{"id":2492,"date":"2023-11-10T17:23:16","date_gmt":"2023-11-10T10:23:16","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=2492"},"modified":"2025-05-06T14:32:48","modified_gmt":"2025-05-06T07:32:48","slug":"chay-bo-pace-bao-nhieu-la-du","status":"publish","type":"post","link":"\/blog\/chay-bo-pace-bao-nhieu-la-du\/","title":{"rendered":"Ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7? H\u01b0\u1edbng d\u1eabn c\u00e1ch t\u0103ng pace"},"content":{"rendered":"\n<p><em>Pace l\u00e0 m\u1ed9t ch\u1ec9 s\u1ed1 quan tr\u1ecdng kh\u00f4ng ch\u1ec9 gi\u00fap c\u00e1c runner \u0111o l\u01b0\u1eddng th\u00e0nh t\u00edch m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p. Tham kh\u1ea3o ngay b\u00e0i vi\u1ebft \u0111\u1ec3 bi\u1ebft \u0111\u01b0\u1ee3c <strong>ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7 <\/strong>\u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1ed1t v\u00e0 an to\u00e0n nh\u1ea5t nh\u00e9!<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. C\u00e1ch t\u00ednh pace ch\u1ea1y b\u1ed9<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Nh\u1ecbp \u0111\u1ed9 ch\u1ea1y l\u00e0 g\u00ec? Nh\u1ecbp \u0111\u1ed9 trong ch\u1ea1y b\u1ed9 hay c\u00f2n g\u1ecdi l\u00e0 <strong>ch\u1ec9 s\u1ed1 pace trong ch\u1ea1y b\u1ed9<\/strong>, cho bi\u1ebft th\u1eddi gian trung b\u00ecnh \u0111\u1ec3 ch\u1ea1y m\u1ed7i km. Pace l\u00e0 thu\u1eadt ng\u1eef \u0111\u01b0\u1ee3c s\u1eed d\u1ee5ng \u0111\u1ec3 bi\u1ec3u th\u1ecb t\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9, mang \u00fd ngh\u0129a l\u00e0 \u201cs\u1ed1 th\u1eddi gian \u0111\u1ec3 ho\u00e0n th\u00e0nh vi\u1ec7c ch\u1ea1y 1km ho\u1eb7c 1 d\u1eb7m\u201d.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1.1. C\u00e1ch t\u00ednh pace ch\u1ea1y b\u1ed9<\/h3>\n\n\n\n<p>Theo quy \u01b0\u1edbc chung, pace trong ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c t\u00ednh b\u1eb1ng s\u1ed1 ph\u00fat \u0111\u1ec3 ho\u00e0n t\u1ea5t 1km ho\u1eb7c 1 d\u1eb7m (t\u01b0\u01a1ng \u0111\u01b0\u01a1ng 1.6km), t\u00f9y c\u00e1ch s\u1eed d\u1ee5ng c\u1ee7a t\u1eebng khu v\u1ef1c. \u0110\u00e2y ch\u00ednh l\u00e0 c\u00e1ch t\u00ednh pace ch\u1ea1y c\u01a1 b\u1ea3n b\u1ea1n c\u1ea7n n\u1eafm.<\/p>\n\n\n\n<p>T\u1ea1i Vi\u1ec7t Nam, pace ch\u1ea1y b\u1ed9 th\u01b0\u1eddng \u0111\u01b0\u1ee3c \u0111o b\u1eb1ng ph\u00fat\/km ngh\u0129a l\u00e0 \u0111\u01b0\u1ee3c t\u00ednh d\u1ef1a tr\u00ean s\u1ed1 ph\u00fat \u0111\u1ec3 ch\u1ea1y xong 1km. <\/p>\n\n\n\n<p class=\"has-text-align-center\"><strong>Pace = s\u1ed1 ph\u00fat ch\u1ea1y ho\u00e0n th\u00e0nh\/1 km<\/strong><\/p>\n\n\n\n<p><strong><em>V\u00ed d\u1ee5: <\/em><\/strong><em>N\u1ebfu n\u00f3i \u0111ang ch\u1ea1y v\u1edbi pace 4 ngh\u0129a l\u00e0 ng\u01b0\u1eddi \u0111\u00f3 \u0111ang c\u1ea7n 4 ph\u00fat \u0111\u1ec3 ch\u1ea1y xong 1km, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi t\u1ed1c \u0111\u1ed9 15 km\/h.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"564\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/cach-tinh-pace-chay.jpg\" alt=\"c\u00f4ng th\u1ee9c t\u00ednh pace ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c t\u00ednh b\u1eb1ng s\u1ed1 ph\u00fat ho\u00e0n th\u00e0nh 1km ho\u1eb7c 1 d\u1eb7m\" class=\"wp-image-2494\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/cach-tinh-pace-chay.jpg 900w, \/blog\/wp-content\/uploads\/2023\/11\/cach-tinh-pace-chay-300x188.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/cach-tinh-pace-chay-768x481.jpg 768w\" sizes=\"auto, (max-width: 900px) 100vw, 900px\" \/><figcaption class=\"wp-element-caption\">Pace trong ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c t\u00ednh b\u1eb1ng s\u1ed1 ph\u00fat ho\u00e0n th\u00e0nh 1km ho\u1eb7c 1 d\u1eb7m<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">1.2. Pace ch\u1ea1y b\u1ed9 ph\u1ed5 bi\u1ebfn<\/h3>\n\n\n\n<p>Theo c\u00e1ch t\u00ednh pace ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp \u1edf tr\u00ean, ch\u00fang ta c\u00f3 th\u1ec3 quy \u0111\u1ed5i pace sang km\/h m\u1ed9t s\u1ed1 m\u1ee9c pace ph\u1ed5 bi\u1ebfn hi\u1ec7n nay nh\u01b0 sau:<\/p>\n\n\n\n<p><strong>Pace 2 l\u00e0 g\u00ec?<\/strong><\/p>\n\n\n\n<p>Pace 2 l\u00e0 m\u1ee9c ch\u1ea1y c\u1ee7a m\u1ed9t ng\u01b0\u1eddi c\u1ea7n 2 ph\u00fat \u0111\u1ec3 ho\u00e0n t\u1ea5t 1 km, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1eadn t\u1ed1c 30 km\/h.<\/p>\n\n\n\n<p><strong>Pace 3 l\u00e0 g\u00ec?<\/strong><\/p>\n\n\n\n<p>Pace 3 l\u00e0 m\u1ee9c ch\u1ea1y c\u1ee7a m\u1ed9t ng\u01b0\u1eddi c\u1ea7n 3 ph\u00fat \u0111\u1ec3 ho\u00e0n t\u1ea5t 1 km, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1eadn t\u1ed1c 20 km\/h.<\/p>\n\n\n\n<p><strong>Pace 5 l\u00e0 g\u00ec?<\/strong><\/p>\n\n\n\n<p>Pace 5 l\u00e0 m\u1ee9c ch\u1ea1y c\u1ee7a m\u1ed9t ng\u01b0\u1eddi c\u1ea7n 5 ph\u00fat \u0111\u1ec3 ho\u00e0n t\u1ea5t 1km, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi v\u1eadn t\u1ed1c 12 km\/h.