{"id":32,"date":"2026-10-11T22:48:29","date_gmt":"2026-10-11T15:48:29","guid":{"rendered":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/giao-an-21k-8-tuan-cho-nguoi-moi\/"},"modified":"2026-10-11T22:48:29","modified_gmt":"2026-10-11T15:48:29","slug":"giao-an-21k-8-tuan-cho-nguoi-moi","status":"publish","type":"post","link":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/giao-an-21k-8-tuan-cho-nguoi-moi\/","title":{"rendered":"Gi\u00e1o \u00e1n ch\u1ea1y 21K 8 tu\u1ea7n cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u"},"content":{"rendered":"<p>B\u1ea1n \u0111\u00e3 ch\u1ea1y \u0111\u01b0\u1ee3c 5K ho\u1eb7c 10K v\u00e0 mu\u1ed1n th\u1eed s\u1ee9c v\u1edbi b\u00e1n marathon? Gi\u00e1o \u00e1n d\u01b0\u1edbi \u0111\u00e2y k\u00e9o d\u00e0i 8 tu\u1ea7n, m\u1ed7i tu\u1ea7n 3 bu\u1ed5i ch\u1ea1y. M\u1ee5c ti\u00eau kh\u00f4ng ph\u1ea3i l\u00e0 ph\u00e1 k\u1ef7 l\u1ee5c. M\u1ee5c ti\u00eau l\u00e0 v\u1ec1 \u0111\u00edch 21,0975 km v\u1edbi \u0111\u00f4i ch\u00e2n c\u00f2n t\u1ec9nh t\u00e1o, v\u00ed d\u1ee5 \u1edf Dawn Run ng\u00e0y 14\/03\/2027, trong kho\u1ea3ng 2 gi\u1edd 30 ph\u00fat \u0111\u1ebfn 3 gi\u1edd.<\/p>\n<h2>Ai n\u00ean d\u00f9ng gi\u00e1o \u00e1n n\u00e0y<\/h2>\n<p>Gi\u00e1o \u00e1n h\u1ee3p v\u1edbi ng\u01b0\u1eddi \u0111\u00e3 ch\u1ea1y \u0111\u1ec1u kho\u1ea3ng 3 bu\u1ed5i m\u1ed7i tu\u1ea7n trong 4 \u0111\u1ebfn 8 tu\u1ea7n g\u1ea7n \u0111\u00e2y v\u00e0 ch\u1ea1y li\u1ec1n \u0111\u01b0\u1ee3c \u00edt nh\u1ea5t 8 km. N\u1ebfu b\u1ea1n ch\u01b0a ch\u1ea1y \u0111\u01b0\u1ee3c 5K, h\u00e3y b\u1eaft \u0111\u1ea7u b\u1eb1ng <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/giao-an-5k-6-tuan-tu-con-so-0\/\">gi\u00e1o \u00e1n 5K 6 tu\u1ea7n t\u1eeb con s\u1ed1 0<\/a> r\u1ed3i quay l\u1ea1i sau. Ng\u01b0\u1eddi c\u00f3 b\u1ec7nh tim m\u1ea1ch, huy\u1ebft \u00e1p, hen suy\u1ec5n ho\u1eb7c \u0111au kh\u1edbp n\u00ean kh\u00e1m s\u1ee9c kho\u1ebb tr\u01b0\u1edbc khi t\u0103ng kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp.<\/p>\n<p>Pace trong b\u00e0i ch\u1ec9 l\u00e0 g\u1ee3i \u00fd. Ng\u01b0\u1eddi ch\u1ea1y 21K v\u1ec1 \u0111\u00edch sau 2 gi\u1edd 30 ph\u00fat c\u1ea7n pace trung b\u00ecnh kho\u1ea3ng 7:07 ph\u00fat\/km. Cut-off c\u1ee7a 21K t\u1ea1i Dawn Run l\u00e0 3 gi\u1edd 30 ph\u00fat, t\u01b0\u01a1ng \u1ee9ng kho\u1ea3ng 9:58 ph\u00fat\/km, n\u00ean ng\u01b0\u1eddi m\u1edbi v\u1eabn c\u00f3 kho\u1ea3ng \u0111\u1ec7m kh\u00e1 tho\u1ea3i m\u00e1i.