{"id":3016,"date":"2025-04-16T00:00:23","date_gmt":"2025-04-15T17:00:23","guid":{"rendered":"https:\/\/clubthethao.com\/?p=3016"},"modified":"2025-04-16T14:51:53","modified_gmt":"2025-04-16T07:51:53","slug":"sub-trong-chay-bo-la-gi","status":"publish","type":"post","link":"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/","title":{"rendered":"What is Sub in Running? Explanation of Running Terms"},"content":{"rendered":"<p>Trong c\u1ed9ng \u0111\u1ed3ng ch\u1ea1y b\u1ed9, h\u1eb3n b\u1ea1n \u0111\u00e3 t\u1eebng nghe \u0111\u1ebfn nh\u1eefng c\u1ee5m t\u1eeb nh\u01b0 &#8220;sub 4&#8221;, &#8220;HM sub 2&#8221;. V\u1eady <a title=\"sub trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/\"><strong>sub trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec?<\/strong><\/a> \u0110\u00f3 ch\u00ednh l\u00e0 thu\u1eadt ng\u1eef \u00e1m ch\u1ec9 vi\u1ec7c ho\u00e0n th\u00e0nh m\u1ed9t c\u1ef1 ly ch\u1ea1y n\u00e0o \u0111\u00f3 d\u01b0\u1edbi m\u1ed9t m\u1ed1c th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap b\u1ea1n gi\u1ea3i m\u00e3 \u00fd ngh\u0129a c\u1ee7a &#8220;sub&#8221; trong ch\u1ea1y b\u1ed9 v\u00e0 cung c\u1ea5p nh\u1eefng ki\u1ebfn th\u1ee9c, chi\u1ebfn l\u01b0\u1ee3c c\u1ea7n thi\u1ebft \u0111\u1ec3 chinh ph\u1ee5c nh\u1eefng c\u1ed9t m\u1ed1c t\u1ed1c \u0111\u1ed9 \u0111\u00e1ng m\u01a1 \u01b0\u1edbc.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Content<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewbox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewbox=\"0 0 24 24\" version=\"1.2\" baseprofile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#i-giai-nghia-chi-tiet-ve-%e2%80%9csub%e2%80%9d-trong-chay-bo\" >I. Gi\u1ea3i ngh\u0129a chi ti\u1ebft v\u1ec1 &#8220;sub&#8221; trong ch\u1ea1y b\u1ed9<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#sub-trong-chay-bo-la-gi%e2%80%8b\" >What is sub in running?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#cach-su-dung-thuat-ngu-%e2%80%9csub%e2%80%9d-trong-cac-cu-ly-chay-bo\" >C\u00e1ch s\u1eed d\u1ee5ng thu\u1eadt ng\u1eef &#8220;sub&#8221; trong c\u00e1c c\u1ef1 ly ch\u1ea1y b\u1ed9<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#ii-cac-moc-%e2%80%9csub%e2%80%9d-pho-bien-theo-tung-cu-ly\" >II. C\u00e1c m\u1ed1c &#8220;sub&#8221; ph\u1ed5 bi\u1ebfn theo t\u1eebng c\u1ef1 ly<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#marathon-42195-km\" >Marathon (42,195 km)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#ban-marathon-210975-km\" >B\u00e1n marathon (21,0975 km)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#cu-ly-ngan-5-km-va-10-km\" >C\u1ef1 ly ng\u1eafn: 5 km v\u00e0 10 km<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#iii-toc-do-ly-tuong-de-dat-tung-moc-%e2%80%9csub%e2%80%9d\" >III. T\u1ed1c \u0111\u1ed9 l\u00fd t\u01b0\u1edfng \u0111\u1ec3 \u0111\u1ea1t t\u1eebng m\u1ed1c &#8220;sub&#8221;<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#cong-thuc-xac-dinh-pace-muc-tieu\" >C\u00f4ng th\u1ee9c x\u00e1c \u0111\u1ecbnh pace m\u1ee5c ti\u00eau<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#bang-chuyen-doi-moc-thoi-gian-%e2%80%93-toc-do-tuong-ung\" >B\u1ea3ng chuy\u1ec3n \u0111\u1ed5i m\u1ed1c th\u1eddi gian \u2013 t\u1ed1c \u0111\u1ed9 t\u01b0\u01a1ng \u1ee9ng<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#iv-ke-hoach-chinh-phuc-cac-moc-%e2%80%9csub%e2%80%9d\" >IV. K\u1ebf ho\u1ea1ch chinh ph\u1ee5c c\u00e1c m\u1ed1c &#8220;sub&#8221;<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#giai-doan-chuan-bi-%e2%80%93-nen-tang-the-luc\" >Giai \u0111o\u1ea1n chu\u1ea9n b\u1ecb \u2013 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#phoi-hop-bai-tap-chuyen-sau-theo-muc-tieu\" >Ph\u1ed1i h\u1ee3p b\u00e0i t\u1eadp chuy\u00ean s\u00e2u theo m\u1ee5c ti\u00eau<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#ung-dung-cong-nghe-theo-doi-va-hieu-chinh\" >\u1ee8ng d\u1ee5ng c\u00f4ng ngh\u1ec7 theo d\u00f5i v\u00e0 hi\u1ec7u ch\u1ec9nh<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#v-cac-yeu-to-anh-huong-den-kha-nang-dat-%e2%80%9csub%e2%80%9d\" >V. C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng \u0111\u1ea1t &#8220;sub&#8221;<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#yeu-to-sinh-ly-va-co-dia\" >Y\u1ebfu t\u1ed1 sinh l\u00fd v\u00e0 c\u01a1 \u0111\u1ecba<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#phan-loai-theo-cap-do-runner\" >Ph\u00e2n lo\u1ea1i theo c\u1ea5p \u0111\u1ed9 runner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#tam-ly-dong-luc\" >T\u00e2m l\u00fd &amp; \u0111\u1ed9ng l\u1ef1c<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#vi-chien-luoc-thi-dau-gan-voi-tung-muc-tieu-%e2%80%9csub%e2%80%9d\" >VI. Chi\u1ebfn l\u01b0\u1ee3c thi \u0111\u1ea5u g\u1eafn v\u1edbi t\u1eebng m\u1ee5c ti\u00eau &#8220;sub&#8221;<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#quan-ly-chien-thuat-ngay-thi\" >Qu\u1ea3n l\u00fd chi\u1ebfn thu\u1eadt ng\u00e0y thi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#dinh-duong-%e2%80%93-hydration-%e2%80%93-trang-phuc-phu-hop\" >Dinh d\u01b0\u1ee1ng \u2013 Hydration \u2013 Trang ph\u1ee5c ph\u00f9 h\u1ee3p<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#tinh-huong-thuc-te-tu-cong-dong-runner\" >T\u00ecnh hu\u1ed1ng th\u1ef1c t\u1ebf t\u1eeb c\u1ed9ng \u0111\u1ed3ng runner<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#vii-so-sanh-phan-nhom-muc-tieu-%e2%80%9csub%e2%80%9d-%e2%80%93-dau-la-lo-trinh-phu-hop\" >VII. So s\u00e1nh &amp; ph\u00e2n nh\u00f3m m\u1ee5c ti\u00eau &#8220;sub&#8221; \u2013 \u0110\u00e2u l\u00e0 l\u1ed9 tr\u00ecnh ph\u00f9 h\u1ee3p?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/#ket-luan\" >Conclude<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"i-giai-nghia-chi-tiet-ve-%e2%80%9csub%e2%80%9d-trong-chay-bo\"><\/span>I. Gi\u1ea3i ngh\u0129a chi ti\u1ebft v\u1ec1 &#8220;sub&#8221; trong ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"sub-trong-chay-bo-la-gi%e2%80%8b\"><\/span>What is sub in running?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>&#8220;Sub&#8221; trong th\u1ec3 thao, \u0111\u1eb7c bi\u1ec7t l\u00e0 ch\u1ea1y b\u1ed9 v\u00e0 ba m\u00f4n ph\u1ed1i h\u1ee3p, l\u00e0 m\u1ed9t c\u00e1ch n\u00f3i ng\u1eafn g\u1ecdn, ph\u1ed5 bi\u1ebfn. N\u00f3 b\u1eaft ngu\u1ed3n t\u1eeb ch\u1eef &#8220;subtime,&#8221; c\u00f3 ngh\u0129a l\u00e0 &#8220;d\u01b0\u1edbi&#8221; m\u1ed9t m\u1ed1c th\u1eddi gian n\u00e0o \u0111\u00f3. Thay v\u00ec n\u00f3i &#8220;ch\u1ea1y marathon d\u01b0\u1edbi 4 gi\u1edd,&#8221; ng\u01b0\u1eddi ta s\u1ebd n\u00f3i &#8220;sub 4 marathon&#8221; (trong ti\u1ebfng Anh) ho\u1eb7c \u0111\u01a1n gi\u1ea3n l\u00e0 &#8220;ch\u1ea1y marathon sub 4&#8221; (trong ti\u1ebfng Vi\u1ec7t). T\u01b0\u01a1ng t\u1ef1, &#8220;ch\u1ea1y b\u00e1n marathon d\u01b0\u1edbi 2 gi\u1edd&#8221; s\u1ebd \u0111\u01b0\u1ee3c g\u1ecdi l\u00e0 &#8220;HM sub 2&#8221;.