{"id":5972,"date":"2025-04-21T02:36:10","date_gmt":"2025-04-20T19:36:10","guid":{"rendered":"https:\/\/blog.coolmate.me\/avg-pace-la-gi-5344-5972"},"modified":"2025-09-04T15:28:25","modified_gmt":"2025-09-04T08:28:25","slug":"avg-pace-la-gi-5344","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/avg-pace-la-gi-5344","title":{"rendered":"Avg Pace l\u00e0 g\u00ec? Gi\u1ea3i m\u00e3 t\u1ed1c \u0111\u1ed9 trung b\u00ecnh v\u00e0 c\u00e1ch l\u00e0m ch\u1ee7 cu\u1ed9c \u0111ua c\u1ee7a b\u1ea1n"},"content":{"rendered":"

B\u1ea1n m\u1edbi làm quen v\u1edbi ch\u1ea1y b\u1ed9 và th\u1eafc m\u1eafc “avg pace là gì”? Hay b\u1ea1n là runner dày d\u1eb7n kinh nghi\u1ec7m \u0111ang tìm cách t\u1ed1i \u01b0u t\u1ed1c \u0111\u1ed9? Dù b\u1ea1n \u1edf trình \u0111\u1ed9 nào thì vi\u1ec7c n\u1eafm v\u1eefng khái ni\u1ec7m và t\u1ea7m quan tr\u1ecdng c\u1ee7a Avg Pace (t\u1ed1c \u0111\u1ed9 trung bình) trong ch\u1ea1y b\u1ed9 là vô cùng c\u1ea7n thi\u1ebft. Qua bài vi\u1ebft d\u01b0\u1edbi \u0111ây, hãy cùng Coolmate tìm hi\u1ec3u v\u1ec1 Avg pace và gi\u1ea3i mã t\u1ed1c \u0111\u1ed9 trung bình trong cu\u1ed9c \u0111ua c\u1ee7a b\u1ea1n!<\/p>\n

Avg Pace là gì? Hi\u1ec3u \u0111úng \u0111\u1ec3 ch\u1ea1y \u0111úng<\/h2>\n

1. \u0110\u1ecbnh ngh\u0129a v\u1ec1 Average Pace (Avg Pace)<\/h3>\n

Average Pace (Avg Pace), hay t\u1ed1c \u0111\u1ed9 ch\u1ea1y trung bình, là ch\u1ec9 s\u1ed1 \u0111o l\u01b0\u1eddng t\u1ed1c \u0111\u1ed9 trung bình c\u1ee7a b\u1ea1n trên toàn b\u1ed9 quãng \u0111\u01b0\u1eddng \u0111ã ch\u1ea1y. Nó cho bi\u1ebft b\u1ea1n m\u1ea5t bao nhiêu th\u1eddi gian (th\u01b0\u1eddng tính b\u1eb1ng phút) \u0111\u1ec3 hoàn thành m\u1ed9t kilomet (ho\u1eb7c d\u1eb7m).<\/p>\n

\"Ave<\/p>\n

Ave Pace là t\u1ed1c \u0111\u1ed9 trung bình c\u1ee7a 1 bu\u1ed5i ch\u1ea1y<\/em><\/p>\n

Ví d\u1ee5, n\u1ebfu b\u1ea1n ch\u1ea1y 5km trong 30 phút:<\/strong><\/p>\n

Avg Pace = T\u1ed5ng th\u1eddi gian (phút) \/ T\u1ed5ng quãng \u0111\u01b0\u1eddng (km) = 30 \/ 5 = 6 phút\/km<\/p>\n

Cách \u0111\u1ecdc ph\u1ed5 bi\u1ebfn là “Pace 6” ho\u1eb7c “6:00phút\/km”. Con s\u1ed1 này th\u1ec3 hi\u1ec7n hi\u1ec7u su\u1ea5t t\u1ed5ng th\u1ec3 c\u1ee7a bu\u1ed5i ch\u1ea1y \u0111ó.<\/p>\n

