{"id":2467,"date":"2023-11-10T11:47:17","date_gmt":"2023-11-10T04:47:17","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=2467"},"modified":"2023-11-10T11:47:17","modified_gmt":"2023-11-10T04:47:17","slug":"pace-trong-chay-bo-la-gi","status":"publish","type":"post","link":"\/blog\/pace-trong-chay-bo-la-gi\/","title":{"rendered":"[A-Z] Pace trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec? T\u00ecm hi\u1ec3u chi ti\u1ebft nh\u1ea5t 2024!"},"content":{"rendered":"\n

Pace l\u00e0 m\u1ed9t kh\u00e1i ni\u1ec7m quen thu\u1ed9c nh\u01b0ng \u0111\u00f4i khi c\u00f2n g\u00e2y hi\u1ec3u l\u1ea7m \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9. Hi\u1ec3u r\u00f5 pace trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec <\/strong>v\u00e0 vai tr\u00f2 c\u1ee7a n\u00f3 l\u00e0 m\u1ed9t vi\u1ec7c quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9 v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau c\u00e1 nh\u00e2n. H\u00e3y c\u00f9ng b\u00e0i vi\u1ebft d\u01b0\u1edbi \u0111\u00e2y kh\u00e1m ph\u00e1 th\u00eam v\u1ec1 kh\u00e1i ni\u1ec7m Pace ngh\u0129a l\u00e0 g\u00ec v\u00e0 c\u00e1ch n\u00f3 c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng c\u1ee7a cu\u1ed9c h\u00e0nh tr\u00ecnh ch\u1ea1y b\u1ed9 c\u1ee7a b\u1ea1n.<\/em><\/p>\n\n\n\n

\"Hi\u1ec3u
Hi\u1ec3u r\u00f5 pace trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec v\u00e0 vai tr\u00f2 c\u1ee7a n\u00f3 l\u00e0 m\u1ed9t vi\u1ec7c quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9<\/em><\/figcaption><\/figure>\n\n\n\n

1. Pace trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/h2>\n\n\n\n

Pace (Nh\u1ecbp \u0111i\u1ec7u) l\u00e0 thu\u1eadt ng\u1eef li\u00ean quan \u0111\u1ebfn t\u1ed1c \u0111\u1ed9, \u0111o b\u1eb1ng c\u00e1ch t\u00ednh th\u1eddi gian \u0111\u1ec3 ho\u00e0n th\u00e0nh 1 km ho\u1eb7c 1 d\u1eb7m trong m\u1ed9t ph\u1ea7n c\u1ed1 \u0111\u1ecbnh c\u1ee7a h\u00e0nh tr\u00ecnh. <\/strong><\/p>\n\n\n\n

\u1ede Vi\u1ec7t Nam, \u0111\u01a1n v\u1ecb kho\u1ea3ng c\u00e1ch th\u01b0\u1eddng d\u00f9ng l\u00e0 km. V\u00ec v\u1eady m\u00e0 hi\u1ec3u c\u01a1 b\u1ea3n th\u00ec pace l\u00e0 th\u1eddi gian \u0111\u1ec3 ho\u00e0n th\u00e0nh 1km. V\u00ed d\u1ee5 nh\u01b0 pace 5 l\u00e0 ch\u1ea1y 1km trong 5 ph\u00fat t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1eadn t\u1ed1c 12,5 km\/gi\u1edd, pace 7 l\u00e0 ch\u1ea1y 1km trong 7 ph\u00fat,… t\u01b0\u01a1ng t\u1ef1 v\u1edbi c\u00e1c pace kh\u00e1c. B\u1edfi v\u1eady ng\u01b0\u1eddi ta th\u01b0\u1eddng h\u1ecfi b\u1ea1n pace ch\u1ea1y b\u1ed9 bao nhi\u00eau thay v\u00ec 1 PACE b\u1eb1ng bao nhi\u00eau km \u0111\u1ec3 bi\u1ebft \u0111\u01b0\u1ee3c t\u1ed1c \u0111\u1ed9 c\u1ee7a nhau.<\/p>\n\n\n\n

Pace c\u00e0ng th\u1ea5p, b\u1ea1n di chuy\u1ec3n nhanh h\u01a1n<\/strong>, trong khi pace cao h\u01a1n cho bi\u1ebft b\u1ea1n \u0111ang di chuy\u1ec3n ch\u1eadm h\u01a1n.<\/p>\n\n\n\n

