Th\u01b0\u1eddng m\u1ee5c ti\u00eau d\u00e0i h\u01a1i b\u1ea1n ph\u1ea3i nh\u1eafm t\u1edbi l\u00e0 c\u1ef1 ly marathon 42km. C\u1ef1 ly 21km c\u0169ng l\u00e0 m\u1ed9t m\u1ee5c ti\u00eau nh\u01b0ng n\u00f3 kh\u00e1 d\u1ec5, th\u01b0\u1eddng b\u1ea1n s\u1ebd \u0111\u1ea1t m\u1ee5c ti\u00eau n\u00e0y ngay trong 6 th\u00e1ng \u0111\u1ea7u ti\u00ean m\u1edbi t\u1edbi v\u1edbi ch\u1ea1y b\u1ed9. C\u1ef1 ly 42km m\u1edbi l\u00e0 m\u1ee5c ti\u00eau th\u1ef1c s\u1ef1 b\u1ea1n ph\u1ea3i h\u01b0\u1edbng t\u1edbi.<\/p>\n
M\u1ee5c ti\u00eau \u0111\u01b0\u1ee3c ph\u00e1t bi\u1ec3u l\u00e0 ho\u00e0n th\u00e0nh 42km trong …..ph\u00fat. V\u00ed d\u1ee5 ho\u00e0n th\u00e0nh d\u01b0\u1edbi 4h, ho\u00e0n th\u00e0nh d\u01b0\u1edbi 4h45, ho\u00e0n th\u00e0nh d\u01b0\u1edbi 3h30. Ho\u1eb7c c\u1ee5 th\u1ec3 l\u00e0 3h40 hay 3h20p. N\u00f3i chung th\u00ec \u0111\u00f3 l\u00e0 m\u1ed9t m\u1ed1c th\u1eddi gian r\u1ea5t c\u1ee5 th\u1ec3, t\u1eeb m\u1ee5c ti\u00eau n\u00e0y ta s\u1ebd c\u00f3 t\u1ed1c \u0111\u1ed9 marathon (pace marathon)<\/p>\n
![\"\"](\"https:\/\/chienluocsong.com\/wp-content\/uploads\/pace-marathon.png\")
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Khi ch\u01b0a t\u1eebng ho\u00e0n th\u00e0nh c\u1ef1 ly 42km b\u1ea1n th\u01b0\u1eddng s\u1ebd ch\u1ec9 \u0111\u1eb7t m\u1ee5c ti\u00eau l\u00e0 v\u1ec1 \u0111\u00edch tr\u01b0\u1edbc th\u1eddi gian h\u1ebft h\u1ea1n (deadline c\u00e1c gi\u1ea3i l\u00e0 6h30p ho\u1eb7c 7 gi\u1edd). Tuy nhi\u00ean cho d\u00f9 b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u th\u00ec c\u0169ng n\u00ean \u0111\u1eb7t m\u1ee5c ti\u00eau l\u00e0 5 gi\u1edd, v\u00ec vi\u1ec7c ho\u00e0n th\u00e0nh trong th\u1eddi gian d\u00e0i v\u00f4 c\u00f9ng m\u1ec7t m\u1ecfi v\u00e0 c\u00f3 th\u1ec3 gi\u1ebft ch\u1ebft t\u00ecnh y\u00eau m\u1edbi ch\u1edbm n\u1edf c\u1ee7a b\u1ea1n v\u1edbi c\u1ef1 ly marathon.<\/p>\n
M\u1ee5c ti\u00eau 4h00 th\u01b0\u1eddng l\u00e0 m\u1ee5c ti\u00eau trung c\u1ea5p ph\u1ed5 bi\u1ebfn nh\u1ea5t hi\u1ec7n nay. S\u1ed1 ng\u01b0\u1eddi ho\u00e0n th\u00e0nh th\u1eddi gian n\u00e0y \u1edf VN hi\u1ec7n nay kh\u00e1 \u0111\u00f4ng \u0111\u1ea3o, ch\u1eafc h\u01a1n ngh\u00ecn ng\u01b0\u1eddi. M\u1ee5c ti\u00eau 3h30p thu\u1ed9c v\u1ec1 m\u1ee5c ti\u00eau v\u00f4 c\u00f9ng th\u00e1ch th\u1ee9c. N\u1ebfu b\u1ea1n ho\u00e0n th\u00e0nh m\u1ee5c ti\u00eau n\u00e0y th\u00ec c\u00f3 th\u1ec3 t\u1ef1 h\u1ea3o l\u00e0 m\u1ed9t trong v\u00e0i tr\u0103m ng\u01b0\u1eddi t\u1ea1i VN c\u00f3 th\u1ec3 l\u00e0m \u0111\u01b0\u1ee3c \u0111i\u1ec1u n\u00e0y. M\u1ee5c ti\u00eau 3h00 thu\u1ed9c v\u1ec1 d\u1ea1ng chuy\u00ean nghi\u1ec7p, c\u1ea3 n\u01b0\u1edbc VN ch\u1ec9 c\u1ee1 v\u00e0i ch\u1ee5c ng\u01b0\u1eddi \u0111\u1ea1t \u0111\u01b0\u1ee3c. C\u00f2n d\u00e2n nghi\u1ec7p d\u01b0 \u0111\u1ea1t m\u1ee5c ti\u00eau n\u00e0y th\u01b0\u1eddng l\u00e0 d\u1ea1ng ng\u01b0\u1eddi c\u00f3 t\u1ed1 ch\u1ea5t v\u00e0 ch\u1ecbu kh\u00f3 \u0111\u1ea7u t\u01b0 th\u1eddi gian cho luy\u1ec7n t\u1eadp. M\u1ee5c ti\u00eau c\u00e0ng cao c\u00e0ng kh\u00f3 \u0111\u1ea1t, th\u1eadm ch\u00ed nhi\u1ec1u khi b\u1ea1n ch\u1ec9 \u0111\u1ea1t m\u1ed9t l\u1ea7n r\u1ed3i r\u1ea5t l\u00e2u sau m\u1edbi v\u01b0\u1ee3t qua \u0111\u01b0\u1ee3c m\u1ed1c \u0111\u00f3 (\u0111\u1ea1t PR: Private record\/th\u00e0nh t\u00edch c\u00e1 nh\u00e2n) ho\u1eb7c th\u00e2m ch\u00ed kh\u00f4ng bao gi\u1edd \u0111\u1ea1t l\u1ea1i \u0111\u01b0\u1ee3c m\u1ed1c \u0111\u00f3.<\/p>\n
N\u1ebfu b\u1ea1n c\u00f2n tr\u1ebb c\u1ee1 d\u01b0\u1edbi 40 ho\u1eb7c th\u1eadm ch\u00ed m\u1edbi loanh quanh \u0111\u1ea7u 3 th\u00ec n\u00ean \u0111\u1eb7t c\u00e1c m\u1ee5c ti\u00eau cao t\u00ed cho th\u00e1ch th\u1ee9c. Khi c\u00f3 m\u1ee5c ti\u00eau b\u1ea1n s\u1ebd c\u00f3 t\u1ed1c \u0111\u1ed9 marathon trung b\u00ecnh (marathon pace). T\u1ed1c \u0111\u1ed9 n\u00e0y s\u1ebd g\u1eafn li\u1ec1n v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1ea1y trong luy\u1ec7n t\u1eadp c\u1ee7a b\u1ea1n.<\/p>\n