<\/p>\n\n\n\n<p><strong>Pace 6 l\u00e0 g\u00ec?<\/strong><\/p>\n\n\n\n<p>Pace 6 l\u00e0 m\u1ee9c ch\u1ea1y c\u1ee7a m\u1ed9t ng\u01b0\u1eddi c\u1ea7n 6 ph\u00fat \u0111\u1ec3 ho\u00e0n t\u1ea5t 1km, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1eadn t\u1ed1c 10 km\/h.<\/p>\n\n\n\n<p><strong>Pace 7 l\u00e0 g\u00ec?<\/strong><\/p>\n\n\n\n<p>Pace 7 l\u00e0 m\u1ee9c ch\u1ea1y c\u1ee7a m\u1ed9t ng\u01b0\u1eddi c\u1ea7n 7 ph\u00fat \u0111\u1ec3 ho\u00e0n t\u1ea5t 1km, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1eadn t\u1ed1c kho\u1ea3ng 8.6 km\/h<\/p>\n\n\n\n<p><strong>Pace 8 l\u00e0 g\u00ec?<\/strong><\/p>\n\n\n\n<p>Pace 8 l\u00e0 m\u1ee9c ch\u1ea1y c\u1ee7a m\u1ed9t ng\u01b0\u1eddi c\u1ea7n 8 ph\u00fat \u0111\u1ec3 ho\u00e0n t\u1ea5t 1km, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1eadn t\u1ed1c kho\u1ea3ng 7.5 km\/h.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1504\" height=\"944\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/pace-5-8-la-muc-chay-pho-bien-doi-voi-cac-runner.jpg\" alt=\"Pace 5 - 8 l\u00e0 m\u1ee9c ch\u1ea1y ph\u1ed5 bi\u1ebfn \u0111\u1ed1i v\u1edbi c\u00e1c runner\" class=\"wp-image-2501\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/pace-5-8-la-muc-chay-pho-bien-doi-voi-cac-runner.jpg 1504w, \/blog\/wp-content\/uploads\/2023\/11\/pace-5-8-la-muc-chay-pho-bien-doi-voi-cac-runner-300x188.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/pace-5-8-la-muc-chay-pho-bien-doi-voi-cac-runner-1024x643.jpg 1024w, \/blog\/wp-content\/uploads\/2023\/11\/pace-5-8-la-muc-chay-pho-bien-doi-voi-cac-runner-768x482.jpg 768w\" sizes=\"auto, (max-width: 1504px) 100vw, 1504px\" \/><figcaption class=\"wp-element-caption\"><em>Pace 5 &#8211; 8 l\u00e0 m\u1ee9c ch\u1ea1y ph\u1ed5 bi\u1ebfn \u0111\u1ed1i v\u1edbi c\u00e1c runner<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">2. Ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7?<\/h2>\n\n\n\n<p>Khi ch\u1ecdn pace trung b\u00ecnh ch\u1ea1y b\u1ed9, ch\u00fang ta c\u1ea7n c\u0103n c\u1ee9 v\u00e0 t\u00ecnh tr\u1ea1ng th\u1ec3 l\u1ef1c v\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1ea1y c\u1ee7a b\u1ea3n th\u00e2n. <strong>Ch\u1ea1y 5 km pace bao nhi\u00eau l\u00e0 \u0111\u1ee7?<\/strong> l\u00e0 th\u1eafc m\u1eafc ph\u1ed5 bi\u1ebfn, v\u00ed d\u1ee5: n\u1ebfu b\u1ea1n ho\u00e0n th\u00e0nh 5 km trong 25 ph\u00fat, t\u1ee9c pace trung b\u00ecnh 5 ph\u00fat\/km. Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 g\u1ee3i \u00fd v\u1ec1 pace ch\u1ea1y b\u1ed9 m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2.1. Pace ch\u1ea1y b\u1ed9 theo m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp<\/h3>\n\n\n\n<p>T\u00f9y <strong>m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp<\/strong> \u0111\u01b0\u1ee3c \u0111\u1eb7t ra m\u00e0 ng\u01b0\u1eddi ch\u1ea1y c\u1ea7n l\u1ef1a ch\u1ecdn m\u1ee9c pace ph\u00f9 h\u1ee3p. C\u1ee5 th\u1ec3:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>M\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pace trung b\u00ecnh ch\u1ea1y b\u1ed9<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y t\u0103ng s\u1ee9c b\u1ec1n (BaseTempo)<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 7<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.5 \u2013 8.6 km\/h<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y t\u0103ng t\u1ed1c (Interval)<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 5 ho\u1eb7c 4 &#8211; 3<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 12km\/h ho\u1eb7c 15 &#8211; 20km\/h<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y c\u1ef1 ly ng\u1eafn (Stride)<\/td><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 km\/h<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Ch\u1ea1y t\u0103ng s\u1ee9c b\u1ec1n<\/strong><\/p>\n\n\n\n<p>Ch\u1ea1y t\u0103ng s\u1ee9c b\u1ec1n l\u00e0 h\u00ecnh th\u1ee9c ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i v\u1edbi m\u1ee5c ti\u00eau <strong>n\u00e2ng cao th\u1ec3 l\u1ef1c v\u00e0 c\u1ea3i thi\u1ec7n t\u00ecnh tr\u1ea1ng s\u1ee9c kh\u1ecfe <\/strong>c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y. B\u00e0i t\u1eadp n\u00e0y ph\u00f9 h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh, kh\u1ecfe m\u1ea1nh v\u00e0 th\u01b0\u1eddng xuy\u00ean t\u1eadp luy\u1ec7n th\u1ec3 d\u1ee5c th\u1ec3 thao.<\/p>\n\n\n\n<p>V\u1edbi \u0111\u1eb7c \u0111i\u1ec3m th\u1ec3 tr\u1ea1ng v\u00e0 m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp nh\u01b0 v\u1eady, pace ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p th\u01b0\u1eddng l\u00e0 \u1edf <strong>m\u1ee9c 8 \u2013 7<\/strong>, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi v\u1eadn t\u1ed1c kho\u1ea3ng 7.5&nbsp; &#8211; 8.6 km\/h.