Qhia rau Ib nrab-Marathon hauv 8 Lub Lis Piam

Zoo Siab

• Tshuaj xyuas rau

Yog tias koj yog ib tus neeg muaj kev paub dhau los nrog 8 lub lis piam lossis ntau dua los cob qhia ua ntej koj qhov kev sib tw, ua raws li lub sijhawm khiav no txhawm rau txhim kho koj lub sijhawm sib tw. Txoj phiaj xwm no tuaj yeem pab koj npaj txhawm rau rhuav tshem tag nrho koj li PRs yav dhau los thaum koj hla kab tiav.

5K Pace Interval Run: Ua kom sov nrog 10- mus rau 15-feeb khiav yooj yim. Khiav tus naj npawb uas tau muab tso ua ntu zus raws qhov sib nrug sib nrug (RI). Txias nrog 10-feeb khiav yooj yim.

Hill Rov Ua Dua: Ua kom sov nrog 10- txog 15-feeb khiav yooj yim. Khiav nce toj (tsawg kawg 6 feem pua ​​ntawm lub tshuab treadmill) rau 90 vib nas this ntawm kev sib zog ua haujlwm (80 txog 90 feem pua ​​kev siv zog siab). Jog los yog taug kev downhill. Txias nrog 10-feeb khiav yooj yim.

Tempo Khiav: Ua kom sov nrog 10- mus rau 15-feeb khiav yooj yim. Khiav lub sijhawm ua haujlwm ntawm 10K nrawm. Txias nrog 10-feeb khiav yooj yim.

CP: Kev sib tham pace. Khiav ntawm qhov yooj yim uas koj yuav tuaj yeem tuav kev sib tham.

Hla Tsheb ciav hlau: 30 txog 45 feeb ntawm kev qoj ib ce aerobic uas tsis yog kev khiav, piv txwv li caij tsheb kauj vab, ua luam dej, elliptical, nce ntaiv, lossis rowing.

Kev Kawm Muaj Zog: Ua kom tiav cov kab hauv qab no rau kev tawm dag zog tag nrho lub cev.

Circuit 1: Ua tiav peb zaug dhau los, tom qab ntawd txav mus rau qhov txuas ntxiv.

Squats: 12-15 reps (lub cev hnyav lossis hnyav nyob ntawm qib kev qoj ib ce)

Pushups: 15-20 reps

Sawv ntsug Kab: 15-20 reps

Plank: 30 feeb

Circuit 2: Ua kom tiav peb zaug dhau los.

Tung Lunges: 20 reps (lub cev hnyav lossis hnyav nyob ntawm qib kev qoj ib ce)

Rub-Ups: 12-15 reps (lub cev hnyav lossis pab raws li qib kev qoj ib ce)

Tshuaj Pob Rov Qab Woodchops: 12-15 reps txhua qhov kev taw qhia

Sab Plank: 30 vib nas this txhua sab

Ib Leeg Mus Ncaj Ncees: 15 reps

Rub tawm koj 8-lub lim tiam ib nrab-marathon kev cob qhia ntawm no

(Yog tias koj tab tom luam daim phiaj xwm, nco ntsoov siv cov toj roob hauv pes kom pom zoo tshaj plaws.)

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