Th\u01b0\u1eddng khi kh\u00f4ng c\u00f3 plan b\u1ea1n s\u1ebd ch\u1ec9 quan t\u00e2m t\u1edbi c\u1ef1 ly m\u1ed7i l\u1ea7n ch\u1ea1y. V\u00ed d\u1ee5 nh\u01b0 ng\u00e0y n\u00e0o c\u0169ng nh\u01b0 ng\u00e0y n\u00e0o, ch\u1ea1y \u0111\u1ec1u 5km, 7km ho\u1eb7c 10km, ho\u1eb7c cao h\u01a1n. Nh\u01b0ng c\u01a1 th\u1ec3 ng\u01b0\u1eddi c\u0169ng nh\u01b0 m\u1ed9t s\u1ee3i d\u00e2y chun. B\u1ea1n c\u1ea7n c\u00f3 b\u00e0i t\u1eadp n\u1eb7ng trong tu\u1ea7n \u0111\u1ec3 k\u00e9o s\u1ee3i chun ra r\u00e2t c\u1eb3ng, c\u00f3 b\u00e0i t\u1eadp nh\u1eb9 \u0111\u1ec3 thu s\u1ee3i chun l\u1ea1i r\u1ea5t ch\u00f9ng, nh\u1edd v\u1eady s\u1ee3i chun s\u1ebd ng\u00e0y m\u1ed9t d\u00e0i ra t\u01b0\u01a1ng \u1ee9ng v\u1edbi c\u00f3 th\u1ec3 c\u1ee7a b\u1ea1n ng\u00e0y c\u00e0ng kh\u1ecfe h\u01a1n, th\u00edch nghi t\u1ed1t h\u01a1n.<\/p>\n
![\"\"](\"https:\/\/chienluocsong.com\/wp-content\/uploads\/sine.png\")
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M\u1ed7i m\u1ed9t tu\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n s\u1ebd theo h\u00ecnh sin. Nh\u1eb9 v\u00e0o \u0111\u1ea7u tu\u1ea7n, n\u1eb7ng v\u00e0o gi\u1eefa tu\u1ea7n, r\u1ed3i l\u1ea1i nh\u1eb9 r\u1ed3i l\u1ea1i n\u1eb7ng v\u00e0o cu\u1ed1i tu\u1ea7n. M\u1ed7i m\u1ed9t th\u00e1ng c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n c\u0169ng l\u00e0 h\u00ecnh sin, nh\u1eb9 \u1edf tu\u1ea7n th\u1ee9 nh\u1ea5t n\u1eb7ng d\u1ea7n cho t\u1edbi tu\u1ea7n 3 r\u1ed3i l\u1ea1i gi\u1ea3m \u0111i \u1edf tu\u1ea7n 4.<\/p>\n
<\/div>\nN\u1ebfu b\u1ea1n m\u1edbi tham gia v\u00e0o ch\u1ea1y b\u1ed9 s\u1ebd ngh\u0129 r\u1eb1ng vi\u1ec7c kh\u00f4ng \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau trong m\u1ed9t race l\u00e0 do ch\u00e2n c\u1eb3ng kh\u00f4ng \u0111\u1ee7 kh\u1ecfe. Th\u1ef1c ra ch\u00e2n c\u1ee7a ch\u00fang ta \u0111\u00e3 s\u1eed d\u1ee5ng h\u00e0ng ng\u00e0y t\u1eeb khi sinh ra r\u1ed3i n\u00ean ch\u00e2n kh\u00f4ng \u0111\u1ee7 kh\u1ecfe bao gi\u1edd c\u0169ng l\u00e0 nguy\u00ean nh\u00e2n sau c\u00f9ng cho m\u1ecdi nguy\u00ean nh\u00e2n.<\/p>\n
\u0110\u1ed1i v\u1edbi t\u00f4i nguy\u00ean nh\u00e2n ch\u1ee7 y\u1ebfu \u0111\u1ebfn t\u1eeb v\u1ea5n \u0111\u1ec1 N\u0103ng l\u01b0\u1ee3ng. N\u0103ng l\u01b0\u1ee3ng trong c\u01a1 th\u1ec3 c\u1ee7a ch\u00fang ta t\u00edch tr\u1eef kho\u1ea3ng 1500 calors ch\u1ec9 \u0111\u1ee7 cho ch\u1ea1y kho\u1ea3ng 16km; trong khi m\u1ed9t c\u1ef1 ly marathon l\u00e0 42km. C\u00f3 th\u1ec3 sau \u0111\u00f3 c\u01a1 th\u1ec3 s\u1ebd s\u1eed d\u1ee5ng m\u1ee1 nh\u01b0ng ngay c\u1ea3 vi\u1ec7c n\u00e0y c\u0169ng ph\u1ea3i t\u1ed1n m\u1ed9t \u00edt n\u0103ng l\u01b0\u1ee3ng v\u00e0 th\u1eddi gian; vi\u1ec7c chuy\u1ec3n h\u00f3a l\u1ea1i r\u1ea5t ch\u1eadm, kh\u00f4ng ph\u00f9 h\u1ee3p v\u1edbi m\u1ed9t cu\u1ed9c \u0111ua. Khi n\u1ea1p th\u1ef1c \u0103n t\u1eeb b\u00ean ngo\u00e0i, c\u01a1 th\u1ec3 s\u1ebd c\u1ea7n m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh \u0111\u1ec3 chuy\u1ec3n h\u00f3a n\u00f3 sang n\u0103ng l\u01b0\u1ee3ng. Khi n\u0103ng l\u01b0\u1ee3ng kh\u00f4ng \u0111\u1ee7 th\u00ec c\u0169ng nh\u01b0 xe h\u1ebft x\u0103ng, ch\u1ea1y c\u00e0 d\u1eadt cho t\u1edbi khi d\u1eebng h\u1eb3n.<\/p>\n