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"1999\" height=\"1333\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/chay-tang-suc-ben-nen-chon-muc-pace-8-7.jpg\" alt=\"Ch\u1ea1y t\u0103ng s\u1ee9c b\u1ec1n n\u00ean ch\u1ecdn m\u1ee9c pace 8 - 7\" class=\"wp-image-2497\" style=\"border-radius:10px;width:837px;height:auto\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chay-tang-suc-ben-nen-chon-muc-pace-8-7.jpg 1999w, \/blog\/wp-content\/uploads\/2023\/11\/chay-tang-suc-ben-nen-chon-muc-pace-8-7-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/chay-tang-suc-ben-nen-chon-muc-pace-8-7-1024x683.jpg 1024w, \/blog\/wp-content\/uploads\/2023\/11\/chay-tang-suc-ben-nen-chon-muc-pace-8-7-768x512.jpg 768w, \/blog\/wp-content\/uploads\/2023\/11\/chay-tang-suc-ben-nen-chon-muc-pace-8-7-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 1999px) 100vw, 1999px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y t\u0103ng s\u1ee9c b\u1ec1n n\u00ean ch\u1ecdn m\u1ee9c pace 8 &#8211; 7<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>Ch\u1ea1y t\u0103ng t\u1ed1c<\/strong><\/p>\n\n\n\n<p>Ch\u1ea1y t\u0103ng t\u1ed1c l\u00e0 m\u1ed9t giai \u0111o\u1ea1n c\u1ee7a qu\u00e1 tr\u00ecnh ch\u1ea1y m\u00e0 ng\u01b0\u1eddi ch\u1ea1y n\u1ed7 l\u1ef1c, b\u1ee9t ph\u00e1 l\u00ean t\u1ed1c \u0111\u1ed9 cao h\u01a1n so v\u1edbi th\u00f4ng th\u01b0\u1eddng. M\u1ee5c ti\u00eau c\u1ee7a b\u00e0i t\u1eadp n\u00e0y l\u00e0 gi\u00fap <strong>\u0111a d\u1ea1ng h\u00f3a qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 ph\u00e1t tri\u1ec3n n\u1ec1n t\u1ea3ng t\u0103ng s\u1ee9c b\u1ec1n v\u1edbi nh\u1ecbp \u0111\u1ed9 cao h\u01a1n.<\/strong> \u0110\u1ed1i t\u01b0\u1ee3ng th\u01b0\u1eddng \u00e1p d\u1ee5ng h\u00ecnh th\u1ee9c ch\u1ea1y t\u0103ng t\u1ed1c l\u00e0 nh\u1eefng ng\u01b0\u1eddi kh\u1ecfe m\u1ea1nh, th\u01b0\u1eddng xuy\u00ean ch\u1ea1y b\u1ed9 v\u00e0 mu\u1ed1n n\u00e2ng cao gi\u1edbi h\u1ea1n th\u1ec3 l\u1ef1c c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n\n\n\n<p>Ch\u1ea1y t\u0103ng t\u1ed1c c\u00f3 2 bi\u1ebfn th\u1ec3 v\u00e0 d\u1ea1ng ph\u00f9 h\u1ee3p v\u1edbi c\u00e1c m\u1ed9t pace ch\u1ea1y b\u1ed9 kh\u00e1c nhau, c\u1ee5 th\u1ec3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ch\u1ea1y t\u0103ng t\u1ed1c th\u01b0\u1eddng (t\u0103ng t\u1ed1c c\u00f3 ki\u1ec3m so\u00e1t)<\/strong>: Pace ch\u1ea1y ph\u00f9 h\u1ee3p l\u00e0<strong> 6 \u2013 5<\/strong>, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1eadn t\u1ed1c t\u1eeb 10 \u2013 12 km\/h.<\/li>\n\n\n\n<li><strong>Ch\u1ea1y t\u0103ng t\u1ed1c t\u1ed1i \u0111a<\/strong>: Pace ch\u1ea1y ph\u00f9 h\u1ee3p l\u00e0<strong> 4 \u2013 3<\/strong>, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1eadn t\u1ed1c ch\u1ea1y kho\u1ea3ng t\u1eeb 15 \u2013 20 km\/h.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"1999\" height=\"1335\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/cach-tang-pace-chay-bo.jpg\" alt=\"Ch\u1ea1y t\u0103ng t\u1ed1c n\u00ean ch\u1ecdn m\u1ee9c pace 6 - 5 cho t\u0103ng t\u1ed1c ki\u1ec3m so\u00e1t v\u00e0 pace 4 -3 cho t\u0103ng t\u1ed1c t\u1ed1i \u0111a\" class=\"wp-image-2493\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/cach-tang-pace-chay-bo.jpg 1999w, \/blog\/wp-content\/uploads\/2023\/11\/cach-tang-pace-chay-bo-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/cach-tang-pace-chay-bo-1024x684.jpg 1024w, \/blog\/wp-content\/uploads\/2023\/11\/cach-tang-pace-chay-bo-768x513.jpg 768w, \/blog\/wp-content\/uploads\/2023\/11\/cach-tang-pace-chay-bo-1536x1026.jpg 1536w\" sizes=\"auto, (max-width: 1999px) 100vw, 1999px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y t\u0103ng t\u1ed1c n\u00ean ch\u1ecdn m\u1ee9c pace 6 &#8211; 5 cho t\u0103ng t\u1ed1c ki\u1ec3m so\u00e1t v\u00e0 pace 4 -3 cho t\u0103ng t\u1ed1c t\u1ed1i \u0111a<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>Ch\u1ea1y c\u1ef1 ly ng\u1eafn<\/strong><\/p>\n\n\n\n<p>Ch\u1ea1y c\u1ef1 ly ng\u1eafn hay c\u00f2n g\u1ecdi l\u00e0 ch\u1ea1y n\u01b0\u1edbc r\u00fat l\u00e0 h\u00ecnh th\u1ee9c ch\u1ea1y m\u00e0 ng\u01b0\u1eddi tham gia bu\u1ed9c ph\u1ea3i <strong>d\u1ed1c h\u1ebft s\u1ee9c \u0111\u1ec3 ho\u00e0n thi\u1ec7n m\u1ed9t \u0111\u01b0\u1eddng ch\u1ea1y ng\u1eafn trong th\u1eddi gian gi\u1edbi h\u1ea1n<\/strong>. Th\u00f4ng th\u01b0\u1eddng, h\u00ecnh th\u1ee9c ch\u1ea1y n\u00e0y \u0111\u01b0\u1ee3c \u00e1p d\u1ee5ng trong c\u00e1c cu\u1ed9c thi v\u00e0 \u0111\u1ed1i t\u01b0\u1ee3ng tham gia l\u00e0 c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean, c\u00f3 th\u1ec3 bao g\u1ed3m c\u1ea3 v\u1eadn \u0111\u1ed9ng vi\u00ean nghi\u1ec7p d\u01b0 v\u00e0 chuy\u00ean nghi\u1ec7p.