SKKN nâng cao thành tích chạy bền của hs

TR 


 
 
  !
 !"#$%&'()*
 "#$$%&'()*+%, /0123!%124
%5+672 %+1+389*4 %:%3;:<='
%>=?@(=?A+$%.$%$B$-72C(D$%:%E
9F(EB$-72CG#(#H:>=%+I(9J%!3%(%+%%
<%C3K%B$(-*+;4+CL67<
 D$%+%:%%,2./&367*93#:E%>%D%
B$#4C$%$B$-72C<("#%%J%*+9+%,7
+ %)',)-*
:%=%<M9.N%1%>@3%OPPQROPPS
. &'()%//)0)12134)*
 T$0K4B$B;")*+%"-E
 )*+%%J%%124%:%=%<M
5 )6121)67021"8*
 )*+%%J%3!%124%:%=%<M9.N
%1%>
9 :3;)21"8*
 U%<M9.N%1%>
GVVWXYVZYVW 9*1 N@3%OPPQOPPS
TR 
 T$0K=%<[-1H*9.N
 T$0K9.N9++%72C
%1%>(2%@3OPPS
.N%E%C


GVVWXYVZYVW 9*2 N@3%OPPQOPPS
TR 
<=>?>=@

 
 ABC
 !"#$%&'()*
%12-3;9+%\=?@B;4H*+
.NG%NLA*A.*+.N]4':^0K%12"7L4_+
B%+`%129<=%4 %D,!Y7*%7@3%(%129a
%%3!%"%*+%,$0b%%$%K%N*9%\+1.N
672 %(%"%C=%@:>%*%:>4H*+.N
2*2(3!%12./.*+012a9.N$%L%!(
%124#%7E-2%.MPP3(cdPP3(OPPP3(ePPP3%.a
9.N97%:a%.9f%-8$M%g%%12E-2MPP3%12
4#0KD$%+%:%)*+@-E%+1;H*;
1(h%N$%9"<%,&%'%.>31%(:>%*%(
:>4(=%i+-i+-%%+1j1%#1+%+53k%J*+%_
./33C3l(%H67*#m#$$%&$%9"%"+
0C(-3:a"%B$3!%2A*(%2*+(4#9L(4#
3!%"%*+=%($%KK<%C3K4+CL67<(m%.
9E'$$%KK%+27&7:<%n2%*29+B$-72C%
,7%"%*+
GVVWXYVZYVW 9*3 N@3%OPPQOPPS
TR 
%124-3!%"%*+B;#$$%&+0K%:%9a
%%+.N#H>R9JR%"R3?$%KK<%+C%B$
:%m%,2./3f%#%7./='67*'4;
o+3!%124#%\0K%.%'9+679f%
012.N+&%Dk'%\27&7:*7

 p%+9+<%,4H*%:%=?@
 0129-8$='%/$8CB$-72C+9Nq.*9*
%\='%>4(%\4B$&%'"%:%E9F
-72C%3+N%
 +=%!$%)J%=?%7B;67%73
"0%%N*%+%:%B$-72C
 p%%Dk$%[%,%.(34+*+9+B$-72C
 o+27&70KH*4;3!%1249,&%'67*
99+%9.N#99+7;:<#%7
r7,$%G%\%B%>9"1./3K7&19+
3!%124(,4+C%%J%1./(%@3%*3*
%;%*+(%;=%+I$%sL,$j%)!-7!f3[#%\
$%$")*+%C767!%2
)',)-*
!" #$%&
:%=%<M9.N%1%>
'" #$%$(&
 oE*9$%)$%<%.9f%(;074%3*+4B$
K%"%+%:%%E%CB$-72C
 .80b%+%:%EB$
GVVWXYVZYVW 9*4 N@3%OPPQOPPS
TR 
 %_%a%:%-+14l%\;=%!&%'';
07%
:3;))-*
 :%=%<M9.N%1%>@3%OPPQROPPS
 #%"$0K$%$2%+=%<[-19+9.N
%1%>9.N=%9++%72C[o&7
D:E121)-*
 "'%%-32!]:^0K4C$%$%>7

:*7
tp%.$%$%>7-C7%n3%L9/9*%\
$%$%+`%\=%%C3-E*%$0K
tp%.$%$:+:%<%'7#:<-C7:+:%<%'79.8
:*7=%%E%C
tT$0K=%%C3$%$389-8$%
t%='674.8c7%g%4L:7
tU"39*%7<s%+%g%!C
 