V\u00ec v\u1eady khi b\u1ea1n tham gia ch\u1ea1y b\u1ed9 th\u00ec H\u1ec7 ti\u00eau h\u00f3a c\u0169ng s\u1ebd ph\u1ea3i ti\u1ebfn b\u1ed9 t\u1eebng ng\u00e0y \u0111\u1ec3 th\u00edch nghi v\u1edbi c\u00e1c b\u00e0i ch\u1ea1y c\u1ee7a b\u1ea1n. V\u00ed d\u1ee5 nh\u01b0 t\u00f4i, k\u1ec3 t\u1eeb khi ch\u1ea1y b\u1ed9 m\u1ed9t c\u00e1ch nghi\u00eam t\u00fac, c\u00e1c v\u1ea5n \u0111\u1ec1 li\u00ean quan t\u1edbi ti\u00eau h\u00f3a c\u1ee7a t\u00f4i t\u1ef1 \u0111\u1ed9ng bi\u1ebfn m\u1ea5t. Tuy nhi\u00ean cho d\u00f9 v\u1eady, khi v\u00e0o m\u1ed9t cu\u1ed9c \u0111ua marathon hay m\u1ed9t c\u1ef1 ly ultra marathon t\u00f4i v\u1eabn c\u1ee9 \u0111\u1ed1i m\u1eb7t v\u1edbi t\u00ecnh tr\u1ea1ng \u0111i\u1ec1u ph\u1ed1i n\u0103ng l\u01b0\u1ee3ng kh\u00f4ng h\u1ee3p l\u00fd. Vi\u1ec7c n\u1ea1p n\u0103ng l\u01b0\u1ee3ng nh\u01b0 th\u1ebf n\u00e0o v\u00e0o l\u00fac n\u00e0o \u0111\u00f2i h\u1ecfi ph\u1ea3i c\u00f3 m\u1ed9t tr\u00ed n\u00e3o s\u00e1ng su\u1ed1t trong khi vi\u1ec7c ch\u1ea1y nhi\u1ec1u gi\u1edd s\u1ebd khi\u1ebfn \u0111\u1ea7u \u00f3c ch\u00fang ta r\u1ea5t ch\u1eadm ch\u1ea1p. R\u1ea5t d\u1ec5 b\u1ecf qua vi\u1ec7c n\u1ea1p n\u0103ng l\u01b0\u1ee3ng ho\u1eb7c n\u1ea1p th\u1ef1c \u0103n kh\u00f4ng ph\u00f9 h\u1ee3p.<\/p>\n<\/div>\n<\/div>\n
K\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n marathon<\/strong><\/p>\n M\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n marathon s\u1ebd bao g\u1ed3m 18 tu\u1ea7n t\u01b0\u01a1ng \u1ee9ng v\u1edbi 4,5 th\u00e1ng. B\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u t\u1eeb tu\u1ea7n 1 ho\u1eb7c tu\u1ea7n b\u1ea5t k\u1ef3 t\u01b0\u01a1ng \u1ee9ng v\u1edbi th\u1ec3 l\u1ef1c c\u0169ng nh\u01b0 th\u1eddi gian c\u00f2n l\u1ea1i m\u00e0 b\u1ea1n c\u00f3. Race day\/ng\u00e0y \u0111ua: b\u1ea1n n\u00ean ch\u1ecdn l\u00e0 m\u1ed9t ng\u00e0y \u0111ua ch\u00ednh th\u1ee9c n\u00e0o \u0111\u00f3 v\u00ec khi \u0111\u00f3 th\u00e0nh t\u00edch c\u1ee7a b\u1ea1n \u0111\u01b0\u1ee3c ghi nh\u1eadn m\u1ed9t c\u00e1ch ch\u00ednh x\u00e1c nh\u1ea5t, c\u0169ng nh\u01b0 b\u1ea1n s\u1ebd c\u00f3 th\u00eam s\u1ef1 quy\u1ebft t\u00e2m khi tham d\u1ef1 m\u1ed9t gi\u1ea3i \u0111ua th\u1ef1c s\u1ef1. Hi\u1ec7n \u1edf VN c\u00f3 r\u1ea5t nhi\u1ec1u gi\u1ea3i \u0111ua, \u0111\u1eb7c bi\u1ec7t t\u1eadp trung nhi\u1ec1u v\u00e0o c\u00e1c th\u00e1ng cu\u1ed1i n\u0103m nh\u01b0 gi\u1ea3i c\u1ee7a Vp bank, Long bi\u00ean, vnexpress,…<\/p>\n Gi\u1ea3i th\u00edch c\u00e1c thu\u1eadt ng\u1eef ch\u1ea1y s\u1ebd c\u00f3 \u1edf ph\u00eda d\u01b0\u1edbi.<\/p>\n Recovery\/Ph\u1ee5c h\u1ed3i<\/strong><\/p>\n Recovery l\u00e0 d\u1ea1ng b\u00e0i ch\u1ea1y nh\u1eb9 ho\u1eb7c \u0111i b\u1ed9 ho\u1eb7c b\u1ea1n t\u1eadp m\u1ed9t c\u00e1i g\u00ec \u0111\u00f3 kh\u00e1c v\u1edbi ch\u1ea1y b\u1ed9 v\u00ed d\u1ee5 nh\u01b0 b\u01a1i l\u1ed9i. M\u1ee5c \u0111\u00edch c\u1ee7a recovery l\u00e0 gi\u00fap c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c sau khi b\u1ea1n \u0111\u00e3 c\u00f3 m\u1ed9t b\u00e0i ch\u1ea1y d\u00e0i v\u00e0o ch\u1ee7 nh\u1eadt. Th\u1eddi gian ngh\u1ec9 n\u00e0y s\u1ebd gi\u00fap c\u00e1c s\u1ee3i c\u01a1 b\u1ecb ph\u00e1 v\u1ee1 trong bu\u1ed5i ch\u1ea1y d\u00e0i ch\u1ee7 nh\u1eadt \u0111\u01b0\u1ee3c kh\u00f4i ph\u1ee5c l\u1ea1i gi\u00fap b\u1ea1n ti\u1ebfp t\u1ee5c t\u1ed1t h\u01a1n \u1edf ng\u00e0y k\u1ebf ti\u1ebfp. N\u1ebfu b\u1ea1n v\u1eabn duy tr\u00ec t\u1eadp n\u1eb7ng sau b\u00e0i ch\u1ea1y d\u00e0i ch\u1ee7 nh\u1eadt th\u00ec c\u01a1 th\u1ec3 kh\u00f4ng \u0111\u1ee7 th\u1eddi gian h\u1ed3i ph\u1ee5c.<\/p>\n Khi kh\u1ea3 n\u0103ng h\u1ed3i ph\u1ee5c c\u1ee7a b\u1ea1n t\u1ed1t l\u00ean theo n\u0103m th\u00e1ng b\u1ea1n t\u00edch l\u0169y \u0111\u01b0\u1ee3c nh\u1edd t\u1eadp ch\u1ea1y th\u00ec kh\u1ea3 n\u0103ng h\u1ed3i ph\u1ee5c c\u1ee7a c\u01a1 th\u1ec3 s\u1ebd r\u1ea5t nhanh, s\u1ebd kh\u00f4ng c\u1ea7n ph\u1ea3i c\u00f3 ng\u00e0y recovery.<\/p>\n Short run\/ Ch\u1ea1y ng\u1eafn<\/strong><\/p>\n L\u00e0 m\u1ed9t b\u00e0i ch\u1ea1y c\u1ef1 ly trung b\u00ecnh (c\u1ee5 th\u1ec3 theo plan) \u1edf t\u1ed1c \u0111\u1ed9 ch\u1eadm h\u01a1n t\u1ed1c \u0111\u1ed9 khi ch\u1ea1y long run. V\u00ed d\u1ee5 pace marathon c\u1ee7a b\u1ea1n l\u00e0 4h30s th\u00ec t\u1ed1c \u0111\u1ed9 \u1edf d\u1ea1ng ch\u1ea1y n\u00e0y n\u00ean l\u00e0 5p30s ho\u1eb7c 5p40s.