<\/p>\n\n\n\n<p> Pace 2 l\u00e0 g\u00ec? \u0110\u1ec3 \u0111\u00e1p \u1ee9ng y\u00eau c\u1ea7u t\u00ednh ch\u1ea5t c\u1ee7a c\u00e1c cu\u1ed9c thi, pace ph\u00f9 h\u1ee3p cho h\u00ecnh th\u1ee9c<strong> ch\u1ea1y c\u1ef1 ly ng\u1eafn l\u00e0 kho\u1ea3ng m\u1ee9c 2<\/strong>, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1eadn t\u1ed1c 30 km\/h. <\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/pace-2-la-muc-phu-hop-cho-hinh-thuc-chay-cu-ly-ngan.jpg\" alt=\"Pace 2 l\u00e0 m\u1ee9c ph\u00f9 h\u1ee3p cho h\u00ecnh th\u1ee9c ch\u1ea1y c\u1ef1 ly ng\u1eafn\" class=\"wp-image-2500\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/pace-2-la-muc-phu-hop-cho-hinh-thuc-chay-cu-ly-ngan.jpg 1000w, \/blog\/wp-content\/uploads\/2023\/11\/pace-2-la-muc-phu-hop-cho-hinh-thuc-chay-cu-ly-ngan-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/pace-2-la-muc-phu-hop-cho-hinh-thuc-chay-cu-ly-ngan-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><em>Pace 2 l\u00e0 m\u1ee9c ph\u00f9 h\u1ee3p cho h\u00ecnh th\u1ee9c ch\u1ea1y c\u1ef1 ly ng\u1eafn<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">2.2. Pace ch\u1ea1y b\u1ed9 t\u00ednh theo nh\u1ecbp tim<\/h3>\n\n\n\n<p>T\u00ednh pace ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim ngh\u0129a l\u00e0 h\u00ecnh th\u1ee9c d\u00f9ng <strong>s\u1ed1 li\u1ec7u c\u1ee7a nh\u1ecbp tim \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh m\u1ee9c pace ph\u00f9 h\u1ee3p <\/strong>khi ch\u1ea1y.<\/p>\n\n\n\n<p>N\u1ebfu mu\u1ed1n x\u00e1c \u0111\u1ecbnh \u0111\u01b0\u1ee3c pace ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim, b\u1ea1n s\u1ebd c\u1ea7n trang b\u1ecb \u0111\u1ed3ng h\u1ed3 ch\u1ea1y b\u1ed9 chuy\u00ean d\u1ee5ng. Thi\u1ebft b\u1ecb n\u00e0y s\u1ebd hi\u1ec3n th\u1ecb nh\u1ecbp tim ch\u00ednh x\u00e1c c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y v\u00e0 b\u1ea1n c\u00f3 th\u1ec3 d\u1ef1a v\u00e0o \u0111\u00f3 \u0111\u1ec3 l\u1ef1a ch\u1ecdn pace theo g\u1ee3i \u00fd sau:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Nh\u1ecbp tim<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Pace trung b\u00ecnh ch\u1ea1y b\u1ed9<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">140 \u2013 150<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 \u2013 7<\/td><td class=\"has-text-align-center\" data-align=\"center\">7.5 \u2013 8.6 km\/h<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">150 \u2013 160<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 \u2013 6.30<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.6 \u2013 9.2 km\/h<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">160 \u2013 170<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.30 \u2013 6<\/td><td class=\"has-text-align-center\" data-align=\"center\">9.2 \u2013 10 km\/h<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">170 \u2013 180<\/td><td class=\"has-text-align-center\" data-align=\"center\">6 \u2013 5.30<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 \u2013 11 km\/h<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">180 \u2013 190<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.30 \u2013 5<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 \u2013 12 km\/h<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Ch\u1ecdn pace ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim ph\u00f9 h\u1ee3p v\u1edbi ai?<\/strong><\/p>\n\n\n\n<p>H\u00ecnh th\u1ee9c t\u00ednh pace theo nh\u1ecbp tim ph\u00f9 h\u1ee3p v\u1edbi h\u1ea7u h\u1ebft c\u00e1c \u0111\u1ed1i t\u01b0\u1ee3ng tham gia ch\u1ea1y b\u1ed9, bao g\u1ed3m:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean ch\u1ea1y b\u1ed9: <\/strong>c\u00f3 th\u1ec3 l\u00e0 c\u00e1c v\u1eadn \u0111\u1ed9ng vi\u00ean \u0111i\u1ec1n kinh, ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 l\u00e2u n\u0103m<\/li>\n\n\n\n<li><strong>Ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9: <\/strong>nh\u00f3m ng\u01b0\u1eddi m\u1edbi tham gia b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9 ch\u01b0a l\u00e2u (&lt; 1 th\u00e1ng)<\/li>\n<\/ul>\n\n\n\n<p><strong>L\u1ee3i \u00edch c\u1ee7a vi\u1ec7c t\u1eadp luy\u1ec7n theo nh\u1ecbp tim<\/strong><\/p>\n\n\n\n<p>H\u00ecnh th\u1ee9c l\u1ef1a ch\u1ecdn pace theo nh\u1ecbp tim c\u00f3 th\u1ec3 mang \u0111\u1ebfn nhi\u1ec1u t\u00e1c d\u1ee5ng c\u00f3 l\u1ee3i cho k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y b\u1ed9. C\u1ee5 th\u1ec3:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Gi\u00fap t\u00ednh to\u00e1n v\u00f9ng ho\u1ea1t \u0111\u1ed9ng ph\u00f9 h\u1ee3p <\/strong>v\u1edbi nhu c\u1ea7u t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea3n th\u00e2n, ng\u0103n ch\u1eb7n c\u00e1c nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng mong mu\u1ed1n do ch\u1ea1y qu\u00e1 s\u1ee9c.<\/li>\n\n\n\n<li><strong>Ki\u1ec3m so\u00e1t t\u1ed1c \u0111\u1ed9 hi\u1ec7u qu\u1ea3<\/strong> h\u01a1n, gi\u00fap ng\u01b0\u1eddi ch\u1ea1y bi\u1ebft khi n\u00e0o n\u00ean \u0111i\u1ec1u ch\u1ec9nh t\u0103ng ho\u1eb7c gi\u1ea3m nh\u1ecbp \u0111\u1ed9 b\u01b0\u1edbc ch\u00e2n.