{"id":1770,"date":"2024-04-23T10:34:03","date_gmt":"2024-04-23T03:34:03","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=1770"},"modified":"2024-04-23T10:34:03","modified_gmt":"2024-04-23T03:34:03","slug":"runtogether-vn","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/runtogether-vn\/","title":{"rendered":"K\u1ebf Ho\u1ea1ch T\u1eadp Luy\u1ec7n Ch\u1ea1y B\u1ed9 \u0110\u1ea1t 10KM Ch\u1ec9 Trong 4 Tu\u1ea7n"},"content":{"rendered":"<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c tuy\u1ec7t v\u1eddi gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe, gi\u1ea3m c\u00e2n v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ef1 tin. Tuy nhi\u00ean, \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, vi\u1ec7c x\u00e2y d\u1ef1ng th\u00f3i quen <em>ch\u1ea1y b\u1ed9<\/em> \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau ch\u1ea1y 10km c\u00f3 th\u1ec3 tr\u1edf n\u00ean kh\u00f3 kh\u0103n. V\u00ec v\u1eady, <a href=\"https:\/\/runtogether.vn\/\">Run Together <\/a>\u0111\u00e3 thi\u1ebft k\u1ebf m\u1ed9t k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ch\u1ea1y 3 ng\u00e0y 1 tu\u1ea7n gi\u00fap b\u1ea1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau ch\u1ea1y 10km ch\u1ec9 trong 4 tu\u1ea7n. K\u1ebf ho\u1ea1ch n\u00e0y k\u1ebft h\u1ee3p h\u00e0i h\u00f2a gi\u1eefa <em>ch\u1ea1y b\u1ed9<\/em> v\u00e0 \u0111i b\u1ed9, gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng s\u1ee9c b\u1ec1n v\u00e0 n\u00e2ng cao k\u1ef9 thu\u1eadt ch\u1ea1y m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Gi\u00e1o \u00e1n ch\u1ea1y 10km trong 4 tu\u1ea7n c\u1ee7a ch\u00fang t\u00f4i c\u00f3 g\u00ec?<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/OH8K-aqx-6F4J8iS81Rh55TYKh0-7NHXdeFynpMpYRzZ2OgvPUENRRpOVFrfxHvahQoV-PPWqNoRsECADF6_88TpB-KB8RvoYCd6WdgmZ7yDG4K2NhFGFtgGKVVtXMY0_LrjCNw_v_YhNymsllCDEjA\" alt=\"K\u1ebf Ho\u1ea1ch T\u1eadp Luy\u1ec7n Ch\u1ea1y 3 Ng\u00e0y 1 Tu\u1ea7n \u0110\u1ea1t 10K Ch\u1ec9 Trong 4 Tu\u1ea7n\"\/><\/figure>\n\n\n\n<p>Gi\u00e1o \u00e1n ch\u1ea1y n\u00e0y \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1eb7c bi\u1ec7t d\u00e0nh cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n n\u00e2ng cao th\u00e0nh t\u00edch ch\u1ea1y c\u1ee7a m\u00ecnh. Gi\u00e1o \u00e1n bao g\u1ed3m c\u00e1c b\u00e0i t\u1eadp xen k\u1ebd gi\u1eefa <em>ch\u1ea1y b\u1ed9<\/em> v\u00e0 \u0111i b\u1ed9, gi\u00fap b\u1ea1n d\u1ec5 d\u00e0ng x\u00e2y d\u1ef1ng s\u1ee9c b\u1ec1n v\u00e0 c\u1ea3i thi\u1ec7n k\u1ef9 thu\u1eadt ch\u1ea1y c\u1ee7a m\u00ecnh. Ch\u1ec9 c\u1ea7n d\u00e0nh ra 3 ng\u00e0y m\u1ed7i tu\u1ea7n, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau ch\u1ea1y 10km trong v\u00f2ng 4 tu\u1ea7n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.1 N\u00f3 d\u00e0nh cho ai?<\/strong><\/h3>\n\n\n\n<p>Gi\u00e1o \u00e1n n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi c\u00f3 th\u1ec3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0110i b\u1ed9 nhanh trong v\u00f2ng 15 ph\u00fat m\u00e0 kh\u00f4ng ngh\u1ec9.<\/li>\n\n\n\n<li>Ch\u1ea1y b\u1ed9 trong v\u00f2ng 5 ph\u00fat m\u00e0 kh\u00f4ng ngh\u1ec9.<\/li>\n\n\n\n<li>C\u00f3 mong mu\u1ed1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau ch\u1ea1y 10km trong v\u00f2ng 4 tu\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.2 Gi\u00e1o \u00e1n n\u00e0y k\u00e9o d\u00e0i bao l\u00e2u?