<\/p>\n<h2>B\u1ea3ng gi\u00e1o \u00e1n 8 tu\u1ea7n<\/h2>\n<p>M\u1ed7i tu\u1ea7n g\u1ed3m hai bu\u1ed5i ch\u1ea1y nh\u1eb9, m\u1ed9t bu\u1ed5i ch\u1ea5t l\u01b0\u1ee3ng (tempo ho\u1eb7c interval) v\u00e0 m\u1ed9t bu\u1ed5i ch\u1ea1y d\u00e0i (long run). C\u00e1c bu\u1ed5i c\u00f2n l\u1ea1i l\u00e0 ng\u00e0y ngh\u1ec9 ho\u1eb7c \u0111i b\u1ed9, b\u01a1i, \u0111\u1ea1p xe nh\u1eb9.<\/p>\n<table>\n<thead>\n<tr>\n<th>Tu\u1ea7n<\/th>\n<th>T\u1ed5ng km<\/th>\n<th>Hai bu\u1ed5i ch\u1ea1y nh\u1eb9<\/th>\n<th>Bu\u1ed5i ch\u1ea5t l\u01b0\u1ee3ng<\/th>\n<th>Long run<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>1<\/td>\n<td>22<\/td>\n<td>2 x 5 km<\/td>\n<td>4 km, trong \u0111\u00f3 2 km tempo<\/td>\n<td>8 km<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>25<\/td>\n<td>2 x 5 km<\/td>\n<td>5 km, trong \u0111\u00f3 3 km tempo<\/td>\n<td>10 km<\/td>\n<\/tr>\n<tr>\n<td>3<\/td>\n<td>30<\/td>\n<td>2 x 6 km<\/td>\n<td>6 km, g\u1ed3m 4 x 800 m interval<\/td>\n<td>12 km<\/td>\n<\/tr>\n<tr>\n<td>4 (nh\u1eb9)<\/td>\n<td>24<\/td>\n<td>2 x 5 km<\/td>\n<td>5 km, trong \u0111\u00f3 3 km tempo<\/td>\n<td>9 km<\/td>\n<\/tr>\n<tr>\n<td>5<\/td>\n<td>33<\/td>\n<td>2 x 6 km<\/td>\n<td>7 km, trong \u0111\u00f3 5 km tempo<\/td>\n<td>14 km<\/td>\n<\/tr>\n<tr>\n<td>6<\/td>\n<td>35<\/td>\n<td>2 x 6 km<\/td>\n<td>7 km, g\u1ed3m 5 x 1.000 m interval<\/td>\n<td>16 km<\/td>\n<\/tr>\n<tr>\n<td>7<\/td>\n<td>34<\/td>\n<td>2 x 5 km<\/td>\n<td>6 km, trong \u0111\u00f3 4 km tempo<\/td>\n<td>18 km<\/td>\n<\/tr>\n<tr>\n<td>8 (tu\u1ea7n \u0111ua)<\/td>\n<td>10 + ng\u00e0y \u0111ua<\/td>\n<td>4 km v\u00e0 3 km<\/td>\n<td>3 km nh\u1eb9, v\u00e0i \u0111o\u1ea1n t\u0103ng t\u1ed1c ng\u1eafn<\/td>\n<td>21,0975 km ng\u00e0y \u0111ua<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>C\u00e1ch ch\u1ea1y t\u1eebng lo\u1ea1i bu\u1ed5i<\/h2>\n<h3>Ch\u1ea1y nh\u1eb9<\/h3>\n<p>Pace kho\u1ea3ng 6:30 \u0111\u1ebfn 7:15 ph\u00fat\/km, v\u1eeba \u0111\u1ee7 \u0111\u1ec3 n\u00f3i \u0111\u01b0\u1ee3c t\u1eebng c\u00e2u ng\u1eafn. \u0110\u00e2y l\u00e0 n\u1ec1n t\u1ea3ng c\u1ee7a c\u1ea3 gi\u00e1o \u00e1n. Ch\u1ea1y nh\u1eb9 qu\u00e1 nhanh l\u00e0 l\u1ed7i ph\u1ed5 bi\u1ebfn nh\u1ea5t c\u1ee7a ng\u01b0\u1eddi m\u1edbi.