<\/p>\n<figure id=\"attachment_3063\" aria-describedby=\"caption-attachment-3063\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3063 size-full\" title=\"What is sub in running?\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-1.jpg\" alt=\"What is sub in running?\" width=\"600\" height=\"400\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-1.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-1-300x200.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-1-558x372.jpg 558w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-1-400x267.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3063\" class=\"wp-caption-text\">What is sub in running?<\/figcaption><\/figure>\n<p>Trong c\u1ed9ng \u0111\u1ed3ng runner, &#8220;sub&#8221; kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t thu\u1eadt ng\u1eef. N\u00f3 c\u00f2n l\u00e0 m\u1ed9t bi\u1ec3u t\u01b0\u1ee3ng, m\u1ed9t c\u1ed9t m\u1ed1c c\u00e1 nh\u00e2n, m\u1ed9t th\u01b0\u1edbc \u0111o tr\u00ecnh \u0111\u1ed9 th\u1ec3 l\u1ef1c v\u00e0 l\u00e0 m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp c\u1ee5 th\u1ec3. Vi\u1ec7c \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed9t m\u1ed1c &#8220;sub&#8221; n\u00e0o \u0111\u00f3 kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 ho\u00e0n th\u00e0nh cu\u1ed9c \u0111ua m\u00e0 c\u00f2n l\u00e0 minh ch\u1ee9ng cho s\u1ef1 ki\u00ean tr\u00ec, n\u1ed7 l\u1ef1c v\u00e0 kh\u1ea3 n\u0103ng v\u01b0\u1ee3t qua gi\u1edbi h\u1ea1n c\u1ee7a b\u1ea3n th\u00e2n. V\u00ed d\u1ee5, khi m\u1ed9t ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ch\u1ea1y b\u1ed9, m\u1ee5c ti\u00eau &#8220;5K sub 30&#8221; (ch\u1ea1y 5km d\u01b0\u1edbi 30 ph\u00fat) c\u00f3 th\u1ec3 l\u00e0 m\u1ed9t \u0111\u1ed9ng l\u1ef1c l\u1edbn \u0111\u1ec3 h\u1ecd t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9 h\u01a1n. Ho\u1eb7c v\u1edbi nh\u1eefng runner kinh nghi\u1ec7m, vi\u1ec7c chinh ph\u1ee5c &#8220;marathon sub 3&#8221; l\u00e0 m\u1ed9t th\u1eed th\u00e1ch kh\u1eb3ng \u0111\u1ecbnh \u0111\u1eb3ng c\u1ea5p v\u00e0 s\u1ef1 chuy\u00ean nghi\u1ec7p.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"cach-su-dung-thuat-ngu-%e2%80%9csub%e2%80%9d-trong-cac-cu-ly-chay-bo\"><\/span>C\u00e1ch s\u1eed d\u1ee5ng thu\u1eadt ng\u1eef &#8220;sub&#8221; trong c\u00e1c c\u1ef1 ly ch\u1ea1y b\u1ed9<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>C\u1ea5u tr\u00fac chung khi s\u1eed d\u1ee5ng &#8220;sub&#8221; l\u00e0: sub + m\u1ed1c th\u1eddi gian (v\u00ed d\u1ee5: Sub 4h marathon, HM sub 2, 5K sub 25). Thu\u1eadt ng\u1eef n\u00e0y \u0111\u01b0\u1ee3c d\u00f9ng \u0111\u1ec3 di\u1ec5n t\u1ea3 vi\u1ec7c ho\u00e0n th\u00e0nh m\u1ed9t c\u1ef1 ly ch\u1ea1y d\u01b0\u1edbi m\u1ed1c th\u1eddi gian c\u1ee5 th\u1ec3 \u0111\u00f3. \u0110i\u1ec1u quan tr\u1ecdng c\u1ea7n ph\u00e2n bi\u1ec7t l\u00e0 &#8220;sub&#8221; kh\u00e1c v\u1edbi PB (Personal Best) hay PR (Personal Record). PB\/PR ch\u1ec9 \u0111\u01a1n gi\u1ea3n l\u00e0 th\u00e0nh t\u00edch t\u1ed1t nh\u1ea5t m\u00e0 m\u1ed9t runner t\u1eebng \u0111\u1ea1t \u0111\u01b0\u1ee3c, trong khi &#8220;sub&#8221; l\u00e0 m\u1ee5c ti\u00eau h\u01b0\u1edbng \u0111\u1ebfn, l\u00e0 &#8220;ng\u01b0\u1ee1ng&#8221; m\u00e0 runner mu\u1ed1n v\u01b0\u1ee3t qua.<\/p>\n<p>Trong v\u0103n h\u00f3a c\u1ee7a c\u1ed9ng \u0111\u1ed3ng ch\u1ea1y b\u1ed9, &#8220;sub&#8221; th\u01b0\u1eddng xu\u1ea5t hi\u1ec7n trong c\u00e1c nh\u00f3m luy\u1ec7n t\u1eadp online v\u00e0 offline. C\u00e1c runner s\u1ebd c\u00f9ng nhau \u0111\u1eb7t m\u1ee5c ti\u00eau, chia s\u1ebb kinh nghi\u1ec7m v\u00e0 c\u1ed5 v\u0169 l\u1eabn nhau \u0111\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng m\u1ed1c &#8220;sub&#8221; m\u00e0 h\u1ecd mong mu\u1ed1n. Vi\u1ec7c tham gia v\u00e0o nh\u1eefng nh\u00f3m n\u00e0y kh\u00f4ng ch\u1ec9 gi\u00fap t\u0103ng \u0111\u1ed9ng l\u1ef1c m\u00e0 c\u00f2n cung c\u1ea5p ki\u1ebfn th\u1ee9c v\u00e0 k\u1ef9 n\u0103ng c\u1ea7n thi\u1ebft \u0111\u1ec3 c\u1ea3i thi\u1ec7n th\u00e0nh t\u00edch. H\u01a1n th\u1ebf n\u1eefa, sau khi \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ed9t c\u1ed9t m\u1ed1c &#8220;sub&#8221;, c\u00e1c runner th\u01b0\u1eddng c\u00f3 xu h\u01b0\u1edbng t\u1ef1 \u0111\u1eb7t ra nh\u1eefng th\u1eed th\u00e1ch m\u1edbi, nh\u1eefng m\u1ee5c ti\u00eau cao h\u01a1n \u0111\u1ec3 ti\u1ebfp t\u1ee5c ph\u00e1t tri\u1ec3n b\u1ea3n th\u00e2n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"ii-cac-moc-%e2%80%9csub%e2%80%9d-pho-bien-theo-tung-cu-ly\"><\/span>II. C\u00e1c m\u1ed1c &#8220;sub&#8221; ph\u1ed5 bi\u1ebfn theo t\u1eebng c\u1ef1 ly<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Ch\u1ea1y b\u1ed9 l\u00e0 m\u1ed9t m\u00f4n th\u1ec3 thao \u0111a d\u1ea1ng v\u1edbi nhi\u1ec1u c\u1ef1 ly kh\u00e1c nhau, t\u1eeb nh\u1eefng c\u1ef1 ly ng\u1eafn nh\u01b0 5km, 10km \u0111\u1ebfn nh\u1eefng c\u1ef1 ly d\u00e0i nh\u01b0 b\u00e1n marathon v\u00e0 marathon. M\u1ed7i c\u1ef1 ly l\u1ea1i c\u00f3 nh\u1eefng m\u1ed1c &#8220;sub&#8221; ph\u1ed5 bi\u1ebfn, t\u01b0\u1ee3ng tr\u01b0ng cho nh\u1eefng c\u1ea5p \u0111\u1ed9 kh\u00e1c nhau v\u1ec1 th\u1ec3 l\u1ef1c v\u00e0 kinh nghi\u1ec7m. Vi\u1ec7c hi\u1ec3u r\u00f5 nh\u1eefng m\u1ed1c &#8220;sub&#8221; n\u00e0y s\u1ebd gi\u00fap b\u1ea1n x\u00e1c \u0111\u1ecbnh m\u1ee5c ti\u00eau ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng c\u1ee7a m\u00ecnh v\u00e0 x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp hi\u1ec7u qu\u1ea3.<\/p>\n<figure id=\"attachment_3064\" aria-describedby=\"caption-attachment-3064\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3064 size-full\" title=\"C\u00e1c m\u1ed1c &quot;sub&quot; ph\u1ed5 bi\u1ebfn theo t\u1eebng c\u1ef1 ly\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-2.jpg\" alt=\"C\u00e1c m\u1ed1c &quot;sub&quot; ph\u1ed5 bi\u1ebfn theo t\u1eebng c\u1ef1 ly\" width=\"600\" height=\"400\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-2.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-2-300x200.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-2-558x372.jpg 558w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-2-400x267.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3064\" class=\"wp-caption-text\">C\u00e1c m\u1ed1c &#8220;sub&#8221; ph\u1ed5 bi\u1ebfn theo t\u1eebng c\u1ef1 ly<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"marathon-42195-km\"><\/span>Marathon (42,195 km)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Marathon t\u1eeb l\u00e2u \u0111\u00e3 \u0111\u01b0\u1ee3c xem l\u00e0 chu\u1ea9n m\u1ef1c c\u1ee7a th\u1ec3 thao \u0111\u01b0\u1eddng d\u00e0i, m\u1ed9t th\u1eed th\u00e1ch \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec, b\u1ec1n b\u1ec9 v\u00e0 m\u1ed9t \u00fd ch\u00ed s\u1eaft \u0111\u00e1. Ho\u00e0n th\u00e0nh marathon \u0111\u00e3 l\u00e0 m\u1ed9t th\u00e0nh t\u00edch \u0111\u00e1ng t\u1ef1 h\u00e0o, nh\u01b0ng chinh ph\u1ee5c nh\u1eefng m\u1ed1c &#8220;sub&#8221; l\u1ea1i l\u00e0 m\u1ed9t \u0111\u1eb3ng c\u1ea5p kh\u00e1c. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 m\u1ed9t s\u1ed1 m\u1ed1c &#8220;sub&#8221; ph\u1ed5 bi\u1ebfn trong marathon:<\/p>\n<ul>\n<li><strong>Sub 4h (d\u01b0\u1edbi 4 ti\u1ebfng):<\/strong> \u0110\u00e2y l\u00e0 c\u1ed9t m\u1ed1c m\u00e0 nhi\u1ec1u runner m\u1edbi b\u1eaft \u0111\u1ea7u h\u01b0\u1edbng \u0111\u1ebfn. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c &#8220;sub 4,&#8221; b\u1ea1n c\u1ea7n duy tr\u00ec pace trung b\u00ecnh kho\u1ea3ng 6:00\/km. \u0110\u00e2y kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ee5c ti\u00eau v\u1ec1 t\u1ed1c \u0111\u1ed9, m\u00e0 c\u00f2n l\u00e0 minh ch\u1ee9ng cho s\u1ef1 chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng v\u1ec1 th\u1ec3 l\u1ef1c, dinh d\u01b0\u1ee1ng v\u00e0 chi\u1ebfn thu\u1eadt. N\u00f3 th\u1ec3 hi\u1ec7n ng\u01b0\u1eddi ch\u1ea1y c\u00f3 kh\u1ea3 n\u0103ng duy tr\u00ec m\u1ed9t t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh trong su\u1ed1t 42km.<\/li>\n<li><strong>Sub 3h30 (d\u01b0\u1edbi 3 ti\u1ebfng 30 ph\u00fat):<\/strong> C\u1ed9t m\u1ed1c n\u00e0y \u0111\u00f2i h\u1ecfi tr\u00ecnh \u0111\u1ed9 cao h\u01a1n, v\u1edbi pace trung b\u00ecnh kho\u1ea3ng 5:00\/km. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c n\u00f3, b\u1ea1n c\u1ea7n c\u00f3 kinh nghi\u1ec7m ch\u1ea1y b\u1ed9 \u0111\u01b0\u1eddng d\u00e0i, m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh luy\u1ec7n t\u1eadp chuy\u00ean nghi\u1ec7p v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t t\u1ed1c \u0111\u1ed9 t\u1ed1t.<\/li>\n<li><strong>Sub 3h (d\u01b0\u1edbi 3 ti\u1ebfng):<\/strong> \u0110\u00e2y l\u00e0 &#8220;ch\u00e9n th\u00e1nh&#8221; c\u1ee7a nhi\u1ec1u runner marathon. &#8220;Sub 3&#8221; kh\u00f4ng ch\u1ec9 l\u00e0 m\u1ed9t th\u00e0nh t\u00edch m\u00e0 c\u00f2n l\u00e0 bi\u1ec3u t\u01b0\u1ee3ng c\u1ee7a s\u1ef1 chuy\u00ean nghi\u1ec7p v\u00e0 \u0111\u1eb3ng c\u1ea5p. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c n\u00f3, b\u1ea1n c\u1ea7n c\u00f3 th\u1ec3 l\u1ef1c v\u01b0\u1ee3t tr\u1ed9i, k\u1ef9 thu\u1eadt ch\u1ea1y ho\u00e0n h\u1ea3o v\u00e0 m\u1ed9t tinh th\u1ea7n th\u00e9p. Pace trung b\u00ecnh c\u1ea7n duy tr\u00ec l\u00e0 kho\u1ea3ng 4:15\/km.<\/li>\n<\/ul>\n<p>\u00dd ngh\u0129a chi\u1ebfn thu\u1eadt c\u1ee7a t\u1eebng m\u1ed1c &#8220;sub&#8221; c\u0169ng kh\u00e1c nhau. V\u1edbi &#8220;sub 4,&#8221; chi\u1ebfn l\u01b0\u1ee3c pacing (ph\u00e2n b\u1ed5 s\u1ee9c l\u1ef1c) h\u1ee3p l\u00fd l\u00e0 y\u1ebfu t\u1ed1 then ch\u1ed1t. B\u1ea1n c\u1ea7n duy tr\u00ec m\u1ed9t t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh t\u1eeb \u0111\u1ea7u \u0111\u1ebfn cu\u1ed1i, tr\u00e1nh ch\u1ea1y qu\u00e1 nhanh \u1edf nh\u1eefng km \u0111\u1ea7u ti\u00ean. V\u1edbi &#8220;sub 3,&#8221; chi\u1ebfn l\u01b0\u1ee3c output (t\u1ed1i \u01b0u h\u00f3a n\u0103ng l\u01b0\u1ee3ng) tr\u1edf n\u00ean quan tr\u1ecdng h\u01a1n. B\u1ea1n c\u1ea7n bi\u1ebft c\u00e1ch s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng hi\u1ec7u qu\u1ea3, tr\u00e1nh l\u00e3ng ph\u00ed v\u00e0 duy tr\u00ec t\u1ed1c \u0111\u1ed9 cao trong su\u1ed1t cu\u1ed9c \u0111ua. T\u1ec9 l\u1ec7 ng\u01b0\u1eddi ho\u00e0n th\u00e0nh t\u1eebng ng\u01b0\u1ee1ng c\u0169ng kh\u00e1c nhau. &#8220;Sub 4&#8221; l\u00e0 m\u1ee5c ti\u00eau m\u00e0 nhi\u1ec1u runner c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c v\u1edbi s\u1ef1 luy\u1ec7n t\u1eadp ch\u0103m ch\u1ec9. &#8220;Sub 3h30&#8221; v\u00e0 &#8220;sub 3&#8221; l\u1ea1i l\u00e0 nh\u1eefng th\u1eed th\u00e1ch kh\u00f3 kh\u0103n h\u01a1n, \u0111\u00f2i h\u1ecfi s\u1ef1 \u0111\u1ea7u t\u01b0 l\u1edbn v\u1ec1 th\u1eddi gian v\u00e0 c\u00f4ng s\u1ee9c.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"ban-marathon-210975-km\"><\/span>B\u00e1n marathon (21,0975 km)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>B\u00e1n marathon l\u00e0 m\u1ed9t c\u1ef1 ly ph\u1ed5 bi\u1ebfn, ph\u00f9 h\u1ee3p v\u1edbi nhi\u1ec1u \u0111\u1ed1i t\u01b0\u1ee3ng runner, t\u1eeb ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u \u0111\u1ebfn ng\u01b0\u1eddi c\u00f3 kinh nghi\u1ec7m. \u0110\u00e2y l\u00e0 m\u1ed9t b\u01b0\u1edbc \u0111\u1ec7m quan tr\u1ecdng \u0111\u1ec3 chu\u1ea9n b\u1ecb cho marathon, \u0111\u1ed3ng th\u1eddi c\u0169ng l\u00e0 m\u1ed9t th\u1eed th\u00e1ch th\u00fa v\u1ecb \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 v\u00e0 s\u1ee9c b\u1ec1n. C\u00e1c m\u1ed1c &#8220;sub&#8221; ph\u1ed5 bi\u1ebfn trong b\u00e1n marathon bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>HM sub 2h (d\u01b0\u1edbi 2 ti\u1ebfng):<\/strong> T\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi pace trung b\u00ecnh kho\u1ea3ng 5:41\/km, \u0111\u00e2y l\u00e0 m\u1ed9t m\u1ee5c ti\u00eau kh\u1ea3 thi cho nhi\u1ec1u runner m\u1edbi b\u1eaft \u0111\u1ea7u. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c &#8220;HM sub 2,&#8221; b\u1ea1n c\u1ea7n x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c t\u1ed1t, t\u1eadp luy\u1ec7n c\u00e1c b\u00e0i ch\u1ea1y d\u00e0i v\u00e0 l\u00e0m quen v\u1edbi vi\u1ec7c duy tr\u00ec t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh.<\/li>\n<li><strong>HM sub 1h45 (d\u01b0\u1edbi 1 ti\u1ebfng 45 ph\u00fat):<\/strong> V\u1edbi pace trung b\u00ecnh kho\u1ea3ng 5:00\/km, &#8220;HM sub 1h45&#8221; \u0111\u00f2i h\u1ecfi tr\u00ecnh \u0111\u1ed9 cao h\u01a1n. B\u1ea1n c\u1ea7n t\u1eadp luy\u1ec7n c\u00e1c b\u00e0i ch\u1ea1y t\u1ed1c \u0111\u1ed9, c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n v\u00e0 ch\u00fa tr\u1ecdng \u0111\u1ebfn dinh d\u01b0\u1ee1ng v\u00e0 ph\u1ee5c h\u1ed3i.<\/li>\n<li><strong>HM sub 1h30 (d\u01b0\u1edbi 1 ti\u1ebfng 30 ph\u00fat):<\/strong> \u0110\u00e2y l\u00e0 m\u1ed9t th\u1eed th\u00e1ch kh\u00f3 kh\u0103n, \u0111\u00f2i h\u1ecfi pace trung b\u00ecnh kho\u1ea3ng 4:15\/km. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c &#8220;HM sub 1h30,&#8221; b\u1ea1n c\u1ea7n c\u00f3 kinh nghi\u1ec7m ch\u1ea1y b\u1ed9 l\u00e2u n\u0103m, m\u1ed9t ch\u01b0\u01a1ng tr\u00ecnh luy\u1ec7n t\u1eadp chuy\u00ean nghi\u1ec7p v\u00e0 kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t t\u1ed1c \u0111\u1ed9 tuy\u1ec7t v\u1eddi.