* #.N%+9na9.N%(%:%%g%1249%f%
%>4_47;%+#%>=%!%,2#0Kf(%f%%J%
-3:*+#
 +%.N*+=%+%+%:%B$%.80b::
4B$
4 #.N-1%+9nuF-72C%"%*+-C=%!%"%'7"
\%+%"9I97v72CB$eP$%D3w2:x%1%'
GVVWXYVZYVW 9*5 N@3%OPPQOPPS
TR 
723_4C%331%("7.N(-+]A.3;
%>7%.
 uF-72C%"0K9F-72C%)%"-39_%_4_$(@:E
-%%+1)*+:>4'4+9+%":x'$%)%3
%7!A2( /%-C7%G*9+%":x4 <#$$%&
%C0#(9F-72C%)%"4s_$%3@ /D$B
; 9%9+f%91%67:>372h
%y*8:E-]+%+G##%\4B$)*+%+%%J%
%.%121$:*7(%24B4*4.8(d4.8(z
G%\%'9("%>3%%+CB$-72CH*%:%
%.%'+:x9{a$%&;07$%$


GVVWXYVZYVW 9*6 N@3%OPPQOPPS
TR 
FGC=*
 EHIJ!JK*
 p%;7;B;#=%!87E9+%^
4C%%%J%+9++0K*22=%*@3%
OPPQROPPS1-|=%*%H9.a L%>%+4;
+*3='(4%)!=%!#%%;7E(+
 $%[+0K[o&7=%!"A29*4C%%%J%+z
 p%.$%$012-,&%'H*%+0K<
8+C$0K$%.$%$'012-$%
%.NA72./B0K83!%+0K%"%,83!
%+0K%"%,&$%:^0K%7$%.$%$"
0129+%B$%7,-72C;72"%n3)*+%%J%
%+%,78%, /%B$H*%:%
 }!%"0K-3!%%J%=%+~%.947L•9+%
9.NC'$%.$%$012<8%.9f%
C%B$")*+%, %B$%%J%9+%
,7%"%*+83!%124&#$%$B$-72C$%s%/$(
%/$-k%5+G%:%%n3D$53#%>%D9+B$
-72C%,7
 }K7+0K%.]./A %9+-7B+0K-
 
!""##$%&'()*+
," /01-(23)"4(
GVVWXYVZYVW 9*7 N@3%OPPQOPPS
TR 
!"356789/:7
/"-(23&;<:z
 '$K9F-72C%#675-72CB$%"0K%"%*+(%.N

A72\fC:%($%+%*%%€(-%31%(=•-7B(
%%&B$%"s%*7$%[9%%,)2%1%.
u./7(%7<-(3*7k(‚ƒ(z
 U%+*%]%>3%->*7L%:%#%"4_&7B$%12
4GcPRce7L-%N=„%7B-/%++.N$%9"+
0C%"%,%f%%%=?@(=?A+B;&%'
%+7;:<%J%fB2B$-72C%"0K#k%y*`4C
<8%:%97%:a%n39F-72C%f%%%%)
%%:%#H=%@%+%%%C3K%B$a
9.N
 EHI'L')M*
 p%.$%$-%+1;H*.N%.80b.NB$./
%+1% %L%>7%g%3;%%'(:E %3>3;
%%/$-k(C'$%.$%$012%(%7,-72C%"0K
./67*)3%.NA72$0K<8+%.8
0bB$-72C%+%:%-,%E"&./$0K
9+012%
 `%s3!%%124-.*9)3%"%*%%(% $
C7387;:<38*0)9%f%%J%%*%
%
 %5+`"3)3:%-k%"%*+<83!%1249+3;
%+1;%7=„#.N;-8%E%C9+7=C%'7!
GVVWXYVZYVW 9*8 N@3%OPPQOPPS
TR 
A28.N;&88%1~…d†•9+=%#(679f%
012%124%.**+(h%8m#$$%&%%.a
'53[2'7j1%#%.*$>./:>4=%
A7,%C91%3C3l9+91%3C3l%:%%,2
%)`(>E(=%#%a(*7(#k37<4l7;(
r7,$%G%\,9(")*+%%J%3!%%12