<\/strong><\/h3>\n\n\n\n<p>Gi\u00e1o \u00e1n n\u00e0y k\u00e9o d\u00e0i trong 4 tu\u1ea7n, m\u1ed7i tu\u1ea7n bao g\u1ed3m 3 ng\u00e0y t\u1eadp luy\u1ec7n.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.3 Kh\u1ea3 n\u0103ng \u0111\u1ec3 b\u1eaft \u0111\u1ea7u luy\u1ec7n t\u1eadp gi\u00e1o \u00e1n n\u00e0y<\/strong><\/h3>\n\n\n\n<p>\u0110\u1ec3 b\u1eaft \u0111\u1ea7u gi\u00e1o \u00e1n n\u00e0y, b\u1ea1n n\u00ean c\u00f3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>M\u1ed9t \u0111\u00f4i gi\u00e0y <em>ch\u1ea1y b\u1ed9<\/em> t\u1ed1t.<\/li>\n\n\n\n<li>Qu\u1ea7n \u00e1o th\u1ec3 thao tho\u1ea3i m\u00e1i.<\/li>\n\n\n\n<li>M\u1ed9t chai n\u01b0\u1edbc.<\/li>\n\n\n\n<li>M\u1ed9t \u0111\u1ed3ng h\u1ed3 <em>ch\u1ea1y b\u1ed9<\/em> (t\u00f9y ch\u1ecdn).<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.4 L\u1ecbch \u0111\u00e0o t\u1ea1o 10k trong 4 tu\u1ea7n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/strong><\/h3>\n\n\n\n<p>1.4.1 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 1<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ng\u00e0y 1<\/strong><\/td><td><strong>Ch\u1ea1y b\u1ed9 5 ph\u00fat, \u0111i b\u1ed9 1 ph\u00fat (l\u1eb7p l\u1ea1i 4 l\u1ea7n)<\/strong><\/td><\/tr><tr><td>Ng\u00e0y 2<\/td><td>Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td>Ng\u00e0y 3<\/td><td>\u0110i b\u1ed9 30 ph\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>1.4.2 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 2<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ng\u00e0y 1<\/strong><\/td><td><strong>Ch\u1ea1y b\u1ed9 10 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i 4 l\u1ea7n)<\/strong><\/td><\/tr><tr><td>Ng\u00e0y 2<\/td><td>Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td>Ng\u00e0y 3<\/td><td>\u0110i b\u1ed9 35 ph\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>1.4.3 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 3<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Ng\u00e0y 1<\/strong><\/td><td><strong>Ch\u1ea1y b\u1ed9 15 ph\u00fat, \u0111i b\u1ed9 1 ph\u00fat (l\u1eb7p l\u1ea1i 5 l\u1ea7n)<\/strong><\/td><\/tr><tr><td>Ng\u00e0y 2<\/td><td>Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td>Ng\u00e0y 3<\/td><td>\u0110i b\u1ed9 40 ph\u00fat<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>1.4.4 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 4<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y b\u1ed9 25 ph\u00fat li\u00ean t\u1ee5c<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ng\u01a1i<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y 10km (ho\u1eb7c ch\u1ea1y trong 1 gi\u1edd)<\/li>\n<\/ul>\n\n\n\n<p>L\u01b0u \u00fd: N\u1ebfu b\u1ea1n c\u1ea3m th\u1ea5y kh\u00f3 kh\u0103n khi ch\u1ea1y li\u00ean t\u1ee5c trong m\u1ed9t kho\u1ea3ng th\u1eddi gian d\u00e0i, h\u00e3y chuy\u1ec3n sang ch\u1ea1y-b\u01b0\u1edbc. V\u00ed d\u1ee5, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y 5 ph\u00fat, \u0111i b\u1ed9 1 ph\u00fat v\u00e0 l\u1eb7p l\u1ea1i chu k\u1ef3 n\u00e0y cho \u0111\u1ebfn khi ho\u00e0n th\u00e0nh qu\u00e3ng \u0111\u01b0\u1eddng 10km.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.5 L\u1ecbch tr\u00ecnh \u0111\u00e0o t\u1ea1o 10K trung c\u1ea5p<\/strong><\/h3>\n\n\n\n<p>N\u1ebfu b\u1ea1n \u0111\u00e3 c\u00f3 kinh nghi\u1ec7m <em>ch\u1ea1y b\u1ed9<\/em> v\u00e0 mu\u1ed1n n\u00e2ng cao th\u00e0nh t\u00edch c\u1ee7a m\u00ecnh, l\u1ecbch tr\u00ecnh \u0111\u00e0o t\u1ea1o 10K trung c\u1ea5p n\u00e0y s\u1ebd ph\u00f9 h\u1ee3p v\u1edbi b\u1ea1n.