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海外视线:你的第一次10K

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发布时间:2016-03-01 11:06   华奥户外

  Every year, tens of thousands of runners flock to popular spring and summer 10K events such as the Crescent City Classic in New Orleans, the Bolder Boulder in Colorado, and in my hometown of Atlanta, the Peachtree Road Race, which I've run 35 times. The festive atmosphere and hoards of cheering fans draw runners in. And you can join the fun. With at least eight weeks between now and race day, you've got plenty of time to build up to completing 6.2 miles safely and comfortably.

  每年春季夏季,成千上万跑者参与到10K跑步活动当中来。在美国就有多个城市举办类似的10K活动,喜庆的气氛以及周围欢呼喝彩的观众吸引大批跑者纷纷加入到活动中来。当然你也可以加入进来。从现在到比赛日至少八个星期时间,如果你有足够的时间训练,那你一定能轻松并且安全的完成6.2miles的挑战。

  RUN OFTEN

  At a minimum, you need to run three times a week to prepare for a 10K. Do two 30-minute runs on, say, Tuesday and Thursday, and a long run on the weekend. When possible, add an additional 20-minute easy run to your schedule to increase time on your feet.

  每个星期你至少参与三次10公里跑的准备训练。在周二和周四做两组30分钟训练,在周末做一组长跑训练。如果可以的话,再增加额外20分钟的慢跑,这样使你的双脚得到更充足的锻炼时间。

  GO LONGER

  Every other weekend, increase your long run by one to 1.5 miles. Continue adding mileage until you're running 6.5 to seven miles two weeks before race day. Keep the pace at least three minutes per mile slower than the pace you ran your last 5K (or simply where it's comfortable to talk). Consider inserting a 30-to 60-second walk break every one to three minutes. On alternating weekends, keep your long run to 30 minutes.

  每一个周末,不断增加1-1.5miles的跑步量。持续增加跑量,直到比赛日前两周,你可以完成6.5-7miles的跑步量。保持你的配速,比上一次你跑5K时平均每mile至少慢3分钟(或你可以轻松保持一边跑步一边讲话的状态)。你也可以考虑在每个1-3分钟内加入一个30秒到60秒走路休息。在交替的周末里,保持你的长跑时间能达到30分钟。

  CHILL OUT

  If this is your first 10K, you don't have to exercise on nonrunning days. Doing too much may hasten fatigue. If you don't like being idle, go for a walk.

  如果这是你第一次10K,你不必在无训练日子里做锻炼。做太多会加快你的疲劳。如果你不想无所事事,你可以尝试下步行。

  GET READY

  The week before your big day, do your two 30-minute runs. Two days before the race, rest and allow your legs to recharge. If you need to burn off some nervous energy the day before the event, go for a very slow, very short run (no longer than 15 minutes).

  在比赛前一周,做两组30分钟的跑步训练。比赛前两天,休息并让你的大腿保持充电状态。如果你需要燃烧掉一些紧张的情绪,建议不要跑太快或太长的距离(不要超过15分钟)。

  (原文标题:Your First 10K  原文链接:http://www.runnersworld.com/race-training/your-first-10k?cid=OB-_-RW-_-TB 翻译:朱梓洋)
 

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