<\/li>\n<\/ul>\n<p>B\u00e1n marathon \u0111\u01b0\u1ee3c xem l\u00e0 &#8220;n\u1ec1n t\u1ea3ng gi\u1eefa&#8221; cho nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n chinh ph\u1ee5c marathon sau n\u00e0y. Vi\u1ec7c \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng m\u1ed1c &#8220;sub&#8221; trong b\u00e1n marathon kh\u00f4ng ch\u1ec9 gi\u00fap b\u1ea1n c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 v\u00e0 s\u1ee9c b\u1ec1n m\u00e0 c\u00f2n gi\u00fap b\u1ea1n l\u00e0m quen v\u1edbi nh\u1eefng chi\u1ebfn thu\u1eadt pacing v\u00e0 dinh d\u01b0\u1ee1ng c\u1ea7n thi\u1ebft cho marathon.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"cu-ly-ngan-5-km-va-10-km\"><\/span>C\u1ef1 ly ng\u1eafn: 5 km v\u00e0 10 km<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>C\u1ef1 ly ng\u1eafn nh\u01b0 5km v\u00e0 10km l\u00e0 nh\u1eefng l\u1ef1a ch\u1ecdn tuy\u1ec7t v\u1eddi cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u ho\u1eb7c nh\u1eefng ng\u01b0\u1eddi mu\u1ed1n c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9. C\u00e1c m\u1ed1c &#8220;sub&#8221; ph\u1ed5 bi\u1ebfn trong c\u1ef1 ly ng\u1eafn l\u00e0:<\/p>\n<ul>\n<li><strong>Sub 25 ph\u00fat 5K:<\/strong> \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau n\u00e0y, b\u1ea1n c\u1ea7n duy tr\u00ec pace trung b\u00ecnh kho\u1ea3ng 5:00\/km. \u0110\u00e2y l\u00e0 m\u1ed9t m\u1ee5c ti\u00eau kh\u1ea3 thi cho nh\u1eefng runner c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c t\u1ed1t v\u00e0 t\u1eadp luy\u1ec7n ch\u0103m ch\u1ec9.<\/li>\n<li><strong>Sub 20 ph\u00fat 5K:<\/strong> \u0110\u00e2y l\u00e0 m\u1ed9t th\u00e0nh t\u00edch r\u1ea5t cao, \u0111\u00f2i h\u1ecfi pace trung b\u00ecnh kho\u1ea3ng 4:00\/km. \u0110\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c n\u00f3, b\u1ea1n c\u1ea7n c\u00f3 t\u1ed1c \u0111\u1ed9 v\u00e0 s\u1ee9c b\u1ec1n v\u01b0\u1ee3t tr\u1ed9i.<\/li>\n<li><strong>Sub 50 ph\u00fat 10K:<\/strong> T\u01b0\u01a1ng \u0111\u01b0\u01a1ng v\u1edbi pace trung b\u00ecnh kho\u1ea3ng 5:00\/km, \u0111\u00e2y l\u00e0 m\u1ed9t m\u1ee5c ti\u00eau kh\u00e1 th\u00e1ch th\u1ee9c, \u0111\u00f2i h\u1ecfi s\u1ef1 ki\u00ean tr\u00ec v\u00e0 n\u1ed7 l\u1ef1c trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp.<\/li>\n<\/ul>\n<p>Vi\u1ec7c chinh ph\u1ee5c c\u00e1c m\u1ed1c &#8220;sub&#8221; trong c\u1ef1 ly ng\u1eafn gi\u00fap c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 (speed-endurance) v\u00e0 l\u00e0m n\u1ec1n t\u1ea3ng cho nh\u1eefng m\u1ee5c ti\u00eau d\u00e0i h\u01a1i h\u01a1n, ch\u1eb3ng h\u1ea1n nh\u01b0 &#8220;sub 4 marathon.&#8221; V\u00ed d\u1ee5, m\u1ed9t runner m\u1edbi b\u1eaft \u0111\u1ea7u c\u00f3 th\u1ec3 \u0111\u1eb7t m\u1ee5c ti\u00eau &#8220;5K sub 30,&#8221; sau \u0111\u00f3 n\u00e2ng l\u00ean &#8220;5K sub 25&#8221; v\u00e0 &#8220;10K sub 50&#8221; tr\u01b0\u1edbc khi chuy\u1ec3n sang luy\u1ec7n t\u1eadp cho b\u00e1n marathon ho\u1eb7c marathon.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"iii-toc-do-ly-tuong-de-dat-tung-moc-%e2%80%9csub%e2%80%9d\"><\/span>III. T\u1ed1c \u0111\u1ed9 l\u00fd t\u01b0\u1edfng \u0111\u1ec3 \u0111\u1ea1t t\u1eebng m\u1ed1c &#8220;sub&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure id=\"attachment_3065\" aria-describedby=\"caption-attachment-3065\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3065 size-full\" title=\"T\u1ed1c \u0111\u1ed9 l\u00fd t\u01b0\u1edfng \u0111\u1ec3 \u0111\u1ea1t t\u1eebng m\u1ed1c &quot;sub&quot;\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-3.jpg\" alt=\"T\u1ed1c \u0111\u1ed9 l\u00fd t\u01b0\u1edfng \u0111\u1ec3 \u0111\u1ea1t t\u1eebng m\u1ed1c &quot;sub&quot;\" width=\"600\" height=\"429\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-3.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-3-300x215.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-3-520x372.jpg 520w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-3-400x286.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3065\" class=\"wp-caption-text\">T\u1ed1c \u0111\u1ed9 l\u00fd t\u01b0\u1edfng \u0111\u1ec3 \u0111\u1ea1t t\u1eebng m\u1ed1c &#8220;sub&#8221;<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"cong-thuc-xac-dinh-pace-muc-tieu\"><\/span>C\u00f4ng th\u1ee9c x\u00e1c \u0111\u1ecbnh pace m\u1ee5c ti\u00eau<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0110\u1ec3 chinh ph\u1ee5c m\u1ed9t m\u1ed1c &#8220;sub&#8221; n\u00e0o \u0111\u00f3, vi\u1ec7c x\u00e1c \u0111\u1ecbnh pace m\u1ee5c ti\u00eau l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. Pace l\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1ea1y, th\u01b0\u1eddng \u0111\u01b0\u1ee3c t\u00ednh b\u1eb1ng th\u1eddi gian ho\u00e0n th\u00e0nh m\u1ed9t \u0111\u01a1n v\u1ecb kho\u1ea3ng c\u00e1ch (v\u00ed d\u1ee5: ph\u00fat\/km). C\u00f4ng th\u1ee9c c\u01a1 b\u1ea3n \u0111\u1ec3 t\u00ednh pace m\u1ee5c ti\u00eau l\u00e0:<\/p>\n<ul>\n<li><strong>Pace (ph\u00fat\/km) = Th\u1eddi gian m\u1ee5c ti\u00eau \/ Qu\u00e3ng \u0111\u01b0\u1eddng<\/strong><\/li>\n<\/ul>\n<p>Tuy nhi\u00ean, b\u1ea1n n\u00ean l\u00e0m tr\u00f2n s\u1ed1 m\u1ed9t ch\u00fat \u0111\u1ec3 tr\u00e1nh t\u00ednh sai khi thi \u0111\u1ea5u th\u1ef1c t\u1ebf. V\u00ed d\u1ee5:<\/p>\n<ul>\n<li><strong>HM sub 2h = 2 gi\u1edd \/ 21.0975 km = 5:40.3 ph\u00fat\/km (l\u00e0m tr\u00f2n th\u00e0nh 5:41\/km)<\/strong><\/li>\n<li><strong>Marathon sub 4h = 4 gi\u1edd \/ 42.195 km = 5:40.3 ph\u00fat\/km (l\u00e0m tr\u00f2n th\u00e0nh ~6:00\/km)<\/strong><\/li>\n<\/ul>\n<p>Hi\u1ec7n nay, c\u00f3 r\u1ea5t nhi\u1ec1u \u1ee9ng d\u1ee5ng tr\u00ean \u0111\u1ed3ng h\u1ed3 th\u00f4ng minh nh\u01b0 Garmin, Strava gi\u00fap b\u1ea1n chuy\u1ec3n \u0111\u1ed5i nhanh ch\u00f3ng gi\u1eefa m\u1ed1c th\u1eddi gian v\u00e0 t\u1ed1c \u0111\u1ed9 t\u01b0\u01a1ng \u1ee9ng.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"bang-chuyen-doi-moc-thoi-gian-%e2%80%93-toc-do-tuong-ung\"><\/span>B\u1ea3ng chuy\u1ec3n \u0111\u1ed5i m\u1ed1c th\u1eddi gian \u2013 t\u1ed1c \u0111\u1ed9 t\u01b0\u01a1ng \u1ee9ng<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3ng chuy\u1ec3n \u0111\u1ed5i m\u1ed1c th\u1eddi gian &#8211; t\u1ed1c \u0111\u1ed9 t\u01b0\u01a1ng \u1ee9ng cho m\u1ed9t s\u1ed1 c\u1ef1 ly ph\u1ed5 bi\u1ebfn:<\/p>\n<table>\n<tbody>\n<tr>\n<th>Distance<\/th>\n<th>M\u1ed1c th\u1eddi gian<\/th>\n<th>T\u1ed1c \u0111\u1ed9 y\u00eau c\u1ea7u (ph\u00fat\/km)<\/th>\n<th>M\u1ee9c \u0111\u1ed9 kh\u00f3<\/th>\n<\/tr>\n<tr>\n<td>5K<\/td>\n<td>Sub 30<\/td>\n<td>6:00<\/td>\n<td>D\u1ec5<\/td>\n<\/tr>\n<tr>\n<td>5K<\/td>\n<td>Sub 25<\/td>\n<td>5:00<\/td>\n<td>V\u1eeba<\/td>\n<\/tr>\n<tr>\n<td>5K<\/td>\n<td>Sub 20<\/td>\n<td>4:00<\/td>\n<td>Kh\u00f3<\/td>\n<\/tr>\n<tr>\n<td>10K<\/td>\n<td>Sub 60<\/td>\n<td>6:00<\/td>\n<td>D\u1ec5<\/td>\n<\/tr>\n<tr>\n<td>10K<\/td>\n<td>Sub 50<\/td>\n<td>5:00<\/td>\n<td>V\u1eeba<\/td>\n<\/tr>\n<tr>\n<td>HM<\/td>\n<td>Sub 2h<\/td>\n<td>5:41<\/td>\n<td>D\u1ec5<\/td>\n<\/tr>\n<tr>\n<td>HM<\/td>\n<td>Sub 1h45<\/td>\n<td>5:00<\/td>\n<td>V\u1eeba<\/td>\n<\/tr>\n<tr>\n<td>HM<\/td>\n<td>Sub 1h30<\/td>\n<td>4:15<\/td>\n<td>Kh\u00f3<\/td>\n<\/tr>\n<tr>\n<td>Marathon<\/td>\n<td>Sub 4h<\/td>\n<td>~6:00<\/td>\n<td>V\u1eeba<\/td>\n<\/tr>\n<tr>\n<td>Marathon<\/td>\n<td>Sub 3h30<\/td>\n<td>~5:00<\/td>\n<td>Kh\u00f3<\/td>\n<\/tr>\n<tr>\n<td>Marathon<\/td>\n<td>Sub 3h<\/td>\n<td>~4:15<\/td>\n<td>R\u1ea5t kh\u00f3<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>B\u1ea3ng n\u00e0y kh\u00f4ng ch\u1ec9 cung c\u1ea5p th\u00f4ng tin v\u1ec1 t\u1ed1c \u0111\u1ed9 c\u1ea7n thi\u1ebft m\u00e0 c\u00f2n \u0111\u00e1nh gi\u00e1 m\u1ee9c \u0111\u1ed9 kh\u00f3 c\u1ee7a t\u1eebng m\u1ee5c ti\u00eau, gi\u00fap b\u1ea1n l\u1ef1a ch\u1ecdn m\u1ee5c ti\u00eau ph\u00f9 h\u1ee3p v\u1edbi kh\u1ea3 n\u0103ng c\u1ee7a m\u00ecnh.