Ntse piav raws li xav tias 'nyoog nyuaj', tsom mus ntaus txog 8 ntawm kev pom-kev ua haujlwm ntawm 10. Ceev - koj 5K lossis 10K pace, nyob ntawm nrug ntawm speedwork reps (85-95% WHR). Sim ntaus koj 5K pace rau reps ntsuas txog 400m, thiab koj 10K pace rau reps ntawm 800m thiab 1M ntev.
Yuav ua li cas khiav zoo?
Ib tus tsis sib tw, tus neeg sib tw zoo li feem ntau ua tiav ib mais hauv kwv yees 9 txog 10 feeb, qhov nruab nrab. Yog tias koj tshiab rau kev khiav, koj yuav khiav ib mais nyob ze rau 12 mus rau 15 feeb thaum koj txhim kho kev ua siab ntev. Cov neeg tseem ceeb marathon khiav nruab nrab ib mais nyob ib ncig ntawm 4 mus rau 5 feeb.
Puas khiav 8 mph nrawm?
Txhua yam kev khiav uas muaj kev nrawm dua 8 mph yog pom tias being 'khiav '. Nws kuj tau muab faib ua ntau hom kev khiav. Kev khiav tuaj yeem txhais tau tias qee yam tawg thiab nrawm li 100m sprint. Los yog nws tuaj yeem txhais tau tias kev sib tw marathon uas npog qhov kev ncua deb thiab yuav tsum muaj kev ua siab ntev ntev.
Yuav ua li cas khiav nrawm nrawm?
Ib qho yooj yim pace yog 1 mus rau 2 feeb ib mais qeeb dua koj lub sijhawm sim mais. Lossis koj tuaj yeem siv lub plawv ntsuas ntsuas thiab khiav ntawm 65 mus rau 75 feem pua ntawm koj lub plawv dhia siab tshaj plaws. … Yog hais tias koj tsis nqhis cua, thiab koj tuaj yeem tham tau thaum koj khiav, koj qhov nrawm yog lawm.
Yuav ua li cas thiaj khiav tau zoo mus deb?
Siv pace raws li koj cov lus qhia
Koj qhov kev pom zooKev khiav mus ntev yog nruab nrab ntawm 55 thiab 75 feem pua ntawm koj 5k pace, nrog rau qhov nruab nrab ntawm 65 feem pua. Los ntawm kev tshawb fawb, peb kuj paub tias khiav nrawm dua 75% ntawm koj 5k pace ntawm koj lub sijhawm ntev tsis muab ntau qhov txiaj ntsig ntawm lub cev ntxiv.