4%:%=%<M9.N34%)!*'%%%
>7%n39*$%$%/$-kD$53%B$<4;3!%"0K
9+9.N
T$0K:='=%%C3+$%.$%$4B$:x
1+%+53$%9"<:>4k%J(<%,%"0K%n31
./%%J%*+9+%B$%,7o~`4C-%;=%+I
$%sL,$•
 N)";O%&*
 o12=?%7B%124")*+%%J%%f3!%$%0E*
9:a.N%]./9*4 =?%7BA7,$%R=?%7B
%12\*67]R=?%7B%129.N[R%12J%
 "'%%%E%C2(9.8=%$0K!]'%%
%7%B$:<-C767*='67="39*:4;3!%124H*%
:%=%<M&7@3%OPPQROPPS
t:%=%<M@3%OPPdROPPQL:<%:%OeS
PQ1J#) J, RJ6 =)S
le‡OPPO'O‡dPPM dP Oc(c†
U%e‡dPcO'e‡OPPO cˆP d…(c†
974f%ˆ‡OPPQ'e‡dPcO ˆS c…(M†
W'7ˆ‡dPPˆ'ˆ‡OPPQ P P
GVVWXYVZYVW 9*9 N@3%OPPQOPPS
TR 
 *2G&7@3(!].*4B$B;+%+%:%=%<
M9.N-72CB$(%!67*'%;=%+3!%124(
4B$$%9"%"-EG'%.9f%e''%.
9f%SPH*3!%"0K-8$M9.N97%:aB$-72C(
%!67*-8$%;=%+3!%124(4B$$%9"
%"-EG'e''SPH*3!%"0K-8$M'$#(9+N
%%"0K;=%+%\4%%L9/($%9"%"-E%7
%723!(./%.NA72B$-72C(3w7&L%>

+1=%+%*-&
 u4%)]E=%+:9-B$;72"3!%124(
#='%+1%B$-72CO47L9+7&h3
 $;('-$H) 41 =)S
c 72|% p%.%+ M*c
O 9.‰%+ M*c
e 9.ƒCjf% M*O
ˆ 72|% %7k+* M*e
d ƒ{% p%.N M*e
Q jsY7<%. M*ˆ
S v,1 M*ˆ
M 72|+j+97 M*d
… v1}2 M*Q
cP ƒ{%%)3 M*Q
 %\539+;72"]0729fB$-72C*2G&7(]#
%%J%%124Ge‡OPPO'O‡dPPM9a-
 !]#$0K4B$B;$%s%/$8@-EH*
%:%9+9.N%R4B$./$0K%.:*7
GVVWXYVZYVW 9*10 N@3%OPPQOPPS
TR 
 N)"T()'K1 ,;K%N
UJ6V
c %124.8%l
cORcd3
ORe-&
SP†
O
%12)*+s0%72"
9.8@0&&:<4.8
cPRcd3

eRˆ-&
ˆP†
e %121$:*7
cdROc3
e-&
dd†
ˆ %12%*%
dPRcPP3
e-&%g\*e$%D
Qd†
d %124'<
ePPRˆPP3
e-&%g\*e$%D
QP†
Q %12-0<
cPPROPP4B
e-&%g\*e$%D
Sd†
S %12A7<0<
OPPRePP4B
e-&%g\*e$%D
MP†
M %20)2@0&
c‡cPRc‡OP
e-&%g\*e$%D
SP†
…
%124#@<;a7<
E-2
ˆPPRMPP3

Ge‡dPcORO‡dPPM
Md†
cP
9[  %  B  ;    %f%
%>%,7
…P†
)*+,-./.&
t012$3!r)20E=%C3=?%7B%!67*4C$%$
:*7
 8%C7($%)J%-33b7=?%7B
 r539*%%(3!$%l=?%7B
 %+B$%124"A %=?%7B%12
t012$3'o12=?%7B%12\*67]%!67*4C$%$
:*7
GVVWXYVZYVW 9*11 N@3%OPPQOPPS
TR 
 p%)J%(-33b7=?%7B
 U?%7B%12\*67](%).N%]9.8~ˆ
P

