cheeb tsam. Tab sis qee cov neeg khiav dej tau xaiv ib qho 10K uas lawv khiav txhua xyoo thiab nyiam saib yog tias lawv tuaj yeem txhim kho lawv lub sijhawm txhua xyoo.
10K Cov Sijhawm Kawm Rau Cov Neeg Tshiab:
Muaj ntau tus neeg khiav dej num xaiv cov 10K nrug vim tias nws yog lub hom phiaj ntawm lub hom phiaj thiab qhov kev cob qhia tsis yog raws sij hawm-siv raws li ib nrab hnub los yog tag nrho marathon. Yog hais tias koj tshiab khiav thiab xav qhia rau 10K, ntawm no yog ob peb yam kev kawm 10K:
Khiav / Mus Ncig 10K Lub Caij Kawm Ntawv : 10 lub 10-lub 10 hli kev kawm xyaum no yog tsim los rau cov neeg ua haujlwm khiav / taug kev uas xav khiav / taug kev 10K (6.2 mais). Txawm hais tias koj tsis tau kawm rau 10K, qhov kev qhia no yuav pab koj txhim khu / taug kev rau ntau tshaj 60 feeb. Qhov kev zov me nyuam xav tias koj tuaj yeem khiav / taug kev (ntawm 1 min / 1 min khiav / sib law liag) rau 20 feeb.
10K Training Schedule rau Cov Neeg Tshiab : Lub sijhawm kev qhia yim lub limtiam no yog tsim rau cov neeg khiav dejnum uas xav tau mus rau txoj kab kawg ntawm kev sib tw 10K. Nws xav tias koj tuaj yeem khiav tsawg kawg ob mais. Yog hais tias koj tsis tau khiav ua ntej, ua raws li cov tswv yim no mus rau kauj ruam ua ntej koj pib nrog 10K lub sijhawm.
4 Lub Lim Piam Pib 10K Cov Sijhawm Kawm Tawm: Qhov sij hawm 4-lub lim tiam no yog rau cov neeg khiav dej num pib uas muaj ib lub hlis rau kev npaj rau lawv 10K. Koj yuav tsum tau khiav mus txog 3 mais kom pib lub sijhawm no.
6-Lub Lis Hli Pib Xyaum Kawm 10K Lub Sijhawm Kawm : Pib lub 6-lub lim tiam kev kawm no, koj yuav tsum tau ua haujlwm ob peb hnub hauv ib lub limtiam thiab khiav mus txog ob mais.
10K Cov Caij Nyoog Pib Tshaj Lij Rau Cov Pib Ntxov Lawm : Lub sij hawm yim yim lub limtiam no yog npaj rau cov khiav ntawm leej twg khiav tau peb mais thiab khiav tau 4 mus rau 5 hnub hauv ib lub lim tiam. Tej zaum koj yuav tsis tau khiav 10K ua ntej, tab sis koj tab tom nrhiav lub sij hawm uas me ntsis nyuaj dua li 10K Pib Schedule.
10K Kev Cob Qhia rau Cov Neeg Laus:
10K Training Schedule rau Intermediate Runners : Yog tias koj khiav tsawg kawg ib txoj kev 10K thiab koj vam tias yuav ua kom koj lub sijhawm zoo dua, koj yuav xav tau ntxiv kev cob qhia rau koj txoj kev cob qhia, yog tias koj tsis tau.
Qhov sij hawm yim lub lim tiam no yog tsim los pab koj khiav koj tus 10K sai tshaj plaws.
4-Lub Plaub Hlis Nruab Nrab Intermediate 10K Lub Caij Kawm Ntawv: Qhov kev cob qhia 4 lub lim tiam no yog tsim rau cov neeg khiav dej num uas tau 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 txog li 5 mais kom pib qhov kev kawm no.
6-Lub Plaub Hlis Nruab Nrab Intermediate 10K Training Schedule : Qhov kev cob qhia 6 lub lim tiam no yog rau cov neeg khiav dej num nrog cov haiv neeg yav dhau los uas tab tom nrhiav los txhim kho lawv lub sijhawm 10K. Koj yuav tsum tau khiav kom txog li 4 mais kom pib qhov kev kawm no.
