{"id":33,"date":"2026-10-03T22:48:29","date_gmt":"2026-10-03T15:48:29","guid":{"rendered":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/giao-an-10k-8-tuan-duoi-60-phut\/"},"modified":"2026-10-03T22:48:29","modified_gmt":"2026-10-03T15:48:29","slug":"giao-an-10k-8-tuan-duoi-60-phut","status":"publish","type":"post","link":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/giao-an-10k-8-tuan-duoi-60-phut\/","title":{"rendered":"Gi\u00e1o \u00e1n ch\u1ea1y 10K 8 tu\u1ea7n \u0111\u1ec3 v\u1ec1 \u0111\u00edch d\u01b0\u1edbi 60 ph\u00fat"},"content":{"rendered":"<p>V\u1ec1 \u0111\u00edch 10K d\u01b0\u1edbi 60 ph\u00fat ngh\u0129a l\u00e0 gi\u1eef pace trung b\u00ecnh nhanh h\u01a1n 6:00 ph\u00fat\/km. V\u1edbi ng\u01b0\u1eddi \u0111\u00e3 ch\u1ea1y \u0111\u01b0\u1ee3c 5K trong kho\u1ea3ng 30 ph\u00fat, m\u1ee5c ti\u00eau n\u00e0y ho\u00e0n to\u00e0n th\u1ef1c t\u1ebf sau 8 tu\u1ea7n t\u1eadp c\u00f3 k\u1ebf ho\u1ea1ch. Gi\u00e1o \u00e1n d\u01b0\u1edbi \u0111\u00e2y d\u00f9ng 4 bu\u1ed5i m\u1ed7i tu\u1ea7n v\u00e0 h\u01b0\u1edbng t\u1edbi c\u1ef1 ly 10K c\u1ee7a Dawn Run, xu\u1ea5t ph\u00e1t l\u00fac 05:00 ng\u00e0y 14\/03\/2027.<\/p>\n<h2>\u0110i\u1ec1u ki\u1ec7n \u0111\u1ea7u v\u00e0o v\u00e0 m\u1ee5c ti\u00eau pace<\/h2>\n<p>B\u1ea1n n\u00ean ch\u1ea1y \u0111\u01b0\u1ee3c li\u1ec1n 5 km kh\u00f4ng ngh\u1ec9 v\u00e0 \u0111\u00e3 quen ch\u1ea1y 3 bu\u1ed5i m\u1ed7i tu\u1ea7n. \u0110\u1ec3 ch\u1eafc ch\u1eafn v\u1ec1 \u0111\u00edch d\u01b0\u1edbi 60 ph\u00fat, h\u00e3y \u0111\u1eb7t pace m\u1ee5c ti\u00eau 5:55 ph\u00fat\/km, t\u1ee9c l\u00e0 th\u1eddi gian kho\u1ea3ng 59 ph\u00fat 10 gi\u00e2y. Ph\u1ea7n d\u01b0 v\u00e0i ch\u1ee5c gi\u00e2y gi\u00fap b\u1ea1n kh\u00f4ng b\u1ecb c\u0103ng th\u1eb3ng n\u1ebfu \u0111o\u1ea1n quay \u0111\u1ea7u \u1edf km 5 l\u00e0m m\u1ea5t nh\u1ecbp.<\/p>\n<p>Ng\u01b0\u1eddi c\u00f3 b\u1ec7nh n\u1ec1n tim m\u1ea1ch, huy\u1ebft \u00e1p ho\u1eb7c h\u00f4 h\u1ea5p n\u00ean h\u1ecfi \u00fd ki\u1ebfn b\u00e1c s\u0129 tr\u01b0\u1edbc khi ch\u1ea1y c\u00e1c bu\u1ed5i interval.<\/p>\n<h2>B\u1ea3ng gi\u00e1o \u00e1n 8 tu\u1ea7n<\/h2>\n<p>M\u1ed7i tu\u1ea7n g\u1ed3m 4 bu\u1ed5i: hai bu\u1ed5i ch\u1ea1y nh\u1eb9 (5 \u0111\u1ebfn 6 km, pace 6:40 \u0111\u1ebfn 7:10), m\u1ed9t bu\u1ed5i ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 m\u1ed9t bu\u1ed5i long run. B\u1ea3ng b\u00ean d\u01b0\u1edbi ch\u1ec9 li\u1ec7t k\u00ea bu\u1ed5i ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 long run, k\u00e8m t\u1ed5ng km tu\u1ea7n.