Avg Pace l\u00e0 m\u1ed9t ch\u1ec9 s\u1ed1 \u0111\u00e1nh gi\u00e1 t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung b\u00ecnh c\u1ee7a b\u1ea1n trong m\u1ed9t ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao c\u1ee5 th\u1ec3 nh\u01b0 ch\u1ea1y, \u0111\u1ea1p xe, ho\u1eb7c \u0111i b\u1ed9. \u0110\u00e2y l\u00e0 m\u1ed9t ph\u1ea7n quan tr\u1ecdng trong vi\u1ec7c theo d\u00f5i v\u00e0 \u0111\u00e1nh gi\u00e1 hi\u1ec7u su\u1ea5t<\/strong> c\u1ee7a b\u1ea1n trong m\u1ed7i ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao.<\/p>\n\n\n\n

Pace trong ch\u1ea1y b\u1ed9 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111o l\u01b0\u1eddng v\u00e0 ki\u1ec3m so\u00e1t t\u1ed1c \u0111\u1ed9 <\/strong>c\u1ee7a b\u1ea1n trong khi ch\u1ea1y, t\u1eeb \u0111\u00f3 gi\u00fap b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9 theo m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3. N\u00f3 l\u00e0 c\u00f4ng c\u1ee5 quan tr\u1ecdng \u0111\u1ec3 theo d\u00f5i v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t c\u1ee7a m\u00ecnh trong ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

\"Pace
Pace c\u00e0ng th\u1ea5p, b\u1ea1n di chuy\u1ec3n nhanh h\u01a1n, trong khi pace cao h\u01a1n cho bi\u1ebft b\u1ea1n \u0111ang di chuy\u1ec3n ch\u1eadm h\u01a1n<\/em> (Internet)<\/em><\/figcaption><\/figure>\n\n\n\n

2. Vai tr\u00f2 c\u1ee7a Pace trong ch\u1ea1y b\u1ed9<\/h2>\n\n\n\n

Pace gi\u1eef m\u1ed9t vai tr\u00f2 quan tr\u1ecdng vi\u1ec7c ch\u1ea1y b\u1ed9 v\u00e0 trong qu\u00e1 tr\u00ecnh c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ch\u1ea1y<\/strong> c\u1ee7a m\u1ed7i Pacer. C\u1ee5 th\u1ec3:<\/p>\n\n\n\n

2.1. \u0110o th\u00e0nh t\u00edch ch\u1ea1y b\u1ed9<\/h3>\n\n\n\n

Vai tr\u00f2 c\u01a1 b\u1ea3n nh\u1ea5t c\u1ee7a pace trong ch\u1ea1y b\u1ed9 l\u00e0 \u0111o l\u01b0\u1eddng th\u1eddi gian \u0111\u1ec3 ho\u00e0n th\u00e0nh m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng c\u1ee5 th\u1ec3<\/strong>, cho ph\u00e9p ch\u00fang ta \u0111\u00e1nh gi\u00e1 kh\u1ea3 n\u0103ng ch\u1ea1y, t\u1eeb \u0111\u00f3, c\u1ea3i thi\u1ec7n k\u1ef9 n\u0103ng ch\u1ea1y m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. Ngo\u00e0i ra, pace c\u0169ng l\u00e0 \u0111\u01a1n v\u1ecb \u0111\u1ec3 so s\u00e1nh th\u00e0nh t\u00edch gi\u1eefa c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean khi ch\u1ea1y c\u00f9ng m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng.<\/p>\n\n\n\n

\"Pace
Pace c\u0169ng l\u00e0 \u0111\u01a1n v\u1ecb \u0111\u1ec3 so s\u00e1nh th\u00e0nh t\u00edch gi\u1eefa c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean khi ch\u1ea1y c\u00f9ng m\u1ed9t qu\u00e3ng \u0111\u01b0\u1eddng (Internet)<\/em><\/figcaption><\/figure>\n\n\n\n

