{"id":2547,"date":"2023-11-11T13:43:12","date_gmt":"2023-11-11T06:43:12","guid":{"rendered":"https:\/\/www.decathlon.vn\/blog\/?p=2547"},"modified":"2023-11-11T13:43:12","modified_gmt":"2023-11-11T06:43:12","slug":"lich-chay-bo-cho-nguoi-moi-bat-dau","status":"publish","type":"post","link":"\/blog\/lich-chay-bo-cho-nguoi-moi-bat-dau\/","title":{"rendered":"H\u01b0\u1edbng d\u1eabn l\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u chinh ph\u1ee5c m\u1ecdi m\u1ee5c ti\u00eau"},"content":{"rendered":"\n<p><em><strong>L\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/strong> c\u1ea7n \u0111\u01b0\u1ee3c c\u00e2n nh\u1eafc d\u1ef1a tr\u00ean \u0111\u1eb7c \u0111i\u1ec3m th\u1ec3 ch\u1ea5t c\u0169ng nh\u01b0 m\u1ee5c ti\u00eau \u0111\u1eb7t ra \u0111\u1ec3 c\u00f3 t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n. Tham kh\u1ea3o ngay c\u00e1c g\u1ee3i \u00fd v\u1ec1 k\u1ebf ho\u1ea1ch ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf c\u1ee5 th\u1ec3 cho t\u1eebng nh\u00f3m \u0111\u1ed1i t\u01b0\u1ee3ng \u0111\u01b0\u1ee3c \u0111\u1ec1 c\u1eadp trong b\u00e0i vi\u1ebft \u0111\u1ec3 c\u00f3 th\u00eam c\u01a1 s\u1edf l\u1ef1a ch\u1ecdn l\u1ed9 tr\u00ecnh ph\u00f9 h\u1ee3p nh\u1ea5t cho b\u1ea3n th\u00e2n nh\u00e9!<\/em><\/p>\n\n\n\n<p><strong>B\u1ea3ng t\u1ed5ng h\u1ee3p l\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u theo t\u1eebng m\u1ee5c ti\u00eau&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u01b0a t\u1eebng t\u1eadp th\u1ec3 d\u1ee5c\/Th\u1ec9nh tho\u1ea3ng t\u1eadp th\u1ec3 d\u1ee5c<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao th\u01b0\u1eddng xuy\u00ean<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ng\u01b0\u1eddi m\u1edbi ch\u1ea1y b\u1ed9 \u0111\u1eb7t m\u1ee5c ti\u00eau 5K\/10K<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng\/tu\u1ea7n<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 12km\/tu\u1ea7n<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 30km\/tu\u1ea7n<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 &#8211; 45km\/tu\u1ea7n<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">6 &#8211; 8km\/h&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 15km\/h<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">20 &#8211; 30 ph\u00fat\/ng\u00e0y<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 &#8211; 50 ph\u00fat\/ng\u00e0y<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 &#8211; 60 ph\u00fat\/ng\u00e0y<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">1. L\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi ch\u01b0a t\u1eebng t\u1eadp th\u1ec3 d\u1ee5c<\/h2>\n\n\n\n<p>V\u1edbi nh\u1eefng ng\u01b0\u1eddi ch\u01b0a t\u1eebng tham gia b\u1ea5t c\u1ee9 b\u1ed9 m\u00f4n th\u1ec3 d\u1ee5c n\u00e0o ho\u1eb7c c\u00f3 t\u1eadp nh\u01b0ng t\u1ea7n su\u1ea5t ch\u1ec9 th\u1ec9nh tho\u1ea3ng (d\u01b0\u1edbi 1 bu\u1ed5i\/tu\u1ea7n) th\u00ec c\u01a1 th\u1ec3 s\u1ebd c\u00f3 \u0111\u1ed9 \u00ec l\u1edbn. Ch\u00ednh v\u00ec v\u1eady, l\u00fd t\u01b0\u1edfng nh\u1ea5t h\u00e3y \u0111\u1ec3 b\u1ea3n th\u00e2n th\u00edch nghi d\u1ea7n v\u1edbi vi\u1ec7c di chuy\u1ec3n \u0111\u1ec1u \u0111\u1eb7n tr\u01b0\u1edbc khi tham gia ch\u1ea1y b\u1ed9. L\u00fac n\u00e0y, k\u1ebf ho\u1ea1ch v\u1ea1ch ra c\u00f3 th\u1ec3 chia l\u00e0m 2 giai \u0111o\u1ea1n nh\u01b0 sau:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;L\u1ecbch ch\u1ea1y b\u1ed9 trong 7 tu\u1ea7n \u0111\u1ea7u<\/h3>\n\n\n\n<p>Trong 7 tu\u1ea7n \u0111\u1ea7u ti\u00ean, ch\u00fang ta s\u1ebd <strong>ch\u1ee7 y\u1ebfu \u0111i b\u1ed9<\/strong> \u0111\u1ec3 c\u01a1 th\u1ec3 l\u00e0m quen d\u1ea7n v\u1edbi vi\u1ec7c v\u1eadn \u0111\u1ed9ng th\u01b0\u1eddng xuy\u00ean. L\u1ecbch tr\u00ecnh t\u1eadp cho giai \u0111o\u1ea1n n\u00e0y nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bu\u1ed5i t\u1eadp \u0111\u1ea7u ti\u00ean: \u0111i b\u1ed9 15 ph\u00fat;<\/li>\n\n\n\n<li>M\u1ee5c ti\u00eau: \u0111i b\u1ed9 li\u00ean t\u1ee5c 60 ph\u00fat.<\/li>\n<\/ul>\n\n\n\n<p>C\u00f9ng xem g\u1ee3i \u00fd chi ti\u1ebft l\u1ecbch ch\u1ea1y b\u1ed9 trong 1 tu\u1ea7n trong 7 tu\u1ea7n \u0111\u1ea7u cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u d\u01b0\u1edbi \u0111\u00e2y: <\/p>\n\n\n\n<p><strong>Tu\u1ea7n 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">15 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1.25km<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.1km&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.25km<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.1km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.9km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u00f4 nh\u1eb9 nh\u00e0ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 1 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 1 ph\u00fat (l\u1eb7p l\u1ea1i trong 20 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 10 ph\u00fat k\u1ebft h\u1ee3p t\u1eadp th\u1ec3 d\u1ee5c tho\u1ea3i m\u00e1i 5 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 1 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 1 ph\u00fat (l\u1eb7p l\u1ea1i trong 20 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 1 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 1 ph\u00fat (l\u1eb7p l\u1ea1i trong 30 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211;&nbsp; 5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 2<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">15 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">28 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">38 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">1.25 km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.8km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.3km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 1 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 1 ph\u00fat (l\u1eb7p l\u1ea1i trong 23 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 10 ph\u00fat k\u1ebft h\u1ee3p t\u1eadp th\u1ec3 d\u1ee5c tho\u1ea3i m\u00e1i 5 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 1 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 1 ph\u00fat (l\u1eb7p l\u1ea1i trong 23 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 1 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 1 ph\u00fat (l\u1eb7p l\u1ea1i trong 33 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211;&nbsp; 5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 &#8211; 5 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">3km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1km<\/td><td class=\"has-text-align-center\" data-align=\"center\">3km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 2 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 2 ph\u00fat (l\u1eb7p l\u1ea1i trong 15 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 2 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 2 ph\u00fat (l\u1eb7p l\u1ea1i trong 25 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 10 ph\u00fat k\u1ebft h\u1ee3p t\u1eadp th\u1ec3 d\u1ee5c tho\u1ea3i m\u00e1i 5 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 2 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 2 ph\u00fat (l\u1eb7p l\u1ea1i trong 25 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 &#8211; 10 ph\u00fat r\u1ed3i t\u0103ng t\u1ed1c trong 20 ph\u00fat, \u0111i b\u1ed9 ch\u1eadm 5 -10 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 4<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">1km<\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 3 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 3 ph\u00fat (l\u1eb7p l\u1ea1i trong 15 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat &#8211; \u0111i b\u1ed9 leo d\u1ed1c 2 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 1 ph\u00fat (l\u1eb7p l\u1ea1i kho\u1ea3ng 20 ph\u00fat), \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng 10 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 10 ph\u00fat k\u1ebft h\u1ee3p t\u1eadp th\u1ec3 d\u1ee5c tho\u1ea3i m\u00e1i 5 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 3 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 3 ph\u00fat (l\u1eb7p l\u1ea1i trong 30 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; \u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 &#8211; 10 ph\u00fat r\u1ed3i t\u0103ng t\u1ed1c trong 20 ph\u00fat, \u0111i b\u1ed9 ch\u1eadm trong kho\u1ea3ng 10 &#8211; 15 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 5<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">5km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 