<\/li>\n\n\n\n<li><strong>D\u1ec5 d\u00e0ng duy tr\u00ec c\u01b0\u1eddng \u0111\u1ed9 <\/strong>t\u1eadp luy\u1ec7n mong mu\u1ed1n trong su\u1ed1t qu\u00e1 tr\u00ecnh ch\u1ea1y b\u1ed9.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"2000\" height=\"1333\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/tinh-pace-chay-bo-theo-nhip-tim.jpg\" alt=\"c\u00e1ch t\u00ednh pace ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim mang \u0111\u1ebfn nhi\u1ec1u t\u00e1c d\u1ee5ng c\u00f3 l\u1ee3i cho k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp\u00a0\" class=\"wp-image-2504\" style=\"border-radius:10px;width:900px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/tinh-pace-chay-bo-theo-nhip-tim.jpg 2000w, \/blog\/wp-content\/uploads\/2023\/11\/tinh-pace-chay-bo-theo-nhip-tim-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/tinh-pace-chay-bo-theo-nhip-tim-1024x682.jpg 1024w, \/blog\/wp-content\/uploads\/2023\/11\/tinh-pace-chay-bo-theo-nhip-tim-768x512.jpg 768w, \/blog\/wp-content\/uploads\/2023\/11\/tinh-pace-chay-bo-theo-nhip-tim-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 2000px) 100vw, 2000px\" \/><figcaption class=\"wp-element-caption\"><em>T\u00ednh pace ch\u1ea1y b\u1ed9 theo nh\u1ecbp tim mang \u0111\u1ebfn nhi\u1ec1u t\u00e1c d\u1ee5ng c\u00f3 l\u1ee3i cho k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp&nbsp;<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">3. T\u1ea1i sao n\u00ean ch\u1ea1y b\u1ed9 theo pace?<\/h2>\n\n\n\n<p>Vi\u1ec7c \u00e1p d\u1ee5ng pace v\u00e0o ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i \u00edch \u0111\u00e1ng k\u1ec3, \u0111i\u1ec3n h\u00ecnh nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>N\u1eafm \u0111\u01b0\u1ee3c k\u1ebft qu\u1ea3 ch\u1ea1y b\u1ed9:<\/strong> Ng\u01b0\u1eddi ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 th\u00f4ng qua pace \u0111\u1ec3 \u0111o l\u01b0\u1eddng k\u1ebft qu\u1ea3 t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea3n th\u00e2n. \u0110i\u1ec1u n\u00e0y gi\u00fap \u0111\u00e1nh gi\u00e1 ch\u00ednh x\u00e1c hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n xem c\u00f3 \u0111\u00e1p \u1ee9ng \u0111\u01b0\u1ee3c y\u00eau c\u1ea7u theo k\u1ebf ho\u1ea1ch \u0111\u00e3 \u0111\u1ec1 ra.<\/li>\n\n\n\n<li><strong>H\u1ed7 tr\u1ee3 x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch ch\u1ea1y b\u1ed9 v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 ph\u00f9 h\u1ee3p:<\/strong> Pace trong ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n ph\u00f9 h\u1ee3p theo th\u1ec3 tr\u1ea1ng v\u00e0 m\u1ee5c ti\u00eau \u0111\u1eb7t ra.<\/li>\n\n\n\n<li><strong>N\u00e2ng cao hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n, tr\u00e1nh b\u1ecb qu\u00e1 s\u1ee9c: <\/strong>Pace gi\u00fap ch\u00fang ta b\u00e1m s\u00e1t l\u1ed9 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 \u0111i\u1ec1u ch\u1ec9nh k\u1ecbp th\u1eddi khi c\u1ea7n, \u0111i\u1ec1u n\u00e0y th\u00fac \u0111\u1ea9y hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n t\u1ed1t h\u01a1n. \u0110\u1ed3ng th\u1eddi, n\u00f3 c\u0169ng v\u1ea1ch ra gi\u1edbi h\u1ea1n \u0111\u1ec3 ng\u01b0\u1eddi t\u1eadp tr\u00e1nh r\u01a1i v\u00e0o t\u00ecnh tr\u1ea1ng qu\u00e1 s\u1ee9c.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"729\" height=\"1000\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/chay-bo-theo-pace-co-nhieu-loi-ich-tuyet-voi-doi-voi-moi-runner.jpg\" alt=\"Ch\u1ea1y b\u1ed9 theo pace c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi \u0111\u1ed1i v\u1edbi m\u1ecdi runner\" class=\"wp-image-2496\" style=\"border-radius:10px;width:900px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-theo-pace-co-nhieu-loi-ich-tuyet-voi-doi-voi-moi-runner.jpg 729w, \/blog\/wp-content\/uploads\/2023\/11\/chay-bo-theo-pace-co-nhieu-loi-ich-tuyet-voi-doi-voi-moi-runner-219x300.jpg 219w\" sizes=\"auto, (max-width: 729px) 100vw, 729px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y b\u1ed9 theo pace c\u00f3 nhi\u1ec1u l\u1ee3i \u00edch tuy\u1ec7t v\u1eddi \u0111\u1ed1i v\u1edbi m\u1ecdi runner<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">4. G\u1ee3i \u00fd \u1ee9ng d\u1ee5ng \u0111o\/theo d\u00f5i pace cho d\u00e2n ch\u1ea1y b\u1ed9<\/h2>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 th\u1ec3 t\u00ednh to\u00e1n pace ch\u1ea1y b\u1ed9 thu\u1eadn ti\u1ec7n, ch\u00ednh x\u00e1c, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o m\u1ed9t s\u1ed1 \u1ee9ng d\u1ee5ng h\u1ed7 tr\u1ee3 \u0111o\/theo d\u00f5i pace sau:<\/p>\n\n\n\n<p><strong>Decathlon Coach<\/strong><\/p>\n\n\n\n<p>Decathlon Coach l\u00e0 \u1ee9ng d\u1ee5ng t\u00ednh pace ch\u1ea1y b\u1ed9 online \u0111\u01b0\u1ee3c ph\u00e1t tri\u1ec3n b\u1edfi th\u01b0\u01a1ng hi\u1ec7u Decathlon c\u1ee7a Ph\u00e1p, c\u00f3 kh\u1ea3 n\u0103ng cung c\u1ea5p c\u00e1c k\u1ebf ho\u1ea1ch \u0111\u00e0o t\u1ea1o mi\u1ec5n ph\u00ed, \u0111a d\u1ea1ng v\u00e0 c\u00f3 th\u1ec3 t\u00f9y ch\u1ec9nh theo nhu c\u1ea7u, \u00e1p d\u1ee5ng cho h\u01a1n 80 m\u00f4n th\u1ec3 thao. V\u1edbi c\u00e1c runner, b\u1ea1n c\u00f3 th\u1ec3 theo d\u00f5i tr\u00ean \u1ee9ng d\u1ee5ng c\u00e1c th\u00f4ng s\u1ed1 v\u1ec1 qu\u00e3ng \u0111\u01b0\u1eddng, th\u1eddi gian, calo ti\u00eau hao, pace trung b\u00ecnh,\u2026 \u0111\u1ec3 \u0111\u00e1nh gi\u00e1 hi\u1ec7u qu\u1ea3 v\u00e0 l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n t\u1ed1i \u01b0u.