<\/p>\n\n\n\n<p>1.5.1 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 1<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y b\u1ed9 30 ph\u00fat li\u00ean t\u1ee5c<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ng\u01a1i<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y b\u1ed9 40 ph\u00fat<\/li>\n<\/ul>\n\n\n\n<p>1.5.2 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 2<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y b\u1ed9 45 ph\u00fat<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ng\u01a1i<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y b\u1ed9 60 ph\u00fat<\/li>\n<\/ul>\n\n\n\n<p>1.5.3 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 3<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y b\u1ed9 75 ph\u00fat<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ng\u01a1i<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y b\u1ed9 90 ph\u00fat<\/li>\n<\/ul>\n\n\n\n<p>1.5.4 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 4<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y 10km (ho\u1eb7c ch\u1ea1y trong 1 gi\u1edd 15 ph\u00fat)<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ng\u01a1i<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y 12km (ho\u1eb7c ch\u1ea1y trong 1 gi\u1edd 30 ph\u00fat)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1.6 L\u1ecbch \u0111\u00e0o t\u1ea1o 10K n\u00e2ng cao<\/strong><\/h3>\n\n\n\n<p>\u0110\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi <em>ch\u1ea1y b\u1ed9<\/em> c\u00f3 kinh nghi\u1ec7m v\u00e0 mu\u1ed1n \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau ch\u1ea1y 10K v\u1edbi th\u1eddi gian nhanh h\u01a1n, l\u1ecbch tr\u00ecnh \u0111\u00e0o t\u1ea1o 10K n\u00e2ng cao n\u00e0y s\u1ebd gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t <em>ch\u1ea1y b\u1ed9<\/em>.<\/p>\n\n\n\n<p>1.6.1 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 1<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y b\u1ed9 45 ph\u00fat<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ng\u01a1i<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y b\u1ed9 60 ph\u00fat<\/li>\n<\/ul>\n\n\n\n<p>1.6.2 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 2<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y b\u1ed9 60 ph\u00fat, trong \u0111\u00f3 bao g\u1ed3m 20 ph\u00fat ch\u1ea1y nhanh<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ng\u01a1i<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y b\u1ed9 75 ph\u00fat, trong \u0111\u00f3 bao g\u1ed3m 30 ph\u00fat ch\u1ea1y nhanh<\/li>\n<\/ul>\n\n\n\n<p>1.6.3 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 3<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y b\u1ed9 90 ph\u00fat, trong \u0111\u00f3 bao g\u1ed3m 40 ph\u00fat ch\u1ea1y nhanh<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ng\u01a1i<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y b\u1ed9 100 ph\u00fat, trong \u0111\u00f3 bao g\u1ed3m 50 ph\u00fat ch\u1ea1y nhanh<\/li>\n<\/ul>\n\n\n\n<p>1.6.4 L\u1ecbch \u0111\u00e0o t\u1ea1o tu\u1ea7n 4<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u00e0y 1:<\/strong> Ch\u1ea1y 10km (ho\u1eb7c ch\u1ea1y trong 1 gi\u1edd)<\/li>\n\n\n\n<li><strong>Ng\u00e0y 2:<\/strong> Ngh\u1ec9 ng\u01a1i<\/li>\n\n\n\n<li><strong>Ng\u00e0y 3:<\/strong> Ch\u1ea1y 12km (ho\u1eb7c ch\u1ea1y trong 1 gi\u1edd 15 ph\u00fat)<\/li>\n<\/ul>\n\n\n\n<p>V\u1edbi l\u1ecbch tr\u00ecnh \u0111\u00e0o t\u1ea1o 10K n\u00e2ng cao n\u00e0y, b\u1ea1n s\u1ebd t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n v\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u1ee7a m\u00ecnh \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00e0nh t\u00edch t\u1ed1t nh\u1ea5t khi ho\u00e0n th\u00e0nh qu\u00e3ng \u0111\u01b0\u1eddng 10km.