{"id":6212,"date":"2025-05-16T09:25:00","date_gmt":"2025-05-16T02:25:00","guid":{"rendered":"https:\/\/blog.coolmate.me\/cach-chay-marathon-10km-5604-6212"},"modified":"2025-10-10T16:13:54","modified_gmt":"2025-10-10T09:13:54","slug":"cach-chay-marathon-10km-5604","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/cach-chay-marathon-10km-5604","title":{"rendered":"H\u01b0\u1edbng D\u1eabn C\u00e1ch Ch\u1ea1y Marathon 10Km Cho Ng\u01b0\u1eddi M\u1edbi B\u1eaft \u0110\u1ea7u"},"content":{"rendered":"<p dir=\"ltr\" style=\"text-align: justify;\"><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 10km l\u00e0 c\u1ed9t m\u1ed1c quan tr\u1ecdng \u0111\u1ed1i v\u1edbi b\u1ea5t k\u1ef3 ai \u0111ang theo \u0111u\u1ed5i l\u1ed1i s\u1ed1ng n\u0103ng \u0111\u1ed9ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n. \u0110\u1ec3 gi\u00fap b\u1ea1n chinh ph\u1ee5c m\u1ee5c ti\u00eau n\u00e0y m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3, b\u00e0i vi\u1ebft <strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">n\u00e0y c\u1ee7a\u00a0<a href=\"https:\/\/www.coolmate.me\/\" target=\"_blank\" rel=\"noopener\">Coolmate<\/a><\/span><\/strong><\/span><\/strong> s\u1ebd\u00a0cung c\u1ea5p gi\u00e1o \u00e1n <strong>c\u00e1ch ch\u1ea1y marathon 10km<\/strong> cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u trong 8 tu\u1ea7n, c\u00f9ng h\u01b0\u1edbng d\u1eabn k\u1ef9 thu\u1eadt, l\u1ef1a ch\u1ecdn trang ph\u1ee5c ph\u00f9 h\u1ee3p v\u00e0 c\u00e1c l\u01b0u \u00fd c\u1ea7n thi\u1ebft \u0111\u1ec3 b\u1ea1n t\u1ef1 tin ho\u00e0n th\u00e0nh c\u1ef1 ly n\u00e0y m\u1ed9t c\u00e1ch an to\u00e0n v\u00e0 t\u1ed1i \u01b0u nh\u1ea5t.<\/span><\/span><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Kinh nghi\u1ec7m ch\u1ea1y b\u1ed9 10km hi\u1ec7u qu\u1ea3 cho ng\u01b0\u1eddi m\u1edbi t\u1eadp ch\u1ea1y<\/span><\/strong><\/h2>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 ph\u00f9 h\u1ee3p<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">V\u1edbi ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, m\u1ed9t \u0111\u00f4i gi\u00e0y ph\u00f9 h\u1ee3p l\u00e0 <strong data-start=\"293\" data-end=\"328\">thi\u1ebft b\u1ecb h\u1ed7 tr\u1ee3 quan tr\u1ecdng nh\u1ea5t<\/strong> gi\u00fap b\u1ea3o v\u1ec7 c\u01a1 th\u1ec3 v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u su\u1ea5t khi ch\u1ea1y. Gi\u00e0y ch\u1ea1y b\u1ed9 chuy\u00ean d\u1ee5ng kh\u00f4ng ch\u1ec9 t\u1ea1o c\u1ea3m gi\u00e1c tho\u1ea3i m\u00e1i m\u00e0 c\u00f2n gi\u00fap gi\u1ea3m \u00e1p l\u1ef1c l\u00ean kh\u1edbp v\u00e0 c\u01a1 b\u1eafp, t\u1eeb \u0111\u00f3 h\u1ea1n ch\u1ebf nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 v\u00e0i ti\u00eau ch\u00ed ch\u1ecdn <a href=\"https:\/\/www.coolmate.me\/blog\/thuong-hieu-giay-chay-bo-1733\" target=\"_blank\" rel=\"noopener\">gi\u00e0y ch\u1ea1y b\u1ed9<\/a> ph\u00f9 h\u1ee3p cho ng\u01b0\u1eddi m\u1edbi:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ed9 \u00eam:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u01afu ti\u00ean gi\u00e0y c\u00f3 \u0111\u1ec7m v\u1eeba ph\u1ea3i, \u0111\u1ed9 \u0111\u00e0n h\u1ed3i t\u1ed1t \u0111\u1ec3 gi\u1ea3m ch\u1ea5n m\u00e0 v\u1eabn gi\u1eef \u0111\u01b0\u1ee3c c\u1ea3m gi\u00e1c m\u1eb7t \u0111\u01b0\u1eddng. Tr\u00e1nh gi\u00e0y qu\u00e1 m\u1ec1m (g\u00e2y m\u1ea5t \u1ed5n \u0111\u1ecbnh) ho\u1eb7c qu\u00e1 c\u1ee9ng (d\u1ec5 g\u00e2y \u0111au ch\u00e2n).<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ed9 v\u1eeba v\u1eb7n:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> M\u0169i gi\u00e0y n\u00ean d\u01b0 kho\u1ea3ng 0.5\u20131 cm \u0111\u1ec3 tr\u00e1nh ma s\u00e1t khi ch\u1ea1y. G\u00f3t gi\u00e0y c\u1ea7n \u00f4m ch\u1eafc, kh\u00f4ng b\u1ecb nh\u1ea5c g\u00f3t m\u1ed7i b\u01b0\u1edbc ch\u1ea1y.