{{{infobox}}} \u0110\u1ecdc ngay:<\/strong> Ch\u1ea1y b\u1ed9 1 ti\u1ebfng \u0111\u1ed1t bao nhiêu calo? H\u01b0\u1edbng d\u1eabn cách ch\u1ea1y hi\u1ec7u qu\u1ea3 nh\u1ea5t<\/a> {{{\/infobox}}}<\/p>\n

2. Phân bi\u1ec7t Avg Pace và các lo\u1ea1i Pace<\/h3>\n

Trong th\u1ebf gi\u1edbi ch\u1ea1y b\u1ed9, ngoài Avg Pace, b\u1ea1n s\u1ebd còn nghe \u0111\u1ebfn các khái ni\u1ec7m Pace khác. Hãy cùng Coolmate phân bi\u1ec7t qua b\u1ea3ng d\u01b0\u1edbi \u0111ây:<\/p>\n

\n\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n
\n

Lo\u1ea1i Pace<\/strong><\/p>\n<\/td>\n

\n

\u0110\u1ecbnh ngh\u0129a<\/strong><\/p>\n<\/td>\n

\n

\u0110\u1eb7c \u0111i\u1ec3m<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

Avg Pace<\/strong><\/p>\n<\/td>\n

\n

T\u1ed1c \u0111\u1ed9 trung bình trên toàn b\u1ed9 quãng \u0111\u01b0\u1eddng.<\/p>\n<\/td>\n

\n

Cho bi\u1ebft hi\u1ec7u su\u1ea5t t\u1ed5ng th\u1ec3.<\/p>\n<\/td>\n<\/tr>\n

\n

Pace T\u1ee9c Th\u1eddi<\/strong><\/p>\n<\/td>\n

\n

T\u1ed1c \u0111\u1ed9 ngay t\u1ea1i th\u1eddi \u0111i\u1ec3m b\u1ea1n nhìn \u0111\u1ed3ng h\u1ed3.<\/p>\n<\/td>\n

\n

Thay \u0111\u1ed5i liên t\u1ee5c theo \u0111\u1ecba hình, s\u1ee9c l\u1ef1c.<\/p>\n<\/td>\n<\/tr>\n

\n

Lap\/Split Pace<\/strong><\/p>\n<\/td>\n

\n

Avg Pace c\u1ee7a t\u1eebng \u0111o\u1ea1n nh\u1ecf (ví d\u1ee5: m\u1ed7i 1km, m\u1ed7i vòng sân).<\/p>\n<\/td>\n

\n

Giúp theo dõi s\u1ef1 \u1ed5n \u0111\u1ecbnh t\u1ed1c \u0111\u1ed9 trong su\u1ed1t bu\u1ed5i ch\u1ea1y.<\/p>\n<\/td>\n<\/tr>\n

\n

V\u1eadn t\u1ed1c (km\/h)<\/strong><\/p>\n<\/td>\n

\n

Quãng \u0111\u01b0\u1eddng ch\u1ea1y \u0111\u01b0\u1ee3c trong m\u1ed9t gi\u1edd. \u0110\u01a1n v\u1ecb khác v\u1edbi Pace (phút\/km).<\/p>\n<\/td>\n

\n

Pace càng nh\u1ecf, ch\u1ea1y càng nhanh. V\u1eadn t\u1ed1c càng l\u1edbn, ch\u1ea1y càng nhanh.<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

B\u1ea3ng Quy \u0110\u1ed5i Pace (phút\/km) sang V\u1eadn t\u1ed1c (km\/h) tham kh\u1ea3o:<\/p>\n

\n\n\n\n<\/colgroup>\n\n\n\n\n\n\n\n
\n

Pace (phút\/km)<\/strong><\/p>\n<\/td>\n

\n

V\u1eadn t\u1ed1c (km\/h)<\/strong><\/p>\n<\/td>\n<\/tr>\n

\n

4:00<\/p>\n<\/td>\n

\n

15.00<\/p>\n<\/td>\n<\/tr>\n

\n

5:00<\/p>\n<\/td>\n

\n

12.00<\/p>\n<\/td>\n<\/tr>\n

\n

6:00<\/p>\n<\/td>\n

\n

10.00<\/p>\n<\/td>\n<\/tr>\n

\n

7:00<\/p>\n<\/td>\n

\n

8.57<\/p>\n<\/td>\n<\/tr>\n

\n

8:00<\/p>\n<\/td>\n

\n

7.50<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

T\u1ea1i sao Avg Pace l\u1ea1i quan tr\u1ecdng trong gi\u1edbi ch\u1ea1y b\u1ed9?<\/h2>\n