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>K\u1ebft lu\u1eadn<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/lh7-us.googleusercontent.com\/VfnkmmpQAhG53DrIgNF-W3tQ0Y1npr6Jbmr8fwLT-zt2We_5xiP3TyM1EbHGRII4AYCll5DopDupDKPyACrjOmdWdc9EMHc2bK5JibnTd7TgW3w6qbvYnR4hf_JGyIUGmnoVYKJ8y_fGBcQ0WDNIxh0\" alt=\"K\u1ebf Ho\u1ea1ch T\u1eadp Luy\u1ec7n Ch\u1ea1y 3 Ng\u00e0y 1 Tu\u1ea7n \u0110\u1ea1t 10K Ch\u1ec9 Trong 4 Tu\u1ea7n\"\/><\/figure>\n\n\n\n<p>Tr\u00ean \u0111\u00e2y l\u00e0 k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ch\u1ea1y 3 ng\u00e0y 1 tu\u1ea7n \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau ch\u1ea1y 10km ch\u1ec9 trong 4 tu\u1ea7n. B\u1eb1ng vi\u1ec7c k\u1ebft h\u1ee3p gi\u1eefa <em>ch\u1ea1y b\u1ed9<\/em> v\u00e0 \u0111i b\u1ed9, b\u1ea1n s\u1ebd d\u1ea7n d\u1ea7n c\u1ea3i thi\u1ec7n \u0111\u01b0\u1ee3c s\u1ee9c b\u1ec1n, k\u1ef9 thu\u1eadt ch\u1ea1y v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau c\u1ee7a m\u00ecnh m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. H\u00e3y nh\u1edb lu\u00f4n l\u1eafng nghe c\u01a1 th\u1ec3 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n sao cho ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng c\u00e1 nh\u00e2n. <a href=\"https:\/\/runtogether.vn\/\">Run Together<\/a> ch\u00fac b\u1ea1n th\u00e0nh c\u00f4ng trong vi\u1ec7c t\u1eadp luy\u1ec7n v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau ch\u1ea1y 10km!<\/p>","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t trong nh\u1eefng ho\u1ea1t \u0111\u1ed9ng th\u1ec3 d\u1ee5c tuy\u1ec7t v\u1eddi gi\u00fap c\u1ea3i thi\u1ec7n s\u1ee9c kh\u1ecfe, gi\u1ea3m c\u00e2n v\u00e0 t\u0103ng c\u01b0\u1eddng s\u1ef1 t\u1ef1 tin. Tuy nhi\u00ean, \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, vi\u1ec7c x\u00e2y d\u1ef1ng th\u00f3i quen ch\u1ea1y b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau ch\u1ea1y 10km c\u00f3 th\u1ec3 tr\u1edf n\u00ean kh\u00f3 [&hellip;]<\/p>","protected":false},"author":5,"featured_media":1771,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[26],"class_list":["post-1770","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao","tag-giao-an-chay-bo"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>K\u1ebf Ho\u1ea1ch T\u1eadp Luy\u1ec7n Ch\u1ea1y B\u1ed9 \u0110\u1ea1t 10KM Ch\u1ec9 Trong 4 Tu\u1ea7n - Blog Runtogether<\/title>\n<meta name=\"description\" content=\"\u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, vi\u1ec7c x\u00e2y d\u1ef1ng th\u00f3i quen ch\u1ea1y b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau ch\u1ea1y 10km c\u00f3 th\u1ec3 tr\u1edf n\u00ean kh\u00f3 kh\u0103n.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/runtogether-vn\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"K\u1ebf Ho\u1ea1ch T\u1eadp Luy\u1ec7n Ch\u1ea1y B\u1ed9 \u0110\u1ea1t 10KM Ch\u1ec9 Trong 4 Tu\u1ea7n - 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