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Kh\u1ea3 n\u0103ng h\u1ed7 tr\u1ee3:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> T\u00ecm hi\u1ec3u v\u1ec1 ki\u1ec3u b\u00e0n ch\u00e2n c\u1ee7a m\u00ecnh nh\u01b0 ch\u00e2n b\u00ecnh th\u01b0\u1eddng, b\u1eb9t, hay v\u00f2m cao \u0111\u1ec3 ch\u1ecdn gi\u00e0y c\u00f3 h\u1ed7 tr\u1ee3 ph\u00f9 h\u1ee3p. Tuy nhi\u00ean, v\u1edbi ng\u01b0\u1eddi m\u1edbi, m\u1ed9t \u0111\u00f4i gi\u00e0y trung t\u00ednh c\u00f3 \u0111\u1ec7m t\u1ed1t th\u01b0\u1eddng l\u00e0 l\u1ef1a ch\u1ecdn an to\u00e0n.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Tr\u1ecdng l\u01b0\u1ee3ng:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u01afu ti\u00ean gi\u00e0y nh\u1eb9 \u0111\u1ec3 kh\u00f4ng t\u1ea1o c\u1ea3m gi\u00e1c n\u1eb7ng n\u1ec1 khi ch\u1ea1y.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Chi ph\u00ed:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Kh\u00f4ng c\u1ea7n qu\u00e1 \u0111\u1eaft, nh\u01b0ng n\u00ean l\u00e0 gi\u00e0y chuy\u00ean d\u1ee5ng c\u1ee7a c\u00e1c th\u01b0\u01a1ng hi\u1ec7u uy t\u00edn. Tr\u00e1nh d\u00f9ng gi\u00e0y \u0111i b\u1ed9, gi\u00e0y \u0111\u00e1 b\u00f3ng hay gi\u00e0y kh\u00f4ng r\u00f5 ngu\u1ed3n g\u1ed1c.<\/span><\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/May2025\/cach-chay-marathon-10km-5604_978.jpg\" alt=\"Ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 chuy\u00ean d\u1ee5ng \u0111\u1ec3 b\u1ea3o v\u1ec7 ch\u00e2n v\u00e0 t\u0103ng hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n\" width=\"1200\" height=\"900\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ecdn gi\u00e0y ch\u1ea1y b\u1ed9 chuy\u00ean d\u1ee5ng \u0111\u1ec3 b\u1ea3o v\u1ec7 ch\u00e2n v\u00e0 t\u0103ng hi\u1ec7u su\u1ea5t t\u1eadp luy\u1ec7n<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}} <strong style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; T\u00ecm hi\u1ec3u th\u00eam<\/span><span style=\"color: #000000; font-weight: 400; font-variant: normal; text-decoration: none; vertical-align: baseline;\">: <\/span><\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/10-doi-giay-chay-bo-chat-luong-dang-mua-nhat-danh-cho-nu-4894\">10 \u0111\u00f4i gi\u00e0y ch\u1ea1y b\u1ed9 ch\u1ea5t l\u01b0\u1ee3ng, \u0111\u00e1ng mua nh\u1ea5t d\u00e0nh cho n\u1eef<\/a> {{{\/infobox}}}<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ecdn trang ph\u1ee5c ch\u1ea1y b\u1ed9 tho\u1ea3i m\u00e1i v\u00e0 hi\u1ec7u qu\u1ea3<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">M\u1ed9t b\u1ed9 \u0111\u1ed3 tho\u1ea3i m\u00e1i, \u0111\u00fang ch\u1ea5t li\u1ec7u v\u00e0 thi\u1ebft k\u1ebf s\u1ebd gi\u00fap b\u1ea1n v\u1eadn \u0111\u1ed9ng linh ho\u1ea1t, ki\u1ec3m so\u00e1t nhi\u1ec7t \u0111\u1ed9 c\u01a1 th\u1ec3 t\u1ed1t h\u01a1n v\u00e0 h\u1ea1n ch\u1ebf c\u00e1c v\u1ea5n \u0111\u1ec1 nh\u01b0 ma s\u00e1t hay r\u1ed9p da.<\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea5t li\u1ec7u:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u01afu ti\u00ean c\u00e1c lo\u1ea1i v\u1ea3i t\u1ed5ng h\u1ee3p nh\u01b0 polyester, <a href=\"https:\/\/www.coolmate.me\/blog\/spandex-la-gi\" target=\"_blank\" rel=\"noopener\">spandex<\/a>, nylon. Nh\u1eefng ch\u1ea5t li\u1ec7u n\u00e0y n\u1ed5i ti\u1ebfng v\u1edbi \u0111\u1eb7c t\u00ednh tho\u00e1ng kh\u00ed, nhanh kh\u00f4, co gi\u00e3n t\u1ed1t v\u00e0 si\u00eau nh\u1eb9. Kh\u00f4ng n\u00ean ch\u1ecdn cotton v\u00ec l\u00e2u kh\u00f4, d\u1ec5 ma s\u00e1t l\u00e0m r\u1ed9p da.\u00a0<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><strong>\u00c1o ch\u1ea1y b\u1ed9:<\/strong><\/span><\/strong><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> L\u1ef1a ch\u1ecdn ph\u1ed5 bi\u1ebfn l\u00e0 <strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><a href=\"https:\/\/www.coolmate.me\/collection\/ao-nam-choi-the-thao\" target=\"_blank\" rel=\"noopener\">\u00e1o th\u1ec3 thao<\/a><\/span><\/strong> d\u00e1ng su\u00f4ng (regular fit) ho\u1eb7c \u00e1o ba l\u1ed7 (tank top). Thi\u1ebft k\u1ebf c\u1ea7n \u0111\u1ea3m b\u1ea3o s\u1ef1 th\u00f4ng tho\u00e1ng, linh ho\u1ea1t v\u00e0 h\u1ed7 tr\u1ee3 t\u1ed1t cho chuy\u1ec3n \u0111\u1ed9ng tay v\u00e0 th\u00e2n tr\u00ean trong su\u1ed1t qu\u00e1 tr\u00ecnh ch\u1ea1y.