<\/p>\n Ch\u00fang ta ch\u00fa \u00fd l\u00e0 tr\u01b0\u1edbc khi \u0111\u1ea1t t\u1edbi t\u1ed1c \u0111\u1ed9 m\u1ee5c ti\u00eau c\u1ee7a m\u1ed7i b\u00e0i ch\u1ea1y th\u00ec b\u1ea1n ph\u1ea3i ch\u1ea1y nh\u1eb9 nh\u00e0ng kho\u1ea3ng 10p nh\u1eb1m gi\u00fap c\u01a1 th\u1ec3 \u1ea5m l\u00ean. Ch\u1ea1y nhanh ngay t\u1eeb \u0111\u1ea7u t\u01b0\u1edfng ti\u1ebft ki\u1ec7m th\u1eddi gian nh\u01b0ng th\u1ef1c t\u1ebf l\u00e0 b\u1ea1n s\u1ebd ph\u1ea3i tr\u1ea3 gi\u00e1 \u1edf nh\u1eefng km ph\u00eda sau, c\u00f3 th\u1ec3 s\u1ebd r\u1ea5t m\u1ec7t m\u1ecfi th\u1eadm ch\u00ed l\u00e0 b\u1ecf cu\u1ed9c. Ch\u1ea1y nh\u1eb9 nh\u00e0ng c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n ch\u1ea1y \u1edf t\u1ed1c \u0111\u1ed9 v\u00f4 c\u00f9ng tho\u1ea3i m\u00e1i, kh\u00f4ng c\u1ea7n c\u1ed1 g\u1eafng g\u00ec c\u1ea3. K\u1ebf th\u00fac c\u1ee7a b\u00e0i ch\u1ea1y s\u1ebd l\u00e0 b\u00e0i gi\u00e3n c\u01a1, b\u1eb1ng c\u00e1ch c\u0103ng c\u01a1 \u0111\u00f9i tr\u01b0\u1edbc, \u0111\u00f9i sau,…<\/p>\n Strength\/T\u1eadp s\u1ee9c m\u1ea1nh<\/strong><\/p>\n \u1ede tr\u00ecnh \u0111\u1ed9 c\u1ea5p cao, m\u1ed9t bu\u1ed5i ch\u1ea1y short run s\u1ebd k\u1ebft th\u00fac kh\u00e1 s\u1edbm. B\u1ea1n s\u1ebd c\u1ea7n th\u00eam m\u1ed9t b\u00e0i Strength l\u00e0 c\u00e1c b\u00e0i t\u1eadp b\u1ed5 tr\u1ee3 kho\u1ea3ng 20p nh\u01b0 c\u00e1c b\u00e0i ch\u1ed1ng \u0111\u1ea9y, squat,…T\u00f3m l\u1ea1i l\u00e0 b\u1ea5t c\u1ee9 b\u00e0i t\u1eadp s\u1ee9c m\u1ea1nh n\u00e0o b\u1ea1n v\u1eabn hay th\u01b0\u1eddng t\u1eadp trong ph\u00f2ng gym.<\/p>\n T\u1eadp gym n\u1eb7ng v\u1ec1 s\u1ee9c m\u1ea1nh, c\u00f2n t\u1eadp ch\u1ea1y thu\u1ed9c v\u1ec1 s\u1ee9c b\u1ec1n l\u00e0 c\u00e1c b\u00e0i t\u1eadp cardio. Hai h\u01b0\u1edbng t\u1eadp luy\u1ec7n n\u00e0y kh\u00e1 m\u00e2u thu\u1eabn nhau, b\u1ea1n ch\u1ec9 c\u00f3 th\u1ec3 ch\u1ecdn m\u1ed9t trong hai, m\u00f3n c\u00f2n l\u1ea1i g\u1ecdi l\u00e0 b\u1ed5 tr\u1ee3; r\u1ea5t kh\u00f3 \u0111\u1ec3 c\u00f3 th\u1ec3 c\u00f3 m\u1ed9t c\u01a1 b\u1eafp cu\u1ed3n cu\u1ed9n nh\u01b0ng v\u1eabn \u0111\u1ea1t th\u00e0nh t\u00edch cao trong ch\u1ea1y b\u1ed9. N\u1ebfu b\u1ea1n th\u1ec9nh tho\u1ea3ng ch\u1ea1y cho vui th\u00ec kh\u00f4ng sao nh\u01b0ng n\u1ebfu \u0111\u1eb7t m\u1ee5c ti\u00eau cao trong ch\u1ea1y b\u1ed9 th\u00ec kh\u1ea3 n\u0103ng cao m\u1ee5c ti\u00eau t\u1eadp gym c\u1ee7a b\u1ea1n s\u1ebd b\u1ecb \u1ea3nh h\u01b0\u1edfng.<\/p>\n Ch\u1ea1y nhi\u1ec1u m\u1ea5t m\u1ee1 nh\u01b0ng c\u0169ng d\u1ec5 m\u1ea5t c\u01a1. Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 th\u01b0\u1eddng thi\u00ean v\u1ec1 nh\u00f3m c\u01a1 d\u00e0i ph\u00f9 h\u1ee3p v\u1edbi vi\u1ec7c co gi\u00e3n ch\u1eadm l\u1eb7p \u0111i l\u1eb7p l\u1ea1i trong th\u1eddi gian d\u00e0i. Ng\u01b0\u1eddi t\u1eadp gym c\u00f3 nh\u00f3m c\u01a1 ng\u1eafn ph\u00f9 h\u1ee3p vi\u1ec7c co gi\u00e3n nhanh v\u00e0 l\u1eb7p l\u1ea1i \u00edt. Th\u1ebf n\u00ean c\u01a1 b\u1eafp ng\u01b0\u1eddi t\u1eadp gym ta s\u1ebd th\u1ea5y ph\u1ed3ng l\u00ean trong khi ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 l\u1ea1i kh\u00f4ng r\u00f5 l\u1eafm. \u0110\u01a1n gi\u1ea3n nh\u1ea5t l\u00e0 nh\u00ecn b\u1eafp ch\u00e2n s\u1ebd th\u1ea5y r\u1ea5t r\u00f5 s\u1ef1 kh\u00e1c bi\u1ec7t. Khi nh\u00ecn m\u1ed9t ng\u01b0\u1eddi t\u1eadp gym ta s\u1ebd c\u1ea3m th\u1ea5y n\u1eb7ng n\u1ec1 v\u1eefng ch\u00e3i, c\u00f2n m\u1ed9t ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 l\u00e2u n\u0103m l\u1ea1i nh\u1eb9 nh\u00e0ng v\u00e0 gi\u00f3 th\u1ed5i c\u0169ng bay.