Raws li kuv tau cog lus tseg, txij hnub no kuv pib sau cov ntawv ceeb toom ntawm kuv qhov kev cob qhia hauv kev npaj rau marathon thiab ib nrab marathon.
Thawj hnub. Qhov Kev Pab:
Sawv ntxov - ntau dhia (dhia ntawm ko taw mus rau lwm qhov) nce toj 10 zaug 400 meters txhua tom qab 400 meters nrog kev khiav yooj yim. Kev tawm dag zog zoo rau kev qhia koj tus ncej puab thiab cov leeg nqaij nyuj. Qhia koj kom muab koj txhais ko taw hauv qab koj tus kheej, nrog rau thawb kom tawm sab ncaj saum npoo av. Nws yog ib feem ntawm kev khiav ua zog tshwj xeeb.
Yav tsaus ntuj - 10 km rov qab kis nrog kev cob qhia cov hauv paus ntawm kev khiav haujlwm.
Thaum sawv ntxov. Ntau jumps.
2.5 km ntawm kuv lub tsev muaj swb zoo zoo nkauj nrog txoj kab nqes ntawm 5-7 degrees. Yog li ntawd, raws li kev ua kom sov li ntawm 4 feeb ib mais, Kuv tau khiav mus rau ko taw ntawm lub toj no.
Siv daim duab qhia, Kuv tau kwv yees li 400 metres ntawm qhov swb ua ntej, txij li qhov no qhov taw qhia meej tsis paub zoo.
Thawj 6 lub sijhawm Kuv tau ua nws yooj yim heev. Tom qab ntawd lub plab hlaub nqaij tau pib txhaws, uas tsis ua rau nws tuaj yeem thawb kom raug, thiab ob txhais ceg yog qhov nyuaj los thev taus txhua lub sijhawm. Lub sijhawm thib kaum kuv tau ua nws mus rau qhov siab tshaj plaws ob qho tib si hauv kev ceev ntawm kev kov yeej thiab hauv kev ua haujlwm zoo, sim ua kom lub duav zoo li zoo tau thiab thawb tawm ntawm lub nplaim.
Thaum ua cov kev tawm dag zog no, txhais ceg uas tseem nyob tom qab yuav tsum nyob twj ywm rau hauv qhov chaw ncaj. Ceg yuav tsum muab tso ncaj qha rau hauv qab ntawm tus kheej, hauv qhov no nyob hauv qab tus ncej puab, uas tau nqa mus tom ntej. Tsis txhob pov koj txhais ceg dhau deb, txwv tsis pub nws yuav nyuaj rau tso koj txhais taw hauv qab koj.
Tom qab ua tiav 10 reps, Kuv tau dhia lwm 2.5 km hauv tsev ua lub hitch. Tag nrho qhov kev ncua deb 12.6 mais, suav txog qhov khiav qeeb ntawm txhua qhov rep, sov thiab txias-down.
Yav tsaus ntuj. Qeeb qeeb nrog kev ua haujlwm khiav.
Lub hom phiaj ntawm cov ntoo khaub lig no yog kev khiav tawm tom qab thaum sawv ntxov ntawm kev tawm haujlwm, nrog rau kev qhia cov khoom raug xaiv los ntawm kev khiav haujlwm. Kuv txiav txim siab los tsom rau qhov mob siab tawv thiab ko taw.
Kuv cadence thaum khiav mus deb yog tsawg heev. Cov kev tshaj lij kev khiav ua haujlwm khiav nrog lub cadence ntawm 190 thiab txawm 200. Hauv dav dav, 180 theem ntawm ib feeb yog suav tias yog qee qhov ntsuas. Raws li, qhov ceev yuav tsum tau tswj tsuas yog los ntawm kauj ruam dav, thiab qhov zaus, tsis hais txog ntawm ntu, yuav tsum ib txwm nyob qhov xwm yeem, tsis pub tsawg tshaj 180. Ntau me ntsis yog muaj peev xwm. Thaum koj tau siv los khiav ntawm thaj tsam li ntawm 170 lossis tsawg dua, tshwj xeeb tshaj yog thaum khiav qeeb, nws yog qhov nyuaj kawg los nce koj zaus. Txawm hais tias nyob rau hauv dav dav Kuv tau ua tiav, Kuv yuav tsum tswj tus zaus txhua 2-3 feeb kom lub cev thaum kawg tau siv mus rau qhov txiaj ntsig yam xav tau. Kuv feem ntau siv cov xov tooj. Tab sis nws yog qhov nyuaj rau hnov nws thaum ncig lub tsheb, yog li kuv suav tus naj npawb ntawm cov kauj ruam hauv 10 vib nas this.
Kuv nyuam qhuav pib dov ntawm lub forefoot mus rau pob taws. Thiab kuv tseem tsis tau ua tiav qhov txiaj ntsig ntawm hom kev teeb tsa no. Yog li no, kuv tseem hais ntxiv rau cov haujlwm no, sim muab txhais ko taw rau kev lag luam kom sai li sai tau thiab ua tib zoo saib xyuas qhov chaw ntawm txhais ceg hauv qab kuv tus kheej, kom thiaj li tsis muaj pob.
Qhov ua rau qeeb qeeb, 4.20 nyob rau ib mais.
Tom qab kev cob qhia tom tsev, Kuv tau ua sab plab thiab sab nraud ua si.
Rau lub hnub, tag nrho cov kev khiav dej num yog 22.6 km.