<\/p>\n\n\n\n<p>T\u1ea3i ngay <a href=\"https:\/\/www.decathloncoach.com\/en\/home\/\" target=\"_blank\" rel=\"noreferrer noopener\">T\u1ea1i \u0110\u00e2y<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"1920\" height=\"1280\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/decathlon-ung-dung-theo-doi-va-tinh-pace-chay-bo-online.jpg\" alt=\"Decathlon - app t\u00ednh v\u00e0 theo d\u00f5i pace d\u00e0nh cho d\u00e2n ch\u1ea1y b\u1ed9\" class=\"wp-image-2498\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/decathlon-ung-dung-theo-doi-va-tinh-pace-chay-bo-online.jpg 1920w, \/blog\/wp-content\/uploads\/2023\/11\/decathlon-ung-dung-theo-doi-va-tinh-pace-chay-bo-online-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/decathlon-ung-dung-theo-doi-va-tinh-pace-chay-bo-online-1024x683.jpg 1024w, \/blog\/wp-content\/uploads\/2023\/11\/decathlon-ung-dung-theo-doi-va-tinh-pace-chay-bo-online-768x512.jpg 768w, \/blog\/wp-content\/uploads\/2023\/11\/decathlon-ung-dung-theo-doi-va-tinh-pace-chay-bo-online-1536x1024.jpg 1536w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\" \/><figcaption class=\"wp-element-caption\"><em>Decathlon &#8211; \u1ee9ng d\u1ee5ng theo d\u00f5i pace d\u00e0nh cho d\u00e2n ch\u1ea1y b\u1ed9<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>Strava<\/strong><\/p>\n\n\n\n<p>Strava l\u00e0 m\u1ed9t trong nh\u1eefng \u1ee9ng d\u1ee5ng c\u00f3 c\u1ed9ng \u0111\u1ed3ng ng\u01b0\u1eddi d\u00f9ng \u0111\u00f4ng \u0111\u1ea3o nh\u1ea5t tr\u00ean ph\u1ea1m vi to\u00e0n th\u1ebf gi\u1edbi. To\u00e0n b\u1ed9 qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp c\u1ee7a ng\u01b0\u1eddi d\u00f9ng (cho h\u01a1n 30 b\u1ed9 m\u00f4n th\u1ec3 thao, bao g\u1ed3m c\u1ea3 ch\u1ea1y b\u1ed9) s\u1ebd \u0111\u01b0\u1ee3c \u1ee9ng d\u1ee5ng l\u01b0u l\u1ea1i v\u1edbi \u0111\u1ea7y \u0111\u1ee7 c\u00e1c th\u00f4ng s\u1ed1 nh\u01b0 kho\u1ea3ng c\u00e1ch, m\u1ee9c t\u0103ng m\u1ee5c ti\u00eau, th\u1eddi gian, pace trung b\u00ecnh,\u2026 \u0110\u1eb7c bi\u1ec7t, Strava c\u00f2n c\u00f3 ch\u1ee9c n\u0103ng \u0111\u1ec1 xu\u1ea5t c\u00e1c l\u1ed9 tr\u00ecnh d\u1ef1a tr\u00ean s\u1edf th\u00edch \u0111\u1ec3 ng\u01b0\u1eddi d\u00f9ng c\u00f3 th\u1ec3 t\u1ef1 thi\u1ebft k\u1ebf tuy\u1ebfn \u0111\u01b0\u1eddng cho b\u1ea3n th\u00e2n.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"970\" height=\"728\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/strava-ung-dung-theo-doi-va-tinh-pace-chay-bo-online.jpg\" alt=\"Strava - c\u00f4ng c\u1ee5 t\u00ednh \u0111\u01b0\u1ee3c \u0111\u00f4ng \u0111\u1ea3o c\u1ed9ng \u0111\u1ed3ng runner l\u1ef1a ch\u1ecdn\" class=\"wp-image-2502\" style=\"border-radius:10px;width:840px;height:auto\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/strava-ung-dung-theo-doi-va-tinh-pace-chay-bo-online.jpg 970w, \/blog\/wp-content\/uploads\/2023\/11\/strava-ung-dung-theo-doi-va-tinh-pace-chay-bo-online-300x225.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/strava-ung-dung-theo-doi-va-tinh-pace-chay-bo-online-768x576.jpg 768w\" sizes=\"auto, (max-width: 970px) 100vw, 970px\" \/><figcaption class=\"wp-element-caption\"><em>Strava &#8211; \u1ee9ng d\u1ee5ng \u0111\u01b0\u1ee3c \u0111\u00f4ng \u0111\u1ea3o c\u1ed9ng \u0111\u1ed3ng runner l\u1ef1a ch\u1ecdn<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>Running<\/strong><\/p>\n\n\n\n<p>\u0110\u00e2y l\u00e0 \u1ee9ng d\u1ee5ng t\u01b0\u01a1ng \u0111\u1ed1i ph\u1ed5 bi\u1ebfn v\u1edbi c\u00e1c runner tr\u00ean to\u00e0n th\u1ebf gi\u1edbi. N\u00f3 cho ph\u00e9p l\u01b0u l\u1ea1i c\u00e1c s\u1ed1 li\u1ec7u \u0111\u1ec3 th\u1ed1ng k\u00ea nh\u01b0 th\u1eddi gian ch\u1ea1y, qu\u00e3ng \u0111\u01b0\u1eddng, pace,\u2026 \u0111\u1ec3 ng\u01b0\u1eddi d\u00f9ng c\u00f3 th\u1ec3 theo d\u00f5i k\u1ebft qu\u1ea3 t\u1eadp luy\u1ec7n c\u1ee7a b\u1ea3n th\u00e2n.