{"id":35,"date":"2026-09-18T22:48:29","date_gmt":"2026-09-18T15:48:29","guid":{"rendered":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/pace-la-gi-cach-tinh-pace-chay-bo\/"},"modified":"2026-09-18T22:48:29","modified_gmt":"2026-09-18T15:48:29","slug":"pace-la-gi-cach-tinh-pace-chay-bo","status":"publish","type":"post","link":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/pace-la-gi-cach-tinh-pace-chay-bo\/","title":{"rendered":"Pace l\u00e0 g\u00ec? C\u00e1ch t\u00ednh pace ch\u1ea1y b\u1ed9 ch\u00ednh x\u00e1c nh\u1ea5t"},"content":{"rendered":"<p>N\u1ebfu b\u1ea1n m\u1edbi ch\u1ea1y, hai ch\u1ec9 s\u1ed1 hay g\u1eb7p nh\u1ea5t l\u00e0 pace v\u00e0 t\u1ed1c \u0111\u1ed9. Hi\u1ec3u pace l\u00e0 b\u01b0\u1edbc \u0111\u1ea7u \u0111\u1ec3 \u0111\u1eb7t m\u1ee5c ti\u00eau th\u1ef1c t\u1ebf cho ng\u00e0y race v\u00e0 \u0111\u1ec3 kh\u00f4ng xu\u1ea5t ph\u00e1t qu\u00e1 nhanh. B\u00e0i n\u00e0y gi\u1ea3i th\u00edch pace l\u00e0 g\u00ec, c\u00e1ch t\u00ednh, k\u00e8m b\u1ea3ng quy \u0111\u1ed5i sang th\u1eddi gian v\u1ec1 \u0111\u00edch 5K, 10K v\u00e0 21K.<\/p>\n<h2>Pace l\u00e0 g\u00ec<\/h2>\n<p>Pace l\u00e0 th\u1eddi gian b\u1ea1n c\u1ea7n \u0111\u1ec3 ch\u1ea1y h\u1ebft m\u1ed9t km, th\u01b0\u1eddng vi\u1ebft d\u1ea1ng ph\u00fat:gi\u00e2y tr\u00ean km. Pace 6:00 ngh\u0129a l\u00e0 m\u1ed7i km m\u1ea5t 6 ph\u00fat. Pace c\u00e0ng nh\u1ecf th\u00ec b\u1ea1n ch\u1ea1y c\u00e0ng nhanh. \u0110\u1ed3ng h\u1ed3 th\u1ec3 thao th\u01b0\u1eddng hi\u1ec3n th\u1ecb c\u1ea3 pace t\u1ee9c th\u1eddi v\u00e0 pace trung b\u00ecnh, v\u00e0 n\u00ean \u01b0u ti\u00ean theo d\u00f5i pace trung b\u00ecnh m\u1ed7i km h\u01a1n l\u00e0 nh\u00ecn s\u1ed1 nh\u1ea3y li\u00ean t\u1ee5c.<\/p>\n<h2>C\u00f4ng th\u1ee9c t\u00ednh pace<\/h2>\n<h3>T\u1eeb th\u1eddi gian v\u00e0 qu\u00e3ng \u0111\u01b0\u1eddng<\/h3>\n<p>Pace b\u1eb1ng t\u1ed5ng th\u1eddi gian chia cho qu\u00e3ng \u0111\u01b0\u1eddng. V\u00ed d\u1ee5 b\u1ea1n ch\u1ea1y 10 km trong 58 ph\u00fat 30 gi\u00e2y, t\u1ee9c 3.510 gi\u00e2y. Chia cho 10 \u0111\u01b0\u1ee3c 351 gi\u00e2y m\u1ed7i km, t\u1ee9c pace 5:51 ph\u00fat\/km.<\/p>\n<h3>T\u1eeb pace ra th\u1eddi gian<\/h3>\n<p>Th\u1eddi gian b\u1eb1ng pace nh\u00e2n v\u1edbi qu\u00e3ng \u0111\u01b0\u1eddng. V\u1edbi b\u00e1n marathon, qu\u00e3ng \u0111\u01b0\u1eddng l\u00e0 21,0975 km, n\u00ean pace 7:00 cho k\u1ebft qu\u1ea3 7 x 21,0975, kho\u1ea3ng 147,7 ph\u00fat, t\u1ee9c 2 gi\u1edd 27 ph\u00fat 41 gi\u00e2y.<\/p>\n<h3>\u0110\u1ed5i sang t\u1ed1c \u0111\u1ed9 km\/h<\/h3>\n<p>L\u1ea5y 60 chia cho pace t\u00ednh b\u1eb1ng ph\u00fat. Pace 6:00 t\u01b0\u01a1ng \u1ee9ng 10 km\/h. Pace 5:00 t\u01b0\u01a1ng \u1ee9ng 12 km\/h.