{"id":38,"date":"2026-10-17T22:48:29","date_gmt":"2026-10-17T15:48:29","guid":{"rendered":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/taper-tuan-cuoi-truoc-giai-chay\/"},"modified":"2026-10-17T22:48:29","modified_gmt":"2026-10-17T15:48:29","slug":"taper-tuan-cuoi-truoc-giai-chay","status":"publish","type":"post","link":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/giao-an-luyen-tap\/taper-tuan-cuoi-truoc-giai-chay\/","title":{"rendered":"Taper l\u00e0 g\u00ec? Tu\u1ea7n cu\u1ed1i tr\u01b0\u1edbc gi\u1ea3i ch\u1ea1y n\u00ean l\u00e0m g\u00ec"},"content":{"rendered":"<p>Tu\u1ea7n cu\u1ed1i tr\u01b0\u1edbc gi\u1ea3i l\u00e0 l\u00fac nhi\u1ec1u ng\u01b0\u1eddi d\u1ec5 ho\u1ea3ng: s\u1ee3 m\u1ea5t phong \u0111\u1ed9, mu\u1ed1n ch\u1ea1y th\u00eam cho ch\u1eafc. \u0110\u00e2y ch\u00ednh l\u00e0 l\u1ed7i ph\u1ed5 bi\u1ebfn nh\u1ea5t. Taper l\u00e0 giai \u0111o\u1ea1n c\u1ed1 t\u00ecnh gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp \u0111\u1ec3 c\u01a1 th\u1ec3 h\u1ed3i ph\u1ee5c ho\u00e0n to\u00e0n v\u00e0 t\u00edch tr\u1eef n\u0103ng l\u01b0\u1ee3ng cho ng\u00e0y \u0111ua. B\u00e0i vi\u1ebft n\u00e0y h\u01b0\u1edbng d\u1eabn c\u00e1ch taper cho 21K, \u00e1p d\u1ee5ng c\u1ea3 cho 10K v\u00e0 5K v\u1edbi m\u1ee9c gi\u1ea3m nh\u1eb9 h\u01a1n.<\/p>\n<h2>Taper l\u00e0 g\u00ec v\u00e0 v\u00ec sao c\u1ea7n<\/h2>\n<p>Trong 8 \u0111\u1ebfn 12 tu\u1ea7n t\u1eadp, c\u01a1 b\u1eafp v\u00e0 g\u00e2n lu\u00f4n \u1edf tr\u1ea1ng th\u00e1i m\u1ec7t nh\u1eb9. Taper cho c\u01a1 th\u1ec3 1 \u0111\u1ebfn 2 tu\u1ea7n \u0111\u1ec3 s\u1eeda ch\u1eefa c\u00e1c t\u1ed5n th\u01b0\u01a1ng nh\u1ecf, \u0111\u1ea7y l\u1ea1i kho glycogen v\u00e0 gi\u1ea3m t\u00edch t\u1ee5 m\u1ec7t m\u1ecfi. Th\u1ec3 l\u1ef1c kh\u00f4ng gi\u1ea3m \u0111i trong 10 \u0111\u1ebfn 14 ng\u00e0y, nh\u01b0ng s\u1ef1 t\u01b0\u01a1i m\u1edbi th\u00ec t\u0103ng r\u00f5 r\u1ec7t.<\/p>\n<h2>K\u1ebf ho\u1ea1ch 2 tu\u1ea7n taper cho 21K<\/h2>\n<p>Gi\u1ea3 s\u1eed tu\u1ea7n t\u1eadp n\u1eb7ng nh\u1ea5t c\u1ee7a b\u1ea1n l\u00e0 40 km. B\u1ea1n gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng nh\u01b0ng v\u1eabn gi\u1eef m\u1ed9t \u00edt c\u01b0\u1eddng \u0111\u1ed9 \u0111\u1ec3 ch\u00e2n kh\u00f4ng b\u1ecb &quot;ngu\u1ed9i&quot;.<\/p>\n<table>\n<thead>\n<tr>\n<th>Giai \u0111o\u1ea1n<\/th>\n<th>Kh\u1ed1i l\u01b0\u1ee3ng<\/th>\n<th>Bu\u1ed5i ch\u1ea1y g\u1ee3i \u00fd<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Tu\u1ea7n -2 (14 \u0111\u1ebfn 8 ng\u00e0y tr\u01b0\u1edbc race)<\/td>\n<td>Kho\u1ea3ng 28 km (70%)<\/td>\n<td>Long run 14 km, m\u1ed9t bu\u1ed5i tempo 4 km, hai bu\u1ed5i nh\u1eb9 5 km<\/td>\n<\/tr>\n<tr>\n<td>Tu\u1ea7n -1 (7 \u0111\u1ebfn 1 ng\u00e0y tr\u01b0\u1edbc race)<\/td>\n<td>Kho\u1ea3ng 18 km (45%)<\/td>\n<td>Ch\u1ea1y nh\u1eb9 6 km, tempo ng\u1eafn 3 km pace m\u1ee5c ti\u00eau, ch\u1ea1y nh\u1eb9 4 km<\/td>\n<\/tr>\n<tr>\n<td>Th\u1ee9 B\u1ea3y 13\/03\/2027<\/td>\n<td>2 \u0111\u1ebfn 3 km<\/td>\n<td>Shakeout nh\u1eb9 k\u00e8m 3 \u0111\u1ebfn 4 \u0111o\u1ea1n t\u0103ng t\u1ed1c 100 m<\/td>\n<\/tr>\n<tr>\n<td>Ch\u1ee7 nh\u1eadt 14\/03\/2027<\/td>\n<td>Ng\u00e0y \u0111ua<\/td>\n<td>Xu\u1ea5t ph\u00e1t 21K l\u00fac 04:30<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>V\u1edbi 10K, gi\u1ea3m 1 tu\u1ea7n l\u00e0 \u0111\u1ee7. V\u1edbi 5K, ch\u1ec9 c\u1ea7n gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng 3 \u0111\u1ebfn 4 ng\u00e0y cu\u1ed1i.<\/p>\n<h2>Ng\u1ee7, \u0103n v\u00e0 c\u00e1c vi\u1ec7c c\u1ea7n l\u00e0m trong tu\u1ea7n race<\/h2>\n<h3>Gi\u1ea5c ng\u1ee7<\/h3>\n<p>Ng\u1ee7 \u0111\u1ee7 trong c\u1ea3 tu\u1ea7n, \u0111\u1eb7c bi\u1ec7t hai \u0111\u00eam tr\u01b0\u1edbc ng\u00e0y \u0111ua, v\u00ec \u0111\u00eam cu\u1ed1i th\u01b0\u1eddng kh\u00f3 ng\u1ee7 do h\u1ed3i h\u1ed9p. Dawn Run xu\u1ea5t ph\u00e1t 21K l\u00fac 04:30, n\u00ean b\u1ea1n c\u00f3 th\u1ec3 ph\u1ea3i d\u1eady l\u00fac 02:00 \u0111\u1ebfn 02:30. H\u00e3y \u0111i ng\u1ee7 l\u00fac 20:00 \u0111\u1ebfn 20:30 t\u1ed1i th\u1ee9 B\u1ea3y, v\u00e0 t\u1eadp d\u1eady s\u1edbm \u1edf 2 bu\u1ed5i s\u00e1ng tr\u01b0\u1edbc \u0111\u00f3.<\/p>\n<h3>\u0102n u\u1ed1ng<\/h3>\n<p>T\u0103ng nh\u1eb9 l\u01b0\u1ee3ng carbohydrate trong 2 \u0111\u1ebfn 3 ng\u00e0y cu\u1ed1i, kh\u00f4ng \u0103n qu\u00e1 no. Kh\u00f4ng th\u1eed m\u00f3n l\u1ea1. U\u1ed1ng n\u01b0\u1edbc \u0111\u1ec1u \u0111\u1eb7n, nh\u1ea1t m\u00e0u n\u01b0\u1edbc ti\u1ec3u l\u00e0 d\u1ea5u hi\u1ec7u t\u1ed1t.<\/p>\n<h3>Nh\u1eadn BIB v\u00e0 Expo<\/h3>\n<p>Expo v\u00e0 nh\u1eadn BIB di\u1ec5n ra t\u1eeb Th\u1ee9 N\u0103m 11\/03 \u0111\u1ebfn Th\u1ee9 B\u1ea3y 13\/03\/2027, 09:00 \u0111\u1ebfn 20:00 (Th\u1ee9 B\u1ea3y \u0111\u00f3ng c\u1eeda 19:00). H\u00e3y \u0111i s\u1edbm, tr\u00e1nh \u0111\u1ee9ng l\u00e2u trong ng\u00e0y cu\u1ed1i. Xem l\u1ecbch c\u1ee5 th\u1ec3 \u1edf <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/lich-trinh-race-week\/\">l\u1ecbch tr\u00ecnh race week<\/a>.<\/p>\n<h3>Chu\u1ea9n b\u1ecb \u0111\u1ed3 \u0111\u1ea1c t\u1eeb t\u1ed1i h\u00f4m tr\u01b0\u1edbc<\/h3>\n<p>X\u1ebfp s\u1eb5n \u00e1o, qu\u1ea7n, gi\u00e0y, t\u1ea5t, BIB \u0111\u00e3 ghim, gel, \u0111\u00e8n \u0111eo tr\u00e1n v\u00e0 t\u00fai g\u1eedi \u0111\u1ed3 v\u00e0o m\u1ed9t ch\u1ed7. Ch\u1ee5p \u1ea3nh email x\u00e1c nh\u1eadn v\u00e0 CCCD, \u0111\u1eb7t b\u00e1o th\u1ee9c hai l\u1ea7n. Khi m\u1ecdi th\u1ee9 \u0111\u00e3 s\u1eb5n, \u0111\u1ea7u \u00f3c b\u1ea1n s\u1ebd nh\u1eb9 h\u01a1n nhi\u1ec1u.