{"id":2021,"date":"2024-07-18T10:40:39","date_gmt":"2024-07-18T03:40:39","guid":{"rendered":"https:\/\/blog.runtogether.vn\/?p=2021"},"modified":"2024-07-18T10:40:39","modified_gmt":"2024-07-18T03:40:39","slug":"chay-bo-pace-bao-nhieu-la-du-loi-ich-cua-chay-bo-pace","status":"publish","type":"post","link":"https:\/\/blog.runtogether.vn\/en\/kien-thuc-the-thao\/chay-bo-pace-bao-nhieu-la-du-loi-ich-cua-chay-bo-pace\/","title":{"rendered":"CH\u1ea0Y B\u1ed8 PACE BAO NHI\u00caU L\u00c0 \u0110\u1ee6? L\u1ee2I \u00cdCH C\u1ee6A CH\u1ea0Y B\u1ed8 PACE"},"content":{"rendered":"

Khi tham gia ch\u1ea1y b\u1ed9, m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng kh\u00f4ng th\u1ec3 b\u1ecf qua l\u00e0 “pace” \u2013 m\u1ed9t th\u01b0\u1edbc \u0111o ch\u00ednh x\u00e1c v\u1ec1 t\u1ed1c \u0111\u1ed9 v\u00e0 nh\u1ecbp \u0111\u1ed9 khi th\u1ef1c hi\u1ec7n ho\u1ea1t \u0111\u1ed9ng n\u00e0y. Tuy nhi\u00ean, c\u00e2u h\u1ecfi \u0111\u1eb7t ra l\u00e0: Ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7? \u0110\u00e2y kh\u00f4ng ch\u1ec9 l\u00e0 v\u1ea5n \u0111\u1ec1 c\u1ee7a nh\u1eefng ng\u01b0\u1eddi m\u1edbi t\u1eadp luy\u1ec7n, m\u00e0 c\u00f2n l\u00e0 n\u1ed7i quan t\u00e2m c\u1ee7a nh\u1eefng v\u1eadn \u0111\u1ed9ng vi\u00ean c\u00f3 kinh nghi\u1ec7m. H\u00e3y c\u00f9ng RUN TOGETHER kh\u00e1m ph\u00e1 c\u00e2u tr\u1ea3 l\u1eddi v\u00e0 l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c \u0111i\u1ec1u ch\u1ec9nh pace trong h\u00e0nh tr\u00ecnh ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

1. Pace trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/strong><\/h1>\n\n\n\n

Pace, khi d\u1ecbch sang ti\u1ebfng Vi\u1ec7t, c\u00f3 ngh\u0129a l\u00e0 nh\u1ecbp \u0111\u1ed9 ho\u1eb7c nh\u1ecbp \u0111i\u1ec7u v\u00e0 thu\u1eadt ng\u1eef n\u00e0y th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 b\u01a1i l\u1ed9i v\u00e0 ch\u1ea1y b\u1ed9. Pace trong ch\u1ea1y b\u1ed9 l\u00e0 \u0111\u01a1n v\u1ecb \u0111o t\u1ed1c \u0111\u1ed9, th\u01b0\u1eddng \u0111\u01b0\u1ee3c t\u00ednh b\u1eb1ng \u0111\u01a1n v\u1ecb th\u1eddi gian c\u1ea7n \u0111\u1ec3 ho\u00e0n th\u00e0nh m\u1ed9t kho\u1ea3ng \u0111\u01b0\u1eddng nh\u1ea5t \u0111\u1ecbnh, th\u01b0\u1eddng l\u00e0 ph\u00fat\/km. <\/p>\n\n\n\n

V\u00ed d\u1ee5: N\u1ebfu b\u1ea1n \u00e1p d\u1ee5ng pace l\u00e0 5 ph\u00fat tr\u00ean qu\u00e3ng \u0111\u01b0\u1eddng 10km, \u0111i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n duy tr\u00ec v\u1eadn t\u1ed1c l\u00e0 5 ph\u00fat cho m\u1ed7i km. <\/p>\n\n\n\n

2. Ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7?<\/strong><\/h1>\n\n\n\n

Trong qu\u00e1 tr\u00ecnh ch\u1ea1y, t\u1ed1c \u0111\u1ed9 \u0111\u01b0\u1ee3c \u0111o l\u01b0\u1eddng b\u1eb1ng pace, t\u1ee9c l\u00e0 th\u1eddi gian m\u1ea5t \u0111\u1ec3 ho\u00e0n th\u00e0nh m\u1ed7i kil\u00f4m\u00e9t. V\u1eady, ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7? D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t h\u01b0\u1edbng d\u1eabn v\u1ec1 m\u1ee9c pace ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng lo\u1ea1i b\u00e0i ch\u1ea1y v\u00e0 t\u1ed1c \u0111\u1ed9 theo nh\u1ecbp tim:<\/p>\n\n\n\n