2.2. T\u0103ng th\u1ec3 l\u1ef1c khi ch\u1ea1y<\/h3>\n\n\n\n

Khi hi\u1ec3u r\u00f5 pace trong ch\u1ea1y b\u1ed9 v\u00e0 bi\u1ebft pace c\u1ee7a b\u1ea3n th\u00e2n, pacer c\u00f3 th\u1ec3 l\u00ean \u0111\u01b0\u1ee3c k\u1ebf ho\u1ea1ch, ph\u01b0\u01a1ng ph\u00e1p luy\u1ec7n t\u1eadp hi\u1ec7u qu\u1ea3 v\u00e0 l\u1ed9 tr\u00ecnh d\u00e0i h\u1ea1n <\/strong>\u0111\u1ec3 t\u0103ng s\u1ee9c b\u1ec1n v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ch\u1ea1y. \u0110i\u1ec1u n\u00e0y gi\u00fap pacer n\u00e2ng cao hi\u1ec7u su\u1ea5t v\u00e0 \u0111\u1ea1t \u0111\u01b0\u1ee3c th\u00e0nh t\u00edch t\u1ed1t h\u01a1n trong ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n

2.3. H\u1ed7 tr\u1ee3 \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 luy\u1ec7n t\u1eadp khoa h\u1ecdc<\/h3>\n\n\n\n

D\u1ef1a v\u00e0o th\u00f4ng s\u1ed1, Pacer c\u00f3 th\u1ec3 bi\u1ebft t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u1ee7a m\u00ecnh l\u00e0 nhanh hay ch\u1eadm v\u00e0 t\u1eeb \u0111\u00f3 n\u1eafm \u0111\u01b0\u1ee3c m\u00ecnh c\u1ea7n c\u1ea3i thi\u1ec7n k\u1ef9 n\u0103ng g\u00ec, l\u00e0m c\u00e1ch n\u00e0o \u0111\u1ec3 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng ch\u1ea1y v\u00e0 th\u1eddi gian luy\u1ec7n t\u1eadp trong bao l\u00e2u. Nh\u1edd v\u1eady, s\u1ee9c b\u1ec1n v\u00e0 kh\u1ea3 n\u0103ng ch\u1ea1y c\u1ee7a v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1ebd \u0111\u01b0\u1ee3c c\u1ea3i thi\u1ec7n r\u00f5 r\u00e0ng.<\/p>\n\n\n\n

\"D\u1ef1a
D\u1ef1a v\u00e0o th\u00f4ng s\u1ed1, Pacer c\u00f3 th\u1ec3 bi\u1ebft t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u1ee7a m\u00ecnh l\u00e0 nhanh hay ch\u1eadm v\u00e0 t\u1eeb \u0111\u00f3 n\u1eafm \u0111\u01b0\u1ee3c m\u00ecnh c\u1ea7n c\u1ea3i thi\u1ec7n k\u1ef9 n\u0103ng g\u00ec (Internet)<\/em><\/figcaption><\/figure>\n\n\n\n

3. Ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7?<\/h2>\n\n\n\n

C\u00f3 r\u1ea5t nhi\u1ec1u Pacer th\u1eafc m\u1eafc li\u1ec7u ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 v\u00e0 kho\u1ea3ng c\u00e1ch n\u00e0y \u0111\u00e3 \u0111\u1ee7 ch\u01b0a, pace th\u1ebf n\u00e0y l\u00e0 t\u1ed1t ch\u01b0a, c\u00f3 c\u1ea7n c\u1ea3i thi\u1ec7n g\u00ec kh\u00f4ng. V\u1eady ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7?<\/p>\n\n\n\n

3.1. Ph\u00e2n lo\u1ea1i Pace trong ch\u1ea1y b\u1ed9<\/h3>\n\n\n\n
Pace (ph\u00fat\/km)<\/strong><\/td>T\u1ed1c \u0111\u1ed9 (MPH)<\/strong><\/td>Th\u1eddi gian ch\u1ea1y b\u00e1n Marathon (ph\u00fat)<\/strong><\/td><\/tr>
6<\/td>10<\/td>2:37<\/td><\/tr>
7<\/td>8.6<\/td>3:03<\/td><\/tr>
8<\/td>7.5<\/td>3:30<\/td><\/tr>
9<\/td>6.7<\/td>3:56<\/td><\/tr>
10<\/td>6.0<\/td>4:22<\/td><\/tr>
11<\/td>5.5<\/td>4:48<\/td><\/tr>
12<\/td>5.0<\/td>5:14<\/td><\/tr>
13<\/td>4.6<\/td>5:41<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