<\/p>\n<h2>Nh\u1eefng vi\u1ec7c n\u00ean tr\u00e1nh<\/h2>\n<ul>\n<li>Ch\u1ea1y b\u00f9 kh\u1ed1i l\u01b0\u1ee3ng. M\u1ed9t bu\u1ed5i ch\u1ea1y d\u00e0i trong tu\u1ea7n cu\u1ed1i kh\u00f4ng gi\u00fap b\u1ea1n kho\u1ebb h\u01a1n.<\/li>\n<li>Th\u1eed gi\u00e0y, t\u1ea5t ho\u1eb7c \u0111\u1ed3 \u0103n m\u1edbi.<\/li>\n<li>T\u1eadp t\u1ea1 n\u1eb7ng ho\u1eb7c leo n\u00fai.<\/li>\n<li>U\u1ed1ng r\u01b0\u1ee3u bia v\u00e0 th\u1ee9c khuya.<\/li>\n<li>T\u1ef1 ch\u1ea9n \u0111o\u00e1n c\u01a1n \u0111au tho\u00e1ng qua. N\u1ebfu c\u00f3 \u0111au b\u1ea5t th\u01b0\u1eddng, h\u00e3y g\u1eb7p b\u00e1c s\u0129.<\/li>\n<\/ul>\n<h2>C\u1ea3m gi\u00e1c l\u1ea1 trong tu\u1ea7n taper<\/h2>\n<p>B\u1ea1n c\u00f3 th\u1ec3 th\u1ea5y ch\u00e2n n\u1eb7ng, ng\u01b0\u1eddi b\u1ed3n ch\u1ed3n ho\u1eb7c nghi ng\u1edd th\u1ec3 l\u1ef1c. \u0110\u00f3 l\u00e0 ph\u1ea3n \u1ee9ng b\u00ecnh th\u01b0\u1eddng, th\u01b0\u1eddng g\u1ecdi l\u00e0 &quot;taper madness&quot;. H\u00e3y tin v\u00e0o gi\u00e1o \u00e1n b\u1ea1n \u0111\u00e3 l\u00e0m. N\u1ebfu ch\u01b0a bi\u1ebft \u0111\u1eb7t m\u1ee5c ti\u00eau bao nhi\u00eau, th\u1eed <a href=\"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/du-doan-thanh-tich\/\">c\u00f4ng c\u1ee5 d\u1ef1 \u0111o\u00e1n th\u00e0nh t\u00edch<\/a>, ho\u1eb7c xem l\u1ea1i <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> \u0111\u1ec3 th\u1ea5y tu\u1ea7n cu\u1ed1i n\u1eb1m \u1edf \u0111\u00e2u trong t\u1ed5ng th\u1ec3.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Taper l\u00e0 gi\u1ea3m kh\u1ed1i l\u01b0\u1ee3ng t\u1eadp tr\u01b0\u1edbc gi\u1ea3i. K\u1ebf ho\u1ea1ch 2 tu\u1ea7n taper cho 21K, l\u1ecbch ng\u1ee7, \u0103n, Expo v\u00e0 nh\u1eefng vi\u1ec7c n\u00ean tr\u00e1nh \u1edf tu\u1ea7n cu\u1ed1i tr\u01b0\u1edbc race.<\/p>\n","protected":false},"author":0,"featured_media":15,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-38","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\/38","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=38"}],"version-history":[{"count":0,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/posts\/38\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media\/15"}],"wp:attachment":[{"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/media?parent=38"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/categories?post=38"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/demo.marketingseotop.com\/dawn-run-21k\/wp-json\/wp\/v2\/tags?post=38"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}