Theo b\u00e0i ch\u1ea1y<\/strong><\/p>\n\n\n\n

B\u00e0i ch\u1ea1y t\u0103ng s\u1ee9c b\u1ec1n:<\/em> Ch\u1ea1y \u1edf m\u1ee9c pace 8 – 7, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi t\u1ed1c \u0111\u1ed9 7.5 – 8.57km\/h.<\/p>\n\n\n\n

B\u00e0i ch\u1ea1y t\u0103ng t\u1ed1c \u0111\u1ed9 ki\u1ec3m so\u00e1t:<\/em> Ch\u1ea1y \u1edf m\u1ee9c pace 6 – 5, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi t\u1ed1c \u0111\u1ed9 10 – 12km\/h.<\/p>\n\n\n\n

B\u00e0i ch\u1ea1y t\u0103ng t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a:<\/em> C\u1ed1 g\u1eafng ch\u1ea1y \u1edf m\u1ee9c pace 4 – 3, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi t\u1ed1c \u0111\u1ed9 15 – 20km\/h.<\/p>\n\n\n\n

Ch\u1ea1y \u1edf c\u1ef1 ly ng\u1eafn 100m:<\/em> \u00c1p d\u1ee5ng pace 2, v\u1edbi t\u1ed1c \u0111\u1ed9 l\u00ean t\u1edbi 30km\/h.<\/p>\n\n\n\n

Theo nh\u1ecbp tim<\/strong><\/p>\n\n\n\n

Nh\u1ecbp tim t\u1eeb 140 – 150: T\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi pace 8 – 7.<\/p>\n\n\n\n

Nh\u1ecbp tim t\u1eeb 150 – 160: T\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi pace 7 – 6:30.<\/p>\n\n\n\n

Nh\u1ecbp tim t\u1eeb 160 – 170: T\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi pace 6:30 – 6.<\/p>\n\n\n\n

Nh\u1ecbp tim t\u1eeb 170 – 180: T\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi pace 6 – 5:30.<\/p>\n\n\n\n

Nh\u1ecbp tim t\u1eeb 180 – 190: T\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi pace 5:30 – 5.Khi b\u1ea1n t\u00edch l\u0169y kinh nghi\u1ec7m ch\u1ea1y v\u00e0 th\u1ec3 l\u1ef1c t\u0103ng l\u00ean, b\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh nh\u1ecbp tim \u1edf m\u1ee9c ch\u1eadm h\u01a1n nh\u01b0ng gi\u1eef cho pace \u1edf m\u1ee9c cao h\u01a1n. <\/p>\n\n\n\n

3. L\u1ee3i \u00edch c\u1ee7a Pace trong ch\u1ea1y b\u1ed9<\/strong><\/h1>\n\n\n\n

\u0110o th\u00e0nh t\u00edch ch\u1ea1y b\u1ed9<\/strong><\/p>\n\n\n\n

Pace hay t\u1ed1c \u0111\u1ed9 ch\u1ea1y, gi\u00fap b\u1ea1n \u0111\u00e1nh gi\u00e1 th\u1eddi gian ho\u00e0n th\u00e0nh m\u1ed7i ch\u1eb7ng \u0111\u01b0\u1eddng, t\u1eeb \u0111\u00f3 \u0111o l\u01b0\u1eddng hi\u1ec7u qu\u1ea3 v\u00e0 x\u00e1c \u0111\u1ecbnh kh\u1ea3 n\u0103ng ch\u1ea1y c\u1ee7a b\u1ea1n, gi\u00fap x\u00e2y d\u1ef1ng m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 \u0111\u1ec3 c\u1ea3i thi\u1ec7n k\u1ef9 n\u0103ng ch\u1ea1y.<\/p>\n\n\n\n

B\u00ean c\u1ea1nh \u0111\u00f3, s\u1eed d\u1ee5ng pace \u0111\u1ec3 so s\u00e1nh th\u00e0nh t\u00edch v\u1edbi ng\u01b0\u1eddi kh\u00e1c, \u0111\u1eb7c bi\u1ec7t l\u00e0 trong c\u00f9ng m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng. Ai ch\u1ea1y nhanh h\u01a1n s\u1ebd c\u00f3 pace t\u1ed1t h\u01a1n, l\u00e0m n\u1ed5i b\u1eadt s\u1ef1 c\u1ea1nh tranh v\u00e0 \u0111\u1ed9ng l\u1ef1c t\u0103ng c\u01b0\u1eddng.<\/p>\n\n\n\n