<\/span><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Qu\u1ea7n ch\u1ea1y b\u1ed9:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Qu\u1ea7n short th\u1ec3 thao l\u00e0 l\u1ef1a ch\u1ecdn \u0111\u01b0\u1ee3c \u01b0a chu\u1ed9ng, \u0111\u1eb7c bi\u1ec7t khi t\u00edch h\u1ee3p l\u1edbp l\u00f3t b\u00ean trong gi\u00fap c\u1ed1 \u0111\u1ecbnh c\u01a1 v\u00e0 gi\u1ea3m c\u1ecd x\u00e1t.\u00a0<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ed3 l\u00f3t th\u1ec3 thao:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u00a0N\u00ean ch\u1ecdn lo\u1ea1i c\u00f3 ch\u1ea5t li\u1ec7u m\u1ec1m, tho\u00e1ng kh\u00ed, \u00f4m v\u1eeba v\u1eb7n \u0111\u1ec3 tr\u00e1nh tr\u01b0\u1ee3t, c\u1ecd x\u00e1t g\u00e2y kh\u00f3 ch\u1ecbu ho\u1eb7c t\u1ed5n th\u01b0\u01a1ng v\u00f9ng da nh\u1ea1y c\u1ea3m.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1ea5t (v\u1edb) ch\u1ea1y b\u1ed9:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> H\u00e3y ch\u1ecdn t\u1ea5t chuy\u00ean d\u1ee5ng cho ch\u1ea1y b\u1ed9, th\u01b0\u1eddng d\u00e0y h\u01a1n m\u1ed9t ch\u00fat \u1edf ph\u1ea7n g\u00f3t v\u00e0 m\u0169i ch\u00e2n, \u0111\u00f4i khi c\u00f3 th\u00eam ph\u1ea7n h\u1ed7 tr\u1ee3 v\u00f2m ch\u00e2n. Ch\u1ea5t li\u1ec7u v\u1ea3i t\u1ed5ng h\u1ee3p, kh\u00f4ng ph\u1ea3i cotton.<\/span><\/strong><\/li>\n<\/ul>\n<p><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/May2025\/cach-chay-marathon-10km-5604_383.jpg\" alt=\"L\u1ef1a ch\u1ecdn trang ph\u1ee5c th\u1ec3 thao ch\u1ea5t l\u01b0\u1ee3ng, tho\u1ea3i m\u00e1i\" width=\"1200\" height=\"900\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1ef1a ch\u1ecdn trang ph\u1ee5c th\u1ec3 thao ch\u1ea5t l\u01b0\u1ee3ng, tho\u1ea3i m\u00e1i<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}} Kh\u00e1m ph\u00e1 ngay BST <a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-chay-bo-nu\" target=\"_blank\" rel=\"noopener\">\u0111\u1ed3 ch\u1ea1y b\u1ed9 n\u1eef<\/a> m\u1edbi t\u1ea1i Coolmate {{{\/infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{productpreview title=&#8221;&#8221;}}} 68217992d80d2b011a1c757d {{{\/productpreview}}}<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ph\u1ee5 ki\u1ec7n h\u1ed7 tr\u1ee3 ch\u1ea1y b\u1ed9<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u00ean c\u1ea1nh gi\u00e0y v\u00e0 trang ph\u1ee5c, m\u1ed9t s\u1ed1 ph\u1ee5 ki\u1ec7n ch\u1ea1y b\u1ed9 tuy nh\u1ecf nh\u01b0ng \u0111\u00f3ng vai tr\u00f2 quan tr\u1ecdng trong vi\u1ec7c n\u00e2ng cao tr\u1ea3i nghi\u1ec7m v\u00e0 hi\u1ec7u qu\u1ea3 luy\u1ec7n t\u1eadp. D\u01b0\u1edbi \u0111\u00e2y l\u00e0 nh\u1eefng m\u00f3n ph\u1ee5 ki\u1ec7n n\u00ean c\u00f3:<\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ed3ng h\u1ed3 th\u1ec3 thao ho\u1eb7c\u00a0<a href=\"https:\/\/www.coolmate.me\/blog\/app-do-quang-duong-chay-bo-mien-phi-1199\" target=\"_blank\" rel=\"noopener\">app \u0111o qu\u00e3ng \u0111\u01b0\u1eddng ch\u1ea1y b\u1ed9<\/a><\/span><\/span><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">M\u0169 l\u01b0\u1ee1i trai ho\u1eb7c b\u0103ng \u0111\u00f4 th\u1ec3 thao<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">\u0110ai ch\u1ea1y b\u1ed9 ho\u1eb7c t\u00fai \u0111eo h\u00f4ng<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/May2025\/cach-chay-marathon-10km-5604_994.jpg\" alt=\"Ph\u1ee5 ki\u1ec7n c\u1ea7n thi\u1ebft, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 h\u01a1n\" width=\"1200\" height=\"900\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ph\u1ee5 