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. H\u01b0\u1edbng d\u1eabn c\u00e1ch t\u0103ng pace trong ch\u1ea1y b\u1ed9<\/h2>\n\n\n\n<p>\u0110\u1ec3 c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n m\u1ee9c pace ch\u1ea1y b\u1ed9, b\u1ea1n n\u00ean l\u00e0m theo h\u01b0\u1edbng d\u1eabn sau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5.1. Th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp ng\u1eaft qu\u00e3ng<\/h3>\n\n\n\n<p>B\u1ea1n c\u00f3 th\u1ec3 th\u1ef1c hi\u1ec7n xen k\u1ebd c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y b\u1ed9 v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao\/th\u1ea5p kh\u00e1c nhau trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n. Ho\u1ea1t \u0111\u1ed9ng n\u00e0y y\u00eau c\u1ea7u c\u01a1 th\u1ec3 thay \u0111\u1ed5i linh ho\u1ea1t gi\u1eefa c\u00e1c giai \u0111o\u1ea1n d\u1ed1c s\u1ee9c v\u00e0 h\u1ed3i ph\u1ee5c, th\u00fac \u0111\u1ea9y qu\u00e1 tr\u00ecnh gi\u1ea3i ph\u00f3ng acid lactic \u0111\u1ec3 duy tr\u00ec \u0111\u01b0\u1ee3c t\u1ed1c \u0111\u1ed9 cao h\u01a1n, l\u00e2u h\u01a1n.<\/p>\n\n\n\n<p>G\u1ee3i \u00fd cho c\u00e1c b\u00e0i t\u1eadp ng\u1eaft qu\u00e3ng:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 ph\u00fat kh\u1edfi \u0111\u1ed9ng l\u00e0m \u1ea5m ng\u01b0\u1eddi<\/li>\n\n\n\n<li>200m ch\u1ea1y n\u01b0\u1edbc r\u00fat \u1edf pace 2 ho\u1eb7c t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a c\u1ee7a c\u01a1 th\u1ec3<\/li>\n\n\n\n<li>T\u1ea1m d\u1eebng \u0111i b\u1ed9 trong kho\u1ea3ng 1 ph\u00fat r\u1ed3i ch\u1ea1y n\u01b0\u1edbc r\u00fat 200m.<\/li>\n\n\n\n<li>L\u1eb7p l\u1ea1i kho\u1ea3ng 4 l\u1ea7n.<\/li>\n<\/ul>\n\n\n\n<p><em>Sau khi c\u01a1 th\u1ec3 th\u00edch nghi t\u1ed1t v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n n\u00e0y, b\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh t\u0103ng qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y n\u01b0\u1edbc r\u00fat ho\u1eb7c t\u0103ng \u0111\u1ed9 d\u1ed1c.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/tang-pace-chay-bo-bang-ren-luyen-cac-bai-tap-chay-ngat-quang.jpg\" alt=\"R\u00e8n luy\u1ec7n c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y ng\u1eaft qu\u00e3ng gi\u00fap t\u0103ng pace ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3\" class=\"wp-image-2503\" style=\"width:900px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/tang-pace-chay-bo-bang-ren-luyen-cac-bai-tap-chay-ngat-quang.jpg 640w, \/blog\/wp-content\/uploads\/2023\/11\/tang-pace-chay-bo-bang-ren-luyen-cac-bai-tap-chay-ngat-quang-300x169.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><figcaption class=\"wp-element-caption\"><em>R\u00e8n luy\u1ec7n c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y ng\u1eaft qu\u00e3ng gi\u00fap t\u0103ng pace ch\u1ea1y b\u1ed9 hi\u1ec7u qu\u1ea3<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5.2 Duy tr\u00ec t\u1ed1c \u0111\u1ed9 ch\u1ea1y cao trong th\u1eddi gian d\u00e0i<\/h3>\n\n\n\n<p>N\u1ebfu c\u1ea3m th\u1ea5y h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n ng\u1eaft qu\u00e3ng kh\u00f4ng hi\u1ec7u qu\u1ea3, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc \u00e1p d\u1ee5ng b\u00e0i t\u1eadp t\u1ed1c \u0111\u1ed9 cao li\u00ean t\u1ee5c trong th\u1eddi gian d\u00e0i. Qu\u00e1 tr\u00ecnh n\u00e0y c\u0169ng k\u00edch th\u00edch lo\u1ea1i b\u1ecf acid lactic \u0111\u1ec3 c\u01a1 th\u1ec3 duy tr\u00ec s\u1ee9c b\u1ec1n t\u1ed1t h\u01a1n, ch\u1ea1y l\u00e2u h\u01a1n.<\/p>\n\n\n\n<p><strong>G\u1ee3i \u00fd v\u1ec1 b\u00e0i t\u1eadp ch\u1ea1y t\u1ed1c \u0111\u1ed9 cao li\u00ean t\u1ee5c:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 ph\u00fat kh\u1edfi \u0111\u1ed9ng \u1ea5m ng\u01b0\u1eddi<\/li>\n\n\n\n<li>Duy tr\u00ec t\u1ed1c \u0111\u1ed9 ch\u1ea1y \u1edf m\u1ee9c 70- 72% t\u1ed1c \u0111\u1ed9 t\u1ed1i \u0111a trong th\u1eddi gian l\u00e2u nh\u1ea5t c\u00f3 th\u1ec3.<\/li>\n\n\n\n<li>Khi kh\u00f4ng th\u1ec3 ti\u1ebfp t\u1ee5c duy tr\u00ec t\u1ed1c \u0111\u1ed9 cao, ch\u1ea1y ch\u1eadm d\u1ea7n cho c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"600\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/no-luc-duy-tri-toc-do-chay-cao-trong-thoi-gian-dai-giup-tang-pace.jpg\" alt=\"N\u1ed7 l\u1ef1c duy tr\u00ec t\u1ed1c \u0111\u1ed9 ch\u1ea1y cao trong th\u1eddi gian d\u00e0i gi\u00fap n\u00e2ng cao s\u1ee9c b\u1ec1n v\u00e0 t\u0103ng pace ch\u1ea1y b\u1ed9\" class=\"wp-image-2499\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/no-luc-duy-tri-toc-do-chay-cao-trong-thoi-gian-dai-giup-tang-pace.jpg 800w, \/blog\/wp-content\/uploads\/2023\/11\/no-luc-duy-tri-toc-do-chay-cao-trong-thoi-gian-dai-giup-tang-pace-300x225.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/no-luc-duy-tri-toc-do-chay-cao-trong-thoi-gian-dai-giup-tang-pace-768x576.