<\/p>\n Interval\/ch\u1ea1y nhanh ng\u1eaft qu\u00e3ng<\/strong><\/p>\n Interval l\u00e0 ki\u1ec3u b\u1ea1n ch\u1ea1y r\u1ea5t nhanh m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng sau \u0111\u00f3 ch\u1ea1y ch\u1eadm ho\u1eb7c \u0111i b\u1ed9 cho c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c, l\u1eb7p \u0111i l\u1eb7p l\u1ea1i. T\u1eadp interval c\u00f3 \u01b0u \u0111i\u1ec3m l\u00e0 s\u1ebd mang l\u1ea1i cho b\u1ea1n s\u1ef1 ph\u1ea5n kh\u00edch r\u1ea5t cao, gi\u00fap cho d\u00e1ng ch\u1ea1y c\u1ee7a b\u1ea1n chu\u1ea9n h\u01a1n, gi\u00fap cho b\u1ea1n khi quay l\u1ea1i pace marathon kh\u00f4ng c\u00f2n c\u1ea3m th\u1ea5y kh\u00f3 kh\u0103n. Nh\u01b0\u1ee3c \u0111i\u1ec3m l\u00e0 d\u1ec5 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n T\u1ed1c \u0111\u1ed9 c\u1ee7a interval t\u00f9y thu\u1ed9c v\u00e0o m\u1ed7i ng\u01b0\u1eddi. N\u1ebfu nh\u01b0 pace marathon c\u1ee7a b\u1ea1n l\u00e0 4p30s th\u00ec t\u1ed1c \u0111\u1ed9 interval c\u00f3 l\u1ebd ph\u1ea3i l\u00ean t\u1edbi 4p10s ho\u1eb7c 4p00. \u0110i\u1ec3m quan tr\u1ecdng trong interval l\u00e0 b\u1ea1n kh\u00f4ng \u0111\u01b0\u1ee3c gi\u1ea3m t\u1ed1c \u0111\u1ed9 \u1edf c\u00e1c l\u1ea7n ch\u1ea1y v\u1ec1 cu\u1ed1i. B\u1ea1n c\u00f3 th\u1ec3 d\u1ec5 d\u00e0ng ho\u00e0n th\u00e0nh v\u00e0i v\u00f2ng l\u1eb7p \u0111\u1ea7u nh\u01b0ng c\u00e0ng v\u1ec1 cu\u1ed1i s\u1ebd c\u00e0ng c\u1ea3m th\u1ea5y kh\u00f3 kh\u0103n h\u01a1n. Nh\u1eefng b\u00e0i interval c\u00f3 c\u1ef1 ly m\u1ed9t l\u1ea7n ch\u1ea1y h\u01a1n 800m c\u0169ng mang l\u1ea1i r\u1ea5t nhi\u1ec1u th\u1eed th\u00e1ch.<\/p>\n M\u1ed9t d\u1ea1ng interval kh\u00e1c \u0111\u00f3 l\u00e0 ch\u1ea1y l\u00ean d\u1ed1c, r\u1ea5t ph\u00f9 h\u1ee3p v\u1edbi ng\u01b0\u1eddi ch\u1ea1y v\u1edbi m\u00e1y ch\u1ea1y trong ph\u00f2ng gym. Ch\u1ea1y l\u00ean d\u1ed1c th\u1ef1c hi\u1ec7n b\u1eb1ng c\u00e1ch b\u1ea1n t\u0103ng \u0111\u1ed9 d\u1ed1c c\u1ee7a m\u00e1y l\u00ean kho\u1ea3ng 6 sau \u0111\u00f3 k\u1ebft h\u1ee3p vi\u1ec7c ch\u1ea1y nhanh v\u00e0 \u0111i b\u1ed9 l\u1eb7p \u0111i l\u1eb7p l\u1ea1i. Ch\u1ea1y l\u00ean d\u1ed1c bu\u1ed9c ch\u00e2n b\u1ea1n ph\u1ea3i b\u1eadt m\u1ea1nh h\u01a1n nh\u1edd v\u1eady khi ch\u1ea1y \u0111\u01b0\u1eddng b\u1eb1ng b\u1ea1n s\u1ebd b\u1eadt m\u1ea1nh h\u01a1n nh\u1edd v\u1eady s\u1ea3i ch\u00e2n s\u1ebd d\u00e0i h\u01a1n.<\/p>\n N\u1ebfu b\u1ea1n ch\u1ea1y v\u1edbi m\u00e1y ch\u1ea1y\/Treadmill th\u00ec c\u00f3 th\u1ec3 t\u1eadp interval b\u1eb1ng m\u1eb9o sau:<\/p>\n D\u1ed1c 1,5 l\u00e0 t\u01b0\u01a1ng \u1ee9ng v\u1edbi \u0111\u1ed9 kh\u00f3 khi ch\u1ea1y ngo\u00e0i \u0111\u01b0\u1eddng. N\u1ebfu ch\u1ea1y m\u00e1y \u0111\u1ec3 d\u1ed1c 0 th\u00ec b\u1ea1n \u0111ang ch\u1ea1y d\u1ec5 h\u01a1n ch\u1ea1y ngo\u00e0i \u0111\u01b0\u1eddng.<\/p>\n Fartek<\/strong><\/p>\n L\u00e0 m\u1ed9t b\u00e0i ch\u1ea1y t\u01b0\u01a1ng t\u1ef1 nh\u01b0 interval nh\u01b0ng \u1edf \u0111\u00e2y ta s\u1ebd \u0111o b\u1eb1ng th\u1eddi gian thay v\u00ec qu\u00e3ng \u0111\u01b0\u1eddng. B\u1ea1n ch\u1ea1y 4 ph\u00fat \u1edf t\u1ed1c \u0111\u1ed9 interval v\u00e0 ch\u1ea1y nh\u1eb9 ho\u1eb7c \u0111i b\u1ed9 1 ph\u00fat sau \u0111\u00f3 l\u1eb7p l\u1ea1i cho t\u1edbi khi \u0111\u1ea1t \u0111\u01b0\u1ee3c t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng nh\u01b0 mong mu\u1ed1n. Ch\u00fa \u00fd l\u00e0 vi\u1ec7c ch\u1ea1y kh\u1edfi \u0111\u1ed9ng 10 ph\u00fat ban \u0111\u1ea7u hay ch\u1ea1y nh\u1eb9 gi\u1ea3m d\u1ea7n \u1edf ph\u00eda sau b\u00e0i t\u1eadp kh\u00f4ng t\u00ednh v\u00e0o qu\u00e3ng \u0111\u01b0\u1eddng b\u1ea1n ph\u1ea3i ho\u00e0n th\u00e0nh c\u1ee7a bu\u1ed5i \u0111\u00f3.