4 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 4 ph\u00fat (l\u1eb7p l\u1ea1i trong 15 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat &#8211; \u0111i b\u1ed9 leo d\u1ed1c 2 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 1 ph\u00fat (l\u1eb7p l\u1ea1i kho\u1ea3ng 30 &#8211; 35 ph\u00fat), \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng 10 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 15 ph\u00fat k\u1ebft h\u1ee3p t\u1eadp th\u1ec3 d\u1ee5c tho\u1ea3i m\u00e1i 5 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 4 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 4 ph\u00fat (l\u1eb7p l\u1ea1i trong 35 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; \u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 &#8211; 10 ph\u00fat r\u1ed3i t\u0103ng t\u1ed1c trong 20 &#8211; 30 ph\u00fat, \u0111i b\u1ed9 ch\u1eadm trong kho\u1ea3ng 10 &#8211; 15 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 6<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">55 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5.km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; \u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 4 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 4 ph\u00fat (l\u1eb7p l\u1ea1i trong 15 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; \u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat &#8211; \u0111i b\u1ed9 leo d\u1ed1c 2 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 1 ph\u00fat (l\u1eb7p l\u1ea1i kho\u1ea3ng 30 &#8211; 35 ph\u00fat), \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng 10 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 15 ph\u00fat k\u1ebft h\u1ee3p t\u1eadp th\u1ec3 d\u1ee5c tho\u1ea3i m\u00e1i 5 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; \u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 4 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 4 ph\u00fat (l\u1eb7p l\u1ea1i trong 35 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; &nbsp; \u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 &#8211; 10 ph\u00fat r\u1ed3i t\u0103ng t\u1ed1c trong 30 &#8211; 35 ph\u00fat, \u0111i b\u1ed9 ch\u1eadm trong kho\u1ea3ng 10 &#8211; 15 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 7<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">2km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">1.5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">6km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; \u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 5 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 5 ph\u00fat (l\u1eb7p l\u1ea1i trong 15 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat &#8211; \u0111i b\u1ed9 leo d\u1ed1c 2 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; \u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 15 ph\u00fat k\u1ebft h\u1ee3p t\u1eadp th\u1ec3 d\u1ee5c tho\u1ea3i m\u00e1i 5 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; &nbsp; \u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 ph\u00fat, \u0111i b\u1ed9 nhanh 5 ph\u00fat &#8211; \u0111i b\u1ed9 ch\u1eadm 5 ph\u00fat (l\u1eb7p l\u1ea1i trong 35 ph\u00fat)<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp th\u1ec3 d\u1ee5c v\u1eadn \u0111\u1ed9ng nh\u1eb9 nh\u00e0ng<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; \u0110i b\u1ed9 nh\u1eb9 nh\u00e0ng 5 &#8211; 10 ph\u00fat r\u1ed3i t\u0103ng t\u1ed1c trong 30 &#8211; 40 ph\u00fat, \u0111i b\u1ed9 ch\u1eadm trong kho\u1ea3ng 10 &#8211; 15 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 7 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong><em>*L\u01b0u \u00fd: <\/em><\/strong><em>V\u1edbi ng\u01b0\u1eddi c\u00f3 BMI&gt;35 ho\u1eb7c \u0111\u1ed9 tu\u1ed5i &gt;65 tu\u1ed5i ho\u1eb7c ch\u1ec9 c\u00f3 nhu c\u1ea7u ti\u1ebfn tri\u1ec3n d\u1ea7n d\u1ea7n th\u00ec c\u00f3 th\u1ec3 t\u0103ng th\u1eddi gian \u0111\u1ec3 \u0111\u1ea1t m\u1ee5c ti\u00eau l\u00ean kho\u1ea3ng 8 \u2013 12 tu\u1ea7n.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"432\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/nguoi-chua-tung-tap-the-duc-chi-nen-di-bo-trong-7-tuan.jpg\" alt=\"k\u1ebf ho\u1ea1ch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u\" class=\"wp-image-2560\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/nguoi-chua-tung-tap-the-duc-chi-nen-di-bo-trong-7-tuan.jpg 768w, \/blog\/wp-content\/uploads\/2023\/11\/nguoi-chua-tung-tap-the-duc-chi-nen-di-bo-trong-7-tuan-300x169.jpg 300w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><figcaption class=\"wp-element-caption\"><em>V\u1edbi ng\u01b0\u1eddi ch\u01b0a t\u1eebng t\u1eadp th\u1ec3 d\u1ee5c ho\u1eb7c t\u1eadp v\u1edbi t\u1ea7n su\u1ea5t th\u1ea5p th\u00ec ch\u1ec9 n\u00ean \u0111i b\u1ed9 trong 7 tu\u1ea7n \u0111\u1ea7u ti\u00ean cho c\u01a1 th\u1ec3 quen v\u1edbi nh\u1ecbp \u0111\u1ed9 v\u1eadn \u0111\u1ed9ng<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">L\u1ecbch b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 trong 7 tu\u1ea7n ti\u1ebfp theo<\/h3>\n\n\n\n<p>Sau khi c\u01a1 th\u1ec3 \u0111\u00e3 quen v\u1edbi v\u1eadn \u0111\u1ed9ng, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o k\u1ebf ho\u1ea1ch ch\u1ea1y b\u1ed9 \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf cho 7 tu\u1ea7n ti\u1ebfp theo nh\u01b0 sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bu\u1ed5i ch\u1ea1y \u0111\u1ea7u ti\u00ean: \u0111i b\u1ed9 trong 30 ph\u00fat<\/li>\n\n\n\n<li>M\u1ee5c ti\u00eau: 60 ph\u00fat (ch\u1ea1y b\u1ed9 40 ph\u00fat k\u1ebft h\u1ee3p 20 ph\u00fat \u0111i b\u1ed9)<\/li>\n<\/ul>\n\n\n\n<p><strong>Tu\u1ea7n 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">3km<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 30 ph\u00fat &#8211; Ch\u1ea1y 0 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">T\u1eadp luy\u1ec7n ch\u00e9o (ch\u1ea1y b\u1ed9\/t\u1eadp tr\u00ean m\u00e1y t\u1eadp to\u00e0n th\u00e2n)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 30 ph\u00fat &#8211; Ch\u1ea1y 0 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">T\u1eadp luy\u1ec7n ch\u00e9o (ch\u1ea1y b\u1ed9\/t\u1eadp tr\u00ean m\u00e1y t\u1eadp to\u00e0n th\u00e2n)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 30 ph\u00fat &#8211; Ch\u1ea1y 0 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 2<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">3km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; \u0110i b\u1ed9 30 ph\u00fat &#8211; Ch\u1ea1y 0 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; T\u1eadp luy\u1ec7n ch\u00e9o (ch\u1ea1y b\u1ed9\/t\u1eadp tr\u00ean m\u00e1y t\u1eadp to\u00e0n th\u00e2n)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 30 ph\u00fat &#8211; Ch\u1ea1y 0 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; T\u1eadp luy\u1ec7n ch\u00e9o (ch\u1ea1y b\u1ed9\/t\u1eadp tr\u00ean m\u00e1y t\u1eadp to\u00e0n th\u00e2n)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u00f4 50 ph\u00fat &#8211; Ch\u1ea1y 0 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9&nbsp;<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 5 &#8211; 6 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 3<\/strong><\/p>\n\n\n\n<p>Ngh\u1ec9 ng\u01a1i<\/p>\n\n\n\n<p><strong>Tu\u1ea7n 4<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.5km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km<\/td><td class=\"has-text-align-center\" data-align=\"center\">2km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5.km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 1 ph\u00fat &#8211; \u0111i b\u1ed9 3 ph\u00fat (l\u1eb7p l\u1ea1i trong 20 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 1 ph\u00fat &#8211; \u0111i b\u1ed9 4 ph\u00fat ( l\u1eb7p l\u1ea1i trong 25 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng 20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 1 ph\u00fat &#8211; \u0111i b\u1ed9 4 ph\u00fat ( l\u1eb7p l\u1ea1i trong 25 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 1 ph\u00fat &#8211; \u0111i b\u1ed9 4 ph\u00fat ( l\u1eb7p l\u1ea1i trong 40 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 5<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.7km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.3km<\/td><td class=\"has-text-align-center\" data-align=\"center\">2km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.3km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.3km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 3 ph\u00fat (l\u1eb7p