<\/p>\n<table>\n<thead>\n<tr>\n<th>Tu\u1ea7n<\/th>\n<th>T\u1ed5ng km<\/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>24<\/td>\n<td>Tempo 3 km, pace 6:05<\/td>\n<td>8 km<\/td>\n<\/tr>\n<tr>\n<td>2<\/td>\n<td>26<\/td>\n<td>6 x 400 m, pace 5:30, ngh\u1ec9 90 gi\u00e2y<\/td>\n<td>9 km<\/td>\n<\/tr>\n<tr>\n<td>3<\/td>\n<td>28<\/td>\n<td>Tempo 4 km, pace 6:00<\/td>\n<td>10 km<\/td>\n<\/tr>\n<tr>\n<td>4 (nh\u1eb9)<\/td>\n<td>24<\/td>\n<td>5 x 600 m, pace 5:40, ngh\u1ec9 90 gi\u00e2y<\/td>\n<td>8 km<\/td>\n<\/tr>\n<tr>\n<td>5<\/td>\n<td>30<\/td>\n<td>5 x 800 m, pace 5:40, ngh\u1ec9 2 ph\u00fat<\/td>\n<td>11 km<\/td>\n<\/tr>\n<tr>\n<td>6<\/td>\n<td>32<\/td>\n<td>Tempo 5 km, pace 5:59<\/td>\n<td>12 km<\/td>\n<\/tr>\n<tr>\n<td>7<\/td>\n<td>30<\/td>\n<td>4 x 1.000 m, pace 5:50, ngh\u1ec9 2 ph\u00fat<\/td>\n<td>10 km<\/td>\n<\/tr>\n<tr>\n<td>8 (tu\u1ea7n \u0111ua)<\/td>\n<td>14 + ng\u00e0y \u0111ua<\/td>\n<td>3 km pace 6:00 v\u00e0 4 x 100 m t\u0103ng t\u1ed1c<\/td>\n<td>10K ng\u00e0y \u0111ua<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Gi\u1ea3i th\u00edch c\u00e1c bu\u1ed5i ch\u1ea5t l\u01b0\u1ee3ng<\/h2>\n<h3>Tempo<\/h3>\n<p>Kh\u1edfi \u0111\u1ed9ng 1,5 km, ch\u1ea1y tempo \u0111\u00fang pace ghi trong b\u1ea3ng, r\u1ed3i th\u1ea3 l\u1ecfng 1 km. C\u1ea3m gi\u00e1c c\u1ee7a tempo l\u00e0 &quot;kh\u00f3 nh\u01b0ng c\u00f2n ki\u1ec3m so\u00e1t&quot;. N\u1ebfu kh\u00f4ng th\u1ec3 n\u00f3i qu\u00e1 3 t\u1eeb li\u00ean ti\u1ebfp, b\u1ea1n \u0111ang ch\u1ea1y qu\u00e1 nhanh.<\/p>\n<h3>Interval<\/h3>\n<p>C\u00e1c \u0111o\u1ea1n nhanh d\u00f9ng \u0111\u1ec3 d\u1ea1y c\u01a1 th\u1ec3 ch\u1ea1y \u1edf pace nhanh h\u01a1n pace m\u1ee5c ti\u00eau m\u1ed9t ch\u00fat. Khi ng\u00e0y \u0111ua \u0111\u1ebfn, pace 5:55 s\u1ebd th\u1ea5y d\u1ec5 ch\u1ecbu h\u01a1n nhi\u1ec1u. Gi\u1eef c\u00e1c \u0111o\u1ea1n \u0111\u1ec1u nhau, \u0111o\u1ea1n cu\u1ed1i kh\u00f4ng \u0111\u01b0\u1ee3c ch\u1eadm h\u01a1n \u0111o\u1ea1n \u0111\u1ea7u qu\u00e1 5 gi\u00e2y m\u1ed7i km.<\/p>\n<h2>C\u00e1ch chia pace ng\u00e0y \u0111ua<\/h2>\n<p>V\u1edbi m\u1ee5c ti\u00eau 59 ph\u00fat 10 gi\u00e2y, h\u00e3y chia nh\u01b0 sau: km 1 \u0111\u1ebfn km 2 ch\u1ea1y 6:00, km 3 \u0111\u1ebfn km 5 ch\u1ea1y 5:55, quay \u0111\u1ea7u \u1edf km 5 r\u1ed3i gi\u1eef 5:53 \u0111\u1ebfn 5:55 t\u1edbi km 8, v\u00e0 d\u00e0nh 2 km cu\u1ed1i \u0111\u1ec3 t\u0103ng d\u1ea7n n\u1ebfu c\u00f2n s\u1ee9c. Tr\u1ea1m n\u01b0\u1edbc \u1edf km 2,5 v\u00e0 km 5 l\u00e0 l\u00fac n\u00ean u\u1ed1ng v\u00e0i ng\u1ee5m, kh\u00f4ng c\u1ea7n d\u1eebng h\u1eb3n. C\u00e1ch t\u00ednh pace chi ti\u1ebft c\u00f3 trong b\u00e0i <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/pace-la-gi-cach-tinh-pace-chay-bo\/\">pace l\u00e0 g\u00ec v\u00e0 c\u00e1ch t\u00ednh pace ch\u1ea1y b\u1ed9<\/a>.