1 – Easy Pace – E Pace<\/strong><\/p>\n\n\n\n

Ch\u1ea1y nh\u1eb9 nh\u00e0ng (Easy pace)<\/strong> th\u01b0\u1eddng \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng trong c\u00e1c ho\u1ea1t \u0111\u1ed9ng nh\u01b0 kh\u1edfi \u0111\u1ed9ng, l\u00e0m n\u00f3ng, ch\u1ea1y ph\u1ee5c h\u1ed3i, luy\u1ec7n t\u1eadp v\u00e0 ch\u1ea1y qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i. \u0110\u00e2y l\u00e0 m\u1ed9t t\u1ed1c \u0111\u1ed9 m\u00e0 b\u1ea1n n\u00ean d\u00e0nh 70 – 80% th\u1eddi gian ho\u1eb7c th\u1eadm ch\u00ed h\u01a1n trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 n\u00f3 th\u00edch h\u1ee3p cho vi\u1ec7c duy tr\u00ec m\u1ed9t t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh tr\u00ean c\u00e1c qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i.<\/p>\n\n\n\n

2 – Marathon Pace – M Pace<\/strong><\/p>\n\n\n\n

Tempo Pace l\u00e0 m\u1ed9t t\u1ed1c \u0111\u1ed9 cao h\u01a1n so v\u1edbi Easy Pace v\u1edbi t\u1ed1c \u0111\u1ed9 kho\u1ea3ng 3 – 4 ph\u00fat\/km<\/strong> v\u00e0 c\u0169ng th\u01b0\u1eddng \u0111\u01b0\u1ee3c v\u1eadn \u0111\u1ed9ng vi\u00ean s\u1eed d\u1ee5ng trong c\u00e1c cu\u1ed9c \u0111ua marathon<\/strong>. Ngo\u00e0i ra, marathon pace th\u01b0\u1eddng c\u0169ng s\u1eed d\u1ee5ng trong c\u00e1c bu\u1ed5i ch\u1ea1y d\u00e0i \u0111\u1ec3 ng\u01b0\u1eddi ch\u1ea1y l\u00e0m quen v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh h\u01a1n v\u00e0 \u0111\u1ec3 t\u0103ng \u0111\u1ed9 kh\u00f3 trong b\u00e0i t\u1eadp ch\u1ea1y d\u00e0i.<\/p>\n\n\n\n

3 – Threshold Pace – T Pace<\/strong><\/p>\n\n\n\n

V\u1edbi m\u1ee5c ti\u00eau ch\u1ea1y \u1edf t\u1ed1c \u0111\u1ed9 n\u00e0y l\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c ch\u1ecbu \u0111\u1ef1ng<\/strong>, Threshold \u0111\u00f2i h\u1ecfi m\u1ed9t s\u1ee9c ch\u1ea1y kh\u00e1 m\u1ea1nh. B\u1ea1n c\u00f3 th\u1ec3 s\u1eed d\u1ee5ng t\u1ed1c \u0111\u1ed9 Threshold trong c\u00e1c bu\u1ed5i ch\u1ea1y tempo trong kho\u1ea3ng th\u1eddi gian ch\u1ea1y v\u00e0 ngh\u1ec9 cho t\u1ed1c \u0111\u1ed9 n\u00e0y th\u01b0\u1eddng l\u00e0 5:1 n\u1ebfu b\u1ea1n th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y interval.<\/p>\n\n\n\n

V\u1edbi t\u1ed1c \u0111\u1ed9 Threshold, b\u1ea1n kh\u00f4ng c\u1ea7n ph\u1ea3i v\u01b0\u1ee3t qu\u00e1 20 ph\u00fat trong m\u1ed9t bu\u1ed5i t\u1eadp<\/strong>. Ch\u00fa \u00fd, b\u00e0i t\u1eadp ch\u1ea1y Threshold n\u00ean chi\u1ebfm kh\u00f4ng qu\u00e1 10% t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng luy\u1ec7n t\u1eadp trong tu\u1ea7n \u0111\u1ec3 tr\u00e1nh qu\u00e1 s\u1ee9c.<\/p>\n\n\n\n

\"Threshold
Threshold \u0111\u00f2i h\u1ecfi m\u1ed9t s\u1ee9c ch\u1ea1y kh\u00e1 m\u1ea1nh \u0111\u1ec3 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y (Internet)<\/em><\/figcaption><\/figure>\n\n\n\n