<\/p>\n Long run\/ Ch\u1ea1y d\u00e0i<\/strong><\/p>\n \u0110\u00e2y l\u00e0 m\u1ed9t b\u00e0i ch\u1ea1y v\u00f4 c\u00f9ng quan tr\u1ecdng. N\u00f3 th\u01b0\u1eddng \u0111\u01b0\u1ee3c th\u1ef1c hi\u1ec7n v\u00e0o ch\u1ee7 nh\u1eadt ho\u1eb7c th\u1ee9 b\u1ea3y khi m\u00e0 b\u1ea1n c\u00f3 nhi\u1ec1u th\u1eddi gian cho ch\u1ea1y v\u00e0 ngh\u1ec9 ng\u01a1i sau \u0111\u00f3.<\/p>\n \u01afu ti\u00ean h\u00e0ng \u0111\u1ea7u c\u1ee7a m\u1ed9t bu\u1ed5i ch\u1ea1y d\u00e0i l\u00e0 ho\u00e0n th\u00e0nh qu\u00e3ng \u0111\u01b0\u1eddng m\u00e0 kh\u00f4ng ph\u1ea3i l\u00e0 t\u1ed1c \u0111\u1ed9. B\u1ea1n s\u1ebd ch\u1ea1y \u1edf t\u1ed1c \u0111\u1ed9 ch\u1eadm h\u01a1n t\u1ed1c \u0111\u1ed9 marathon nh\u01b0ng nhanh h\u01a1n t\u1ed1c \u0111\u1ed9 short run. C\u00f3 ngh\u0129a l\u00e0 n\u1ebfu pace marathon c\u1ee7a b\u1ea1n l\u00e0 4p30 th\u00ec b\u1ea1n n\u00ean ch\u1ea1y \u1edf pace 5p10s ho\u1eb7c 5p00.<\/p>\n Nh\u1ea5n m\u1ea1nh l\u1ea1i l\u00e0 \u01b0u ti\u00ean cho vi\u1ec7c ho\u00e0n th\u00e0nh qu\u00e3ng \u0111\u01b0\u1eddng v\u00ec v\u1eady b\u1ea1n c\u00f3 th\u1ec3 \u0111i b\u1ed9 gi\u1eefa qu\u00e3ng m\u1ed9t l\u00fac n\u1ebfu th\u1ea5y vi\u1ec7c \u0111\u00f3 l\u00e0 c\u1ea7n thi\u1ebft. Ch\u1ea1y d\u00e0i s\u1ebd gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi tr\u1ea1ng th\u00e1i ch\u1ea1y trong th\u1eddi gian l\u00e2u c\u0169ng nh\u01b0 luy\u1ec7n \u00fd ch\u00ed kh\u00f4ng b\u1ecf cu\u1ed9c c\u1ee7a ch\u00fang ta.<\/p>\n \u0110\u1ec3 cho vi\u1ec7c ch\u1ea1y 42km tr\u1edf n\u00ean d\u1ec5 d\u00e0ng h\u01a1n, \u0111\u00f4i khi b\u1ea1n s\u1ebd c\u1ea7n ph\u1ea3i ch\u1ea1y l\u00ean c\u1ef1 ly l\u1edbn h\u01a1n nh\u01b0 50km ho\u1eb7c 70km. Tuy nhi\u00ean vi\u1ec7c ch\u1ea1y d\u00e0i th\u01b0\u1eddng s\u1ebd k\u00e9o theo th\u1eddi gian h\u1ed3i ph\u1ee5c sau \u0111\u00f3 l\u00e2u h\u01a1n, s\u1ebd \u1ea3nh h\u01b0\u1edfng t\u1edbi k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n chung.<\/p>\n Taper\/gi\u1ea3m d\u1ea7n<\/strong><\/p>\n Tr\u01b0\u1edbc ng\u00e0y race kho\u1ea3ng 2 t\u1edbi 3 tu\u1ea7n, b\u1ea1n s\u1ebd b\u01b0\u1edbc v\u00e0o th\u1eddi gian taper. Th\u1eddi gian n\u00e0y b\u1ea1n kh\u00f4ng n\u00ean ch\u1ea1y d\u00e0i nh\u1eb1m kh\u00f4ng l\u00e0m ti\u00eau hao carbohydrat trong c\u01a1 th\u1ec3, kh\u00f4ng ch\u1ea1y qu\u00e1 nhanh \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n M\u00ecnh kh\u00f4ng th\u00edch l\u1eafm kho\u1ea3ng th\u1eddi gian n\u00e0y v\u00ec n\u00f3 ph\u00e1 v\u1ee1 th\u00f3i quen c\u1ee7a m\u00ecnh. V\u00ec v\u1eady m\u1ed9t n\u0103m m\u00ecnh kh\u00f4ng \u0111\u0103ng k\u00fd qu\u00e1 nhi\u1ec1u race; n\u1ebfu c\u00f3 \u0111\u0103ng k\u00fd v\u00e0i race th\u00ec c\u0169ng x\u00e1c \u0111\u1ecbnh r\u00f5 race n\u00e0o m\u00ecnh s\u1ebd \u0111\u1ea1t PR v\u00e0 race n\u00e0o s\u1ebd kh\u00f4ng n\u1eb7ng v\u1ec1 th\u00e0nh t\u00edch.<\/p>\n <\/p>\n K\u1ebft l\u1ea1i vi\u1ec7c c\u00f3 m\u1ed9t plan l\u1ea3 r\u1ea5t c\u1ea7n thi\u1ebft nh\u01b0ng b\u1ea1n c\u1ea7n th\u1ea5m nhu\u1ea7n l\u00e0 m\u1ee5c \u0111\u00edch cu\u1ed1i c\u00f9ng c\u1ee7a ch\u00fang ta kh\u00f4ng ph\u1ea3i l\u00e0 nh\u1eb1m t\u1edbi vi\u1ec7c ch\u1ea1y 42km trong bao nhi\u00eau l\u00e2u m\u00e0 l\u00e0 s\u1ee9c kh\u1ecfe c\u00f3 \u0111\u01b0\u1ee3c m\u1ed7i ng\u00e0y v\u00e0 vi\u1ec7c gi\u1eef m\u1ed9t c\u01a1 th\u1ec3 kh\u1ecfe m\u1ea1nh khi v\u1ec1 gi\u00e0. Kh\u00f4ng c\u00f3 plan th\u00ec b\u1ea1n c\u0169ng n\u00ean d\u00e0nh t\u1ed1i thi\u1ec3u 1 gi\u1edd m\u1ed7i ng\u00e0y cho th\u1ec3 thao. Th\u01b0\u1eddng t\u00f4i s\u1ebd d\u00e0nh kho\u1ea3ng 12 t\u1edbi 15 ti\u1ebfng m\u1ed7i tu\u1ea7n; trong \u0111\u00f3 70% cho ch\u1ea1y b\u1ed9, c\u00f2n l\u1ea1i l\u00e0 cho c\u00e1c m\u00f4n kh\u00e1c.