<\/p>\n<h3>Tempo<\/h3>\n<p>Ch\u1ea1y \u1edf m\u1ee9c kh\u00f3 v\u1eeba ph\u1ea3i, pace kho\u1ea3ng 6:00 \u0111\u1ebfn 6:20 ph\u00fat\/km. Kh\u1edfi \u0111\u1ed9ng 1 km ch\u1ea1y nh\u1eb9, ch\u1ea1y tempo theo s\u1ed1 km trong b\u1ea3ng, r\u1ed3i th\u1ea3 l\u1ecfng 1 km.<\/p>\n<h3>Interval<\/h3>\n<p>M\u1ed7i \u0111o\u1ea1n 800 m ho\u1eb7c 1.000 m ch\u1ea1y \u1edf pace kho\u1ea3ng 5:40 \u0111\u1ebfn 6:00 ph\u00fat\/km, ngh\u1ec9 b\u1eb1ng c\u00e1ch \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y r\u1ea5t ch\u1eadm 2 ph\u00fat gi\u1eefa c\u00e1c \u0111o\u1ea1n. Interval gi\u00fap b\u1ea1n quen v\u1edbi c\u1ea3m gi\u00e1c nh\u1ecbp tim cao m\u00e0 v\u1eabn ki\u1ec3m so\u00e1t \u0111\u01b0\u1ee3c h\u01a1i th\u1edf.<\/p>\n<h3>Long run<\/h3>\n<p>Ch\u1ea1y ch\u1eadm h\u01a1n pace ch\u1ea1y nh\u1eb9 10 \u0111\u1ebfn 20 gi\u00e2y m\u1ed7i km. \u1ede tu\u1ea7n 7, long run 18 km l\u00e0 bu\u1ed5i d\u00e0i nh\u1ea5t. B\u1ea1n kh\u00f4ng c\u1ea7n ch\u1ea1y \u0111\u1ee7 21 km trong l\u00fac t\u1eadp, v\u00ec s\u1ef1 ph\u1ea5n kh\u00edch ng\u00e0y \u0111ua s\u1ebd lo ph\u1ea7n c\u00f2n l\u1ea1i.<\/p>\n<h2>Tu\u1ea7n 8 v\u00e0 ng\u00e0y \u0111ua<\/h2>\n<p>Tu\u1ea7n cu\u1ed1i l\u00e0 tu\u1ea7n gi\u1ea3m t\u1ea3i (taper). Kh\u1ed1i l\u01b0\u1ee3ng ch\u1ec9 c\u00f2n kho\u1ea3ng 10 km, ch\u00e2n \u0111\u01b0\u1ee3c ngh\u1ec9 \u0111\u1ec3 t\u00edch l\u1ea1i s\u1ee9c. Chi ti\u1ebft xem th\u00eam trong b\u00e0i <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/taper-tuan-cuoi-truoc-giai-chay\/\">taper tu\u1ea7n cu\u1ed1i tr\u01b0\u1edbc gi\u1ea3i ch\u1ea1y<\/a>. N\u1ebfu tu\u1ea7n 1 c\u1ee7a b\u1ea1n b\u1eaft \u0111\u1ea7u v\u00e0o th\u1ee9 Hai 18\/01\/2027, tu\u1ea7n 8 s\u1ebd r\u01a1i \u0111\u00fang v\u00e0o 08\/03 \u0111\u1ebfn 14\/03, k\u1ebft th\u00fac b\u1eb1ng bu\u1ed5i xu\u1ea5t ph\u00e1t 04:30 s\u00e1ng Ch\u1ee7 nh\u1eadt.<\/p>\n<h2>Nh\u1eefng l\u1ed7i ng\u01b0\u1eddi m\u1edbi hay g\u1eb7p<\/h2>\n<ul>\n<li>T\u0103ng km qu\u00e1 nhanh. Quy t\u1eafc an to\u00e0n l\u00e0 kh\u00f4ng t\u0103ng qu\u00e1 kho\u1ea3ng 10% t\u1ed5ng km m\u1ed7i tu\u1ea7n, tr\u1eeb tu\u1ea7n nh\u1eb9.<\/li>\n<li>B\u1ecf tu\u1ea7n 4. Tu\u1ea7n nh\u1eb9 kh\u00f4ng ph\u1ea3i l\u00e3ng ph\u00ed, \u0111\u00f3 l\u00e0 l\u00fac c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi nh\u1eefng g\u00ec b\u1ea1n \u0111\u00e3 t\u1eadp.<\/li>\n<li>Ch\u1ea1y long run qu\u00e1 nhanh. N\u1ebfu v\u1ec1 nh\u00e0 m\u00e0 ki\u1ec7t s\u1ee9c, b\u1ea1n \u0111\u00e3 ch\u1ea1y nhanh h\u01a1n c\u1ea7n thi\u1ebft.