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"iv-ke-hoach-chinh-phuc-cac-moc-%e2%80%9csub%e2%80%9d\"><\/span>IV. K\u1ebf ho\u1ea1ch chinh ph\u1ee5c c\u00e1c m\u1ed1c &#8220;sub&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Chinh ph\u1ee5c c\u00e1c m\u1ed1c &#8220;sub&#8221; kh\u00f4ng ph\u1ea3i l\u00e0 m\u1ed9t vi\u1ec7c d\u1ec5 d\u00e0ng m\u00e0 \u0111\u00f2i h\u1ecfi m\u1ed9t k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp b\u00e0i b\u1ea3n v\u00e0 khoa h\u1ecdc. K\u1ebf ho\u1ea1ch n\u00e0y c\u1ea7n bao g\u1ed3m c\u00e1c giai \u0111o\u1ea1n chu\u1ea9n b\u1ecb, c\u00e1c b\u00e0i t\u1eadp chuy\u00ean s\u00e2u v\u00e0 vi\u1ec7c \u1ee9ng d\u1ee5ng c\u00f4ng ngh\u1ec7 \u0111\u1ec3 theo d\u00f5i v\u00e0 hi\u1ec7u ch\u1ec9nh.<\/p>\n<figure id=\"attachment_3066\" aria-describedby=\"caption-attachment-3066\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3066 size-full\" title=\"K\u1ebf ho\u1ea1ch chinh ph\u1ee5c c\u00e1c m\u1ed1c &quot;sub&quot;\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-4.jpg\" alt=\"K\u1ebf ho\u1ea1ch chinh ph\u1ee5c c\u00e1c m\u1ed1c &quot;sub&quot;\" width=\"600\" height=\"399\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-4.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-4-300x200.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-4-559x372.jpg 559w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-4-400x266.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3066\" class=\"wp-caption-text\">K\u1ebf ho\u1ea1ch chinh ph\u1ee5c c\u00e1c m\u1ed1c &#8220;sub&#8221;<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"giai-doan-chuan-bi-%e2%80%93-nen-tang-the-luc\"><\/span>Giai \u0111o\u1ea1n chu\u1ea9n b\u1ecb \u2013 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Giai \u0111o\u1ea1n chu\u1ea9n b\u1ecb l\u00e0 giai \u0111o\u1ea1n quan tr\u1ecdng nh\u1ea5t, gi\u00fap b\u1ea1n x\u00e2y d\u1ef1ng n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c v\u1eefng ch\u1eafc tr\u01b0\u1edbc khi b\u01b0\u1edbc v\u00e0o c\u00e1c b\u00e0i t\u1eadp chuy\u00ean s\u00e2u. Trong giai \u0111o\u1ea1n n\u00e0y, b\u1ea1n c\u1ea7n t\u1eadp trung v\u00e0o:<\/p>\n<ul>\n<li><strong>Weekly mileage (qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y h\u00e0ng tu\u1ea7n) t\u1ed1i thi\u1ec3u:<\/strong> T\u00f9y thu\u1ed9c v\u00e0o c\u1ef1 ly m\u1ee5c ti\u00eau, b\u1ea1n c\u1ea7n \u0111\u1ea3m b\u1ea3o ch\u1ea1y \u0111\u1ee7 s\u1ed1 km m\u1ed7i tu\u1ea7n. V\u00ed d\u1ee5, \u0111\u1ec3 chu\u1ea9n b\u1ecb cho marathon, b\u1ea1n c\u1ea7n ch\u1ea1y \u00edt nh\u1ea5t 40-70 km m\u1ed7i tu\u1ea7n. L\u01b0u \u00fd c\u1ea7n t\u0103ng mileage t\u1eeb t\u1eeb, \u00e1p d\u1ee5ng nguy\u00ean t\u1eafc +10% m\u1ed7i tu\u1ea7n \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/li>\n<li><strong>Nguy\u00ean t\u1eafc t\u0103ng t\u1ea3i:<\/strong> Qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y h\u00e0ng tu\u1ea7n kh\u00f4ng n\u00ean thay \u0111\u1ed5i \u0111\u1ed9t ng\u1ed9t, m\u00e0 c\u1ea7n t\u0103ng t\u1eeb t\u1eeb theo nguy\u00ean t\u1eafc +10% m\u1ed7i tu\u1ea7n. V\u00ed d\u1ee5, n\u1ebfu tu\u1ea7n n\u00e0y b\u1ea1n ch\u1ea1y 40 km, th\u00ec tu\u1ea7n sau b\u1ea1n c\u00f3 th\u1ec3 t\u0103ng l\u00ean 44 km. Tuy\u1ec7t \u0111\u1ed1i kh\u00f4ng n\u00ean t\u0103ng qu\u00e1 nhanh, v\u00ec c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng do qu\u00e1 t\u1ea3i.<\/li>\n<li><strong>Gi\u1ea5c ng\u1ee7 v\u00e0 ch\u1ebf \u0111\u1ed9 ph\u1ee5c h\u1ed3i:<\/strong> Gi\u1ea5c ng\u1ee7 \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh ph\u1ee5c h\u1ed3i v\u00e0 ph\u00e1t tri\u1ec3n th\u1ec3 l\u1ef1c. B\u1ea1n c\u1ea7n ng\u1ee7 \u0111\u1ee7 gi\u1ea5c (7-8 ti\u1ebfng m\u1ed7i \u0111\u00eam) v\u00e0 c\u00f3 ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng h\u1ee3p l\u00fd \u0111\u1ec3 c\u01a1 th\u1ec3 ph\u1ee5c h\u1ed3i sau nh\u1eefng bu\u1ed5i t\u1eadp luy\u1ec7n.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"phoi-hop-bai-tap-chuyen-sau-theo-muc-tieu\"><\/span>Ph\u1ed1i h\u1ee3p b\u00e0i t\u1eadp chuy\u00ean s\u00e2u theo m\u1ee5c ti\u00eau<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Sau khi \u0111\u00e3 c\u00f3 n\u1ec1n t\u1ea3ng th\u1ec3 l\u1ef1c t\u1ed1t, b\u1ea1n c\u00f3 th\u1ec3 b\u1eaft \u0111\u1ea7u ph\u1ed1i h\u1ee3p c\u00e1c b\u00e0i t\u1eadp chuy\u00ean s\u00e2u \u0111\u1ec3 c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 v\u00e0 s\u1ee9c b\u1ec1n. M\u1ed9t s\u1ed1 b\u00e0i t\u1eadp quan tr\u1ecdng bao g\u1ed3m:<\/p>\n<ul>\n<li><strong>Intervals:<\/strong> \u0110\u00e2y l\u00e0 c\u00e1c b\u00e0i ch\u1ea1y l\u1eb7p l\u1ea1i v\u1edbi t\u1ed1c \u0111\u1ed9 cao trong kho\u1ea3ng th\u1eddi gian ng\u1eafn, xen k\u1ebd v\u1edbi th\u1eddi gian ngh\u1ec9 ng\u01a1i. V\u00ed d\u1ee5, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y 400m v\u1edbi t\u1ed1c \u0111\u1ed9 nhanh nh\u1ea5t c\u00f3 th\u1ec3, sau \u0111\u00f3 \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y ch\u1eadm trong 200m \u0111\u1ec3 ph\u1ee5c h\u1ed3i. Intervals gi\u00fap c\u1ea3i thi\u1ec7n t\u1ed1c \u0111\u1ed9 v\u00e0 kh\u1ea3 n\u0103ng ch\u1ecbu \u0111\u1ef1ng \u00e1p l\u1ef1c cao.<\/li>\n<li><strong>Tempo:<\/strong> \u0110\u00e2y l\u00e0 b\u00e0i ch\u1ea1y duy tr\u00ec pace cao trong th\u1eddi gian d\u00e0i \u0111\u1ec3 c\u1ea3i thi\u1ec7n ng\u01b0\u1ee1ng lactate (lactate threshold). V\u00ed d\u1ee5, b\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y 5-10 km v\u1edbi pace nhanh h\u01a1n pace ch\u1ea1y d\u1ec5 kho\u1ea3ng 20-30 gi\u00e2y. Tempo gi\u00fap c\u01a1 th\u1ec3 l\u00e0m quen v\u1edbi vi\u1ec7c duy tr\u00ec t\u1ed1c \u0111\u1ed9 cao trong th\u1eddi gian d\u00e0i.<\/li>\n<li><strong>Long run:<\/strong> \u0110\u00e2y l\u00e0 b\u00e0i ch\u1ea1y d\u00e0i v\u1edbi m\u1ee5c \u0111\u00edch t\u0103ng c\u01b0\u1eddng s\u1ee9c b\u1ec1n. B\u1ea1n c\u00f3 th\u1ec3 ch\u1ea1y long run v\u1edbi negative split (n\u1eeda sau nhanh h\u01a1n n\u1eeda \u0111\u1ea7u) ho\u1eb7c d\u1ef1a theo target pace (pace m\u1ee5c ti\u00eau). Long run gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi vi\u1ec7c ch\u1ea1y trong th\u1eddi gian d\u00e0i v\u00e0 c\u1ea3i thi\u1ec7n kh\u1ea3 n\u0103ng s\u1eed d\u1ee5ng n\u0103ng l\u01b0\u1ee3ng.