<\/p>\n <\/p>\n Khi t\u1eadp l\u00e2u n\u0103m ch\u00fang ta kh\u00f4ng nh\u1ea5t thi\u1ebft ph\u1ea3i t\u1eadp theo plan m\u00e0 ch\u1ec9 c\u1ea7n nh\u1edb trong \u0111\u1ea7u nguy\u00ean t\u1eafc t\u1eadp:<\/p>\n 1. Kh\u00f4ng \u0111\u1ec3 c\u01a1 th\u1ec3 qu\u00e1 s\u1ee9c:<\/strong><\/p>\n Vi\u1ec7c t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp l\u00ean r\u1ea5t cao mang r\u1ea5t nhi\u1ec1u c\u00e1m d\u1ed7. Khi ch\u00fang ta ch\u1ea1y li\u00ean t\u1ee5c \u0111\u01b0\u1ee3c m\u1ed9t tu\u1ea7n, m\u1ed7i ng\u00e0y 15km, th\u00ec ch\u00fang ta mu\u1ed1n c\u1ee9 nh\u01b0 v\u1eady kh\u00f4ng ngh\u1ec9 bu\u1ed5i n\u00e0o \u0111\u1ec1u nh\u01b0 v\u1eaft chanh. C\u01a1 th\u1ec3 th\u00edch nghi r\u1ea5t nhanh gi\u00fap ch\u00fang ta ho\u00e0n th\u00e0nh 15km m\u1ed7i ng\u00e0y (ho\u1eb7c nhi\u1ec1u h\u01a1n) kh\u00e1 d\u1ec5 d\u00e0ng.<\/p>\n Tuy nhi\u00ean ch\u00fang ta ph\u1ea3i r\u1ea5t c\u1ea9n th\u1eadn, tr\u00e1nh c\u00e1i b\u1eaby l\u00e0 ch\u1ea1y h\u00e0ng ng\u00e0y \u0111\u00e3 r\u00fat h\u1ebft s\u1ee9c l\u1ef1c c\u1ee7a b\u1ea1n l\u00e0m b\u1ea1n c\u1ea3m th\u1ea5y m\u1ec7t m\u1ecfi c\u1ea3 ng\u00e0y. Ch\u00fang ta c\u1ea7n ph\u1ea3i c\u1ea3m th\u1ea5y c\u01a1 th\u1ec3 v\u1eabn tr\u00e0n tr\u1ec1 sinh l\u1ef1c l\u00fac b\u00ecnh th\u01b0\u1eddng. M\u00e0 mu\u1ed1n nh\u01b0 v\u1eady bu\u1ed9c ch\u00fang ta ph\u1ea3i gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp b\u1eb1ng c\u00e1ch xen k\u1ebd c\u00e1c bu\u1ed5i ngh\u1ec9.<\/p>\n V\u00ed d\u1ee5 n\u1ebfu nh\u01b0 t\u1eeb th\u1ee9 hai t\u1edbi th\u1ee9 s\u00e1u ta ch\u1ea1y m\u1ed7i ng\u00e0y 10km \u0111\u01b0\u1ee3c t\u1ed5ng 60km th\u00ec r\u1ea5t kh\u00f3 ng\u00e0y ch\u1ee7 nh\u1eadt ch\u1ea1y d\u01b0\u1ee3c 21km pace m\u1ee5c ti\u00eau. Mu\u1ed1n ng\u00e0y ch\u1ee7 nh\u1eadt ch\u1ea1y 21km th\u00ec ng\u00e0y tr\u01b0\u1edbc \u0111\u00f3 l\u00e0 th\u1ee9 7 ph\u1ea3i ngh\u1ec9 ch\u1ea1y. T\u00f3m l\u1ea1i tr\u00e1nh c\u00e1i b\u1eaby h\u00f4m n\u00e0o c\u0169ng ch\u1ea1y v\u00ec l\u00e0m nh\u01b0 v\u1eady ch\u1ec9 ph\u00f9 h\u1ee3p giai \u0111o\u1ea1n ban \u0111\u1ea7u; m\u1ed9t b\u00e0i long run 21km gi\u00e1 tr\u1ecb h\u01a1n nhi\u1ec1u so v\u1edbi 2 b\u00e0i ch\u1ea1y 10km.<\/p>\n Ch\u1ea1y interval mang l\u1ea1i c\u1ea3m gi\u00e1c ph\u1ea5n kh\u00edch nh\u01b0ng ta c\u0169ng kh\u00f4ng th\u1ec3 th\u1ef1c hi\u1ec7n trong hai ng\u00e0y li\u00ean ti\u1ebfp v\u00ec cho d\u00f9 c\u00f3 th\u1ef1c hi\u1ec7n \u0111\u01b0\u1ee3c th\u00ec nh\u1eefng ng\u00e0y sau \u0111\u00f3 kh\u00f4ng \u0111\u1ee7 s\u1ee9c \u0111\u1ec3 th\u1ef1c hi\u1ec7n m\u1ed9t b\u00e0i long run.<\/p>\n Ch\u00fang ta c\u00f3 th\u1ec3 c\u1ea3m nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 qu\u00e1 s\u1ee9c khi kh\u00f4ng th\u1ec3 ho\u00e0n th\u00e0nh c\u00e1c bu\u1ed5i long run nh\u01b0 k\u1ef3 v\u1ecdng, ho\u1eb7c kh\u00f4ng th\u1ec3 ch\u1ea1y nhanh g\u1ea7n b\u1eb1ng pace marathon.<\/p>\n Vi\u1ec7c t\u1eadp kh\u1ed1i l\u01b0\u1ee3ng n\u1eb7ng ch\u1ec9 n\u00ean duy tr\u00ec trong m\u1ed9t kho\u1ea3ng th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh nh\u1eb1m \u0111\u1ea9y th\u1ec3 l\u1ef1c l\u00ean m\u1ee9c m\u1edbi; sau \u0111\u00f3 ta ph\u1ea3i quay l\u1ea1i v\u1edbi \u01b0u ti\u00ean s\u1ef1 \u0111a d\u1ea1ng trong c\u00e1c b\u00e0i t\u1eadp thay v\u00ec ch\u1ec9 ch\u00fa tr\u1ecdng t\u1edbi s\u1ed1 km ch\u1ea1y \u0111\u01b0\u1ee3c m\u1ed7i tu\u1ea7n.<\/p>\n <\/p>\n 2. \u0110a d\u1ea1ng trong c\u00e1c b\u00e0i t\u1eadp<\/strong><\/p>\n M\u1ed9t bu\u1ed5i ch\u1ea1y nhanh khi\u1ebfn tim ph\u1ea3i lao \u0111\u1ed9ng v\u1ea5t v\u1ea3. N\u1ebfu h\u00f4m n\u00e0o ta c\u0169ng ch\u1ea1y nhanh tim s\u1ebd kh\u00f4ng \u0111\u01b0\u1ee3c ngh\u1ec9 m\u00e0 ta c\u0169ng ng\u00e0y c\u00e0ng kh\u00f3 duy tr\u00ec ch\u1ea1y nhanh h\u01a1n. Tim c\u1ea7n \u0111\u01b0\u1ee3c ngh\u1ec9 b\u1eb1ng c\u00e1ch xem k\u1ebd c\u00e1c bu\u1ed5i ch\u1ea1y ch\u1eadm; m\u1ed9t b\u00e0i ch\u1ea1y ch\u1eadm c\u00f3 nh\u1ecbp tim d\u01b0\u1edbi 140 s\u1ebd gi\u00fap tim \u0111\u01b0\u1ee3c h\u1ed3i s\u1ee9c; l\u00fac \u0111\u00f3 ta s\u1ebd ch\u00fa tr\u1ecdng t\u1edbi c\u00e1c y\u1ebfu t\u1ed1 kh\u00e1c nh\u01b0 ch\u00e2n c\u1eb3ng.