Yog tias koj tsis haum, taug kev tuaj yeem yog qhov kev cob qhia txaus los txhawb koj lub zog. … Qhov no yog raws li lub tswv yim hais tias kev taug kev yog qhov ua tau zoo dua li kev khiav mus txog li 13-14 min/mais (7:30-8:00 min/km) pace. Yog li khiav qeeb dua 14 min / mais (8: 40 min / km) pace yog unproductive; koj zoo dua taug kev.
Ntawm no, Puas yog 12 kph ntawm lub treadmill ceev? Thaum tshawb nrhiav lub treadmill, koj yuav xav tau qhov ceev tshaj plaws ntawm tsawg kawg yog 10 - 12 km / h. Qhov kawg siab dua yuav dhau mus rau koj cov kev xav tau, tab sis nws nyob ntawm koj lub hom phiaj. Lub 12 kph treadmill yuav zoo txaus rau tus pib xav paub.
km zoo li cas? Yog tias koj tab tom npaj yuav khiav 5K, 10K, ib nrab-marathon, lossis marathon, ntawm no yog lub sijhawm nruab nrab ntawm ib mais.
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Ceev los ntawm kev ncua deb.
Pw ua niam txiv | Haiv neeg nrug deb | Nruab nrab nrawm ib mais (1.6 km) |
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poj niam | 5 km (3.1 mais) | 12:11:10 |
txiv neej | 10 km (6.2 mais) | 8:41:43 |
poj niam | 10 km (6.2 mais) | 10:02:05 |
txiv neej | Ib nrab marathon (13.1 mi) | 9:38:59 |
Tsis tas li ntawd, lub teeb jogs sai npaum li cas? Feem ntau, qhov nruab nrab jogging ceev yog 4 txog 6 mph.
Nws yuav siv sijhawm ntev npaum li cas los khiav 5K? Ntau tus khiav ua tiav 5K hauv 30 rau 40 feeb, thiab ntau tus neeg khiav tau txaus siab rau lawv lub sijhawm yog tias nws nyob ib puag ncig qhov ntsuas no. Tus neeg taug kev nruab nrab ua tiav 5K hauv 45 txog 60 feeb.
Kuv yuav tsum khiav 5k ceev npaum li cas rau kuv lub hnub nyoog?
Ntau tus neeg khiav dej num ua tiav 5K hauv 30 mus rau 40 feeb, thiab ntau tus neeg khiav dej num txaus siab rau lawv lub sijhawm yog tias nws nyob ib puag ncig qhov ntsuas no.
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Nruab nrab ntawm hnub nyoog thiab poj niam txiv neej.
pawg hnub nyoog | cov txiv neej | Cov poj niam |
---|---|---|
25 rau 29 | 31:09 | 36:16 |
30 rau 34 | 31:27 | 38:41 |
35 rau 39 | 33:44 | 37:21 |
40 rau 44 | 32:26 | 38:26 |
• Lub Yim Hli 9, 2019
Puas yog khiav 7 km ib teev twg zoo? Cov joggers hnyav tau txhais tias yog cov neeg uas khiav ntawm qhov ceev ntawm ntau tshaj 7 mph (11 km / h), rau ntau tshaj plaub teev hauv ib lub lis piam. … “Yog tias koj lub hom phiaj yog txo txoj kev pheej hmoo ntawm kev tuag thiab txhim kho lub neej expectancy, jogging ob peb zaug ib lub lim tiam ntawm qhov nruab nrab pace yog ib lub tswv yim zoo. Ib yam dab tsi ntxiv tsis yog qhov tsim nyog xwb, nws yuav ua rau muaj kev phom sij. "
Puas yog 20 km ib teev ceev? Yuav ceev npaum li cas 20 kilometers ib teev? Hauv lwm lo lus, 20 kilometers ib teev yog 0.83 npaug ntawm qhov ceev ntawm Bull, thiab qhov ceev ntawm Bull yog 1.2 npaug ntawm tus nqi. Cov pab pawg ntawm txhua xyoo Encierro hauv Pamplona, Spain khiav ntawm qhov nruab nrab ceev ntawm 24 kph.
Kuv yuav tsum khiav pes tsawg km ib lub lis piam kom noj qab haus huv?
khiav nruab nrab ntawm 15 thiab 20 mais (24.1 thiab 32.2 kilometers) ib lub lim tiam yog qhov chaw qab zib rau kev noj qab nyob zoo. Kev khiav yog ib qho kev tawm dag zog zoo uas tsis muaj kev cuam tshuam rau pab pawg.
Puas yog khiav 1 km hauv 7 feeb zoo? Kuv xav hais tias 7:11 km pace yog ib tug khov kho qeeb jog. Teem caij 6:30 rau ib mais, thiab tom qab ntawd 6:00. Kuj ua ntau yam ntawm koj cov kev khiav yog tias koj xav txhim kho. Stamina feem ntau yog tsim los ntawm lub sijhawm-ntawm-ko taw.