<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"ung-dung-cong-nghe-theo-doi-va-hieu-chinh\"><\/span>\u1ee8ng d\u1ee5ng c\u00f4ng ngh\u1ec7 theo d\u00f5i v\u00e0 hi\u1ec7u ch\u1ec9nh<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Trong qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp, vi\u1ec7c \u1ee9ng d\u1ee5ng c\u00f4ng ngh\u1ec7 \u0111\u1ec3 theo d\u00f5i v\u00e0 hi\u1ec7u ch\u1ec9nh k\u1ebf ho\u1ea1ch l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. C\u00e1c thi\u1ebft b\u1ecb h\u1ed7 tr\u1ee3 nh\u01b0 Garmin, Strava, Polar cung c\u1ea5p nhi\u1ec1u th\u00f4ng tin h\u1eefu \u00edch v\u1ec1 t\u1ed1c \u0111\u1ed9, qu\u00e3ng \u0111\u01b0\u1eddng, nh\u1ecbp tim v\u00e0 c\u00e1c ch\u1ec9 s\u1ed1 kh\u00e1c.<\/p>\n<p>\u0110o l\u01b0\u1eddng heart rate zone (v\u00f9ng nh\u1ecbp tim) gi\u00fap b\u1ea1n bi\u1ebft m\u00ecnh \u0111ang t\u1eadp trong v\u00f9ng aerobic (hi\u1ebfu kh\u00ed) hay anaerobic (k\u1ef5 kh\u00ed). \u0110i\u1ec1u n\u00e0y gi\u00fap b\u1ea1n \u0111i\u1ec1u ch\u1ec9nh c\u01b0\u1eddng \u0111\u1ed9 t\u1eadp luy\u1ec7n \u0111\u1ec3 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u1ea5t. B\u00ean c\u1ea1nh \u0111\u00f3, vi\u1ec7c \u0111\u00e1nh gi\u00e1 kh\u1ed1i l\u01b0\u1ee3ng t\u1eebng block luy\u1ec7n t\u1eadp (t\u1ed5ng qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y, s\u1ed1 l\u01b0\u1ee3ng b\u00e0i t\u1eadp t\u1ed1c \u0111\u1ed9&#8230;) gi\u00fap b\u1ea1n theo d\u00f5i ti\u1ebfn \u0111\u1ed9 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh k\u1ebf ho\u1ea1ch khi c\u1ea7n thi\u1ebft.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"v-cac-yeu-to-anh-huong-den-kha-nang-dat-%e2%80%9csub%e2%80%9d\"><\/span>V. C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng \u0111\u1ea1t &#8220;sub&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<figure id=\"attachment_3067\" aria-describedby=\"caption-attachment-3067\" style=\"width: 600px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3067 size-full\" title=\"C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng \u0111\u1ea1t &quot;sub&quot;\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-5.jpg\" alt=\"C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng \u0111\u1ea1t &quot;sub&quot;\" width=\"600\" height=\"409\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-5.jpg 600w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-5-300x205.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-5-546x372.jpg 546w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-5-400x273.jpg 400w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><figcaption id=\"caption-attachment-3067\" class=\"wp-caption-text\">C\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng \u0111\u1ea1t &#8220;sub&#8221;<\/figcaption><\/figure>\n<h3><span class=\"ez-toc-section\" id=\"yeu-to-sinh-ly-va-co-dia\"><\/span>Y\u1ebfu t\u1ed1 sinh l\u00fd v\u00e0 c\u01a1 \u0111\u1ecba<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kh\u1ea3 n\u0103ng \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e1c m\u1ed1c &#8220;sub&#8221; kh\u00f4ng ch\u1ec9 ph\u1ee5 thu\u1ed9c v\u00e0o qu\u00e1 tr\u00ecnh luy\u1ec7n t\u1eadp m\u00e0 c\u00f2n b\u1ecb \u1ea3nh h\u01b0\u1edfng b\u1edfi c\u00e1c y\u1ebfu t\u1ed1 sinh l\u00fd v\u00e0 c\u01a1 \u0111\u1ecba. M\u1ed9t trong nh\u1eefng ch\u1ec9 s\u1ed1 quan tr\u1ecdng l\u00e0 VDOT, \u0111\u01b0\u1ee3c gi\u1edbi thi\u1ec7u b\u1edfi Jack Daniels, m\u1ed9t hu\u1ea5n luy\u1ec7n vi\u00ean ch\u1ea1y b\u1ed9 n\u1ed5i ti\u1ebfng. VDOT l\u00e0 ch\u1ec9 s\u1ed1 khoa h\u1ecdc \u0111\u1ecbnh l\u01b0\u1ee3ng ti\u1ec1m n\u0103ng th\u1ec3 l\u1ef1c, gi\u00fap b\u1ea1n \u01b0\u1edbc t\u00ednh kh\u1ea3 n\u0103ng ch\u1ea1y \u1edf c\u00e1c c\u1ef1 ly kh\u00e1c nhau.<\/p>\n<p>Ngo\u00e0i ra, c\u00e1c y\u1ebfu t\u1ed1 ph\u1ee5 nh\u01b0 dinh d\u01b0\u1ee1ng, hormone, kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i c\u0169ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng. Ch\u1ebf \u0111\u1ed9 dinh d\u01b0\u1ee1ng c\u00e2n b\u1eb1ng, gi\u00e0u protein v\u00e0 carbohydrate gi\u00fap cung c\u1ea5p n\u0103ng l\u01b0\u1ee3ng cho c\u01a1 b\u1eafp v\u00e0 ph\u1ee5c h\u1ed3i sau t\u1eadp luy\u1ec7n. Hormone nh\u01b0 testosterone (\u1edf nam gi\u1edbi) v\u00e0 estrogen (\u1edf n\u1eef gi\u1edbi) \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng ph\u00e1t tri\u1ec3n c\u01a1 b\u1eafp v\u00e0 s\u1ee9c b\u1ec1n. Kh\u1ea3 n\u0103ng ph\u1ee5c h\u1ed3i t\u1ed1t gi\u00fap c\u01a1 th\u1ec3 th\u00edch nghi v\u1edbi \u00e1p l\u1ef1c t\u1eadp luy\u1ec7n v\u00e0 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"phan-loai-theo-cap-do-runner\"><\/span>Ph\u00e2n lo\u1ea1i theo c\u1ea5p \u0111\u1ed9 runner<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Kh\u1ea3 n\u0103ng \u0111\u1ea1t \u0111\u01b0\u1ee3c c\u00e1c m\u1ed1c &#8220;sub&#8221; kh\u00e1c nhau t\u00f9y thu\u1ed9c v\u00e0o c\u1ea5p \u0111\u1ed9 c\u1ee7a runner. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3ng so s\u00e1nh m\u1ee9c \u0111\u1ed9 v\u00e0 kho\u1ea3ng th\u1eddi gian luy\u1ec7n t\u1eadp g\u1ee3i \u00fd cho m\u1ed9t s\u1ed1 m\u1ee5c ti\u00eau ph\u1ed5 bi\u1ebfn:<\/p>\n<table>\n<tbody>\n<tr>\n<th>Target<\/th>\n<th>M\u1ee9c \u0111\u1ed9<\/th>\n<th>Th\u1eddi gian luy\u1ec7n t\u1eadp g\u1ee3i \u00fd<\/th>\n<\/tr>\n<tr>\n<td>HM sub 2<\/td>\n<td>D\u1ec5<\/td>\n<td>3-6 th\u00e1ng<\/td>\n<\/tr>\n<tr>\n<td>Marathon sub 4h<\/td>\n<td>V\u1eeba<\/td>\n<td>6-12 th\u00e1ng<\/td>\n<\/tr>\n<tr>\n<td>Marathon sub 3h<\/td>\n<td>Kh\u00f3<\/td>\n<td>12-24 th\u00e1ng<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>L\u01b0u \u00fd r\u1eb1ng \u0111\u00e2y ch\u1ec9 l\u00e0 nh\u1eefng con s\u1ed1 \u01b0\u1edbc t\u00ednh. Th\u1eddi gian luy\u1ec7n t\u1eadp th\u1ef1c t\u1ebf c\u00f3 th\u1ec3 kh\u00e1c nhau t\u00f9y thu\u1ed9c v\u00e0o th\u1ec3 tr\u1ea1ng, kinh nghi\u1ec7m v\u00e0 kh\u1ea3 n\u0103ng th\u00edch nghi c\u1ee7a t\u1eebng ng\u01b0\u1eddi.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"tam-ly-dong-luc\"><\/span>T\u00e2m l\u00fd &amp; \u0111\u1ed9ng l\u1ef1c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>T\u00e2m l\u00fd v\u00e0 \u0111\u1ed9ng l\u1ef1c \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c chinh ph\u1ee5c c\u00e1c m\u1ed1c &#8220;sub.