<\/p>\n<h2>B\u1ea3ng quy \u0111\u1ed5i pace sang th\u1eddi gian v\u1ec1 \u0111\u00edch<\/h2>\n<table>\n<thead>\n<tr>\n<th>Pace (ph\u00fat\/km)<\/th>\n<th>5K<\/th>\n<th>10K<\/th>\n<th>21K (21,0975 km)<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>5:00<\/td>\n<td>25:00<\/td>\n<td>50:00<\/td>\n<td>1:45:29<\/td>\n<\/tr>\n<tr>\n<td>5:30<\/td>\n<td>27:30<\/td>\n<td>55:00<\/td>\n<td>1:56:02<\/td>\n<\/tr>\n<tr>\n<td>6:00<\/td>\n<td>30:00<\/td>\n<td>1:00:00<\/td>\n<td>2:06:35<\/td>\n<\/tr>\n<tr>\n<td>6:30<\/td>\n<td>32:30<\/td>\n<td>1:05:00<\/td>\n<td>2:17:08<\/td>\n<\/tr>\n<tr>\n<td>7:00<\/td>\n<td>35:00<\/td>\n<td>1:10:00<\/td>\n<td>2:27:41<\/td>\n<\/tr>\n<tr>\n<td>7:30<\/td>\n<td>37:30<\/td>\n<td>1:15:00<\/td>\n<td>2:38:14<\/td>\n<\/tr>\n<tr>\n<td>8:00<\/td>\n<td>40:00<\/td>\n<td>1:20:00<\/td>\n<td>2:48:47<\/td>\n<\/tr>\n<tr>\n<td>8:30<\/td>\n<td>42:30<\/td>\n<td>1:25:00<\/td>\n<td>2:59:20<\/td>\n<\/tr>\n<tr>\n<td>9:00<\/td>\n<td>45:00<\/td>\n<td>1:30:00<\/td>\n<td>3:09:53<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Cut-off c\u1ee7a Dawn Run l\u00e0 3 gi\u1edd 30 ph\u00fat cho 21K, t\u1ee9c pace trung b\u00ecnh kho\u1ea3ng 9:58 ph\u00fat\/km, 2 gi\u1edd cho 10K v\u00e0 1 gi\u1edd 15 ph\u00fat cho 5K.<\/p>\n<h2>Ch\u1ecdn pace m\u1ee5c ti\u00eau cho ng\u00e0y race<\/h2>\n<p>\u0110\u1eebng l\u1ea5y pace t\u1ed1t nh\u1ea5t t\u1eeb m\u1ed9t bu\u1ed5i t\u1eadp ng\u1eafn l\u00e0m m\u1ee5c ti\u00eau. C\u00e1ch an to\u00e0n h\u01a1n l\u00e0 l\u1ea5y th\u00e0nh t\u00edch g\u1ea7n nh\u1ea5t c\u1ee7a m\u1ed9t c\u1ef1 ly ng\u1eafn h\u01a1n, r\u1ed3i c\u1ed9ng th\u00eam kho\u1ea3ng 10 \u0111\u1ebfn 15 gi\u00e2y m\u1ed7i km cho m\u1ed7i l\u1ea7n c\u1ef1 ly g\u1ea5p \u0111\u00f4i. V\u00ed d\u1ee5 5K g\u1ea7n \u0111\u00e2y c\u1ee7a b\u1ea1n l\u00e0 30 ph\u00fat, pace 6:00, th\u00ec pace 10K h\u1ee3p l\u00fd kho\u1ea3ng 6:15 v\u00e0 pace 21K kho\u1ea3ng 6:35 \u0111\u1ebfn 6:45. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 nh\u1eadp th\u00e0nh t\u00edch 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 Dawn Run<\/a> \u0111\u1ec3 c\u00f3 con s\u1ed1 tham kh\u1ea3o.<\/p>\n<p>V\u1edbi 21K, h\u00e3y nh\u1edb \u0111\u01b0\u1eddng ch\u1ea1y c\u00f3 t\u00edch l\u0169y \u0111\u1ed9 cao kho\u1ea3ng +250 m, t\u1eadp trung \u1edf \u0111o\u1ea1n km 9,4 \u0111\u1ebfn 10,5. H\u00e3y ch\u1ea5p nh\u1eadn pace ch\u1eadm h\u01a1n 10 \u0111\u1ebfn 20 gi\u00e2y \u1edf \u0111o\u1ea1n d\u1ed1c, r\u1ed3i l\u1ea5y l\u1ea1i l\u00fac xu\u1ed1ng d\u1ed1c v\u00e0 v\u1ec1 \u0111\u00edch.