4 – Interval Pace – I Pace (Hard pace)<\/strong><\/p>\n\n\n\n

T\u1ed1c \u0111\u1ed9 Interval l\u00e0 m\u1ed9t t\u1ed1c \u0111\u1ed9 ch\u1ea1y \u1edf m\u1ee9c kh\u00f3 v\u00e0 c\u00f3 th\u1ec3 duy tr\u00ec \u0111\u01b0\u1ee3c t\u1ed1i \u0111a trong 11 ph\u00fat. <\/strong>Trong b\u00e0i t\u1eadp n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 \u0111\u1ea9y nh\u1ecbp tim l\u00ean t\u1ed1i \u0111a b\u1eb1ng c\u00e1ch ch\u1ea1y trong kho\u1ea3ng th\u1eddi gian t\u1eeb 3 – 5 ph\u00fat (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi 800 – 1000m). Sau \u0111\u00f3, ngh\u1ec9 l\u1ecfng trong kho\u1ea3ng th\u1eddi gian t\u01b0\u01a1ng t\u1ef1, sau \u0111\u00f3 l\u1eb7p l\u1ea1i. Ch\u00fa \u00fd r\u1eb1ng b\u00e0i t\u1eadp t\u1ed1c \u0111\u1ed9 n\u00e0y kh\u00f4ng n\u00ean chi\u1ebfm qu\u00e1 8% t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng luy\u1ec7n t\u1eadp trong tu\u1ea7n \u0111\u1ec3 tr\u00e1nh qu\u00e1 t\u1ea3i.<\/p>\n\n\n\n

5 – Reputation Pace – R Pace<\/strong><\/p>\n\n\n\n

Reputation Pace – R Pace l\u00e0 m\u1ed9t t\u1ed1c \u0111\u1ed9 \u1edf m\u1ee9c kh\u00f3,<\/strong> m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 duy tr\u00ec trong kho\u1ea3ng 1km ho\u1eb7c 1 d\u1eb7m. C\u00e1c b\u00e0i t\u1eadp interval cho t\u1ed1c \u0111\u1ed9 n\u00e0y th\u01b0\u1eddng \u0111\u00f2i h\u1ecfi th\u1eddi gian ch\u1ea1y v\u00e0 th\u1eddi gian ngh\u1ec9 l\u00e0 1:(2-3), c\u00f3 ngh\u0129a l\u00e0 b\u1ea1n ch\u1ea1y 1 ph\u00fat v\u00e0 sau \u0111\u00f3 ngh\u1ec9 2 – 3 ph\u00fat. <\/p>\n\n\n\n

M\u1ee5c ti\u00eau c\u1ee7a b\u00e0i t\u1eadp n\u00e0y l\u00e0 c\u1ea3i thi\u1ec7n h\u1ec7 h\u00f4 h\u1ea5p, t\u1ed1c \u0111\u1ed9, v\u00e0 hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9. B\u00e0i t\u1eadp t\u1ed1c \u0111\u1ed9 n\u00e0y n\u00ean chi\u1ebfm kh\u00f4ng qu\u00e1 5% t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng<\/strong> luy\u1ec7n t\u1eadp trong tu\u1ea7n \u0111\u1ec3 tr\u00e1nh qu\u00e1 t\u1ea3i.<\/p>\n\n\n\n

\"B\u00e0i
B\u00e0i t\u1eadp t\u1ed1c \u0111\u1ed9 n\u00e0y n\u00ean chi\u1ebfm kh\u00f4ng qu\u00e1 5% t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng luy\u1ec7n t\u1eadp trong tu\u1ea7n \u0111\u1ec3 tr\u00e1nh qu\u00e1 t\u1ea3i (Internet)<\/em><\/figcaption><\/figure>\n\n\n\n

3.2. Ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7?<\/h3>\n\n\n\n

R\u1ea5t kh\u00f3 \u0111\u1ec3 c\u00f3 th\u1ec3 x\u00e1c \u0111\u1ecbnh c\u1ee5 th\u1ec3 cho t\u1eebng ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 Pace trong bao nhi\u00eau l\u00e0 \u0111\u1ee7<\/a> <\/strong>b\u1edfi m\u1ed7i ng\u01b0\u1eddi \u0111\u1ec1u c\u00f3 th\u1ec3 tr\u1ea1ng v\u00e0 m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp kh\u00e1c nhau. Pacer c\u1ea7n c\u0103n c\u1ee9 c\u1ee5 th\u1ec3 xem m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp<\/strong> c\u1ee7a m\u00ecnh l\u00e0 th\u1ebf n\u00e0o \u0111\u1ec3 ch\u1ecdn \u0111\u01b0\u1ee3c ch\u1ebf \u0111\u1ed9 ch\u1ea1y ph\u00f9 h\u1ee3p: ch\u1ea1y c\u1ef1 li ng\u1eafn, ch\u1ea1y t\u0103ng t\u1ed1c hay ch\u1ea1y t\u0103ng s\u1ee9c b\u1ec1n, \u2026<\/p>\n\n\n\n