X\u00e2y d\u1ef1ng ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3<\/strong><\/p>\n\n\n\n

\u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau ban \u0111\u1ea7u khi b\u1eaft \u0111\u1ea7u v\u1edbi m\u00f4n ch\u1ea1y b\u1ed9, vi\u1ec7c x\u00e2y d\u1ef1ng m\u1ed9t ch\u1ebf \u0111\u1ed9 t\u1eadp luy\u1ec7n ch\u00ednh x\u00e1c l\u00e0 quan tr\u1ecdng. C\u00e1c hu\u1ea5n luy\u1ec7n vi\u00ean th\u01b0\u1eddng s\u1eed d\u1ee5ng pace \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p v\u1edbi t\u1eebng b\u00e0i t\u1eadp:<\/p>\n\n\n\n

Ch\u1ea1y th\u1ea3 l\u1ecfng (Easy Runs):<\/em> Th\u1ef1c hi\u1ec7n v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1eadm t\u1eeb 7-10 pace, b\u00e0i t\u1eadp n\u00e0y gi\u00fap ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp, ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng, t\u0103ng s\u1ef1 d\u1ebbo dai c\u1ee7a x\u01b0\u01a1ng kh\u1edbp v\u00e0 \u0111\u1ed1t ch\u00e1y m\u1ee1 th\u1eeba. N\u00ean d\u00e0nh kho\u1ea3ng 80 – 90% th\u1eddi gian luy\u1ec7n t\u1eadp cho ch\u1ea1y th\u1ea3 l\u1ecfng, \u0111\u1eb7c bi\u1ec7t l\u00e0 khi chu\u1ea9n b\u1ecb cho cu\u1ed9c thi marathon.<\/p>\n\n\n\n

\"\"\/<\/figure>\n\n\n\n

Ch\u1ea1y nhanh (Tempo Run):<\/em> Duy tr\u00ec t\u1ed1c \u0111\u1ed9 ch\u1ea1y nhanh v\u00e0 \u1ed5n \u0111\u1ecbnh trong su\u1ed1t qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. B\u00e0i t\u1eadp n\u00e0y gi\u00fap c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh v\u00e0 kh\u1ea3 n\u0103ng t\u0103ng t\u1ed1c. Tempo Run c\u00f3 th\u1ec3 chia th\u00e0nh hai lo\u1ea1i:<\/p>\n\n\n\n

Ch\u1ea1y li\u00ean t\u1ee5c v\u1edbi v\u1eadn t\u1ed1c t\u00f9y \u00fd tr\u00ean qu\u00e3ng \u0111\u01b0\u1eddng 5-10km.<\/p>\n\n\n\n

Chia th\u00e0nh nhi\u1ec1u \u0111\u1ee3t ch\u1ea1y nhanh tr\u00ean c\u00e1c \u0111o\u1ea1n \u0111\u01b0\u1eddng ng\u1eafn (1km), xen k\u1ebd v\u1edbi th\u1eddi gian \u0111i b\u1ed9 nhanh v\u00e0 ngh\u1ec9 ng\u01a1i gi\u1eefa c\u00e1c \u0111\u1ee3t.<\/p>\n\n\n\n

Ch\u1ea1y VO2-max:<\/em> Ch\u1ea1y VO2-max l\u00e0 b\u00e0i t\u1eadp d\u1ef1a tr\u00ean ch\u1ec9 s\u1ed1 \u0111o m\u1ee9c \u0111\u1ed9 ti\u00eau th\u1ee5 oxy trong th\u1eddi gian ch\u1ea1y, \u0111\u01b0\u1ee3c \u0111o b\u1eb1ng \u0111\u01a1n v\u1ecb ml\/kg\/ph\u00fat. Ch\u1ec9 s\u1ed1 VO2-max l\u00e0 m\u1ed9t th\u01b0\u1edbc \u0111o quan tr\u1ecdng cho s\u1ee9c b\u1ec1n v\u00e0 th\u1ec3 hi\u1ec7n kh\u1ea3 n\u0103ng ti\u00eau h\u00f3a oxy c\u1ee7a c\u01a1 b\u1eafp trong qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9. Vi\u1ec7c \u00e1p d\u1ee5ng ch\u1ec9 s\u1ed1 n\u00e0y gi\u00fap theo d\u00f5i v\u00e0 \u0111\u00e1nh gi\u00e1 s\u1ef1 ti\u1ebfn b\u1ed9 trong s\u1ee9c b\u1ec1n v\u00e0 k\u1ebft qu\u1ea3 t\u1eadp luy\u1ec7n c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean.<\/p>\n\n\n\n

