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10,000m 7ÁÖ, 10ÁÖ ÈÆ·ÃÀÏÁ¤(¹ø¿ª)

µî·ÏÀÚ Ã¶Àμ±¼ö µî·ÏÀÏ 2008-02-17 14:05:01 Á¶È¸¼ö 2,968
ÀϳâÀÇ ±³À° °úÁ¤Àº Àç¹ÌÀÖ´Â ¹æ¹ýÀÌ °ÔÀçµÇ±â ½ÃÀÛÇÕ´Ï´Ù, üÁß, ±×¸®°í ±âºÐÀÌ ÁÁ¾ÆÇÕ´Ï´Ù. It is also not as time consuming as marathon or half marathon training. ±×°ÍÀº ¶ÇÇÑ ¸¶¶óÅæÀ̳ª ÇÏÇÁ ¸¶¶óÅæ ´ëȸ·Î ½Ã°£ÀÌ ¼Ò¿ä ¾Æ´Ï¶ó ÈÆ·ÃÀ»ÇÕ´Ï´Ù.

If you are new to running , then go ahead and get yourself a new pair of running shoes. »õ¸¦ ½ÇÇàÇÏ´Â °æ¿ì ´ÙÀ½°ú ¾òÀ»¼ö ¸»Ç϶ó »õ ½ÖÀÇ ½Å¹ßÀ» ½ÇÇàÇÕ´Ï´Ù. I cannot stress enough the importance of having a comfortable pair of running shoes during 10k training or training for any running event. ½ºÆ®·¹½ºÀÇ Á߿伺À» ÃæºÐÈ÷ ÇÒ ¼ö¾ø½À´Ï´Ù¸¦ °®´Â 10,000 ÈÆ·ÃÀ»ÇÏ´Â µ¿¾È ½Å¹ßÀ» ½ÇÇàÇÏ°í Æí¾ÈÇÏ°Ô ½ÖÀÇÀ̳ª ÈÆ·ÃÀ» ½ÇÇàÁßÀÎ ¸ðµç À̺¥Æ®¸¦ÇÕ´Ï´Ù. They reduce the impact on your legs and joints while helping to avoid, or reduce, back pain. ±×µéÀº ´ç½ÅÀÇ ´Ù¸®¿Í °üÀýÀ»ÇÏ´Â µ¿¾È¿¡ ¹ÌÄ¡´Â ¿µÇâÀ» ÁÙÀÏ µµ¿òÀ» ÇÇÇϱâ À§ÇØ, ¶Ç´Â °¨¼Ò, Ç㸮 ÅëÁõ. Visit your local running store to get fitted by experts. ±ÍÇÏÀÇ Áö¿ªÀ» ½ÇÇà ÀúÀå¼Ò¸¦ ¹æ¹®ÇÏ¿© ¾òÀ» ºÙ¹ÚÀÌ Àü¹®ÇÕ´Ï´Ù. Having a good pair of running shoes will also make you feel like a runner which will give you added motivation during a 10k training program. ½Å¹ßÀ» ½ÇÇàÇÏ°í Áñ°Å¿î ½ÖÀÇ ÁÖÀÚ´Â ¶ÇÇÑ °°Àº ±âºÐÀÌ µ¿±â°¡ ÀԷµÈÁÖÁö Àϳ⠵¿¾È ÈÆ·Ã ÇÁ·Î±×·¥.

Below are two 10k training schedules. ¾Æ·¡´Â µÎ 10,000 ÈÆ·Ã ÀÏÁ¤À»ÇÕ´Ï´Ù. If you have already been running a little, then you can begin the 7-week schedule. ÀÌ¹Ì ½ÇÇàÁßÀÎ °æ¿ì¿¡´Â ¾à°£, ±×¸®°í 7 - ÁÖ°£ ÀÏÁ¤À» ½ÃÀÛÇÏ½Ç ¼öÀÖ½À´Ï´Ù. If you are new to running, then the 10-week schedule is a safe program to get you started and prepare you for a fun 10k race. »õ¸¦ ½ÇÇàÇÏ´Â °æ¿ì, ´ÙÀ½°ú 10 - ÁÖ ½ºÄÉÁÙÀº ¾ÈÀü ÇÁ·Î±×·¥À» ¾òÀ» ¼ö ÀϳâÀ» ½ÃÀÛÇÏ°í Áñ°Å¿î ·¹À̽º¸¦ ÁغñÇϼ¼¿ä.


7-Week 10k Training Schedule 7 - ÁÖ°£ 10,000 ÈÆ·Ã ÀÏÁ¤

Week 1: ÁÖ 1 :

Monday - Run 25 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 30 minutes, Friday - Off, Saturday - Run 3 miles, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 25 ºÐ, È­¿äÀÏ - ¶Ù¾î 2 ¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 30 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ¶Ù¾î 3¸¶ÀÏ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 2: ÁÖ 2 :

Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 45 minutes, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 30 ºÐ, È­¿äÀÏ - ¶Ù¾î 2 ¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 35 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ´Þ·Á 45 ºÐ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 3: ÁÖ 3 :

Monday - Run 40 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 40 minutes, Friday - Off, Saturday - Run 4 miles, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 40 ºÐ, È­¿äÀÏ - ¶Ù¾î 3¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 40 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ¶Ù¾î 4¸¶ÀÏ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 4: ÁÖ 4 :

Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 60 minutes, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 30 ºÐ, È­¿äÀÏ - ¶Ù¾î 2 ¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 35 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ´Þ·Á 60 ºÐ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 5: ÁÖ 5 :

Monday - Run 3 miles, Tuesday - Run 50 minutes, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 70 minutes, Sunday - Off ¿ù¿äÀÏ - ½ÇÇàÀ» 3¸¶ÀÏ, È­¿äÀÏ - ´Þ·Á 50 ºÐ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 35 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - 110À¸·Î ¶Û ºÐ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 6: ÁÖ 6 :

Monday - Run 20 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 20 minutes, Friday - Off, Saturday - Run 75 minutes, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 20 ºÐ, È­¿äÀÏ - ¶Ù¾î 3¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 20 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ¶Ù¾î 75ºÐ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 7: ÁÖ 7 :

Monday - Run 20 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Light 20 minute jog, Friday - Off, Saturday - Race Day, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 20 ºÐ, È­¿äÀÏ - ¶Ù¾î 2 ¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ºÒ 20ºÐ Á¶±ë, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - °æÁÖ ³¯, ÀÏ¿äÀÏ - ÇØÁ¦



 




10-Week 10k Training Schedule 10 - ÁÖ 10,000 ÈÆ·Ã ÀÏÁ¤

Week 1: ÁÖ 1 :

Monday - Run/Walk 15 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 15 minutes, Friday - Off, Saturday - Run/Walk 30 minutes, Sunday - Off ¿ù¿äÀÏ - ½ÇÇà / µµº¸ 15 ºÐ, È­¿äÀÏ - ½ÇÇà / µµº¸ 2 ¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ½ÇÇà / µµº¸ 15 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ½ÇÇà / µµº¸ 30 ºÐ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 2: ÁÖ 2 :

Monday - Run/Walk 20 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 20 minutes, Friday - Off, Saturday - Run/Walk 35 minutes, Sunday - Off ¿ù¿äÀÏ - ½ÇÇà / µµº¸ 20 ºÐ, È­¿äÀÏ - ½ÇÇà / µµº¸ 2 ¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ½ÇÇà / µµº¸ 20 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ½ÇÇà / µµº¸ 35 ºÐ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 3: ÁÖ 3 :

Monday - Run/Walk 25 minutes, Tuesday - Run/Walk 2 miles, Wednesday - Off, Thursday - Run/Walk 25 minutes, Friday - Off, Saturday - Run 30 minutes, Sunday - Off ¿ù¿äÀÏ - ½ÇÇà / µµº¸ 25 ºÐ, È­¿äÀÏ - ½ÇÇà / µµº¸ 2 ¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ½ÇÇà / µµº¸ 25 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ´Þ·Á 30 ºÐ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 4: ÁÖ 4 :

Monday - Run 25 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 30 minutes, Friday - Off, Saturday - Run 3 miles, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 25 ºÐ, È­¿äÀÏ - ¶Ù¾î 2 ¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 30 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ¶Ù¾î 3¸¶ÀÏ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 5: ÁÖ 5 :

Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 45 minutes, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 30 ºÐ, È­¿äÀÏ - ¶Ù¾î 2 ¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 35 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ´Þ·Á 45 ºÐ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 6: ÁÖ 6 :

Monday - Run 40 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 40 minutes, Friday - Off, Saturday - Run 4 miles, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 40 ºÐ, È­¿äÀÏ - ¶Ù¾î 3¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 40 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ¶Ù¾î 4¸¶ÀÏ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 7: ÁÖ 7 :

Monday - Run 30 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 60 minutes, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 30 ºÐ, È­¿äÀÏ - ¶Ù¾î 2 ¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 35 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ´Þ·Á 60 ºÐ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 8: ÁÖ 8 :

Monday - Run 3 miles, Tuesday - Run 50 minutes, Wednesday - Off, Thursday - Run 35 minutes, Friday - Off, Saturday - Run 70 minutes, Sunday - Off ¿ù¿äÀÏ - ½ÇÇàÀ» 3¸¶ÀÏ, È­¿äÀÏ - ´Þ·Á 50 ºÐ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 35 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - 110À¸·Î ¶Û ºÐ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 9: ÁÖ 9 :

Monday - Run 20 minutes, Tuesday - Run 3 miles, Wednesday - Off, Thursday - Run 20 minutes, Friday - Off, Saturday - Run 75 minutes, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 20 ºÐ, È­¿äÀÏ - ¶Ù¾î 3¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ´Þ·Á 20 ºÐ, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - ¶Ù¾î 75ºÐ, ÀÏ¿äÀÏ - ÇØÁ¦

Week 10: ÁÖ 10 :

Monday - Run 20 minutes, Tuesday - Run 2 miles, Wednesday - Off, Thursday - Light 20 minute jog, Friday - Off, Saturday - Race Day, Sunday - Off ¿ù¿äÀÏ - ´Þ·Á 20 ºÐ, È­¿äÀÏ - ¶Ù¾î 2 ¸¶ÀÏ, ¼ö¿äÀÏ - ÇØÁ¦, ¸ñ¿äÀÏ - ºÒ 20ºÐ Á¶±ë, ±Ý¿äÀÏ - ÇØÁ¦, Åä¿äÀÏ - °æÁÖ ³¯, ÀÏ¿äÀÏ - ÇØÁ¦




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