<\/p>\n<h3>V\u00ed d\u1ee5 chia pace cho 21K<\/h3>\n<p>Gi\u1ea3 s\u1eed b\u1ea1n mu\u1ed1n v\u1ec1 \u0111\u00edch 21K trong 2 gi\u1edd 30 ph\u00fat. Pace trung b\u00ecnh c\u1ea7n l\u00e0 kho\u1ea3ng 7:07 ph\u00fat\/km. H\u00e3y xu\u1ea5t ph\u00e1t \u1edf 7:15 trong 3 km \u0111\u1ea7u, gi\u1eef 7:05 \u0111\u1ebfn km 15, ch\u1ea5p nh\u1eadn 7:20 \u1edf \u0111o\u1ea1n d\u1ed1c, r\u1ed3i d\u00f9ng s\u1ee9c c\u00f2n l\u1ea1i cho 3 km cu\u1ed1i. C\u00e1ch chia n\u00e0y th\u01b0\u1eddng cho th\u1eddi gian \u1ed5n \u0111\u1ecbnh h\u01a1n so v\u1edbi vi\u1ec7c ch\u1ea1y nhanh r\u1ed3i ch\u1eadm d\u1ea7n.<\/p>\n<h2>Nh\u1eefng sai l\u1ea7m khi ch\u1ea1y theo pace<\/h2>\n<ul>\n<li>Xu\u1ea5t ph\u00e1t qu\u00e1 nhanh. Pace 2 km \u0111\u1ea7u nhanh h\u01a1n m\u1ee5c ti\u00eau 20 gi\u00e2y s\u1ebd tr\u1ea3 gi\u00e1 \u1edf km 15.<\/li>\n<li>Ph\u1ee5 thu\u1ed9c ho\u00e0n to\u00e0n v\u00e0o \u0111\u1ed3ng h\u1ed3. D\u01b0\u1edbi ch\u00e2n c\u1ea7u ho\u1eb7c gi\u1eefa c\u00e1c to\u00e0 nh\u00e0, t\u00edn hi\u1ec7u GPS c\u00f3 th\u1ec3 l\u1ec7ch v\u00e0i ch\u1ee5c m\u00e9t.<\/li>\n<li>B\u1ecf qua c\u1ea3m gi\u00e1c c\u01a1 th\u1ec3. Pace ch\u1ec9 l\u00e0 c\u00f4ng c\u1ee5, kh\u00f4ng ph\u1ea3i m\u1ec7nh l\u1ec7nh.<\/li>\n<\/ul>\n<p>Mu\u1ed1n c\u00f3 gi\u00e1o \u00e1n c\u1ee5 th\u1ec3 \u0111\u1ec3 t\u1eadp theo pace, h\u00e3y xem <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/giao-an-21k-8-tuan-cho-nguoi-moi\/\">gi\u00e1o \u00e1n 21K 8 tu\u1ea7n cho ng\u01b0\u1eddi m\u1edbi<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pace l\u00e0 th\u1eddi gian ch\u1ea1y m\u1ed9t km. H\u1ecdc c\u00f4ng th\u1ee9c t\u00ednh pace, b\u1ea3ng quy \u0111\u1ed5i pace sang th\u1eddi gian 5K, 10K, 21K v\u00e0 c\u00e1ch ch\u1ecdn pace m\u1ee5c ti\u00eau cho ng\u00e0y race.<\/p>\n","protected":false},"author":0,"featured_media":6,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-35","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-kinh-nghiem-race"],"_links":{"self":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts\/35","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=35"}],"version-history":[{"count":0,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts\/35\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media\/6"}],"wp:attachment":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media?parent=35"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/categories?post=35"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/tags?post=35"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}