Yog lawm, Koj tuaj yeem cob qhia rau ib nrab-Marathon hauv 6 lub lis piam!

Zoo Siab

• Ntsuam xyuas rau

Yog tias koj yog tus paub txog kev khiav uas yooj yim khiav 6 mais lossis ntau dua (thiab muaj ob peb ib nrab-marathons hauv qab koj txoj siv), txoj phiaj xwm no yog rau koj. Nws yog tsim los rau cov tib neeg uas tab tom sim txhim kho lawv lub sijhawm ib nrab-marathon, txawm tias koj tsuas muaj rau lub lis piam los cob qhia.

5K Pace Interval Run: Ua kom sov nrog 10 txog 15 feeb 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 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 txog 15 feeb 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 6-lub lim tiam ib nrab-marathon kev cob qhia ntawm no

Ntsuam xyuas rau