<\/li>\n<li>Kh\u00f4ng ng\u1ee7 \u0111\u1ee7. T\u1eadp luy\u1ec7n ch\u1ec9 c\u00f3 hi\u1ec7u qu\u1ea3 khi b\u1ea1n h\u1ed3i ph\u1ee5c \u0111\u1ee7 gi\u1ea5c.<\/li>\n<li>B\u1ecf qua c\u01a1n \u0111au k\u00e9o d\u00e0i. \u0110au nh\u00f3i h\u01a1n 3 ng\u00e0y li\u00ean ti\u1ebfp l\u00e0 l\u00fac n\u00ean ngh\u1ec9 v\u00e0 h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129.<\/li>\n<\/ul>\n<h2>\u0110\u00e3 s\u1eb5n s\u00e0ng th\u00ec \u0111\u0103ng k\u00fd<\/h2>\n<p>Khi b\u1ea1n \u0111\u00e3 ho\u00e0n th\u00e0nh tu\u1ea7n 3, nhi\u1ec1u ng\u01b0\u1eddi th\u1ea5y t\u1ef1 tin h\u01a1n h\u1eb3n. \u0110\u00f3 l\u00e0 l\u00fac n\u00ean ch\u1ed1t c\u1ef1 ly v\u00e0 gi\u1eef ch\u1ed7. Xem c\u00e1c \u0111\u1ee3t ph\u00ed v\u00e0 ch\u1ecdn c\u1ef1 ly t\u1ea1i trang <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/dang-ky\/\">\u0111\u0103ng k\u00fd Dawn Run<\/a>. Nh\u1edb r\u1eb1ng \u0111\u01b0\u1eddng ch\u1ea1y 21K c\u00f3 t\u00edch l\u0169y \u0111\u1ed9 cao kho\u1ea3ng +250 m \u1edf \u0111o\u1ea1n km 9,4 \u0111\u1ebfn 10,5, n\u00ean h\u00e3y th\u00eam m\u1ed9t v\u00e0i bu\u1ed5i ch\u1ea1y l\u00ean d\u1ed1c nh\u1eb9 v\u00e0o tu\u1ea7n 5 v\u00e0 tu\u1ea7n 6.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u00e1o \u00e1n ch\u1ea1y b\u00e1n marathon 21K trong 8 tu\u1ea7n: km t\u1eebng tu\u1ea7n, long run, tempo, interval v\u00e0 tu\u1ea7n taper, d\u00e0nh cho ng\u01b0\u1eddi \u0111\u00e3 ch\u1ea1y \u0111\u01b0\u1ee3c 5K \u0111\u1ebfn 10K.<\/p>\n","protected":false},"author":0,"featured_media":14,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-32","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-giao-an"],"_links":{"self":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts\/32","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/types\/post"}],"replies":[{"embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/comments?post=32"}],"version-history":[{"count":0,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts\/32\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media\/14"}],"wp:attachment":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media?parent=32"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/categories?post=32"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/tags?post=32"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}