l\u1ea1i trong 20 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 3 ph\u00fat (l\u1eb7p l\u1ea1i trong 25 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng 20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 3 ph\u00fat (l\u1eb7p l\u1ea1i trong 25 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 3 ph\u00fat ( l\u1eb7p l\u1ea1i trong 40 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 6<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.8km<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.5km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.6.km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i trong 20 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i trong 25 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng 20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i trong 25 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat (l\u1eb7p l\u1ea1i trong 40 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 7<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">25 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">60 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">3.3km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.8km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">4.8km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">8.6km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat (l\u1eb7p l\u1ea1i trong 15 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat (l\u1eb7p l\u1ea1i trong 25 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 nh\u1eb9 nh\u00e0ng 20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat (l\u1eb7p l\u1ea1i trong 25 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 2 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat (l\u1eb7p l\u1ea1i trong 50 ph\u00fat), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">5 &#8211; 6km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\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\/newbie-nen-bat-dau-lich-chay-bo-cho-nguoi-moi-bat-dau.jpg\" alt=\"V\u1edbi c\u00e1c newbie ch\u1ec9 n\u00ean b\u1eaft \u0111\u1ea7u l\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eeb c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p v\u00e0 t\u0103ng d\u1ea7n qua t\u1eebng tu\u1ea7n\" class=\"wp-image-2559\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/newbie-nen-bat-dau-lich-chay-bo-cho-nguoi-moi-bat-dau.jpg 1000w, \/blog\/wp-content\/uploads\/2023\/11\/newbie-nen-bat-dau-lich-chay-bo-cho-nguoi-moi-bat-dau-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/newbie-nen-bat-dau-lich-chay-bo-cho-nguoi-moi-bat-dau-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><em>V\u1edbi c\u00e1c newbie ch\u1ec9 n\u00ean b\u1eaft \u0111\u1ea7u l\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u t\u1eeb c\u01b0\u1eddng \u0111\u1ed9 th\u1ea5p v\u00e0 t\u0103ng d\u1ea7n qua t\u1eebng tu\u1ea7n<\/em><\/figcaption><\/figure>\n\n\n\n<p>Tr\u00ean kia l\u00e0 gi\u00e1o tr\u00ecnh ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u trong 14 tu\u1ea7n \u0111\u00e3 \u0111\u01b0\u1ee3c c\u00e1c chuy\u00ean gia c\u1ee7a Decathlon nghi\u00ean c\u1ee9u v\u00e0 \u0111\u01b0a ra g\u1ee3i \u00fd ph\u00f9 h\u1ee3p cho kh\u00e1ch h\u00e0ng. \u0110i\u1ec1u \u0111\u1eb7c bi\u1ec7t l\u00e0 b\u1ea1n c\u1ea7n l\u01b0u \u00fd r\u1eb1ng ch\u1ea1y \u0111\u00fang k\u0129 thu\u1eadt l\u00e0 \u0111i\u1ec1u quan tr\u1ecdng. Tham kh\u1ea3o ngay c\u00e1ch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch \u0111\u1ec3 l\u1ecbch ch\u1ea1y b\u1ed9 tr\u00ean ph\u00e1t huy hi\u1ec7u qu\u1ea3 nh\u1ea5t.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">2. L\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi v\u00e0 \u0111\u00e3 t\u1eadp luy\u1ec7n c\u00e1c m\u00f4n th\u1ec3 thao kh\u00e1c th\u01b0\u1eddng xuy\u00ean<\/h2>\n\n\n\n<p>V\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 tham gia c\u00e1c b\u1ed9 m\u00f4n th\u1ec3 thao kh\u00e1c th\u01b0\u1eddng xuy\u00ean th\u00ec n\u00ean ch\u1ea1y b\u1ed9 bao nhi\u00eau ph\u00fat m\u1ed7i ng\u00e0y? <\/p>\n\n\n\n<p>B\u1edfi c\u01a1 th\u1ec3 \u0111\u00e3 c\u00f3 \u0111\u1ed9 d\u1ebbo dai v\u00ec \u0111\u00e3 quen v\u1edbi v\u1eadn \u0111\u1ed9ng, b\u1ea1n c\u00f3 th\u1ec3 <strong>b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9 lu\u00f4n d\u00f9 ch\u01b0a t\u1eebng th\u1eed qua b\u1ed9 m\u00f4n n\u00e0y<\/strong>. L\u1ed9 tr\u00ecnh ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u trong tr\u01b0\u1eddng h\u1ee3p n\u00e0y m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o nh\u01b0 sau:<\/p>\n\n\n\n<p><strong>Tu\u1ea7n 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">15 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 &#8211; 30 ph\u00fat<\/td><\/tr><tr><td><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">2.5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">3km<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km<\/td><\/tr><tr><td><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><\/tr><tr><td><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">10km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10km\/h<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 2<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 &#8211; 30 ph\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">3km<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">10km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10km\/h<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 &#8211; 35 ph\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5km<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">10km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10km\/h<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 4<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5km<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12km\/h<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 5<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 40 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 &#8211; 40 ph\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">3km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5km<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12km\/h<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 6<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">45 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 &#8211; 40 ph\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">4km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">7km<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5km<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp;Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12km\/h<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Tu\u1ea7n 7<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ti\u00eau ch\u00ed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1eddi gian t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 ph\u00fat&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">50 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">40 ph\u00fat<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Qu\u00e3ng \u0111\u01b0\u1eddng trung b\u00ecnh<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">5.5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">5km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">8km<\/td><td class=\"has-text-align-center\" data-align=\"center\">6.5km<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ph\u1ed1i h\u1ee3p t\u1eadp<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&#8211;<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12 km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">&nbsp; 10 &#8211; 12km\/h<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/nguoi-thuong-xuyen-tap-the-duc-co-the-bat-dau-cuong-do-cao-hon.jpg\" alt=\"Nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean t\u1eadp th\u1ec3 d\u1ee5c tr\u01b0\u1edbc \u0111\u00f3 c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u ch\u1ea1y v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao h\u01a1n ngay khi m\u1edbi chuy\u1ec3n sang b\u1ed9 m\u00f4n running\" class=\"wp-image-2561\" style=\"border-radius:5px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/nguoi-thuong-xuyen-tap-the-duc-co-the-bat-dau-cuong-do-cao-hon.jpg 800w, \/blog\/wp-content\/uploads\/2023\/11\/nguoi-thuong-xuyen-tap-the-duc-co-the-bat-dau-cuong-do-cao-hon-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/nguoi-thuong-xuyen-tap-the-duc-co-the-bat-dau-cuong-do-cao-hon-768x513.