→
Q
P
•
vD2%!H*.N%12&%72"%79.8(%)
'$AD8&4n^*9.84%)(:*7#%72"4(
=%%124%)`%Š%5+%.8%12
 *+11$:*7-*+167*9%,(1$:*7&J%
E07w./%++=%8$%!(<(4%)#;
1$:*7..dPRdd

P
9+-D.*%)-@9.8
&%Dk%':>%-lŠ%)U%a9=%!(&\
%)%"%@4n%-l%)3f%
='"
 ;04.8%12E-2974f%=%+cQP
→
OcP3(&:<
4.8%12=%+cQP
→
OcP4.8‹$%D
GVVWXYVZYVW 9*12 N@3%OPPQOPPS
TR 
 U?%7B%*2$%% $%(%+3%5+% $4.8
%)($%%-la*U?%7B%*29,67*9
%+C\%@4n%)%"9+=%%12
>?:%&%E%CD%`%)(;1$:*7(
)s(%*29+=%%12
t012$34o12=?%7B.N[%!67*4C$%$:*7
 U?%7B%129.N[(%)9%L49"
%<-1-E-2)3(*2$%=%9*9.8%+9+(*29
9*:*7%%9*+(4%)%`%'%+9+.N
%12
 %1249.N[#4=J%-8%l
 %12G.N %Š + .N[9hG .N[9*
.N%Š
>?
• &%E%C%+%C=?%7B%12\*67]9hB$
=?%7B%129.N[
• "3`%)(.%'H*%)9

t012$35o12=?%7BA7,$%@<;:*7A7,$%%!
67*4C$%$:*7
 B$.%'%7Œ4 A7,$%%:%`%)=%+Ia9.8(
*2:*71%A7,$%(%)=*`:*7%%)9.8eP
→
dP3'$AD8,4n^*4%)9.8
 %124E-2MPP3=%%5-C%:Š:.N%12%
=%7•%)A7<(%)9L9.8(9)3%)%"0h
GVVWXYVZYVW 9*13 N@3%OPPQOPPS
TR 
+%)9.8(*2./48%)`9.8%B$"E
%a$%J*9.8(*2=*E%`$%J*:*7U%#-C%
.N%121$31%%)-*+9*8%\4.8%1200&(
<;@0&GOP
→
eP3%72"+4.8%124f%%.N
 B$A7,$%*+(%12-*+='%/$8%12%-lQP
→
SP3
 r7,$%*+a&7.N[dP
→
cPP3
>?.%'&7(&3%fH*3_(;H*%)
t012$36&o12=?%7B%12J%%!67*4C$%$:*7
 B$=%+%9DJ%:>-E[-1H*%:%U%
%12J%(*2%%*%%(;%)@-(<;
1$:*73(<;%12@%H2'7%N@&:<4.8
>?:%&$%\<;<*=%!./3<;
=%%12J%
t012$37&+%C=?%7B%12E-2974f%%!67*

4C$%$:*7
 %1249.N%Š8E-2cPP
→
OPP3
 %124'<E-2ˆPP3
 %12@<;ˆP
→
QP3%5+%7=„
 %124A7,$%*+E-2ˆPP
→
MPP3&@<;a7<
E-2
 %,7="39*%='67
>?@:%#%"%124E-2MPP38<;974f%
Y7*$0K4B$B;~:='=%%C3•$%.$%$
012%/$-k]79$%)$%<%.9f%3!%"0K$%&
%124G'%.9f%%>e''%.9f%SP(!]'
GVVWXYVZYVW 9*14 N@3%OPPQOPPS
TR 
%%="39*:+:%8='67&7@33!=%+:8%:%
=%<M9.N%.*$0K4B$:*7=%%+$0K@3%
OPPQROPPS='67%+%,2
L:<%:%=%<MŽ@3%OPPQROPPS-Oˆd%:%
PQ1J#) J, RJ6 =)S
le‡OPPO'O‡dPPM S… eO(e†
U%e‡dPcO'e‡OPPO cdc Qc(Q†
974f%ˆ‡OPPQ'e‡dPcO cd Q(c†
W'7ˆ‡dPPˆ'ˆ‡OPPQ P P
ƒB2='67:+:%
W3$  =)X) V >2 V TY