<\/p>\n<h2>\u0102n ng\u1ee7 v\u00e0 theo d\u00f5i ti\u1ebfn \u0111\u1ed9<\/h2>\n<ul>\n<li>Ng\u1ee7 7 \u0111\u1ebfn 8 ti\u1ebfng m\u1ed7i \u0111\u00eam, \u0111\u1eb7c bi\u1ec7t \u0111\u00eam tr\u01b0\u1edbc c\u00e1c bu\u1ed5i interval.<\/li>\n<li>\u0102n \u0111\u1ee7 carbohydrate trong ng\u00e0y c\u00f3 bu\u1ed5i ch\u1ea5t l\u01b0\u1ee3ng v\u00e0 long run.<\/li>\n<li>Ghi l\u1ea1i pace t\u1eebng bu\u1ed5i. N\u1ebfu tu\u1ea7n 6 tempo 5 km m\u00e0 b\u1ea1n v\u1eabn d\u01b0\u1edbi 6:05, b\u1ea1n \u0111ang \u0111i \u0111\u00fang h\u01b0\u1edbng.<\/li>\n<li>N\u1ebfu m\u1ed9t bu\u1ed5i b\u1ecb b\u1ecf, \u0111\u1eebng c\u1ed1 b\u00f9 b\u1eb1ng c\u00e1ch ch\u1ea1y g\u1ea5p \u0111\u00f4i h\u00f4m sau.<\/li>\n<\/ul>\n<h2>Th\u1eed s\u1ee9c b\u1eb1ng c\u00f4ng c\u1ee5 d\u1ef1 \u0111o\u00e1n<\/h2>\n<p>Sau tu\u1ea7n 5, b\u1ea1n c\u00f3 th\u1ec3 \u0111o th\u1eed m\u1ed9t bu\u1ed5i 5 km h\u1ebft s\u1ee9c r\u1ed3i nh\u1eadp k\u1ebft qu\u1ea3 v\u00e0o c\u00f4ng c\u1ee5 <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/du-doan-thanh-tich\/\">d\u1ef1 \u0111o\u00e1n th\u00e0nh t\u00edch<\/a> c\u1ee7a Dawn Run \u0111\u1ec3 \u01b0\u1edbc l\u01b0\u1ee3ng th\u1eddi gian 10K. K\u1ebft qu\u1ea3 ch\u1ec9 mang t\u00ednh tham kh\u1ea3o, nh\u01b0ng gi\u00fap b\u1ea1n \u0111\u1eb7t m\u1ee5c ti\u00eau th\u1ef1c t\u1ebf h\u01a1n. N\u1ebfu c\u1ea3m th\u1ea5y s\u1eb5n s\u00e0ng, \u0111\u1eebng qu\u00ean ki\u1ec3m tra c\u00e1c \u0111\u1ee3t ph\u00ed tr\u01b0\u1edbc khi gi\u00e1 t\u0103ng.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gi\u00e1o \u00e1n 10K 8 tu\u1ea7n m\u1ed7i tu\u1ea7n 4 bu\u1ed5i, pace m\u1ee5c ti\u00eau 5:55 ph\u00fat\/km, c\u00f3 tempo, interval, long run v\u00e0 tu\u1ea7n taper \u0111\u1ec3 v\u1ec1 \u0111\u00edch d\u01b0\u1edbi 60 ph\u00fat.<\/p>\n","protected":false},"author":0,"featured_media":12,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-33","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\/33","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=33"}],"version-history":[{"count":0,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts\/33\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media\/12"}],"wp:attachment":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media?parent=33"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/categories?post=33"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/tags?post=33"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}