<\/p>\n C\u00e1c bu\u1ed5i ch\u1ea1y ch\u1eadm h\u00e0ng ng\u00e0y v\u1edbi qu\u00e3ng \u0111\u01b0\u1eddng ng\u1eafn th\u00ec kh\u00f4ng hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gia t\u0103ng kh\u1ea3 n\u0103ng, n\u00f3 ch\u1ec9 gi\u00fap duy tr\u00ec. V\u00ec v\u1eady c\u1ea7n c\u00e1c bu\u1ed5i long run \u0111\u1ec3 gia t\u0103ng \u00fd ch\u00ed. N\u00f3i chung th\u00ec m\u1ed7i b\u00e0i ch\u1ea1y \u0111\u1ec1u c\u00f3 \u00fd ngh\u0129a c\u1ee7a n\u00f3; n\u00f3 khi\u1ebfn m\u1ed9t th\u1ee9 n\u00e0o \u0111\u00f3 c\u1ee7a ta \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i v\u00e0 m\u1ed9t th\u1ee9 n\u00e0o \u0111\u00f3 c\u1ee7a ta ph\u1ea3i lao \u0111\u1ed9ng \u0111\u1ec3 ph\u00e1t tri\u1ec3n.<\/p>\n 3. C\u1ed1 g\u1eafng tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng<\/strong><\/p>\n Ch\u1ea5n th\u01b0\u01a1ng l\u00e0 r\u1ea5t kh\u00f3 tr\u00e1nh kh\u1ecfi khi tham gia v\u00e0o ch\u1ea1y b\u1ed9. Ch\u00fang ta ph\u1ea3i bi\u1ebft nghe ng\u00f3ng c\u01a1 th\u1ec3 \u0111\u1ec3 bi\u1ebft l\u00fac n\u00e0o n\u00ean ngh\u1ec9 ng\u01a1i m\u1ed9t v\u00e0i ng\u00e0y \u0111\u1ec3 c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c l\u1ea1i. Ch\u1ea5n th\u01b0\u01a1ng x\u1ea3y ra ch\u1ee7 y\u1ebfu do “qu\u00e1 t\u1ea3i”, ch\u1ea1y qu\u00e1 nhanh ho\u1eb7c ch\u1ea1y qu\u00e1 nhi\u1ec1u.<\/p>\n Ch\u00fang ta c\u1ea7n \u1edf tr\u1ea1ng th\u00e1i lu\u00f4n c\u1ed1 g\u1eafng nh\u01b0ng l\u00e0 c\u1ed1 g\u1eafng \u00edt m\u1ed9t. N\u1ebfu kh\u00f4ng ph\u1ea3i c\u1ed1 g\u1eafng c\u00f3 ngh\u0129a l\u00e0 kh\u1ea3 n\u0103ng \u0111ang th\u1ee5t l\u00f9i, m\u00e0 n\u1ebfu qu\u00e1 c\u1ed1 g\u1eafng c\u00f3 th\u1ec3 d\u1eabn t\u1edbi ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n 4. C\u00e1c lo\u1ea1i ch\u1ea5n th\u01b0\u01a1ng\u00a0<\/strong><\/p>\n 5. S\u1eafp t\u1edbi race<\/strong><\/p>\n \u0110\u1ec3 race hi\u1ec7u qu\u1ea3 th\u00ec c\u00f3 l\u1ebd t\u1ed1i thi\u1ec3u 3 th\u00e1ng tr\u01b0\u1edbc ng\u00e0y race ch\u00fang ta c\u1ea7n \u0111\u01b0a c\u01a1 th\u1ec3 v\u00e0o m\u1ed9t l\u1ecbch t\u1eadp b\u00e0i b\u1ea3n thay v\u00ec t\u1eadp theo c\u1ea3m h\u1ee9ng. L\u00fac n\u00e0y s\u1ebd c\u1ea7n c\u00e1c b\u00e0i ch\u1ea1y \u1edf pace marathon, c\u00e1c b\u00e0i interval, c\u00e1c b\u00e0i long run,…v\u1edbi m\u1ed9t s\u1ef1 k\u1ef7 lu\u1eadt theo ki\u1ec3u c\u00f2n s\u1ee9c c\u0169ng kh\u00f4ng c\u1ed1 ch\u1ea1y, m\u00e0 h\u1ebft s\u1ee9c th\u00ec v\u1eabn ph\u1ea3i ho\u00e0n th\u00e0nh b\u00e0i ch\u1ea1y c\u1ee7a ng\u00e0y h\u00f4m \u0111\u00f3.<\/p>\n Khi v\u00e0o race, khi ch\u1ea1y \u1edf t\u1ed1c \u0111\u1ed9 pace marathon nh\u01b0 d\u1ef1 t\u00ednh th\u00ec t\u1ea5t c\u1ea3 c\u00e1c b\u1ed9 ph\u1eadn c\u01a1 th\u1ec3 trong ta s\u1ebd \u0111\u1ec1u ph\u1ea3i c\u1ed1 g\u1eafng h\u1ebft s\u1ee9c. Tim s\u1ebd tr\u00ean 160, ch\u00e2n s\u1ebd ch\u1ea1y nhanh h\u01a1n 180 v\u00e0 b\u1eadt m\u1ea1nh h\u01a1n, s\u1ebd ph\u1ea3i \u0103n gel m\u1ed7i 45 ph\u00fat \u0111\u1ec3 n\u1ea1p n\u0103ng l\u01b0\u1ee3ng, s\u1ebd ph\u1ea3i chi\u1ebfn \u0111\u1ea5u v\u1edbi mong mu\u1ed1n ch\u1ea1y ch\u1eadm l\u1ea1i m\u1ed7i ph\u00fat,… Vi\u1ec7c \u0111\u1ea1t m\u1ee5c ti\u00eau nh\u01b0 th\u1ebf n\u00e0o ch\u00ednh l\u00e0 th\u01b0\u1edbc \u0111o hi\u1ec7u qu\u1ea3 c\u1ee7a nh\u1eefng th\u00e1ng ng\u00e0y t\u1eadp luy\u1ec7n tr\u01b0\u1edbc \u0111\u00f3.<\/p>\n<\/div>\n<\/div>\n![\"\"](\"https:\/\/chienluocsong.com\/wp-content\/uploads\/trung-cap-1.jpg\")
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