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>Nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuy\u00ean t\u1eadp th\u1ec3 d\u1ee5c tr\u01b0\u1edbc \u0111\u00f3 c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u ch\u1ea1y v\u1edbi c\u01b0\u1eddng \u0111\u1ed9 cao h\u01a1n ngay khi m\u1edbi chuy\u1ec3n sang b\u1ed9 m\u00f4n running<\/em><\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">3. G\u1ee3i \u00fd v\u1ec1 l\u1ecbch t\u1eadp luy\u1ec7n n\u00e2ng cao gi\u00fap ng\u01b0\u1eddi t\u1eadp chinh ph\u1ee5c m\u1ed1c 5K, 10K<\/h2>\n\n\n\n<p>V\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111\u1eb7t ra m\u1ee5c ti\u00eau ch\u1ea1y b\u1ed9 d\u00e0i h\u01a1i \u0111\u1ec3 chinh ph\u1ee5c c\u00e1c m\u1ed1c 5K, 10K th\u00ec c\u1ea7n c\u00f3 s\u1ef1 \u0111i\u1ec1u ch\u1ec9nh v\u1ec1 k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n n\u0103ng cao t\u1ed1c \u0111\u1ed9, qu\u00e3ng \u0111\u01b0\u1eddng v\u00e0 t\u1ea7n su\u1ea5t theo c\u00e1c g\u1ee3i \u00fd sau \u0111\u00e2y:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">L\u1ecbch ch\u1ea1y b\u1ed9 m\u1ed1c 5K<\/h3>\n\n\n\n<p>Gi\u00e1o tr\u00ecnh ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u \u0111\u1ec3 chinh ph\u1ee5c 5K nh\u01b0 sau:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tu\u1ea7n<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i&nbsp; b\u1ed9 5 ph\u00fat, ch\u1ea1y 3 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat trong 20 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 3 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat trong 30 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c \u0111i b\u1ed9 20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 3 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat trong 30 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">T\u1eadp luy\u1ec7n b\u1ed5 tr\u1ee3 (\u0111\u1ea1p xe ho\u1eb7c t\u1eadp v\u1edbi m\u00e1y t\u1eadp to\u00e0n th\u00e2n)<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 3 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat trong 45 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 3 ph\u00fat, ch\u1ea1y 3 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 20 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 3 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 20 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n ch\u00e9o 20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 3 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 28 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 3 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 40 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 4 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 25 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 4 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 30 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n ch\u00e9o 20 &#8211; 30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 5 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 30 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 4 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 45 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 4 ph\u00fat, ch\u1ea1y 6 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 28 ph\u00fat, \u0111i b\u1ed9 3 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 6 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 35 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n ch\u00e9o 20 &#8211; 30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 6 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 35 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 5 ph\u00fat &#8211; \u0111i b\u1ed9 5 ph\u00fat, ch\u1ea1y 10 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat &#8211; ch\u1ea1y 5 ph\u00fat,&nbsp; \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 3 ph\u00fat, ch\u1ea1y 7 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 24 ph\u00fat, \u0111i b\u1ed9 3 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 7 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 32 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n ch\u00e9o 30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 9 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 40 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 8 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat, ch\u1ea1y 12 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat &#8211; ch\u1ea1y 8 ph\u00fat,&nbsp; \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 9 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 30 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 9 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 40 ph\u00fat, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp c\u00e1c b\u00e0i t\u1eadp luy\u1ec7n ch\u00e9o 30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 9 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat trong 40 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 12 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat, ch\u1ea1y 12 ph\u00fat, \u0111i b\u1ed9 2 ph\u00fat &#8211; ch\u1ea1y 6 ph\u00fat,&nbsp; \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 15 ph\u00fat &#8211; \u0111i b\u1ed9 1 ph\u00fat l\u1eb7p l\u1ea1i 2 l\u1ea7n, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 12 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat l\u1eb7p l\u1ea1i 3 l\u1ea7n, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 12 ph\u00fat &#8211; \u0111i b\u1ed9 2 ph\u00fat l\u1eb7p l\u1ea1i 3 l\u1ea7n, \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">\u0110i b\u1ed9 5 ph\u00fat, ch\u1ea1y 5K (5km), \u0111i b\u1ed9 5 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"805\" height=\"581\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/lich-chay-bo-cho-nguoi-moi-bat-dau-muon-chinh-phuc-muc-tieu-5k.jpg\" alt=\"L\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u mu\u1ed1n chinh ph\u1ee5c m\u1ee5c ti\u00eau 5K c\u1ea7n ph\u1ea3i c\u00f3 s\u1ef1 \u0111i\u1ec1u ch\u1ec9nh v\u1ec1 l\u1ed9 tr\u00ecnh v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n d\u00e0i h\u01a1n h\u01a1n\" class=\"wp-image-2557\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/lich-chay-bo-cho-nguoi-moi-bat-dau-muon-chinh-phuc-muc-tieu-5k.jpg 805w, \/blog\/wp-content\/uploads\/2023\/11\/lich-chay-bo-cho-nguoi-moi-bat-dau-muon-chinh-phuc-muc-tieu-5k-300x217.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/lich-chay-bo-cho-nguoi-moi-bat-dau-muon-chinh-phuc-muc-tieu-5k-768x554.jpg 768w\" sizes=\"auto, (max-width: 805px) 100vw, 805px\" \/><figcaption class=\"wp-element-caption\"><em>L\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u mu\u1ed1n chinh ph\u1ee5c m\u1ee5c ti\u00eau 5K c\u1ea7n ph\u1ea3i c\u00f3 s\u1ef1 \u0111i\u1ec1u ch\u1ec9nh v\u1ec1 l\u1ed9 tr\u00ecnh v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n d\u00e0i h\u01a1n h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">L\u1ecbch ch\u1ea1y b\u1ed9 m\u1ed1c 10K&nbsp;<\/h3>\n\n\n\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 l\u1ecbch t\u1eadp ch\u1ea1y b\u1ed9 10km m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>Tu\u1ea7n<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Th\u1ee9 7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>Ch\u1ee7 nh\u1eadt<\/strong><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>1<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 3.2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 3.2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o 20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 3.2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4.8km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>2<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 3.2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4km, bao g\u1ed3m 8 l\u1ea7n xen k\u1ebd ch\u1ea1y t\u1ed1c \u0111\u1ed9 cao (pace 3 &#8211; 4) trong 30 gi\u00e2y k\u1ebft h\u1ee3p 90 gi\u1ea5y ch\u1ea1y t\u1ed1c \u0111\u1ed9 th\u01b0\u1eddng (pace 7 &#8211; 8)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o 20 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 3.2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 5.6km&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>3<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4.8km, bao g\u1ed3m 5 l\u1ea7n ch\u1ea1y xen k\u1ebd 60 gi\u00e2y t\u1ed1c \u0111\u1ed9 cao (pace 3 &#8211; 4) v\u00e0 90 gi\u00e2y t\u1ed1c \u0111\u1ed9 