&#8221; Vi\u1ec7c &#8220;\u00e9p sub&#8221; (c\u1ed1 g\u1eafng \u0111\u1ea1t th\u00e0nh t\u00edch qu\u00e1 nhanh) c\u00f3 th\u1ec3 g\u00e2y ra stress v\u00e0 \u00e1p l\u1ef1c, \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn hi\u1ec7u qu\u1ea3 t\u1eadp luy\u1ec7n v\u00e0 th\u1eadm ch\u00ed d\u1eabn \u0111\u1ebfn ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<p>Vi\u1ec7c ki\u1ec3m so\u00e1t k\u1ef3 v\u1ecdng, ch\u1ea5p nh\u1eadn th\u1ea5t b\u1ea1i v\u00e0 ph\u1ee5c h\u1ed3i tinh th\u1ea7n l\u00e0 v\u00f4 c\u00f9ng quan tr\u1ecdng. \u0110\u1eebng qu\u00e1 \u0111\u1eb7t n\u1eb7ng th\u00e0nh t\u00edch, h\u00e3y t\u1eadn h\u01b0\u1edfng qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 coi m\u1ed7i cu\u1ed9c \u0111ua l\u00e0 m\u1ed9t c\u01a1 h\u1ed9i \u0111\u1ec3 h\u1ecdc h\u1ecfi v\u00e0 ph\u00e1t tri\u1ec3n b\u1ea3n th\u00e2n. T\u00ecm ki\u1ebfm s\u1ef1 \u1ee7ng h\u1ed9 t\u1eeb gia \u0111\u00ecnh, b\u1ea1n b\u00e8 v\u00e0 c\u1ed9ng \u0111\u1ed3ng runner c\u0169ng l\u00e0 m\u1ed9t c\u00e1ch tuy\u1ec7t v\u1eddi \u0111\u1ec3 duy tr\u00ec \u0111\u1ed9ng l\u1ef1c v\u00e0 v\u01b0\u1ee3t qua kh\u00f3 kh\u0103n.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"vi-chien-luoc-thi-dau-gan-voi-tung-muc-tieu-%e2%80%9csub%e2%80%9d\"><\/span>VI. Chi\u1ebfn l\u01b0\u1ee3c thi \u0111\u1ea5u g\u1eafn v\u1edbi t\u1eebng m\u1ee5c ti\u00eau &#8220;sub&#8221;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"quan-ly-chien-thuat-ngay-thi\"><\/span>Qu\u1ea3n l\u00fd chi\u1ebfn thu\u1eadt ng\u00e0y thi<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Chi\u1ebfn l\u01b0\u1ee3c thi \u0111\u1ea5u \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c \u0111\u1ea1t \u0111\u01b0\u1ee3c m\u1ee5c ti\u00eau &#8220;sub.&#8221; C\u00f3 hai l\u1ef1a ch\u1ecdn chi\u1ebfn thu\u1eadt ph\u1ed5 bi\u1ebfn:<\/p>\n<ul>\n<li><strong>Negative split:<\/strong> Ch\u1ea1y n\u1eeda sau nhanh h\u01a1n n\u1eeda \u0111\u1ea7u. Chi\u1ebfn thu\u1eadt n\u00e0y gi\u00fap b\u1ea1n ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng \u1edf giai \u0111o\u1ea1n \u0111\u1ea7u cu\u1ed9c \u0111ua v\u00e0 t\u0103ng t\u1ed1c \u1edf giai \u0111o\u1ea1n cu\u1ed1i khi \u0111\u1ed1i th\u1ee7 b\u1eaft \u0111\u1ea7u m\u1ec7t m\u1ecfi.<\/li>\n<li><strong>Even pace:<\/strong> Duy tr\u00ec t\u1ed1c \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh t\u1eeb \u0111\u1ea7u \u0111\u1ebfn cu\u1ed1i. Chi\u1ebfn thu\u1eadt n\u00e0y \u0111\u00f2i h\u1ecfi kh\u1ea3 n\u0103ng ki\u1ec3m so\u00e1t t\u1ed1c \u0111\u1ed9 t\u1ed1t v\u00e0 quen thu\u1ed9c v\u1edbi pace m\u1ee5c ti\u00eau.<\/li>\n<\/ul>\n<p>Vi\u1ec7c ghi checkpoint (\u0111i\u1ec3m ki\u1ec3m tra) t\u1eebng 5K ho\u1eb7c HM gi\u00fap b\u1ea1n theo d\u00f5i ti\u1ebfn \u0111\u1ed9 v\u00e0 \u0111i\u1ec1u ch\u1ec9nh t\u1ed1c \u0111\u1ed9 khi c\u1ea7n thi\u1ebft. Tr\u00e1nh \u0111i qu\u00e1 nhanh l\u00fac \u0111\u1ea7u, v\u00ec c\u00f3 th\u1ec3 d\u1eabn \u0111\u1ebfn c\u1ea1n ki\u1ec7t n\u0103ng l\u01b0\u1ee3ng \u1edf giai \u0111o\u1ea1n sau. C\u1ea7n ph\u00f2ng h\u1edd c\u00e1c y\u1ebfu t\u1ed1 b\u1ea5t l\u1ee3i c\u00f3 th\u1ec3 x\u1ea3y ra nh\u01b0 th\u1eddi ti\u1ebft x\u1ea5u, \u0111\u1ecba h\u00ecnh kh\u00f3 kh\u0103n, t\u00e2m l\u00fd \u0111\u00e1m \u0111\u00f4ng.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"dinh-duong-%e2%80%93-hydration-%e2%80%93-trang-phuc-phu-hop\"><\/span>Dinh d\u01b0\u1ee1ng \u2013 Hydration \u2013 Trang ph\u1ee5c ph\u00f9 h\u1ee3p<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Dinh d\u01b0\u1ee1ng v\u00e0 hydration (b\u00f9 n\u01b0\u1edbc) \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c duy tr\u00ec n\u0103ng l\u01b0\u1ee3ng v\u00e0 hi\u1ec7u su\u1ea5t trong su\u1ed1t cu\u1ed9c \u0111ua. N\u1ea1p gel n\u0103ng l\u01b0\u1ee3ng, n\u01b0\u1edbc, v\u00e0 mu\u1ed1i \u0111\u00fang gi\u1edd l\u00e0 \u0111i\u1ec1u c\u1ea7n thi\u1ebft \u0111\u1ec3 duy tr\u00ec s\u1ee9c l\u1ef1c v\u00e0 tr\u00e1nh t\u00ecnh tr\u1ea1ng ki\u1ec7t s\u1ee9c. Vi\u1ec7c chu\u1ea9n b\u1ecb tr\u01b0\u1edbc cho c\u00e1c b\u1eefa \u0103n c\u0169ng r\u1ea5t quan tr\u1ecdng; b\u1ea1n n\u00ean \u0111\u1ea3m b\u1ea3o r\u1eb1ng h\u1ec7 ti\u00eau h\u00f3a c\u1ee7a m\u00ecnh \u0111\u00e3 s\u1eb5n s\u00e0ng \u0111\u1ec3 x\u1eed l\u00fd th\u1ee9c \u0103n trong ng\u00e0y thi \u0111\u1ea5u.<\/p>\n<figure id=\"attachment_3068\" aria-describedby=\"caption-attachment-3068\" style=\"width: 599px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-3068 size-full\" title=\"B\u1ed5 sung dinh d\u01b0\u1ee1ng \u2013 Hydration\" src=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-6.jpg\" alt=\"B\u1ed5 sung dinh d\u01b0\u1ee1ng \u2013 Hydration\" width=\"599\" height=\"397\" srcset=\"https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-6.jpg 599w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-6-300x199.jpg 300w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-6-561x372.jpg 561w, https:\/\/clubthethao.com\/wp-content\/uploads\/2025\/04\/sub-trong-chay-bo-6-400x265.jpg 400w\" sizes=\"(max-width: 599px) 100vw, 599px\" \/><figcaption id=\"caption-attachment-3068\" class=\"wp-caption-text\">B\u1ed5 sung dinh d\u01b0\u1ee1ng \u2013 Hydration<\/figcaption><\/figure>\n<p>\u0110\u1ed1i v\u1edbi nh\u1eefng runner nh\u1eafm t\u1edbi m\u1ed1c sub 3h marathon, vi\u1ec7c s\u1eed d\u1ee5ng gi\u00e0y carbon c\u00f3 th\u1ec3 gia t\u0103ng kh\u1ea3 n\u0103ng ho\u00e0n th\u00e0nh m\u1ee5c ti\u00eau. Gi\u00e0y n\u00e0y kh\u00f4ng ch\u1ec9 nh\u1eb9 m\u00e0 c\u00f2n cung c\u1ea5p s\u1ef1 h\u1ed7 tr\u1ee3 tuy\u1ec7t v\u1eddi, gi\u00fap ti\u1ebft ki\u1ec7m n\u0103ng l\u01b0\u1ee3ng trong su\u1ed1t qu\u00e3ng \u0111\u01b0\u1eddng d\u00e0i. Trang ph\u1ee5c c\u0169ng l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 kh\u00f4ng th\u1ec3 thi\u1ebfu. H\u00e3y ch\u1ecdn trang ph\u1ee5c nh\u1eb9, tho\u00e1t m\u1ed3 h\u00f4i t\u1ed1t v\u00e0 c\u00f3 kh\u1ea3 n\u0103ng gi\u1eef nhi\u1ec7t \u1ed5n \u0111\u1ecbnh \u0111\u1ec3 b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 kh\u1ecfi c\u00e1c y\u1ebfu t\u1ed1 m\u00f4i tr\u01b0\u1eddng.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"tinh-huong-thuc-te-tu-cong-dong-runner\"><\/span>T\u00ecnh hu\u1ed1ng th\u1ef1c t\u1ebf t\u1eeb c\u1ed9ng \u0111\u1ed3ng runner<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Vi\u1ec7c nghi\u00ean c\u1ee9u c\u00e1c t\u00ecnh hu\u1ed1ng th\u1ef1c t\u1ebf t\u1eeb c\u1ed9ng \u0111\u1ed3ng runner s\u1ebd gi\u00fap b\u1ea1n hi\u1ec3u r\u00f5 h\u01a1n v\u1ec1 qu\u00e1 tr\u00ecnh chinh ph\u1ee5c c\u00e1c m\u1ed1c &#8220;sub.&#8221; D\u01b0\u1edbi \u0111\u00e2y l\u00e0 hai case study ti\u00eau bi\u1ec3u.<\/p>\n<p><strong>Case study 1: L\u1ed9 tr\u00ecnh \u0111\u1ea1t HM sub 2 ch\u1ec9 sau 20 tu\u1ea7n<\/strong><br \/>\nRunner n\u00e0y b\u1eaft \u0111\u1ea7u v\u1edbi pace th\u1ea5p kho\u1ea3ng 6:45\/km. K\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp bao g\u1ed3m vi\u1ec7c t\u0103ng d\u1ea7n weekly mileage m\u1ed7i tu\u1ea7n v\u00e0 ch\u00e8n c\u00e1c b\u00e0i t\u1eadp tempo v\u00e0 intervals. K\u1ebft qu\u1ea3 sau 20 tu\u1ea7n l\u00e0 ho\u00e0n th\u00e0nh Half Marathon d\u01b0\u1edbi 2 gi\u1edd, m\u1edf r\u1ed9ng th\u00eam kh\u1ea3 n\u0103ng chinh ph\u1ee5c marathon trong t\u01b0\u01a1ng lai.