ki\u1ec7n c\u1ea7n thi\u1ebft, h\u1ed7 tr\u1ee3 qu\u00e1 tr\u00ecnh t\u1eadp luy\u1ec7n hi\u1ec7u qu\u1ea3 h\u01a1n<\/span><\/strong><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Gi\u00e1o \u00e1n ch\u1ea1y marathon 10km cho ng\u01b0\u1eddi m\u1edbi<\/span><\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">Gi\u00e1o \u00e1n ch\u1ea1y marathon 10km trong 8 tu\u1ea7n \u0111\u01b0\u1ee3c thi\u1ebft k\u1ebf cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, gi\u00fap x\u00e2y d\u1ef1ng s\u1ee9c b\u1ec1n v\u00e0 th\u00f3i quen luy\u1ec7n t\u1eadp \u0111\u1ec1u \u0111\u1eb7n. M\u1ed7i tu\u1ea7n s\u1ebd t\u0103ng d\u1ea7n qu\u00e3ng \u0111\u01b0\u1eddng v\u00e0 c\u01b0\u1eddng \u0111\u1ed9 h\u1ee3p l\u00fd. M\u1ee5c ti\u00eau l\u00e0 ho\u00e0n th\u00e0nh c\u1ef1 ly 10km an to\u00e0n, hi\u1ec7u qu\u1ea3.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">D\u01b0\u1edbi \u0111\u00e2y l\u00e0 b\u1ea3ng k\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n chi ti\u1ebft \u0111\u01b0\u1ee3c t\u1ed5ng h\u1ee3p t\u1eeb <a href=\"https:\/\/www.verywellfit.com\/\" target=\"_blank\" rel=\"noopener nofollow\">Verywellfit<\/a>, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o:<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">K\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n 10Km cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">N\u1ebfu b\u1ea1n l\u00e0 ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u, h\u00e3y b\u1eaft \u0111\u1ea7u t\u1eadp luy\u1ec7n theo l\u1ecbch tr\u00ecnh g\u1ee3i \u00fd nh\u01b0 sau:\u00a0<\/span><\/strong><\/p>\n<div dir=\"ltr\" style=\"margin-left: 0pt;\" align=\"left\">\n<table style=\"border: none; border-collapse: collapse; table-layout: fixed; width: 823px;\">\n<colgroup>\n<col style=\"width: 88.875px;\" \/>\n<col style=\"width: 88.875px;\" \/>\n<col style=\"width: 88.875px;\" \/>\n<col style=\"width: 88.875px;\" \/>\n<col style=\"width: 88.875px;\" \/>\n<col style=\"width: 88.875px;\" \/>\n<col style=\"width: 88.875px;\" \/>\n<col style=\"width: 88.875px;\" \/><\/colgroup>\n<tbody>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Tu\u1ea7n<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 2<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 3<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 4<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 5<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 6<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 7<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ee7 Nh\u1eadt<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">1<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 2.4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 2.4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 3.2km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">25 &#8211; 30 ph\u00fat ch\u1ea1y ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">2<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 3.2km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 3.2km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">25 &#8211; 30 ph\u00fat ch\u1ea1y ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">3<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 3.2km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 5.6km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">30 &#8211; 35 ph\u00fat ch\u1ea1y ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">4<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 3.2km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 5.6km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">35 ph\u00fat ch\u1ea1y ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 5.6km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">35 &#8211; 40 ph\u00fat ch\u1ea1y ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">6<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 7.2km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">35 &#8211; 40 ph\u00fat ch\u1ea1y ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">7<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 5.6km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">8km\u00a0<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">40 ph\u00fat ch\u1ea1y ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">8<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i ho\u1eb7c t\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 3.2km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 10K<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/May2025\/cach-chay-marathon-10km-5604_594.jpg\" alt=\"L\u1ecbch t\u1eadp g\u1ee3i \u00fd cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u\" width=\"1200\" height=\"900\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1ecbch t\u1eadp g\u1ee3i \u00fd cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">K\u1ebf ho\u1ea1ch t\u1eadp luy\u1ec7n 10Km cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00e2ng cao<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"margin-right: 90pt; text-align: justify;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">N\u1ebfu \u1edf tr\u00ecnh \u0111\u1ed9 cao h\u01a1n m\u1ed9t ch\u00fat, b\u1ea1n c\u00f3 th\u1ec3 tham kh\u1ea3o l\u1ecbch tr\u00ecnh luy\u1ec7n t\u1eadp nh\u01b0 sau:\u00a0<\/span><\/strong><\/p>\n<div dir=\"ltr\" style=\"margin-left: 0pt;\" align=\"left\">\n<table style=\"border: none; border-collapse: collapse; table-layout: fixed; width: 833px;\">\n<colgroup>\n<col style=\"width: 89.5px;\" \/>\n<col style=\"width: 89.5px;\" \/>\n<col style=\"width: 89.5px;\" \/>\n<col style=\"width: 89.5px;\" \/>\n<col style=\"width: 89.5px;\" \/>\n<col style=\"width: 89.5px;\" \/>\n<col style=\"width: 89.5px;\" \/>\n<col style=\"width: 89.5px;\" \/><\/colgroup>\n<tbody>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Tu\u1ea7n<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 2<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 3<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 4<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 5<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 6<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u1ee9 7<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ee7 Nh\u1eadt<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">1<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">30 ph\u00fat ch\u1ea1y\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">2<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 5.6km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">35 &#8211; 40 ph\u00fat ch\u1ea1y\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">3<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 5.6km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 5.6km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 6.4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">35 &#8211; 40 ph\u00fat ch\u1ea1y\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">4<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 6.4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 5.6km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 7.2km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">40 &#8211; 45 ph\u00fat ch\u1ea1y\u00a0<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">5<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 6.4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">40 &#8211; 45 ph\u00fat ch\u1ea1y<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">6<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 6.4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 5.6km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 