10K Kev Cob Qhia rau Cov Neeg Kawm Loj:
10K Lub Caij Npav Rau Cov Loj Loj Hloov Siab : Lub sij hawm yim lub lim tiam no yog tsim los rau cov neeg khiav dej num siab khiav tau khiav mus txog 6 mais thiab khiav 5 hnub hauv ib lub lis piam.
Lub Hli 4 Hli Xyaum Kawm 10K Lub Sijhawm Kawm: Qhov kev cob qhia plaub lub lim tiam no yog tsim rau cov neeg khiav dej num uas tau muaj 10K yav dhau los thiab tab tom nrhiav los txhim kho lawv lub sijhawm. Koj yuav tsum tau khiav kom txog li 7 mais kom pib qhov kev kawm no.
Lub Hli 6 Hli Xyaum Kawm 10K Lub Sij Hawm : Koj yuav tsum tau khiav kom txog li 6 mais kom pib qhov kev qhia 10K no.
Kev Npaj Rau Hnub Nres:
Racing Etiquette : Yog tias koj tuaj tshiab khiav hauv kev sib tw, koj yuav tsis paub txog qee cov cai - hais thiab sau tsis tau. Yuav kom tsis txhob ua rau cov neeg khiav dej num tsis txaus siab (thiab tiv thaiv tsis zoo li ib tug newbie), nco ntsoov ua raws li cov txheej txheem cov lus qhia thaum koom rau hauv cov haiv neeg.
Npaum Li Cas Koj Lub Sij Hawm 10K : Xav Txog Ntev npaum li cas nws yuav coj koj mus dhia 10K? Ntawm no yog li cas los laij koj lub sijhawm 10K.
Dab tsi yog lub sijhawm zoo rau 10K? : Xav tau ib tus poj niam hmoob los yog lwm haiv neeg. Ntawm no yog yuav ua li cas thiaj paub seb koj lub sij hawm sib piv rau lwm cov neeg khiav dej num.
Cov lus qhia rau koj tus thawj 10K : Yog tias koj nyob rau hauv brand-new rau 10K sib xeem khiav, txais qee cov tswv yim los pab nqig koj cov paj hlwb thiab pab koj hnov npaj rau hnub sib tw.
Yuav Tsum Kuv Khiav Hnub Ua Ntej Kuv Neeg? : Puas yog koj ntshai txog koj tus kab pib 10K? Tshawb xyuas txog 10 yam no ua ntej yuav pib qhov kev sib tw pib kom paub tseeb tias koj npaj txhij rau hnub koj sib xeem khiav.
Race Day Tips for Your First Road Race : Raws li koj hnub koj txoj kev sib tw, koj tuaj yeem muaj qee cov lus nug thiab kev txhawj xeeb txog seb yuav tsum xav li cas rau hnub sib tw. Yog tias koj tshiab khiav los, nov yog qee cov lus qhia rau koj thawj hnub sib tw.
Cov Kev Sib Tw Yav Tag Nrho : Ua yuam kev thaum lub sijhawm kev sib tw yog qhov ntau heev, tshwj xeeb tshaj yog tias koj nyob rau txoj kev sib tw tsheb tshiab. Nov yog qee qhov kev sib tw yuam kev tshaj plaws thiab seb koj tuaj yeem tiv thaiv lawv.
Yuav Ua Li Cas Txiav Txij Nkawm Dej Txij Nkawm Los Ntawm Dej : Ua kom tiav los ntawm cov dej nres hauv kev sib tw khiav tsheb yog kev ntshai tsam cov neeg khiav dej num tshiab. Tab sis yog tias koj paub tias dab tsi tshwm sim thiab yuav ua li cas coj thiab haus cov dej, koj mam li saib zoo li ib tug pro thaum koj khiav los ntawm cov dej nres.
Lwm Cov Haiv Neeg:
Tag Nrho Txog 5K Kev Cob Qhia thiab Kev Sib Tw
Hais Txog Ib Nrab Marathon Cov Kev Cob Qhia thiab Kev Sib Tw
Hais txog Marathon Training thiab Racing