1. Th\u01b0\u1edbc \u0111o hi\u1ec7u su\u1ea5t t\u1ed5ng th\u1ec3 \u0111áng tin c\u1eady<\/h3>\n

Avg Pace không ch\u1ec9 là m\u1ed9t con s\u1ed1 khô khan. Nó ph\u1ea3n ánh kh\u1ea3 n\u0103ng duy trì t\u1ed1c \u0111\u1ed9 c\u1ee7a b\u1ea1n trong su\u1ed1t bu\u1ed5i ch\u1ea1y, m\u1ed9t y\u1ebfu t\u1ed1 then ch\u1ed1t \u0111ánh giá hi\u1ec7u su\u1ea5t ch\u1ea1y b\u1ed9.<\/p>\n

\"Avg<\/em><\/p>\n

Avg Pace là ch\u1ec9 s\u1ed1 \u0111o l\u01b0\u1eddng hi\u1ec7u su\u1ea5t t\u1ed5ng th\u1ec3 \u0111áng tin c\u1eady<\/em><\/p>\n

Khác v\u1edbi Pace t\u1ee9c th\u1eddi hay Lap Pace có th\u1ec3 bi\u1ebfn \u0111\u1ed9ng, Avg Pace cho b\u1ea1n cái nhìn t\u1ed5ng quan và \u0111áng tin c\u1eady v\u1ec1 th\u1ef1c l\u1ef1c c\u1ee7a mình trong bu\u1ed5i t\u1eadp ho\u1eb7c cu\u1ed9c \u0111ua \u0111ó. Ví d\u1ee5, b\u1ea1n có th\u1ec3 ch\u1ea1y 1km cu\u1ed1i r\u1ea5t nhanh (Lap Pace t\u1ed1t), nh\u01b0ng n\u1ebfu Avg Pace c\u1ea3 ch\u1eb7ng ch\u1eadm, có th\u1ec3 b\u1ea1n \u0111ã xu\u1ea5t phát quá nhanh và b\u1ecb \u0111u\u1ed1i v\u1ec1 sau.<\/p>\n

{{{infobox}}} Xem thêm: <\/strong>T\u1ed1c \u0111\u1ed9 ch\u1ea1y b\u1ed9 trung bình chu\u1ea9n: H\u01b0\u1edbng d\u1eabn tính t\u1ed1c \u0111\u1ed9 và luy\u1ec7n t\u1eadp hi\u1ec7u qu\u1ea3<\/a> {{{\/infobox}}}<\/p>\n

{{{productpreview title=””}}} 6732bc1852ab582832140fb2 {{{\/productpreview}}}<\/p>\n

2. Kim ch\u1ec9 nam \u0111\u1ec3 \u0111\u1eb7t m\u1ee5c tiêu th\u1ef1c t\u1ebf<\/h3>\n

Bi\u1ebft \u0111\u01b0\u1ee3c Avg Pace hi\u1ec7n t\u1ea1i, b\u1ea1n có th\u1ec3 d\u1ec5 dàng xác \u0111\u1ecbnh m\u1ee5c tiêu ch\u1ea1y b\u1ed9 kh\u1ea3 thi cho các c\u1ef1 ly khác nhau.<\/p>\n

Công th\u1ee9c \u0111\u01a1n gi\u1ea3n: Th\u1eddi gian m\u1ee5c tiêu (phút) = Avg Pace m\u1ee5c tiêu (phút\/km) * C\u1ef1 ly (km)<\/p>\n

Ví d\u1ee5:<\/strong><\/p>\n