Dab tsi yog qhov zoo rau kev khiav 3 km?
12-14 hnub yog lub sijhawm qoj ib ce zoo thiab muaj koj nyob hauv pob ntawm kev lom zem khiav thiab triathlons. Koj lub cev yog haum rau ntau yam no.
Puas yog nws khiav 8 km txhua hnub? Koj yeej khiav tau 8 km ib hnub twg - Ntau tus neeg tuaj yeem ua li ntawd. Ntawm qhov "tsim nyog" nrawm uas tsuas yog 1/2 teev txog 45 feeb hauv ib hnub. Tsis ntau dhau. Nyob ntawm seb koj khiav tam sim no ntau npaum li cas, koj yuav tsum ua haujlwm kom deb li deb, hais los ntawm kev ntxiv 1/2 mais lossis 1 mais txhua ob peb hnub.
Yog vim li cas jogging nyuaj heev?
Yog tias kev khiav zoo li nyuaj txhua lub sijhawm, cov kws tshaj lij feem ntau pom zoo tias nws yog zaum vim koj ua ntau dhau, sai dhau lawm. Kev tshawb fawb qhia tau hais tias koj lub cev "tso rau phab ntsa" thaum nws depleted ntawm glycogen khw muag khoom nyob rau hauv cov leeg thiab daim siab, uas ua rau qaug zog thiab tsis muaj zog.
Yog jogging 3 km zoo?
Lub sijhawm zoo kiag li rau ib tus neeg uas tau pib txoj kev taug kev, txawm hais tias khiav ntawm lwm hnub lossis ob zaug hauv ib lub lis piam, kuv tuaj yeem hla 3km hauv 24 feeb yog li nws yog qhov zoo rau cov neeg nruab nrab uas khiav kom muaj zog.
Nws puas ua haujlwm kom khiav 5K txhua hnub? Khiav a 5K txhua hnub tuaj yeem yog txoj hauv kev zoo los txhim kho koj txoj kev noj qab haus huv plawv, ntxiv dag zog thiab tswj koj cov leeg thiab ua kom koj tus kheej zoo thaum koj nyob hauv tsev, tsuav yog koj tsis yog tus tshiab rau khiav. Ntxiv rau, thaum ua ke nrog kev noj zaub mov zoo, nws tseem tuaj yeem pab koj poob phaus.
Dab tsi yog cov neeg tseem ceeb 5K lub sijhawm? Cov neeg tseem ceeb khiav thiab cov kws tshaj lij khiav txhua yam ntawm 21:00 feeb mus txog yuav luag 14:00 ca.
Koj puas haum yog tias koj tuaj yeem khiav 5K?
Koj qhov kev tawm dag zog tam sim no yog qhov tseem ceeb hauv kev txiav txim siab yog tias koj yuav tsum khiav 5K yam tsis muaj kev cob qhia. Yog tias koj tawm dag zog tsis tu ncua thiab nyob hauv lub plawv zoo, koj yuav tsum tau rub nws tawm. ... Cov pib tshiab tuaj yeem ua tiav 5K kev sib tw hauv qis dua 30 feeb, los yog ze rau 40 feeb ntawm kev khiav qeeb qeeb.
Qhov zoo km pace yog dab tsi? Yog tias koj yog tus pib tshiab, 6:15 feeb ntawm ib mais yog zoo! Ua tau zoo RULE 2: Lwm txoj cai zoo yog tsis txhob sim ua kom koj nrawm dua thiab nrug deb tib lub sijhawm.
Puas yog 5K khiav?
5K khiav yog 3.1 mais. Tsis txhob poob siab ntawm qhov deb. Kev khiav 5K yog qhov kev ncua deb zoo rau tus pib. Koj tuaj yeem npaj rau 5K khiav hauv ob lub hlis xwb.
Lub sijhawm khiav 20 km zoo yog dab tsi? Rau cov txiv neej lub sij hawm nruab nrab ntawm kev khiav ib nrab marathon yog nyob ib ncig ntawm 1:10-1:30 feeb, thiab rau poj niam nyob ib ncig ntawm 1:20-1:40 - uas tshaj 8 mph!
Yog 15km/h ceev?
Yog tias koj tuaj yeem npog 15 km hauv ib teev, peb ko taw, uas yog dlej ceev.
Muaj pes tsawg kph yog sprint? Qhov nruab nrab sprinting ceev rau ntau tus neeg ncaws pob yog 24km/h (15 mph). Khiav ntawm qhov ceev tshaj 100m yuav muab sijhawm rau koj nyob ib ncig ntawm 14 vib nas this. Cov neeg ncaws pob tseem ceeb yuav khiav ntawm 26 mph.