<\/p>\n<p><strong>Case study 2: Runner th\u1ea5t b\u1ea1i nhi\u1ec1u l\u1ea7n v\u1edbi sub 4h marathon<\/strong><br \/>\nNg\u01b0\u1eddi ch\u1ea1y n\u00e0y g\u1eb7p kh\u00f3 kh\u0103n trong vi\u1ec7c \u0111\u1ea1t \u0111\u01b0\u1ee3c sub 4h do pacing kh\u00f4ng \u0111\u1ec1u v\u00e0 sai l\u1ea7m trong dinh d\u01b0\u1ee1ng. Sau khi ph\u00e2n t\u00edch th\u1ea5t b\u1ea1i, h\u1ecd \u00e1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p kh\u1eafc ph\u1ee5c nh\u01b0 thi\u1ebft l\u1eadp individualized training block, theo d\u00f5i pace v\u00e0 tachikardia s\u1edbm, t\u1eeb \u0111\u00f3 c\u1ea3i thi\u1ec7n \u0111\u00e1ng k\u1ec3 k\u1ebft qu\u1ea3 trong c\u00e1c l\u1ea7n ch\u1ea1y sau.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"vii-so-sanh-phan-nhom-muc-tieu-%e2%80%9csub%e2%80%9d-%e2%80%93-dau-la-lo-trinh-phu-hop\"><\/span>VII. So s\u00e1nh &amp; ph\u00e2n nh\u00f3m m\u1ee5c ti\u00eau &#8220;sub&#8221; \u2013 \u0110\u00e2u l\u00e0 l\u1ed9 tr\u00ecnh ph\u00f9 h\u1ee3p?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Vi\u1ec7c x\u00e1c \u0111\u1ecbnh l\u1ed9 tr\u00ecnh chinh ph\u1ee5c c\u00e1c m\u1ed1c &#8220;sub&#8221; l\u00e0 r\u1ea5t quan tr\u1ecdng \u0111\u1ec3 ng\u01b0\u1eddi ch\u1ea1y c\u00f3 th\u1ec3 c\u00f3 k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp h\u1ee3p l\u00fd. B\u1ea3ng t\u1ed5ng h\u1ee3p d\u01b0\u1edbi \u0111\u00e2y cho th\u1ea5y c\u00e1ch nh\u00f3m h\u00f3a m\u1ee9c \u0111\u1ed9 kh\u00f3 kh\u0103n v\u00e0 th\u1eddi gian \u0111\u1ea7u t\u01b0 c\u1ea7n thi\u1ebft cho t\u1eebng m\u1ee5c ti\u00eau:<\/p>\n<table>\n<tbody>\n<tr>\n<th>Target<\/th>\n<th>M\u1ee9c \u0111\u1ed9<\/th>\n<th>Th\u1eddi gian \u0111\u1ea7u t\u01b0<\/th>\n<\/tr>\n<tr>\n<td>HM sub 2<\/td>\n<td>D\u1ec5<\/td>\n<td>3-6 th\u00e1ng<\/td>\n<\/tr>\n<tr>\n<td>Marathon sub 4h<\/td>\n<td>V\u1eeba<\/td>\n<td>6-12 th\u00e1ng<\/td>\n<\/tr>\n<tr>\n<td>Marathon sub 3h<\/td>\n<td>Kh\u00f3<\/td>\n<td>12-24 th\u00e1ng<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Nh\u00f3m h\u00f3a nh\u01b0 v\u1eady gi\u00fap ng\u01b0\u1eddi ch\u1ea1y d\u1ec5 d\u00e0ng l\u1ef1a ch\u1ecdn l\u1ed9 tr\u00ecnh ph\u00f9 h\u1ee3p v\u1edbi b\u1ea3n th\u00e2n d\u1ef1a tr\u00ean kh\u1ea3 n\u0103ng c\u0169ng nh\u01b0 th\u1eddi gian h\u1ecd c\u00f3 th\u1ec3 d\u00e0nh cho vi\u1ec7c luy\u1ec7n t\u1eadp. \u0110i\u1ec1u n\u00e0y kh\u00f4ng ch\u1ec9 t\u1ea1o ra m\u1ed9t k\u1ebf ho\u1ea1ch c\u1ee5 th\u1ec3 m\u00e0 c\u00f2n gi\u00fap duy tr\u00ec \u0111\u1ed9ng l\u1ef1c v\u00e0 h\u01b0\u1edbng \u0111\u1ebfn m\u1ee5c ti\u00eau cu\u1ed1i c\u00f9ng m\u1ed9t c\u00e1ch t\u1ef1 nhi\u00ean h\u01a1n.<\/p>\n<p>Ch\u1ecdn l\u1ef1a l\u1ed9 tr\u00ecnh ph\u00f9 h\u1ee3p kh\u00f4ng ch\u1ec9 gi\u00fap ng\u01b0\u1eddi ch\u1ea1y ti\u1ebfp c\u1eadn c\u00e1c m\u1ed1c &#8220;sub&#8221; m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3, m\u00e0 c\u00f2n t\u1ea1o ra nh\u1eefng tr\u1ea3i nghi\u1ec7m t\u00edch c\u1ef1c trong qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n v\u00e0 thi \u0111\u1ea5u. Quan tr\u1ecdng nh\u1ea5t v\u1eabn l\u00e0 vi\u1ec7c duy tr\u00ec t\u00ednh li\u00ean t\u1ee5c trong t\u1eadp luy\u1ec7n v\u00e0 kh\u00f4ng ng\u1eebng c\u1ea3i thi\u1ec7n b\u1ea3n th\u00e2n qua t\u1eebng ch\u1eb7ng \u0111\u01b0\u1eddng.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"ket-luan\"><\/span>Conclude<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Trong th\u1ebf gi\u1edbi ch\u1ea1y b\u1ed9, c\u00e1c m\u1ed1c &#8220;sub&#8221; kh\u00f4ng ch\u1ec9 \u0111\u01a1n thu\u1ea7n l\u00e0 nh\u1eefng con s\u1ed1 hay th\u00e0nh t\u00edch; ch\u00fang \u0111\u1ea1i di\u1ec7n cho n\u1ed7 l\u1ef1c, s\u1ef1 c\u1ed1 g\u1eafng v\u00e0 l\u00f2ng ki\u00ean tr\u00ec c\u1ee7a ng\u01b0\u1eddi ch\u1ea1y. Vi\u1ec7c hi\u1ec3u r\u00f5 thu\u1eadt ng\u1eef n\u00e0y, c\u0169ng nh\u01b0 bi\u1ebft c\u00e1ch x\u00e2y d\u1ef1ng k\u1ebf ho\u1ea1ch luy\u1ec7n t\u1eadp v\u00e0 thi \u0111\u1ea5u hi\u1ec7u qu\u1ea3, s\u1ebd gi\u00fap b\u1ea1n ti\u1ebfn g\u1ea7n h\u01a1n \u0111\u1ebfn nh\u1eefng m\u1ee5c ti\u00eau m\u00e0 m\u00ecnh \u0111\u1eb7t ra.<\/p>\n<p>B\u00e0i vi\u1ebft n\u00e0y \u0111\u00e3 cung c\u1ea5p c\u00e1i nh\u00ecn t\u1ed5ng quan v\u1ec1 c\u00e1c y\u1ebfu t\u1ed1 \u1ea3nh h\u01b0\u1edfng \u0111\u1ebfn kh\u1ea3 n\u0103ng chinh ph\u1ee5c c\u00e1c m\u1ed1c &#8220;sub,&#8221; t\u1eeb y\u1ebfu t\u1ed1 sinh l\u00fd, t\u00e2m l\u00fd, \u0111\u1ebfn chi\u1ebfn l\u01b0\u1ee3c thi \u0111\u1ea5u. Hy v\u1ecdng r\u1eb1ng b\u1ea1n s\u1ebd t\u00ecm th\u1ea5y nh\u1eefng th\u00f4ng tin h\u1eefu \u00edch v\u00e0 \u00e1p d\u1ee5ng v\u00e0o h\u00e0nh tr\u00ecnh ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh. V\u1edbi s\u1ef1 chu\u1ea9n b\u1ecb k\u1ef9 l\u01b0\u1ee1ng v\u00e0 quy\u1ebft t\u00e2m ki\u00ean tr\u00ec, m\u1ecdi runner \u0111\u1ec1u c\u00f3 th\u1ec3 \u0111\u1ea1t \u0111\u01b0\u1ee3c nh\u1eefng c\u1ed9t m\u1ed1c m\u1edbi trong s\u1ef1 nghi\u1ec7p ch\u1ea1y b\u1ed9 c\u1ee7a m\u00ecnh.<\/p>","protected":false},"excerpt":{"rendered":"<p>Trong c\u1ed9ng \u0111\u1ed3ng ch\u1ea1y b\u1ed9, h\u1eb3n b\u1ea1n \u0111\u00e3 t\u1eebng nghe \u0111\u1ebfn nh\u1eefng c\u1ee5m t\u1eeb nh\u01b0 &#8220;sub 4&#8221;, &#8220;HM sub 2&#8221;. V\u1eady sub trong ch\u1ea1y b\u1ed9 l\u00e0 g\u00ec? \u0110\u00f3 ch\u00ednh l\u00e0 thu\u1eadt ng\u1eef \u00e1m ch\u1ec9 vi\u1ec7c ho\u00e0n th\u00e0nh m\u1ed9t c\u1ef1 ly ch\u1ea1y n\u00e0o \u0111\u00f3 d\u01b0\u1edbi m\u1ed9t m\u1ed1c th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh. B\u00e0i vi\u1ebft n\u00e0y s\u1ebd gi\u00fap&#8230;<\/p>\n<div class=\"read-more-link\"><a href=\"https:\/\/clubthethao.com\/en\/sub-trong-chay-bo-la-gi\/\">Read More<\/a><\/div>","protected":false},"author":2,"featured_media":3063,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3],"tags":[],"class_list":["post-3016","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chay-bo-dien-kinh"],"acf":[],"_links":{"self":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/posts\/3016","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/comments?post=3016"}],"version-history":[{"count":0,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/posts\/3016\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/media\/3063"}],"wp:attachment":[{"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/media?parent=3016"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/categories?post=3016"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/clubthethao.com\/en\/wp-json\/wp\/v2\/tags?post=3016"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}