9.6km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">40 &#8211; 45 ph\u00fat ch\u1ea1y<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">7<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 6.4km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1eadp k\u1ebft h\u1ee3p<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y<\/span><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">11.2km\u00a0<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">40 &#8211; 45 ph\u00fat ch\u1ea1y<\/span><\/p>\n<\/td>\n<\/tr>\n<tr style=\"height: 0pt;\">\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">8<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u1eadp k\u1ebft h\u1ee3p ho\u1eb7c ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 4.8km<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ngh\u1ec9 ng\u01a1i<\/span><\/p>\n<\/td>\n<td style=\"vertical-align: middle; padding: 5pt 5pt 5pt 5pt; overflow: hidden; overflow-wrap: break-word; border: solid #000000 1pt;\">\n<p dir=\"ltr\" style=\"text-align: center;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u1ea1y 10K<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/May2025\/cach-chay-marathon-10km-5604_137.jpg\" alt=\"L\u1ecbch t\u1eadp g\u1ee3i \u00fd cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00e2ng cao\" width=\"1200\" height=\"900\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1ecbch t\u1eadp g\u1ee3i \u00fd cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u n\u00e2ng cao<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u01b0u \u00fd quan tr\u1ecdng:<\/span><\/strong><\/p>\n<ul>\n<li class=\"\" data-start=\"19\" data-end=\"86\">\n<p class=\"\" data-start=\"21\" data-end=\"86\">Lu\u00f4n kh\u1edfi \u0111\u1ed9ng k\u1ef9 tr\u01b0\u1edbc m\u1ed7i bu\u1ed5i t\u1eadp v\u00e0 gi\u00e3n c\u01a1 sau khi k\u1ebft th\u00fac.<\/p>\n<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">L\u1ecbch t\u1eadp ch\u1ec9 mang t\u00ednh g\u1ee3i \u00fd, b\u1ea1n c\u00f3 th\u1ec3 \u0111i\u1ec1u ch\u1ec9nh linh ho\u1ea1t theo l\u1ecbch c\u00e1 nh\u00e2n, mi\u1ec5n sao duy tr\u00ec \u0111\u1ec1u \u0111\u1eb7n.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">U\u1ed1ng \u0111\u1ee7 n\u01b0\u1edbc trong ng\u00e0y, \u0111\u1eb7c bi\u1ec7t tr\u01b0\u1edbc, trong v\u00e0 sau khi ch\u1ea1y.<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{productpreview title=&#8221;&#8221;}}} 6808ab224ba28e35cb1cfdda {{{\/productpreview}}}<\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1ch ch\u1ea1y marathon 10km cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u<\/span><\/strong><\/h2>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Kh\u1edfi \u0111\u1ed9ng \u0111\u00fang c\u00e1ch khi ch\u1ea1y 10km<\/span><\/strong><\/h3>\n<p class=\"\" data-start=\"35\" data-end=\"223\">Kh\u1edfi \u0111\u1ed9ng l\u00e0 b\u01b0\u1edbc kh\u00f4ng th\u1ec3 b\u1ecf qua tr\u01b0\u1edbc m\u1ed7i bu\u1ed5i ch\u1ea1y. Ch\u1ec9 m\u1ea5t 5-10 ph\u00fat nh\u01b0ng gi\u00fap t\u0103ng c\u01b0\u1eddng l\u01b0u th\u00f4ng m\u00e1u, l\u00e0m n\u00f3ng c\u01a1 b\u1eafp, chu\u1ea9n b\u1ecb kh\u1edbp v\u1eadn \u0111\u1ed9ng v\u00e0 gi\u1ea3m nguy c\u01a1 ch\u1ea5n th\u01b0\u01a1ng hi\u1ec7u qu\u1ea3.<\/p>\n<p class=\"\" data-start=\"225\" data-end=\"417\">B\u1ea1n n\u00ean th\u1ef1c hi\u1ec7n c\u00e1c \u0111\u1ed9ng t\u00e1c kh\u1edfi \u0111\u1ed9ng nh\u01b0 xoay c\u1ed5 tay, c\u1ed5 ch\u00e2n, \u0111\u1ea7u g\u1ed1i, h\u00f4ng, vai, ch\u1ea1y b\u01b0\u1edbc nh\u1ecf t\u1ea1i ch\u1ed7, n\u00e2ng cao \u0111\u00f9i, \u0111\u00e1 g\u00f3t ch\u1ea1m m\u00f4ng, xoay c\u00e1nh tay; vung ch\u00e2n tr\u01b0\u1edbc, sau v\u00e0 sang ngang.