th\u01b0\u1eddng (pace 7 &#8211; 8)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o 30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 3.2km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 6.4km (c\u00f3 th\u1ec3 ngh\u1ec9 gi\u1eefa ch\u1eebng 30 gi\u00e2y n\u1ebfu c\u1ea7n)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>4<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4.8km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4km, bao g\u1ed3m 8 l\u1ea7n xen k\u1ebd ch\u1ea1y 30 gi\u00e2y t\u1ed1c \u0111\u1ed9 cao (pace 3 -4) v\u1edbi 90 gi\u00e2y t\u1ed1c \u0111\u1ed9 th\u01b0\u1eddng (pace 7 &#8211; 8)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o 30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 3.2km, bao g\u1ed3m 4 l\u1ea7n xen k\u1ebd 30 &#8211; 45 gi\u00e2y ch\u1ea1y leo d\u1ed1c v\u1edbi \u0111i b\u1ed9 ph\u1ee5c h\u1ed3i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 8km (c\u00f3 th\u1ec3 ngh\u1ec9 gi\u1eefa ch\u1eebng 30 gi\u00e2y n\u1ebfu c\u1ea7n)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>5<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4.8 km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4.8km, bao g\u1ed3m 6 l\u1ea7n xen k\u1ebd ch\u1ea1y t\u1ed1c \u0111\u1ed9 cao 60 gi\u00e2y (pace 3 -4)&nbsp; v\u00e0 60 ph\u00fat ch\u1ea1y t\u1ed1c \u0111\u1ed9 th\u01b0\u1eddng (pace 7 &#8211; 8)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o 30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y 3.2 km, bao g\u1ed3m 4 l\u1ea7n xen k\u1ebd ch\u1ea1y leo d\u1ed1c 30 &#8211; 45 gi\u00e2y v\u1edbi \u0111i b\u1ed9 ph\u1ee5c h\u1ed3i&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 8km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>6<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4.8km, bao g\u1ed3m 4 l\u1ea7n xen k\u1ebd 2 ph\u00fat ch\u1ea1y t\u1ed1c \u0111\u1ed9 cao (pace 3 -4) v\u1edbi 1 ph\u00fat ch\u1ea1y t\u1ed1c \u0111\u1ed9 th\u01b0\u1eddng (pace 7 &#8211; 8)<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o 30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4km , bao g\u1ed3m 5 l\u1ea7n xen k\u1ebd ch\u1ea1y leo d\u1ed1c 60 gi\u00e2y v\u00e0 \u0111i b\u1ed9 ph\u1ee5c h\u1ed3i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 9.6km&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><strong>7<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 5.6km, bao g\u1ed3m 10 l\u1ea7n xen k\u1ebd ch\u1ea1y 30 gi\u00e2y t\u1ed1c \u0111\u1ed9 cao (pace 3 -4) v\u00e0 60 gi\u00e2y t\u1ed1c \u0111\u1ed9 th\u01b0\u1eddng (pace 7 &#8211; 8)&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp luy\u1ec7n ch\u00e9o 30 ph\u00fat<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9 4km, bao g\u1ed3m 5 l\u1ea7n xen k\u1ebd ch\u1ea1y leo d\u1ed1c t\u1eeb 30 &#8211; 60 gi\u00e2y v\u1edbi \u0111i b\u1ed9 ph\u1ee5c h\u1ed3i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ch\u1ea1y b\u1ed9&nbsp; 10km<\/td><td class=\"has-text-align-center\" data-align=\"center\">Ngh\u1ec9 ng\u01a1i<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"728\" height=\"485\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/lich-tap-chay-bo-10km.jpg\" alt=\"L\u1ecbch t\u1eadp ch\u1ea1y b\u1ed9 10km\" class=\"wp-image-2558\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/lich-tap-chay-bo-10km.jpg 728w, \/blog\/wp-content\/uploads\/2023\/11\/lich-tap-chay-bo-10km-300x200.jpg 300w\" sizes=\"auto, (max-width: 728px) 100vw, 728px\" \/><figcaption class=\"wp-element-caption\"><em>L\u1ecbch ch\u1ea1y chinh ph\u1ee5c 10K trong 7 tu\u1ea7n y\u00eau c\u1ea7u b\u1ea1n ph\u1ea3i b\u1eaft \u0111\u1ea7u ch\u1ea1y t\u1ed1i thi\u1ec3u 3km\/ng\u00e0y v\u00e0 t\u0103ng d\u1ea7n c\u01b0\u1eddng \u0111\u1ed9 \u0111\u1ec3 \u0111\u1ea1t m\u1ee5c ti\u00eau<\/em><\/figcaption><\/figure>\n\n\n\n<p>M\u1ee5c ti\u00eau 10K tr\u00ean s\u1ebd c\u00f3 th\u1ee9 7 l\u00e0 ch\u1ea1y b\u1ed9 10km m\u1ed7i ng\u00e0y. B\u1edfi v\u1eady c\u00e1c m\u1ee5c ti\u00eau 5K v\u00e0 10K ch\u01b0a ph\u00f9 h\u1ee3p cho b\u1ea1n m\u1edbi b\u1eaft \u0111\u1ea7u m\u00e0 d\u00e0nh cho nh\u1eefng ng\u01b0\u1eddi \u0111\u00e3 quen v\u00e0 ch\u1ea1y b\u1ed9 trong th\u1eddi gian d\u00e0i tr\u01b0\u1edbc \u0111\u00f3 mu\u1ed1n n\u00e2ng cao pace.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. H\u01b0\u1edbng d\u1eabn c\u00e1ch t\u1ef1 l\u00ean k\u1ebf ho\u1ea1ch ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p<\/h2>\n\n\n\n<p>N\u1ebfu c\u00e1c k\u1ebf ho\u1ea1ch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u \u0111\u01b0\u1ee3c \u0111\u01b0a ra \u1edf tr\u00ean khi\u1ebfn b\u1ea1n th\u1ea5y kh\u00f3 l\u1ef1a ch\u1ecdn, b\u1ea1n ho\u00e0n to\u00e0n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc vi\u1ec7c t\u1ef1 l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n theo c\u00e1c g\u1ee3i \u00fd sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ch\u1ea1y v\u1edbi t\u1ea7n su\u1ea5t trung b\u00ecnh 3 ng\u00e0y\/tu\u1ea7n<\/strong>, \u00e1p d\u1ee5ng cho h\u1ea7u h\u1ebft ng\u01b0\u1eddi tr\u01b0\u1edfng th\u00e0nh kh\u1ecfe m\u1ea1nh.<\/li>\n\n\n\n<li>Th\u1eddi gian ch\u1ea1y m\u1ed7i ng\u00e0y dao \u0111\u1ed9ng kho\u1ea3ng <strong>20 \u2013 30 ph\u00fat<\/strong> khi t\u1eadp luy\u1ec7n v\u00e0o c\u00e1c ng\u00e0y trong tu\u1ea7n.<\/li>\n\n\n\n<li>V\u00e0o<strong> cu\u1ed1i tu\u1ea7n<\/strong> c\u00f3 th\u1ec3 t\u0103ng th\u1eddi gian ch\u1ea1y l\u00ean kho\u1ea3ngb.<\/li>\n\n\n\n<li>Ch\u1ea1y v\u1edbi<strong> easy pace (pace 7 \u2013 10) trong kho\u1ea3ng 70 \u2013 80% t\u1ed5ng th\u1eddi gian ch\u1ea1y<\/strong>. Xem th\u00eam: <a href=\"https:\/\/www.decathlon.vn\/blog\/pace-trong-chay-bo-la-gi\" target=\"_blank\" rel=\"noreferrer noopener\">Pace l\u00e0 g\u00ec?<\/a><\/li>\n\n\n\n<li><strong>T\u00edch c\u1ef1c \u0111i b\u1ed9 th\u01b0\u1eddng xuy\u00ean<\/strong>, c\u00f3 th\u1ec3 \u0111i b\u1ed9 k\u1ebft h\u1ee3p trong qu\u00e1 tr\u00ecnh ch\u1ea1y ho\u1eb7c \u0111i b\u1ed9 v\u00e0o nh\u1eefng ng\u00e0y ngh\u1ec9 ch\u1ea1y.<\/li>\n<\/ul>\n\n\n\n<p>\u0110\u00e2y l\u00e0 k\u1ebf ho\u1ea1ch ch\u1ea1y b\u1ed9 c\u01a1 b\u1ea3n c\u00f3 th\u1ec3 \u00e1p d\u1ee5ng cho h\u1ea7u h\u1ebft c\u00e1c runners m\u1edbi. B\u1ea1n c\u00f3 th\u1ec3 d\u1ef1a v\u00e0o \u0111\u00f3 v\u00e0 t\u1ef1 \u0111i\u1ec1u ch\u1ec9nh t\u0103ng ho\u1eb7c gi\u1ea3m c\u01b0\u1eddng \u0111\u1ed9 t\u00f9y thu\u1ed9c v\u00e0o th\u1ec3 l\u1ef1c th\u1ef1c t\u1ebf c\u0169ng nh\u01b0 m\u1ee5c ti\u00eau \u0111\u1ec1 ra. <\/p>\n\n\n\n<p>Sau khi duy tr\u00ec \u0111i\u1ec1u \u0111\u1ed9 \u0111\u01b0\u1ee3c l\u1ecbch tr\u00ecnh \u0111\u1ec1 ra, b\u1ea1n c\u00f3 th\u1ec3 c\u00e2n nh\u1eafc \u0111i\u1ec1u ch\u1ec9nh v\u1ec1 th\u1eddi gian v\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1ea1y \u0111\u1ec3 chinh ph\u1ee5c c\u00e1c m\u1ed1c n\u00e2ng cao nh\u01b0 5K, 10K hay tham gia c\u00e1c cu\u1ed9c thi b\u00e1n Marathon v\u00e0 Marathon.<\/p>\n\n\n\n<p><strong><em>L\u01b0u \u00fd:<\/em><\/strong><em><strong> <\/strong>D\u00f9 \u1edf l\u1ecbch t\u1eadp n\u00e0o th\u00ec c\u00e2u tr\u1ea3 l\u1eddi cho c\u00e2u h\u1ecfi c\u00f3 n\u00ean ch\u1ea1y b\u1ed9 m\u1ed7i ng\u00e0y v\u1eabn l\u00e0 <strong>kh\u00f4ng<\/strong>. B\u1edfi v\u00ec b\u1ea1n lu\u00f4n c\u1ea7n cho c\u01a1 th\u1ec3 m\u00ecnh ngh\u1ec9 ng\u01a1i.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"664\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/tu-len-ke-hoach-tap-luyen-rieng-cho-ban-than.jpg\" alt=\"B\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ri\u00eang cho b\u1ea3n th\u00e2n d\u1ef1a tr\u00ean \u0111i\u1ec1u ki\u1ec7n th\u1ec3 l\u1ef1c v\u00e0 m\u1ee5c ti\u00eau \u0111\u1eb7t ra\" class=\"wp-image-2563\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/tu-len-ke-hoach-tap-luyen-rieng-cho-ban-than.jpg 1000w, \/blog\/wp-content\/uploads\/2023\/11\/tu-len-ke-hoach-tap-luyen-rieng-cho-ban-than-300x199.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/tu-len-ke-hoach-tap-luyen-rieng-cho-ban-than-768x510.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\">B\u1ea1n c\u00f3 th\u1ec3 t\u1ef1 l\u00ean k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n ri\u00eang cho b\u1ea3n th\u00e2n d\u1ef1a tr\u00ean \u0111i\u1ec1u ki\u1ec7n th\u1ec3 l\u1ef1c v\u00e0 m\u1ee5c ti\u00eau \u0111\u1eb7t ra<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">5. Nh\u1eefng l\u01b0u \u00fd khi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9<\/h2>\n\n\n\n<p>\u0110\u1ec3 vi\u1ec7c t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 v\u00e0 an to\u00e0n h\u01a1n, tr\u01b0\u1edbc khi b\u1eaft \u0111\u1ea7u tham gia b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9, b\u1ea1n c\u1ea7n ch\u00fa \u00fd:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">5.1. Kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch tr\u01b0\u1edbc khi ch\u1ea1y<\/h3>\n\n\n\n<p>Kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y \u0111\u1ec3 l\u00e0m n\u00f3ng c\u01a1 th\u1ec3 v\u00e0 gi\u00fap c\u00e1c kh\u1edbp linh ho\u1ea1t h\u01a1n, gi\u00fap h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng, \u0111au nh\u1ee9c khi ch\u1ea1y. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng m\u00e0 b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o \u0111\u00f3 l\u00e0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>B\u00e0i t\u1eadp \u0111\u00e1 ch\u00e2n gi\u00fap gi\u00e3n c\u01a1 nhanh ch\u00f3ng, linh ho\u1ea1t h\u01a1n khi ch\u1ea1y<\/li>\n\n\n\n<li>B\u00e0i t\u1eadp ch\u1ea1y t\u1ea1i ch\u1ed7 n\u00e2ng cao \u0111\u00f9i<\/li>\n\n\n\n<li>B\u00e0i t\u1eadp g\u1eadp ch\u00e2n 90 \u0111\u1ed9<\/li>\n\n\n\n<li>B\u00e0i t\u1eadp nghi\u00eang l\u01b0\u1eddn gi\u00fap co gi\u00e3n to\u00e0n th\u00e2n<\/li>\n\n\n\n<li>B\u00e0i t\u1eadp k\u00e9o gi\u00e3n c\u01a1 v\u00e0 \u00e9p d\u1ecdc<\/li>\n<\/ul>\n\n\n\n<p>Th\u00f4ng th\u01b0\u1eddng, c\u00e1c runner n\u00ean d\u00e0nh ra kho\u1ea3ng 20 &#8211; 25 ph\u00fat \u0111\u1ec3 th\u1ef1c hi\u1ec7n c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng tr\u01b0\u1edbc khi ch\u1ea1y.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full is-resized has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"717\" height=\"451\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/danh-ra-khoang-20-phut-de-tap-cac-bai-tap-khoi-dong.jpg\" alt=\"N\u00ean d\u00e0nh ra kho\u1ea3ng 20 ph\u00fat \u0111\u1ec3 t\u1eadp c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng l\u00e0m n\u00f3ng ng\u01b0\u1eddi tr\u01b0\u1edbc khi ch\u1ea1y\" class=\"wp-image-2552\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/danh-ra-khoang-20-phut-de-tap-cac-bai-tap-khoi-dong.jpg 717w, \/blog\/wp-content\/uploads\/2023\/11\/danh-ra-khoang-20-phut-de-tap-cac-bai-tap-khoi-dong-300x189.jpg 300w\" sizes=\"auto, (max-width: 717px) 100vw, 717px\" \/><figcaption class=\"wp-element-caption\"><em>N\u00ean d\u00e0nh ra kho\u1ea3ng 20 ph\u00fat \u0111\u1ec3 t\u1eadp c\u00e1c b\u00e0i t\u1eadp kh\u1edfi \u0111\u1ed9ng l\u00e0m n\u00f3ng ng\u01b0\u1eddi tr\u01b0\u1edbc khi ch\u1ea1y<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong><em>B\u1ea1n \u0111\u1ecdc c\u00f3 th\u1ec3 tham kh\u1ea3o h\u01b0\u1edbng d\u1eabn chi ti\u1ebft v\u1ec1 c\u00e1c \u0111\u1ed9ng t\u00e1c warm up t\u1ea1i: <\/em><\/strong><a href=\"https:\/\/www.youtube.com\/watch?v=EP-9i7xQzN8\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Kh\u1edfi \u0111\u1ed9ng khi ch\u1ea1y b\u1ed9 th\u1ebf n\u00e0o \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng?|BS Nguy\u1ec5n Khoa B\u00ecnh, BV Vinmec Nha Trang<\/em><\/a><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Kh\u1edfi \u0111\u1ed9ng khi ch\u1ea1y b\u1ed9 th\u1ebf n\u00e0o \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng?|BS Nguy\u1ec5n Khoa B\u00ecnh, BV Vinmec Nha Trang\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/EP-9i7xQzN8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5.2. Chu\u1ea9n b\u1ecb tr\u01b0\u1edbc khi ch\u1ea1y<\/h3>\n\n\n\n<p><strong>\u0102n u\u1ed1ng<\/strong><\/p>\n\n\n\n<p>\u0102n u\u1ed1ng tr\u01b0\u1edbc khi ch\u1ea1y gi\u00fap runner kh\u00f4ng c\u1ea3m th\u1ea5y \u0111\u00f3i v\u00e0 duy tr\u00ec \u0111\u01b0\u1eddng huy\u1ebft trong m\u00e1u \u1edf m\u1ee9c \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 duy tr\u00ec th\u1ec3 tr\u1ea1ng t\u1ed1t trong qu\u00e1 tr\u00ecnh ch\u1ea1y. B\u1ea1n c\u00f3 th\u1ec3<strong> u\u1ed1ng kho\u1ea3ng 150 &#8211; 300ml n\u01b0\u1edbc v\u00e0 \u0103n nh\u1eb9<\/strong> tr\u01b0\u1edbc khi ch\u1ea1y v\u1edbi m\u1ed9t trong c\u00e1c kh\u1ea9u ph\u1ea7n \u0103n g\u1ee3i \u00fd nh\u01b0:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Tr\u00e1i c\u00e2y: 1 qu\u1ea3 chu\u1ed1i ho\u1eb7c 1 mi\u1ebfng cam<\/li>\n\n\n\n<li>15 c\u00e1i b\u00e1nh quy<\/li>\n\n\n\n<li>1\/2 b\u00e1nh muffin<\/li>\n\n\n\n<li>1\/2 thanh gel n\u0103ng l\u01b0\u1ee3ng<\/li>\n<\/ul>\n\n\n\n<p><strong>Th\u1eddi gian<\/strong><\/p>\n\n\n\n<p>N\u00ean \u0103n u\u1ed1ng tr\u01b0\u1edbc <strong>t\u1ed1i thi\u1ec3u 30 ph\u00fat tr\u01b0\u1edbc <\/strong>khi ch\u1ea1y.<\/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\/bo-sung-nuoc-va-an-nhe-truoc-khi-chay-30-phut.jpg\" alt=\"B\u1ed5 sung n\u01b0\u1edbc v\u00e0 \u0103n nh\u1eb9 tr\u01b0\u1edbc khi ch\u1ea1y 30 ph\u00fat \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng v\u00e0 tr\u00e1nh b\u1ecb h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft \" class=\"wp-image-2548\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/bo-sung-nuoc-va-an-nhe-truoc-khi-chay-30-phut.jpg 1000w, \/blog\/wp-content\/uploads\/2023\/11\/bo-sung-nuoc-va-an-nhe-truoc-khi-chay-30-phut-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/bo-sung-nuoc-va-an-nhe-truoc-khi-chay-30-phut-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><em>B\u1ed5 sung n\u01b0\u1edbc v\u00e0 \u0103n nh\u1eb9 tr\u01b0\u1edbc khi ch\u1ea1y 30 ph\u00fat \u0111\u1ec3 b\u1ed5 sung n\u0103ng l\u01b0\u1ee3ng v\u00e0 tr\u00e1nh b\u1ecb h\u1ea1 \u0111\u01b0\u1eddng huy\u1ebft<\/em> <\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5.3. T\u00ecm hi\u1ec3u v\u1ec1 c\u00e1ch ch\u1ea1y<\/h3>\n\n\n\n<p>Ch\u1ea1y b\u1ed9 \u0111\u00fang k\u1ef9 thu\u1eadt kh\u00f4ng ch\u1ec9 l\u00e0m t\u0103ng hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp m\u00e0 c\u00f2n gi\u00fap runner tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng. C\u00f3 nhi\u1ec1u l\u01b0u \u00fd v\u1ec1 k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ed9 m\u00e0 b\u1ea1n c\u1ea7n ghi nh\u1edb, c\u1ee5 th\u1ec3 v\u1ec1:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>T\u01b0 th\u1ebf tay, ch\u00e2n khi ch\u1ea1y<\/li>\n\n\n\n<li>D\u00e1ng ng\u01b0\u1eddi<\/li>\n\n\n\n<li>T\u1ed1c \u0111\u1ed9 ch\u1ea1y<\/li>\n\n\n\n<li>C\u00e1ch h\u00edt th\u1edf<\/li>\n<\/ul>\n\n\n\n<p>\u0110\u1ec3 bi\u1ebft k\u1ef9 c\u00e0ng h\u01a1n c\u00e1c th\u00f4ng tin v\u1ec1 c\u00e1ch ch\u1ea1y b\u1ed9, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o t\u1ea1i b\u00e0i b\u00e0i vi\u1ebft: <strong><a href=\"https:\/\/www.decathlon.vn\/blog\/chay-bo-dung-cach\" target=\"_blank\" rel=\"noreferrer noopener\">Ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch<\/a><\/strong><\/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\/chay-bo-dung-cach.jpg\" alt=\"Ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch gi\u00fap t\u0103ng hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n v\u00e0 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng\" class=\"wp-image-2549\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-cach.jpg 1000w, \/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-cach-300x200.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/chay-bo-dung-cach-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ea1y b\u1ed9 \u0111\u00fang c\u00e1ch gi\u00fap t\u0103ng hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n v\u00e0 h\u1ea1n ch\u1ebf ch\u1ea5n th\u01b0\u01a1ng<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5.4. Trang b\u1ecb \u0111\u1ec3 tham gia ch\u1ea1y b\u1ed9<\/h3>\n\n\n\n<p>Trang b\u1ecb ch\u1ea1y b\u1ed9 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng, gi\u00fap b\u1ea1n c\u00f3 \u0111\u01b0\u1ee3c tr\u1ea3i nghi\u1ec7m tho\u1ea3i m\u00e1i h\u01a1n khi t\u1eadp luy\u1ec7n. Sau \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 ph\u1ee5 ki\u1ec7n m\u00e0 b\u1ea1n c\u1ea7n chu\u1ea9n b\u1ecb:<\/p>\n\n\n\n<p><strong>Gi\u00e0y ch\u1ea1y b\u1ed9<\/strong><\/p>\n\n\n\n<p>Ban n\u00ean ch\u1ecdn c\u00e1c m\u1eabu gi\u00e0y \u0111\u00e1p \u1ee9ng t\u1ed1t c\u00e1c y\u00eau c\u1ea7u s\u1eed d\u1ee5ng c\u1ee5 th\u1ec3 c\u1ee7a b\u1ea3n th\u00e2n:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>K\u00edch c\u1ee1 v\u1eeba v\u1eb7n nh\u01b0ng kh\u00f4ng qu\u00e1 \u00f4m kh\u00edt \u0111\u1ec3 kh\u00f4ng b\u1ecb k\u00edch ch\u00e2n khi ch\u1ea1y \u0111\u01b0\u1eddng d\u00e0i.<\/li>\n\n\n\n<li>Thi\u1ebft k\u1ebf tho\u1ea3i m\u00e1i mang \u0111\u1ebfn c\u1ea3m gi\u00e1c d\u1ec5 ch\u1ecbu khi v\u1eadn \u0111\u1ed9ng, m\u0169i gi\u00e0y h\u01a1i cong \u0111\u1ec3 tr\u1ee3 l\u1ef1c t\u1ed1t h\u01a1n.