Ch\u1ea1y t\u1ed1c \u0111\u1ed9 (Speed Form Run):<\/em> B\u00e0i t\u1eadp n\u00e0y \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh d\u00e1ng ch\u1ea1y v\u00e0 t\u1ed1c \u0111\u1ed9 c\u1ee7a ng\u01b0\u1eddi t\u1eadp. V\u1eadn \u0111\u1ed9ng vi\u00ean th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp Speed Form Run 8 l\u1ea7n, v\u1edbi t\u1ed1c \u0111\u1ed9 ch\u1ea1y t\u1eeb 3-4 Pace tr\u00ean qu\u00e3ng \u0111\u01b0\u1eddng 400m m\u1ed7i l\u1ea7n. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 xen k\u1ebd gi\u1eefa c\u00e1c \u0111\u1ee3t ch\u1ea1y l\u00e0 th\u1eddi gian \u0111i b\u1ed9 \u0111\u1ec3 h\u1ed3i ph\u1ee5c.<\/p>\n\n\n\n

Ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i (Long Run):<\/em> B\u00e0i t\u1eadp ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i l\u00e0 b\u1eaft bu\u1ed9c \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n tham gia marathon. N\u00f3 gi\u00fap r\u00e8n luy\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 \u0111\u00e1nh gi\u00e1 kh\u1ea3 n\u0103ng ho\u00e0n th\u00e0nh qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y. N\u00ean th\u1ef1c hi\u1ec7n b\u00e0i t\u1eadp n\u00e0y m\u1ed9t l\u1ea7n trong tu\u1ea7n, v\u1edbi pace \u0111\u01b0\u1ee3c \u0111i\u1ec1u ch\u1ec9nh sao cho ph\u00f9 h\u1ee3p v\u1edbi m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n v\u00e0 kh\u00f4ng l\u00e0m \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i c\u01a1 b\u1eafp.<\/p>\n\n\n\n

L\u1eddi k\u1ebft<\/strong><\/h1>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

Hy v\u1ecdng qua n\u1ed9i dung b\u00e0i vi\u1ebft tr\u00ean c\u1ee7a RUN TOGETHER \u0111\u00e3 cung c\u1ea5p nh\u1eefng th\u00f4ng tin c\u1ea7n thi\u1ebft cho b\u1ea1n. Vi\u1ec7c ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7 ph\u1ee5 thu\u1ed9c v\u00e0o m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n, s\u1ee9c kh\u1ecfe v\u00e0 tr\u00ecnh \u0111\u1ed9 t\u1eadp luy\u1ec7n. \u0110i\u1ec1u quan tr\u1ecdng l\u00e0 kh\u00f4ng n\u00ean qu\u00e1 v\u1ed9i v\u00e3, m\u00e0 h\u00e3y t\u00ecm ra m\u1ed9t pace ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng c\u1ee7a b\u1ea3n th\u00e2n. <\/p>","protected":false},"excerpt":{"rendered":"

Khi tham gia ch\u1ea1y b\u1ed9, m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng kh\u00f4ng th\u1ec3 b\u1ecf qua l\u00e0 “pace” \u2013 m\u1ed9t th\u01b0\u1edbc \u0111o ch\u00ednh x\u00e1c v\u1ec1 t\u1ed1c \u0111\u1ed9 v\u00e0 nh\u1ecbp \u0111\u1ed9 khi th\u1ef1c hi\u1ec7n ho\u1ea1t \u0111\u1ed9ng n\u00e0y. Tuy nhi\u00ean, c\u00e2u h\u1ecfi \u0111\u1eb7t ra l\u00e0: Ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7? \u0110\u00e2y kh\u00f4ng ch\u1ec9 l\u00e0 v\u1ea5n \u0111\u1ec1 c\u1ee7a […]<\/p>","protected":false},"author":5,"featured_media":2022,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-2021","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kien-thuc-the-thao"],"yoast_head":"\nCH\u1ea0Y B\u1ed8 PACE BAO NHI\u00caU L\u00c0 \u0110\u1ee6? 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