\u0110\u1ed3ng th\u1eddi, m\u1ed7i Pacer c\u1ea7n hi\u1ec3u r\u00f5 s\u1ee9c kh\u1ecfe (nh\u1ecbp tim) c\u1ee7a m\u00ecnh<\/strong> l\u00e0 bao nhi\u00eau \u0111\u1ec3 c\u00f3 th\u1ec3 n\u1eafm \u0111\u01b0\u1ee3c pace trung b\u00ecnh c\u1ea7n ch\u1ea1y v\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1ea1y ph\u00f9 h\u1ee3p, tr\u00e1nh qu\u00e1 t\u1ea3i v\u00e0 \u1ea3nh h\u01b0\u1edfng x\u1ea5u \u0111\u1ebfn s\u1ee9c kh\u1ecfe.<\/p>\n\n\n\n

4. C\u00e1ch t\u00ednh pace trong ch\u1ea1y b\u1ed9 Online<\/h2>\n\n\n\n

C\u00f3 3 c\u00e1ch t\u00ednh pace trong ch\u1ea1y b\u1ed9 online ng\u01b0\u1eddi ch\u1ea1y c\u00f3 th\u1ec3 tham kh\u1ea3o. C\u1ee5 th\u1ec3 nh\u01b0 sau:<\/p>\n\n\n\n

4.1. C\u00f4ng th\u1ee9c t\u00ednh Pace trong ch\u1ea1y b\u1ed9<\/h3>\n\n\n\n

B\u1ea1n c\u00f3 th\u1ec3 d\u00f9ng c\u00f4ng th\u1ee9c t\u00ednh Pace truy\u1ec1n th\u1ed1ng \u0111\u1ec3 \u0111o \u0111\u01b0\u1ee3c Pace c\u1ee7a m\u00ecnh l\u00e0 bao nhi\u00eau. \u0110\u01a1n v\u1ecb c\u1ee7a Pace th\u01b0\u1eddng l\u00e0 ph\u00fat\/kil\u00f4m\u00e9t (min\/km) ho\u1eb7c ph\u00fat\/d\u1eb7m (min\/mi). C\u00f4ng th\u1ee9c t\u00ednh pace \u0111\u01a1n gi\u1ea3n nh\u01b0 sau:<\/p>\n\n\n\n

PACE = TH\u1edcI GIAN \/ KHO\u1ea2NG C\u00c1CH<\/mark><\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

Ch\u1eb3ng h\u1ea1n, n\u1ebfu b\u1ea1n ch\u1ea1y 3km trong th\u1eddi gian 30 ph\u00fat, pace c\u1ee7a b\u1ea1n s\u1ebd l\u00e0 10 ph\u00fat\/km. Tuy nhi\u00ean, c\u00e1ch t\u00ednh Pace b\u1eb1ng c\u00f4ng th\u1ee9c th\u01b0\u1eddng t\u1ed1n nhi\u1ec1u th\u1eddi gian v\u00e0 kh\u00f4ng ch\u00ednh x\u00e1c.<\/p>\n\n\n\n

4.2. T\u00ednh pace ch\u1ea1y b\u1ed9 online tr\u00ean tr\u00ecnh duy\u1ec7t<\/h3>\n\n\n\n

M\u1ed9t trong nh\u1eefng c\u00f4ng c\u1ee5 t\u00ednh Pace hi\u1ec7u qu\u1ea3 v\u00e0 ch\u00ednh x\u00e1c nh\u1ea5t hi\u1ec7n nay l\u00e0 V.O2 Running Calculator (vdoto2.com)<\/a>. \u0110\u1ec3 s\u1eed d\u1ee5ng c\u00f4ng th\u1ee9c n\u00e0y, b\u1ea1n s\u1ebd c\u1ea7n c\u00f3 m\u1ed9t trong ba th\u00f4ng s\u1ed1 sau:<\/p>\n\n\n\n