<\/li>\n\n\n\n<li>Tr\u1ecdng l\u01b0\u1ee3ng nh\u1eb9 \u0111\u1ec3 di chuy\u1ec3n t\u1ed1t h\u01a1n, \u0111\u1ee1 m\u1ea5t s\u1ee9c.<\/li>\n\n\n\n<li>\u0110\u1ebf gi\u00e0y ngo\u00e0i c\u1ee9ng, \u0111\u1ebf trong m\u1ec1m \u0111\u1ec3 c\u00f3 th\u1ec3 gi\u1eef c\u1ed1 \u0111\u1ecbnh phom gi\u00e0y \u1ed5n \u0111\u1ecbnh, ch\u1eafc ch\u1eafn m\u00e0 kh\u00f4ng l\u00e0m \u0111au ch\u00e2n.&nbsp;<\/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=\"800\" height=\"450\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/chon-giay-chay-bo-chat-luong-cao.jpg\" alt=\"Ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 ch\u1ea5t l\u01b0\u1ee3ng cao v\u1edbi thi\u1ebft k\u1ebf v\u1eeba v\u1eb7n, tho\u1ea3i m\u00e1i gi\u00fap c\u00e1c runner v\u1eadn \u0111\u1ed9ng d\u1ec5 d\u00e0ng h\u01a1n\" class=\"wp-image-2550\" style=\"border-radius:10px;width:850px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/chon-giay-chay-bo-chat-luong-cao.jpg 800w, \/blog\/wp-content\/uploads\/2023\/11\/chon-giay-chay-bo-chat-luong-cao-300x169.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/chon-giay-chay-bo-chat-luong-cao-768x432.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\"><em>Ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 ch\u1ea5t l\u01b0\u1ee3ng cao v\u1edbi thi\u1ebft k\u1ebf v\u1eeba v\u1eb7n, tho\u1ea3i m\u00e1i gi\u00fap c\u00e1c runner v\u1eadn \u0111\u1ed9ng d\u1ec5 d\u00e0ng h\u01a1n<\/em><\/figcaption><\/figure>\n\n\n\n<p><strong>Qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9<\/strong><\/p>\n\n\n\n<p>B\u00ean c\u1ea1nh gi\u00e0y ch\u1ea1y b\u1ed9, b\u1ea1n c\u0169ng kh\u00f4ng th\u1ec3 b\u1ecf qua vi\u1ec7c ch\u1ecdn qu\u1ea7n \u00e1o ph\u00f9 h\u1ee3p. L\u00fd t\u01b0\u1edfng nh\u1ea5t v\u1edbi c\u00e1c runner, ch\u00fang ta n\u00ean h\u01b0\u1edbng \u0111\u1ebfn c\u00e1c trang ph\u1ee5c c\u00f3 \u0111\u1eb7c \u0111i\u1ec3m sau:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Ki\u1ec3u d\u00e1ng \u00e1o ph\u00f9 h\u1ee3p v\u1edbi th\u1eddi ti\u1ebft, ch\u1ecdn c\u00e1c m\u1eabu \u00e1o c\u1ed9c, tanktop khi ch\u1ea1y trong m\u00f9a n\u00f3ng v\u00e0 n\u00ean ch\u1ea1y c\u00e1c m\u1eabu qu\u1ea7n \u00e1o d\u00e0i tay khi ch\u1ea1y v\u00e0o m\u00f9a l\u1ea1nh.<\/li>\n\n\n\n<li>Ch\u1ecdn qu\u1ea7n \u00e1o ch\u1ea5t li\u1ec7u m\u1ecfng nh\u1eb9, tho\u00e1ng kh\u00ed, h\u00fat \u1ea9m t\u1ed1t, c\u00f3 th\u1ec3 ch\u1ecdn v\u1ea3i k\u1ef9 thu\u1eadt c\u00f3 \u0111\u1eb7c t\u00ednh kh\u00e1ng khu\u1ea9n, kh\u00e1ng m\u00f9i.&nbsp;<\/li>\n\n\n\n<li>K\u00edch c\u1ee1 v\u1eeba v\u1eb7n v\u1edbi c\u01a1 th\u1ec3, kh\u00f4ng n\u00ean m\u1eb7c qu\u00e1 ch\u1eadt s\u1ebd g\u00e2y kh\u00f3 ch\u1ecbu ho\u1eb7c qu\u00e1 r\u1ed9ng s\u1ebd th\u1ea5y v\u01b0\u1edbng v\u00edu.<\/li>\n\n\n\n<li>N\u00ean ch\u1ecdn qu\u1ea7n \u00e1o ph\u1ea3n quang khi ch\u1ea1y v\u00e0o bu\u1ed5i t\u1ed1i ho\u1eb7c s\u00e1ng s\u1edbm \u0111\u1ec3 ng\u01b0\u1eddi kh\u00e1c c\u00f3 th\u1ec3 quan s\u00e1t nh\u1eadn di\u1ec7n t\u1ed1t h\u01a1n, tr\u00e1nh c\u00e1c t\u00ecnh hu\u1ed1ng nguy hi\u1ec3m.<\/li>\n<\/ul>\n\n\n\n<p>V\u1edbi g\u1ea7n 50 n\u0103m ho\u1ea1t \u0111\u1ed9ng uy t\u00edn, th\u01b0\u01a1ng hi\u1ec7u \u0111\u1ed3 th\u1ec3 thao \u0111\u1ebfn t\u1eeb Ph\u00e1p Decathlon v\u1eabn kh\u00f4ng ng\u1eebng ph\u00e1t tri\u1ec3n v\u00e0 cho ra m\u1eaft nh\u1eefng d\u00f2ng s\u1ea3n ph\u1ea9m t\u1ed1i \u01b0u v\u1ec1 t\u00ednh n\u0103ng l\u1eabn thi\u1ebft k\u1ebf, mang \u0111\u1ebfn nh\u1eefng tr\u1ea3i nghi\u1ec7m an to\u00e0n, tho\u1ea3i m\u00e1i cho m\u1ecdi \u0111\u1ed1i t\u01b0\u1ee3ng, bao g\u1ed3m c\u1ea3 nh\u1eefng ng\u01b0\u1eddi tham gia b\u1ed9 m\u00f4n ch\u1ea1y b\u1ed9.<\/p>\n\n\n\n<p>Hi\u1ec7n t\u1ea1i, c\u00e1c s\u1ea3n ph\u1ea9m gi\u00e0y ch\u1ea1y b\u1ed9, qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9 c\u1ee7a <strong>Decathlon<\/strong> \u0111ang \u0111\u01b0\u1ee3c ph\u00e2n ph\u1ed1i \u0111a d\u1ea1ng v\u1ec1 ch\u1ee7ng lo\u1ea1i, m\u1eabu m\u00e3 tr\u00ean c\u00e1c k\u1ec7 h\u00e0ng to\u00e0n qu\u1ed1c. B\u1ea1n \u0111\u1ecdc c\u00f3 th\u1ec3 gh\u00e9 th\u0103m h\u1ec7 th\u1ed1ng Decathlon \u0111\u1ec3 \u0111\u01b0\u1ee3c t\u01b0 v\u1ea5n ho\u1eb7c truy c\u1eadp ngay <a href=\"https:\/\/www.decathlon.vn\/vi\/shop\/decathlon-running\" target=\"_blank\" rel=\"noreferrer noopener\">Danh m\u1ee5c s\u1ea3n ph\u1ea9m ch\u1ea1y b\u1ed9<\/a> \u0111\u1ec3 tham kh\u1ea3o th\u00f4ng tin chi ti\u1ebft v\u00e0 l\u1ef1a ch\u1ecdn s\u1ea3n ph\u1ea9m ph\u00f9 h\u1ee3p nh\u1ea5t.<\/p>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full has-custom-border\"><img loading=\"lazy\" decoding=\"async\" width=\"1999\" height=\"1999\" src=\"http:\/\/18.140.50.81\/wp-content\/uploads\/2023\/11\/decathlon-thuong-hieu-do-the-thao-uy-tin-den-tu-phap.jpg\" alt=\"Decathlon - Th\u01b0\u01a1ng hi\u1ec7u \u0111\u1ed3 th\u1ec3 thao uy t\u00edn \u0111\u1ebfn t\u1eeb Ph\u00e1p \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng b\u1edfi c\u00e1c thi\u1ebft k\u1ebf n\u0103ng \u0111\u1ed9ng, tho\u1ea3i m\u00e1i ph\u00f9 h\u1ee3p cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi\" class=\"wp-image-2554\" style=\"border-radius:10px\" srcset=\"\/blog\/wp-content\/uploads\/2023\/11\/decathlon-thuong-hieu-do-the-thao-uy-tin-den-tu-phap.jpg 1999w, \/blog\/wp-content\/uploads\/2023\/11\/decathlon-thuong-hieu-do-the-thao-uy-tin-den-tu-phap-300x300.jpg 300w, \/blog\/wp-content\/uploads\/2023\/11\/decathlon-thuong-hieu-do-the-thao-uy-tin-den-tu-phap-1024x1024.jpg 1024w, \/blog\/wp-content\/uploads\/2023\/11\/decathlon-thuong-hieu-do-the-thao-uy-tin-den-tu-phap-150x150.jpg 150w, \/blog\/wp-content\/uploads\/2023\/11\/decathlon-thuong-hieu-do-the-thao-uy-tin-den-tu-phap-768x768.jpg 768w, \/blog\/wp-content\/uploads\/2023\/11\/decathlon-thuong-hieu-do-the-thao-uy-tin-den-tu-phap-1536x1536.jpg 1536w\" sizes=\"auto, (max-width: 1999px) 100vw, 1999px\" \/><figcaption class=\"wp-element-caption\"><em>Decathlon &#8211; Th\u01b0\u01a1ng hi\u1ec7u \u0111\u1ed3 th\u1ec3 thao uy t\u00edn \u0111\u1ebfn t\u1eeb Ph\u00e1p \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng b\u1edfi c\u00e1c thi\u1ebft k\u1ebf n\u0103ng \u0111\u1ed9ng, tho\u1ea3i m\u00e1i ph\u00f9 h\u1ee3p cho t\u1ea5t c\u1ea3 m\u1ecdi ng\u01b0\u1eddi<\/em><\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">5.5. M\u1ed9t s\u1ed1 l\u01b0u \u00fd kh\u00e1c<\/h3>\n\n\n\n<p>Ngo\u00e0i nh\u1eefng v\u1ea5n \u0111\u1ec1 k\u1ec3 tr\u00ean, b\u1ea1n c\u0169ng n\u00ean ch\u00fa \u00fd:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0110a d\u1ea1ng h\u00f3a h\u00ecnh th\u1ee9c t\u1eadp<\/strong> luy\u1ec7n t\u1ea1o h\u1ee9ng th\u00fa \u0111\u1ec3 t\u1eadp luy\u1ec7n h\u0103ng say, ch\u0103m ch\u1ec9 h\u01a1n.&nbsp;<\/li>\n\n\n\n<li><strong>Ngh\u1ec9 ng\u01a1i h\u1ee3p l\u00fd<\/strong> \u0111\u1ec3 c\u01a1 th\u1ec3 c\u00f3 th\u1eddi gian ph\u1ee5c h\u1ed3i, tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng kh\u00f4ng mong mu\u1ed1n do t\u1eadp luy\u1ec7n qu\u00e1 s\u1ee9c<\/li>\n\n\n\n<li><strong>\u0110\u1ea3m b\u1ea3o tu\u00e2n th\u1ee7 theo l\u1ecbch tr\u00ecnh ch\u1ea1y b\u1ed9 \u0111\u1ec1 ra<\/strong> \u0111\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n cao v\u00e0 nhanh ch\u00f3ng chinh ph\u1ee5c \u0111\u01b0\u1ee3c c\u00e1c m\u1ee5c ti\u00eau mong mu\u1ed1n.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><p><strong>5+ L\u1ee3i \u00edch khi duy tr\u00ec l\u1ecbch ch\u1ea1y b\u1ed9 \u0111\u1ec1u \u0111\u1eb7n<\/strong> N\u00e2ng cao s\u1ee9c kh\u1ecfe,&nbsp;t\u0103ng c\u01b0\u1eddng \u0111\u1ec1 kh\u00e1ng, duy tr\u00ec s\u1ef1 b\u1ec1n b\u1ec9, d\u1ebbo dai, k\u00e9o d\u00e0i tu\u1ed5i th\u1ecd.<\/p> <li>Gi\u1ea3m c\u00e2n, gi\u1eef d\u00e1ng thon g\u1ecdn, s\u0103n ch\u1eafc. L\u1ecbch ch\u1ea1y b\u1ed9 gi\u1ea3m c\u00e2n trong 1 tu\u1ea7n s\u1ebd l\u00e0 s\u1ef1 k\u1ebft h\u1ee3p gi\u1eefa l\u1ecbch ch\u1ea1y b\u1ed9 v\u00e0 ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng h\u1ee3p l\u00fd.&nbsp;<\/li> <li>Gi\u00fap ph\u00f2ng ng\u1eeba c\u00e1c b\u1ec7nh v\u1ec1 x\u01b0\u01a1ng kh\u1edbp, t\u0103ng c\u01b0\u1eddng s\u1ee9c kh\u1ecfe tim m\u1ea1ch v\u00e0 nhi\u1ec1u c\u0103n b\u1ec7nh m\u00e3n t\u00ednh kh\u00e1c nh\u01b0 \u0111\u00e1i th\u00e1o \u0111\u01b0\u1eddng, ung th\u01b0,&#8230;<\/li> <li>Gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng, tr\u1ea7m c\u1ea3m, lo \u00e2u \u0111\u1ec3 tinh th\u1ea7n l\u1ea1c quan, tho\u1ea3i m\u00e1i, s\u1ed1ng t\u00edch c\u1ef1c h\u01a1n.<\/li> <li>Ng\u1ee7 ngon h\u01a1n, gi\u1ea3m nguy c\u01a1 m\u1ea5t ng\u1ee7.