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>N\u1ed7 l\u1ef1c duy tr\u00ec t\u1ed1c \u0111\u1ed9 ch\u1ea1y cao trong th\u1eddi gian d\u00e0i gi\u00fap n\u00e2ng cao s\u1ee9c b\u1ec1n v\u00e0 t\u0103ng pace<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5.3. Th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9<\/h3>\n\n\n\n<p>B\u00ean c\u1ea1nh c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n t\u0103ng pace, b\u1ea1n c\u0169ng c\u1ea7n ch\u00fa \u00fd \u0111\u1ebfn k\u1ef9 thu\u1eadt ch\u1ea1y. Vi\u1ec7c th\u1ef1c hi\u1ec7n c\u00e1c t\u01b0 th\u1ebf tay, ch\u00e2n \u0111\u00fang c\u0169ng c\u00f3 th\u1ec3 gi\u00fap n\u00e2ng cao t\u1ed1c \u0111\u1ed9 khi ch\u1ea1y. Theo ki\u1ebfn ngh\u1ecb c\u1ee7a chuy\u00ean gia, khi ch\u1ea1y b\u1ea1n c\u1ea7n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gi\u1eef d\u00e1ng ng\u01b0\u1eddi th\u1eb3ng, m\u1eaft nh\u00ecn th\u1eb3ng v\u00e0 quan s\u00e1t xung quanh (n\u1ebfu ch\u1ea1y ngo\u00e0i tr\u1eddi).<\/li>\n\n\n\n<li>Lu\u00f4n lu\u00f4n ti\u1ebfp \u0111\u1ea5t b\u1eb1ng c\u1ea3 b\u00e0n ch\u00e2n.<\/li>\n\n\n\n<li>Tay gi\u1eef vu\u00f4ng g\u00f3c, gi\u1eef ngang th\u1eaft l\u01b0ng, vai th\u1ea3 l\u1ecfng, \u0111\u00e1nh tay nh\u1eb9 sang hai b\u00ean, nh\u1ecbp nh\u00e0ng theo nh\u1ecbp th\u1edf v\u00e0 b\u01b0\u1edbc ch\u00e2n.<\/li>\n\n\n\n<li>Kh\u00f4ng ch\u1ea1y qu\u00e1 cao hay s\u1ea3i b\u01b0\u1edbc qu\u00e1 d\u00e0i s\u1ebd d\u1ec5 m\u1ea5t s\u1ee9c v\u00e0 c\u00f3 th\u1ec3 ch\u1ea5n th\u01b0\u01a1ng.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"1000\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/chay-bo-dung-ky-thuat-la-mot-cach-tang-pace-chay-bo.jpg\" alt=\"Ch\u1ea1y b\u1ed9 \u0111\u00fang k\u1ef9 thu\u1eadt c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n m\u1ee9c pace\" class=\"wp-image-2495\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-ky-thuat-la-mot-cach-tang-pace-chay-bo.jpg 1000w, \/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-ky-thuat-la-mot-cach-tang-pace-chay-bo-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-ky-thuat-la-mot-cach-tang-pace-chay-bo-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-ky-thuat-la-mot-cach-tang-pace-chay-bo-768x768.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y b\u1ed9 \u0111\u00fang k\u1ef9 thu\u1eadt c\u00f3 th\u1ec3 c\u1ea3i thi\u1ec7n m\u1ee9c pace<\/em><\/figcaption><\/figure>\n\n\n\n<p><em>B\u00e0i vi\u1ebft \u0111\u00e3 gi\u1ea3i \u0111\u00e1p chi ti\u1ebft th\u1eafc m\u1eafc xoay quanh v\u1ea5n \u0111\u1ec1<strong> ch\u1ea1y b\u1ed9 pace bao nhi\u00eau l\u00e0 \u0111\u1ee7<\/strong> c\u00f9ng nh\u01b0 c\u00e1c th\u00f4ng tin h\u1eefu \u00edch li\u00ean quan. B\u1ea1n \u0111\u1ecdc n\u1ebfu v\u1eabn c\u1ea3m th\u1ea5y th\u1eafc m\u1eafc, xin vui l\u00f2ng li\u00ean h\u1ec7 tr\u1ef1c ti\u1ebfp hotline Decathlon <strong>1800 9044<\/strong> \u0111\u1ec3 nh\u1eadn \u0111\u01b0\u1ee3c s\u1ef1 t\u01b0 v\u1ea5n nhanh ch\u00f3ng t\u1eeb chuy\u00ean gia ch\u1ea1y b\u1ed9 nh\u00e9!<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Pace l\u00e0 m\u1ed9t ch\u1ec9 s\u1ed1 quan tr\u1ecdng kh\u00f4ng ch\u1ec9 gi\u00fap c\u00e1c runner \u0111o l\u01b0\u1eddng th\u00e0nh t\u00edch m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp&hellip;<\/p>\n","protected":false},"author":5,"featured_media":2593,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-2492","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tu-van-chay-bo"],"uagb_featured_image_src":{"full":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-pace-bao-nhieu-la-du.jpg",1920,1080,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-pace-bao-nhieu-la-du-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-pace-bao-nhieu-la-du-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-pace-bao-nhieu-la-du-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-pace-bao-nhieu-la-du-1024x576.jpg",1024,576,true],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-pace-bao-nhieu-la-du-1536x864.jpg",1536,864,true],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-pace-bao-nhieu-la-du.jpg",1920,1080,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-pace-bao-nhieu-la-du.jpg",120,68,false]},"uagb_author_info":{"display_name":"Decathlon Vi\u1ec7t Nam","author_link":"\/blog\/author\/decathlon-team\/"},"uagb_comment_info":0,"uagb_excerpt":"Pace l\u00e0 m\u1ed9t ch\u1ec9 s\u1ed1 quan tr\u1ecdng kh\u00f4ng ch\u1ec9 gi\u00fap c\u00e1c runner \u0111o l\u01b0\u1eddng th\u00e0nh t\u00edch m\u00e0 c\u00f2n h\u1ed7 tr\u1ee3 vi\u1ec7c l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/2492","targetHints":{"allow":["GET"]}}],"collection":[{"href":"\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/comments?post=2492"}],"version-history":[{"count":3,"href":"\/blog\/wp-json\/wp\/v2\/posts\/2492\/revisions"}],"predecessor-version":[{"id":28624,"href":"\/blog\/wp-json\/wp\/v2\/posts\/2492\/revisions\/28624"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/2593"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=2492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=2492"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=2492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}