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Interval Run là bài chạy ngắn, cường độ cao, với thời gian recovery giữa mỗi set. Cụ thể hơn, pace khi chạy bài tập này phải khiến cho việc hô hấp cảm thấy khó khăn hay nói không ra hơi. Thời gian mỗi set chạy không nhất thiết phải giống nhau, nhưng nên tránh việc chênh lệch quá nhiều. Để biết được cự li Interval cần chạy, bạn lấy cự li dài nhất chạy được chia cho 10. Ví dụ, bạn chạy được 10km thì cự li Interval 1km, nhưng bạn nên làm quen với các cự li ngắn trước, sau đó tăng dần set chạy rồi mới chuyển sang cự li dài hơn. Về giai đoạn recovery, bạn có thể áp dụng việc jogging nhẹ hay đi bộ từ 2 đến 3 phút để set tiếp theo đạt hiệu suất tốt nhất, tránh việc nghỉ quá lâu ảnh hưởng chất lượng buổi tập.

 4x400m → 6x400m → 8x400m →  4x800m →  6x800m → 8x800m → ...

 4x2min → 6x2min → 8x2min →  4x4min →  6x4min → 8x4min → ...

 

Tempo Run là bài chạy với pace cố định, vùng pace của Tempo Run nằm giữa pace khiến bạn thoải mái, nói chuyện dễ dàng khi chạy và tốc độ Interval Run, còn được mô tả là “comfortably hard” hay nói không tròn tiếng. Để biết được cự li Tempo bạn cần chạy, bạn lấy cự li dài nhất chạy được chia cho 2. Ví dụ, bạn chạy được cự li 10km thì cự li tempo cần chạy là 5km. Như Interval Run, bạn nên làm quen với những cự li ngắn trước. Ngoài ra, bạn cũng có thể chạy theo thời gian thay vì cự li để buổi tập thú vị hơn.

 Easy/Comfort Pace < Tempo Pace < Interval Pace

30-40min Tempo Run = 5-10min Easy Run + 15-20min Tempo Run + 5-10min Jogging (Cool-down)

 

Phát – VietRunners