&nbsp;<\/li><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">6. G\u1ee3i \u00fd m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp luy\u1ec7n ch\u00e9o cho ng\u01b0\u1eddi m\u1edbi ch\u1ea1y b\u1ed9<\/h2>\n\n\n\n<p>\u0110\u1ec3 \u0111a d\u1ea1ng h\u00f3a h\u00ecnh th\u1ee9c t\u1eadp luy\u1ec7n, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o m\u1ed9t s\u1ed1 b\u00e0i t\u1eadp luy\u1ec7n ch\u00e9o c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi ch\u1ea1y b\u1ed9 nh\u01b0:&nbsp;<\/p>\n\n\n\n<figure class=\"wp-block-table\">\n<table style=\"width: 100%;\" border=\"1\" cellspacing=\"0\" cellpadding=\"5\">\n<tbody>\n<tr>\n<td style=\"width: 29.6429%; text-align: center;\"><strong>B\u00e0i t\u1eadp k\u1ebft h\u1ee3p ch\u1ea1y b\u1ed9<\/strong><\/td>\n<td style=\"width: 70.3571%; text-align: center;\"><strong>M\u00f4 t\u1ea3<\/strong><\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.6429%; text-align: center;\">\n<p>\u0110\u1ea1p xe<\/p>\n<p><img decoding=\"async\" style=\"width: 350px;\" src=\"https:\/\/lh7-us.googleusercontent.com\/Z1JzrwtUTIy3HQZnzAUSc6f5sA3wchGbspD4t5XApqdeOso7Nz3BkvE_ObVi3NC5YMpuMaQwKeOBBnLs8bsxrsH_RV01_zmk8niBh_gsopmX1xgoKJ7Hl5A-AKE4EUVd-WziPce5PwFzgRxj66MwB8E\" \/><\/p>\n<\/td>\n<td style=\"width: 70.3571%;\">L\u00e0 m\u1ed9t trong nh\u1eefng b\u00e0i t\u1eadp cardio, c\u00f3 th\u1ec3 k\u1ebft h\u1ee3p v\u1edbi ch\u1ea1y b\u1ed9 \u0111\u1ec3 t\u0103ng hi\u1ec7u qu\u1ea3 \u0111\u1ed1t ch\u00e1y calo, duy tr\u00ec d\u00e1ng v\u00f3c thon g\u1ecdn, s\u0103n ch\u1eafc v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe tim m\u1ea1ch.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.6429%; text-align: center;\">\n<p>Yoga<\/p>\n<p><img decoding=\"async\" style=\"width: 350px;\" src=\"https:\/\/lh7-us.googleusercontent.com\/wRS4yVrgS6ZjNDjAZrPApkiHesXJTJ-3BHq2Rx4STEogzAgEpoOkS_jE1jMCI76cKhH3mheuvq8EQqdVif3Y3_PeAMq4dOgpdrjv1xlXwLDctOTA4uGwpX0BRHplkgwj3367Grds5Poe2oGGlfJhjZo\" \/><\/p>\n<\/td>\n<td style=\"width: 70.3571%;\">B\u1ed9 m\u00f4n t\u1eadp trung v\u00e0o r\u00e8n luy\u1ec7n s\u1ee9c kh\u1ecfe tinh v\u00e0 s\u1ef1 d\u1ebbo dai c\u1ee7a c\u01a1 th\u1ec3, khi k\u1ebft h\u1ee3p ch\u1ea1y b\u1ed9 gi\u00fap gi\u1ea3i t\u1ecfa c\u0103ng th\u1eb3ng hi\u1ec7u qu\u1ea3, ng\u1ee7 ngon v\u00e0 l\u00e0m vi\u1ec7c t\u1eadp trung h\u01a1n.\u00a0<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.6429%; text-align: center;\">\n<p>Leo n\u00fai<\/p>\n<p><img decoding=\"async\" style=\"width: 350px;\" src=\"https:\/\/lh7-us.googleusercontent.com\/oyhp9ZTFWsjZPu5Qp_x0Z_5twIFptWFfMEZrWRnm8twsC0dLq3XlZk5Bwec8G1fScZhrihfjkm7UDCDkzXYxVc89Drn0L9Ddh0PybDfkJgAjXuc6-gb9wTYGFaC08BTpSqoZftMwwI0XBKUIb3p74EA\" \/><\/p>\n<\/td>\n<td style=\"width: 70.3571%;\">B\u00e0i t\u1eadp \u0111\u00f2i h\u1ecfi s\u1ef1 v\u1eadn \u0111\u1ed9ng c\u1ee7a nhi\u1ec1u nh\u00f3m c\u01a1 b\u1eafp, khi k\u1ebft h\u1ee3p c\u00f9ng ch\u1ea1y b\u1ed9 c\u00f3 th\u1ec3 n\u00e2ng cao s\u1ee9c b\u1ec1n, th\u1ec3 l\u1ef1c.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.6429%; text-align: center;\">\n<p>\u0110\u00e1 b\u00f3ng<\/p>\n<p><img decoding=\"async\" style=\"width: 350px;\" src=\"https:\/\/lh7-us.googleusercontent.com\/Kqrni0vXhFu_CyDbDx3s3VpERBHBYz5i7054rDtMWxVkyTLbmUbJS8D7ymzmvy1OjLSoeRfUlXrMCBgAmDdKKWO_SnIr7mriItIzo9CHaYXH6km35RZXToDZBLZqltIORaxjnyWnA9KgDmVE8YJO6Os\" \/><\/p>\n<\/td>\n<td style=\"width: 70.3571%;\">B\u1ed9 m\u00f4n y\u00eau c\u1ea7u v\u1eadn d\u1ee5ng nhi\u1ec1u \u0111\u1ebfn s\u1ee9c m\u1ea1nh v\u00e0 s\u1ef1 linh ho\u1ea1t c\u1ee7a \u0111\u00f4i ch\u00e2n, c\u00f3 kh\u1ea3 n\u0103ng t\u01b0\u01a1ng t\u00e1c, h\u1ed7 tr\u1ee3 c\u00e1c b\u00e0i t\u1eadp ch\u1ea1y b\u1ed9 \u0111\u1ec3 duy tr\u00ec c\u01a1 ch\u00e2n, c\u01a1 \u0111\u00f9i kh\u1ecfe m\u1ea1nh, r\u1eafn ch\u1eafc, \u0111\u1ed3ng th\u1eddi r\u00e8n luy\u1ec7n k\u1ef9 n\u0103ng x\u00e3 h\u1ed9i v\u00e0 t\u01b0 duy chi\u1ebfn l\u01b0\u1ee3c trong th\u1ec3 thao.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.6429%; text-align: center;\">\n<p>T\u1eadp t\u1ea1<\/p>\n<p><img decoding=\"async\" style=\"width: 350px;\" src=\"https:\/\/lh7-us.googleusercontent.com\/3Zld7Az1cbTfrER3XGZ9R4nuDsMsyfU0auA8QPReDCtU7jjBUxq4vprBzMzg16JqIUh1h97B2Dz09p9zt1u48ZyG3Zv2hA7rGNE7nPrMJkYGwqm3xrbaFWXFZ6lOVXEXjXfZjarck_4F6k5oZ_Cit5s\" \/><\/p>\n<\/td>\n<td style=\"width: 70.3571%;\">\u0110\u1ea9y t\u1ea1 kh\u00f4ng ch\u1ec9 gi\u00fap c\u01a1 th\u1ec3 s\u0103n ch\u1eafc hay ph\u00e1t tri\u1ec3n c\u00e1c kh\u1ed1i c\u01a1 m\u00e0 c\u00f2n r\u00e8n luy\u1ec7n th\u1ec3 l\u1ef1c \u0111\u1ec3 ng\u01b0\u1eddi t\u1eadp c\u00f3 th\u1ec3 duy tr\u00ec s\u1ef1 b\u1ec1n b\u1ec9 t\u1ed1t h\u01a1n khi ch\u1ea1y b\u1ed9 ho\u1eb7c tham gia c\u00e1c h\u00ecnh th\u1ee9c luy\u1ec7n t\u1eadp kh\u00e1c.<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 29.6429%; text-align: center;\">\n<p>H\u00edt x\u00e0 \u0111\u01a1n L\u00ean x\u00e0<\/p>\n<p><br \/><img decoding=\"async\" style=\"width: 350px;\" src=\"https:\/\/lh7-us.googleusercontent.com\/EA4yoXJ9NsYzNAXpnYim3NmB-YgtLzeojgva1iK_Q98399cY9bEJhRZmSfhcmdlaYZd5_hwYvOui8sGV2ArrGmbtCoKAK792QtCc-7Jiy_fH7BgLxU28iQS-277C-coTWQ-EPaJoh2qhs4upmEWEwVE\" \/><\/p>\n<\/td>\n<td style=\"width: 70.3571%;\">H\u00edt L\u00ean x\u00e0 \u0111\u01a1n l\u00e0 b\u00e0i t\u1eadp v\u1eadn \u0111\u1ed9ng c\u01a1 b\u1eafp to\u00e0n th\u00e2n, c\u00f3 hi\u1ec7u qu\u1ea3 \u0111\u1ed1t ch\u00e1y m\u1ee1 b\u1ee5ng, gi\u1ea3m c\u00e2n, s\u0103n ch\u1eafc c\u01a1 b\u1eafp, \u0111\u1ed3ng th\u1eddi n\u00e2ng cao s\u1ee9c b\u1ec1n b\u1ec9 cho ng\u01b0\u1eddi t\u1eadp.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n\n\n\n<p>B\u00e0i vi\u1ebft \u0111\u00e3 chia s\u1ebb c\u00e1c g\u1ee3i \u00fd v\u1ec1<strong> l\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/strong> ph\u00f9 h\u1ee3p t\u1eebng m\u1ee5c ti\u00eau c\u1ee5 th\u1ec3 c\u0169ng nh\u01b0 kh\u00e1i qu\u00e1t qua nh\u1eefng th\u00f4ng tin li\u00ean quan. B\u1ea1n \u0111\u1ecdc n\u1ebfu v\u1eabn c\u1ea3m th\u1ea5y b\u0103n kho\u0103n, vui l\u00f2ng li\u00ean h\u1ec7 tr\u1ef1c ti\u1ebfp hotline 1800 9044 ho\u1eb7c truy c\u1eadp <a href=\"https:\/\/www.facebook.com\/DecathlonVN\" target=\"_blank\" rel=\"noopener\">Fanpage Decathlon Vi\u1ec7t Nam<\/a> \u0111\u1ec3 \u0111\u01b0\u1ee3c tr\u1ee3 gi\u00fap nhanh ch\u00f3ng &#8211; mi\u1ec5n ph\u00ed!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>L\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u c\u1ea7n \u0111\u01b0\u1ee3c c\u00e2n nh\u1eafc d\u1ef1a tr\u00ean \u0111\u1eb7c \u0111i\u1ec3m th\u1ec3 ch\u1ea5t c\u0169ng nh\u01b0 m\u1ee5c ti\u00eau \u0111\u1eb7t ra \u0111\u1ec3&hellip;<\/p>\n","protected":false},"author":5,"featured_media":2597,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","footnotes":""},"categories":[18],"tags":[],"class_list":["post-2547","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\/lich-chay-bo-cho-nguoi-moi-bat-dau.jpg",1920,1080,false],"thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/lich-chay-bo-cho-nguoi-moi-bat-dau-150x150.jpg",150,150,true],"medium":["\/blog\/wp-content\/uploads\/2023\/11\/lich-chay-bo-cho-nguoi-moi-bat-dau-300x169.jpg",300,169,true],"medium_large":["\/blog\/wp-content\/uploads\/2023\/11\/lich-chay-bo-cho-nguoi-moi-bat-dau-768x432.jpg",768,432,true],"large":["\/blog\/wp-content\/uploads\/2023\/11\/lich-chay-bo-cho-nguoi-moi-bat-dau-1024x576.jpg",1024,576,true],"1536x1536":["\/blog\/wp-content\/uploads\/2023\/11\/lich-chay-bo-cho-nguoi-moi-bat-dau-1536x864.jpg",1536,864,true],"2048x2048":["\/blog\/wp-content\/uploads\/2023\/11\/lich-chay-bo-cho-nguoi-moi-bat-dau.jpg",1920,1080,false],"yarpp-thumbnail":["\/blog\/wp-content\/uploads\/2023\/11\/lich-chay-bo-cho-nguoi-moi-bat-dau.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":"L\u1ecbch ch\u1ea1y b\u1ed9 cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u c\u1ea7n \u0111\u01b0\u1ee3c c\u00e2n nh\u1eafc d\u1ef1a tr\u00ean \u0111\u1eb7c \u0111i\u1ec3m th\u1ec3 ch\u1ea5t c\u0169ng nh\u01b0 m\u1ee5c ti\u00eau \u0111\u1eb7t ra \u0111\u1ec3&hellip;","_links":{"self":[{"href":"\/blog\/wp-json\/wp\/v2\/posts\/2547","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=2547"}],"version-history":[{"count":0,"href":"\/blog\/wp-json\/wp\/v2\/posts\/2547\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/media\/2597"}],"wp:attachment":[{"href":"\/blog\/wp-json\/wp\/v2\/media?parent=2547"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/categories?post=2547"},{"taxonomy":"post_tag","embeddable":true,"href":"\/blog\/wp-json\/wp\/v2\/tags?post=2547"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}