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/sWurttqIG60\" width=\"560\" height=\"314\" allowfullscreen=\"allowfullscreen\"><\/iframe><br \/>\n<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn kh\u1edfi \u0111\u1ed9ng \u0111\u1ea7y \u0111\u1ee7 tr\u01b0\u1edbc khi ch\u1ea1y b\u1ed9<\/span><\/strong><\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u01b0\u1edbng d\u1eabn t\u01b0 th\u1ebf ch\u1ea1y 10km<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Mu\u1ed1n ch\u1ea1y v\u1eeba kh\u1ecfe v\u1eeba c\u00f3 d\u00e1ng \u0111\u1eb9p, l\u1ea1i tr\u00e1nh \u0111\u01b0\u1ee3c ch\u1ea5n th\u01b0\u01a1ng th\u00ec t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 \u0111\u00fang chu\u1ea9n l\u00e0 c\u1ef1c k\u1ef3 quan tr\u1ecdng. Khi ch\u1ea1y, h\u00e3y ch\u00fa \u00fd \u0111\u1ebfn c\u00e1c t\u01b0 th\u1ebf nh\u01b0 sau:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ea7u v\u00e0 M\u1eaft:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Gi\u1eef \u0111\u1ea7u th\u1eb3ng, m\u1eaft nh\u00ecn th\u1eb3ng v\u1ec1 ph\u00eda tr\u01b0\u1edbc kho\u1ea3ng 10-20m, c\u1ed5 th\u1ea3 l\u1ecfng, kh\u00f4ng c\u00fai g\u1eb1m hay ng\u1eeda l\u00ean.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Vai:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> Th\u1ea3 l\u1ecfng ho\u00e0n to\u00e0n, kh\u00f4ng g\u1ed3ng hay n\u00e2ng cao vai l\u00ean g\u1ea7n tai.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Tay:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> \u00a0G\u1eadp khu\u1ef7u tay kho\u1ea3ng 90 \u0111\u1ed9, \u0111\u00e1nh tay nh\u1eb9 nh\u00e0ng theo h\u01b0\u1edbng ch\u1ea1y, kh\u00f4ng vung ngang ng\u01b0\u1eddi. B\u00e0n tay n\u1eafm h\u1edd t\u1ef1 nhi\u00ean nh\u01b0 \u0111ang c\u1ea7m m\u1ed9t qu\u1ea3 tr\u1ee9ng.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Th\u00e2n ng\u01b0\u1eddi:<\/span><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"> H\u01a1i nghi\u00eang nh\u1eb9 v\u1ec1 ph\u00eda tr\u01b0\u1edbc t\u1eeb m\u1eaft c\u00e1 ch\u00e2n, gi\u1eef l\u01b0ng th\u1eb3ng t\u1ef1 nhi\u00ean, kh\u00f4ng \u01b0\u1ee1n ng\u1ef1c hay khom l\u01b0ng.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">H\u00f4ng: <\/span><\/strong>Gi\u1eef \u1ed5n \u0111\u1ecbnh, h\u01b0\u1edbng v\u1ec1 ph\u00eda tr\u01b0\u1edbc, l\u00e0 trung t\u00e2m chuy\u1ec3n \u0111\u1ed9ng.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ch\u00e2n v\u00e0 B\u00e0n ch\u00e2n: <\/span><\/strong><span style=\"font-weight: normal;\"><span style=\"color: #000000; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ti\u1ebfp \u0111\u1ea5t nh\u1eb9 nh\u00e0ng b\u1eb1ng ph\u1ea7n gi\u1eefa b\u00e0n ch\u00e2n ho\u1eb7c c\u1ea3 b\u00e0n d\u01b0\u1edbi h\u00f4ng, h\u1ea1n ch\u1ebf ti\u1ebfp \u0111\u1ea5t b\u1eb1ng g\u00f3t \u0111\u1ec3 tr\u00e1nh t\u00e1c \u0111\u1ed9ng m\u1ea1nh l\u00ean kh\u1edbp. S\u1ea3i ch\u00e2n v\u1eeba ph\u1ea3i, kh\u00f4ng qu\u00e1 d\u00e0i \u0111\u1ec3 tr\u00e1nh ti\u1ebfp \u0111\u1ea5t b\u1eb1ng g\u00f3t. Gi\u1eef nh\u1ecbp ch\u00e2n \u0111\u1ec1u \u0111\u1eb7n, kho\u1ea3ng 170-180 b\u01b0\u1edbc\/ph\u00fat.<\/span><\/span><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/May2025\/cach-chay-marathon-10km-5604_302.jpg\" alt=\"T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 \u0111\u00fang \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng\" width=\"1200\" height=\"900\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">T\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 \u0111\u00fang k\u1ef9 thu\u1eadt \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}} <strong style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; \u0110\u1ecdc th\u00eam<\/span><span style=\"color: #000000; font-weight: 400; font-variant: normal; text-decoration: none; vertical-align: baseline;\">: <\/span><\/strong><a href=\"https:\/\/www.coolmate.me\/blog\/tu-the-chay-bo-dung-cach-4209\">H\u01b0\u1edbng d\u1eabn t\u01b0 th\u1ebf ch\u1ea1y b\u1ed9 c\u1ef1c chu\u1ea9n