CoachUp
EN
CoachUp ยท ืชื•ื›ื ื™ื•ืช ืื™ืžื•ืŸ

Marathon Base โ€” 12 Week Foundation

ืชื•ื›ื ื™ืช ื‘ืกื™ืก ืื™ืชื ื” ืœื‘ื ื™ื™ืช ื’ื•ืฃ ืฉืžืกื•ื’ืœ ืœืžืจืชื•ืŸ

ืจื™ืฆื”ื‘ื™ื ื•ื ื™12 ืฉื‘ื•ืขื•ืช๐ŸŽฏ Marathon
๐Ÿ‘Ÿ 1 ืขื•ืงื‘ื™ืื—ื™ื ื

ืคืจื˜ื™ ื”ืชื•ื›ื ื™ืช

ืชื•ื›ื ื™ืช 12 ืฉื‘ื•ืขื•ืช ืœืจืฆื™ ื—ืฆื™ ืžืจืชื•ืŸ ืฉืจื•ืฆื™ื ืœืขืœื•ืช ืœืžืจืชื•ืŸ ื‘ืคืขื ื”ืจืืฉื•ื ื”. ืฉื™ืœื•ื‘ ืฉืœ ืจื™ืฆื•ืช ืงืœื•ืช, ืจื™ืฆื” ืืจื•ื›ื”, ื™ื•ื’ื” ื•ืชืจื’ื™ืœื™ ื›ื•ื— ืœืžื ื™ืขืช ืคืฆื™ืขื•ืช.

ื”ืชื•ื›ื ื™ืช ื‘ื ื•ื™ื” ืขืœ ืขืงืจื•ื ื•ืช 80/20 โ€” 80% ืจื™ืฆื” ืงืœื”, 20% ืื™ื›ื•ืช. ื›ื•ืœืœืช ืื™ืžื•ื ื™ ื›ื•ื— ืฉื‘ื•ืขื™ื™ื, ืจื™ืฆื” ืืจื•ื›ื” ืขื•ืœื” ื”ื“ืจื’ืชื™ืช, ื•ืฉื‘ื•ืขื•ืช ื”ืชืื•ืฉืฉื•ืช ื›ืœ 4 ืฉื‘ื•ืขื•ืช.

๐Ÿ—“๏ธ ืžืขืจื›ืช ืื™ืžื•ื ื™ื ืฉื‘ื•ืขื™ืช

1

ื”ื™ื›ืจื•ืช + ื‘ืกื™ืก

  • โ–ธื‘ืณ ยทEasyืจื™ืฆื” ืงืœื” 6-7 ืงืดืžยท 40 min
  • โ–ธื“ืณ ยทStrengthื›ื•ื— ืœืจืฆื™ื ื‘ืกื˜ื•ื“ื™ื•ยท 45 min
  • โ–ธื”ืณ ยทEasyืจื™ืฆื” ืงืœื” 8 ืงืดืžยท 50 min
  • โ–ธื•ืณ ยทYogaื™ื•ื’ื” ืกืคื•ืจื˜ื™ื‘ื™ืชยท 60 min
  • โ–ธืฉืณ ยทLongืจื™ืฆื” ืืจื•ื›ื” 12 ืงืดืžยท 75 min
4

ืฉื‘ื•ืข ื”ืชืื•ืฉืฉื•ืช

  • โ–ธื‘ืณ ยทEasyืจื™ืฆื” ืงืœื” 5 ืงืดืžยท 30 min
  • โ–ธื“ืณ ยทStrengthื›ื•ื— ืงืœยท 30 min
  • โ–ธืฉืณ ยทLongืจื™ืฆื” ืืจื•ื›ื” 10 ืงืดืž ืงืœยท 60 min
8

ื”ื’ื‘ืจืช ื”ืงืฆื‘

  • โ–ธื‘ืณ ยทEasyืจื™ืฆื” ืงืœื” 8 ืงืดืžยท 50 min
  • โ–ธื’ืณ ยทTempo4ร—10 ื“ืงื•ืช ืกืฃ, ืžื ื•ื—ื” 2 ื“ืงื•ืชยท 50 min
  • โ–ธื“ืณ ยทStrengthื›ื•ื— ืœืจืฆื™ืยท 45 min
  • โ–ธื”ืณ ยทEasyืจื™ืฆื” ืงืœื”ยท 50 min
  • โ–ธืฉืณ ยทLongืจื™ืฆื” ืืจื•ื›ื” 22 ืงืดืžยท 110 min
12

ืฉื‘ื•ืข ื”ืžืจื•ืฅ

  • โ–ธื‘ืณ ยทEasyืจื™ืฆื” ืงืœื” ืงืฆืจื”ยท 30 min
  • โ–ธื“ืณ ยทTempo3ร—5 ื“ืงื•ืช ืกืฃ - ื”ื›ื ื”ยท 25 min
  • โ–ธื”ืณ ยทEasyืจื™ืฆื” ืงืœื” ืจื’ืœื™ื™ืยท 20 min
  • โ–ธืฉืณ ยทRace๐Ÿ ื™ื•ื ื”ืžืจื•ืฅ โ€” ืžืจืชื•ืŸยท 210 min