V ZQ V
OPPdOPPQ OeS dP Oc(c cˆP d…(c ˆS c…(M P P
OPPQOPPS Oˆd S… eO(e cdc Qc(Q cd Q(c P P
Y7*='67%E%C]<%'7:+:%%+%,2%:%
=%<M67*B$-72C4B$B;%/$-k])*+9{%%J%%
%:%4f%%.N=%!#4B$%w9/•3ƒ{% p%.N
72|% %7k+*9+;72"H*9.N]1%72%.
E-2MPP3cdPP39+=„%;=%+I$%sL[%72C@3
%OPPQROPPSƒB24B$B;!$0K]#0K)
*+%%J%%B$<83!%124H*%:%=%<M9+%N
"3="39*%:4;3!%124o+#$0K4B$(
$%.$%$%/$-k:xD$%+53#%>%D%B$(#:>=%+I
<()*+%%J%%B$4;3!)*+%, /+0K
GVVWXYVZYVW 9*15 N@3%OPPQOPPS
TR 
•0829:2;<&
%N*%B$%/$-k=%!)2>%'CB$-72CH*%:%
)*+:>=%+I%+%:%9+%B$
D$%:%$%9"<%,(%"-E<(%B$#%%J%*+
9+%&7
v7!-7!1+'%:%;(7I"%:%_4#+='(#k
%>=•-7B*+
•0829=&
%\,=%!-67*'-y%E%>7
U%!.*%\;67=?%7B(67&7=„-3%:%=%#
'$%74

GVVWXYVZYVW 9*16 N@3%OPPQOPPS
TR 

>? C[*
c >,12
 }7<#%%J%*+9+%B$012%f$%-7!B
0K<$%.$%$%%>.*4B$B;$%s
%/$%+G;07(%+G'%
 jB$&$%G*:>$%s%/$->*7L(8J%(%:%=%<M
#./3;:<='%>=?@4%"0K%"%*+"
9F-72C:>=%+I)*+%"-E
 %!67*4%&L%>%79[%B;(%,71+
:>%>%D%*3*B$-72C2%7%%+%:%
 Y7*%E'012%"0K9+%9.N8<./%
:%=%<M(C$0K$%.$%$%B$<:x1+%+53
#3(%>%D%B$%f%%J%:x./)*+:>
=%+I<%B$<3!%=%
'" %?@$+3;&
 x$0K+012a9.N%1%>8
=%<-8$[-1+9*2[#%"$0K%+3!
%124a9.N[-1H*72C[o&7
e %( .@
 %!67*%E'0121%C767!:x%>7 %
%.8'$+C9F-72C;72"%n3)*+%%J%
53#%"%*3*%,7<a%;=%+I$%sL[g%:_$
8
GVVWXYVZYVW 9*17 N@3%OPPQOPPS
TR 
 9)2-%\,!]D='./9+679f%
0124;3!+9*4%)%>7%_%_[%7%'7
:#%1%'9,3+:E##$(4L:7H*67k%&2!h
%C$"#%"$0K9;9]#$$%&)*+%,
/0123!%9+9.N97%:a

%1%>(2%@3OPPS
.N%E%C

GVVWXYVZYVW 9*18 N@3%OPPQOPPS
TR 
 @C\>]
c %+=%+*(:%+%"0KM rj+0K
O %=% rj%"%*+
e uF-72C$%.$%$o rjo
ˆ %-k%%"0K%"%*+  rjo
d =%%"0K j;o‘RƒKo%"%,
Q ƒ@4%<7E4C%%%J%H*4;o‘
GVVWXYVZYVW 9*19 N@3%OPPQOPPS
TR 
^ ^
9*
’}“”‰•‚c
‰‹}–—Ve
‚ v˜o™š”›‚e
‚‚ Z‚œ‚•Vˆ
‚ p}ƒ‚‚•Vd
‚‚‚ pžpTp‚•Vd
j‹Ÿ‚oVS
‚ ž–v˜vV S
‚‚ ž–¡‚¢M
‚‚‚ Ÿ‚oVƒ£”…
‹U¤vV cS
-C7%*3=%+c…
GVVWXYVZYVW 9*20 N@3%OPPQOPPS
TR 

_>?[P`D<=<a\Fb=>]\c
c‹Fb=>]\cdef= *
[P`*








P?: ]g*





O‹Fb=>]\c:h==<]G^*
[P`*







P?: ]g*





GVVWXYVZYVW 9*21 N@3%OPPQOPPS