d\u00e0nh ri\u00eang cho c\u00e1c runners<\/a> {{{\/infobox}}}<\/p>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">K\u1ef9 thu\u1eadt h\u00edt th\u1edf khi ch\u1ea1y 10km<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">C\u00e1ch h\u00edt th\u1edf \u0111\u00fang l\u00e0 m\u1ed9t y\u1ebfu t\u1ed1 quan tr\u1ecdng c\u1ee7a k\u1ef9 thu\u1eadt ch\u1ea1y b\u1ec1n \u00e1p d\u1ee5ng cho c\u00e1ch ch\u1ea1y marathon 10km cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u. K\u1ef9 thu\u1eadt h\u00edt th\u1edf khi ch\u1ea1y 10km g\u1ed3m c\u00e1c y\u1ebfu t\u1ed1 nh\u01b0 sau:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">H\u00edt v\u00e0o b\u1eb1ng c\u1ea3 m\u0169i v\u00e0 mi\u1ec7ng, th\u1edf ra b\u1eb1ng mi\u1ec7ng \u0111\u1ec3 l\u1ea5y nhi\u1ec1u oxy h\u01a1n, nh\u1ea5t l\u00e0 khi ch\u1ea1y nhanh.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Duy tr\u00ec nh\u1ecbp th\u1edf \u0111\u1ec1u, ph\u1ed5 bi\u1ebfn l\u00e0 nh\u1ecbp 3:2 (h\u00edt 3 b\u01b0\u1edbc, th\u1edf 2 b\u01b0\u1edbc) ho\u1eb7c 2:2 khi ch\u1ea1y nh\u1eb9, th\u1eed \u0111\u1ec3 t\u00ecm nh\u1ecbp ph\u00f9 h\u1ee3p.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Khi h\u00edt v\u00e0o b\u1ee5ng ph\u00ecnh ra, khi th\u1edf ra b\u1ee5ng h\u00f3p l\u1ea1i. \u0110i\u1ec1u n\u00e0y gi\u00fap ph\u1ed5i c\u00f3 kh\u00f4ng gian n\u1edf r\u1ed9ng h\u01a1n, l\u1ea5y \u0111\u01b0\u1ee3c nhi\u1ec1u oxy h\u01a1n.<\/span><\/strong><\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u1ea1n n\u00ean luy\u1ec7n t\u1eadp k\u1ef9 thu\u1eadt n\u00e0y khi \u0111i b\u1ed9 ho\u1eb7c ch\u1ea1y ch\u1eadm \u0111\u1ec3 l\u00e0m quen v\u00e0 c\u1ea3i thi\u1ec7n hi\u1ec7u qu\u1ea3 khi ch\u1ea1y 10km.<\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/May2025\/cach-chay-marathon-10km-5604_493.jpg\" alt=\"K\u1ef9 thu\u1eadt th\u1edf \u0111\u00fang c\u00e1ch gi\u00fap b\u1ea1n duy tr\u00ec t\u1ed1c \u0111\u1ed9 khi ch\u1ea1y \u1ed5n \u0111\u1ecbnh h\u01a1n\" width=\"1200\" height=\"900\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">K\u1ef9 thu\u1eadt th\u1edf \u0111\u00fang c\u00e1ch gi\u00fap b\u1ea1n duy tr\u00ec t\u1ed1c \u0111\u1ed9 khi ch\u1ea1y \u1ed5n \u0111\u1ecbnh h\u01a1n<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{productpreview title=&#8221;&#8221;}}} 67ce92242942bb7f7e66e8ca {{{\/productpreview}}}<\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">B\u00ed quy\u1ebft n\u00e2ng cao hi\u1ec7u qu\u1ea3 khi luy\u1ec7n t\u1eadp ch\u1ea1y 10km<\/span><\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 ch\u1ea1y 10km, b\u1ea1n c\u1ea7n \u00e1p d\u1ee5ng nh\u1eefng b\u00ed quy\u1ebft \u0111\u01a1n gi\u1ea3n m\u00e0 hi\u1ec7u qu\u1ea3 sau \u0111\u00e2y:<\/span><\/strong><\/p>\n<ul>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">Chia nh\u1ecf m\u1ee5c ti\u00eau luy\u1ec7n t\u1eadp theo tu\u1ea7n \u0111\u1ec3 d\u1ec5 ho\u00e0n th\u00e0nh h\u01a1n. T\u00ecm b\u1ea1n \u0111\u1ed3ng h\u00e0nh khi ch\u1ea1y \u0111\u1ec3 t\u0103ng \u0111\u1ed9ng l\u1ef1c, h\u1ecdc h\u1ecfi kinh nghi\u1ec7m v\u00e0 gi\u1eef tinh th\u1ea7n h\u1ee9ng kh\u1edfi.<\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Thay \u0111\u1ed5i cung \u0111\u01b0\u1eddng ch\u1ea1y, kh\u00e1m ph\u00e1 nh\u1eefng con \u0111\u01b0\u1eddng m\u1edbi \u0111\u1ec3 tr\u00e1nh nh\u00e0m ch\u00e1n. B\u1ea1n c\u0169ng c\u00f3 th\u1ec3 v\u1eeba nghe nh\u1ea1c v\u1eeba ch\u1ea1y b\u1ed9 gi\u00fap tinh th\u1ea7n tho\u1ea3i m\u00e1i v\u00e0 th\u01b0 gi\u00e3n h\u01a1n<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0102n u\u1ed1ng \u0111\u00fang c\u00e1ch v\u00e0 \u0111\u1ea7y \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng tr\u01b0\u1edbc v\u00e0 sau khi ch\u1ea1y. \u0110\u1eb7c bi\u1ec7t b\u1ed5 sung \u0111\u1ee7 n\u01b0\u1edbc c\u1ea3 ng\u00e0y, \u0111\u1eb7c bi\u1ec7t trong l\u00fac ch\u1ea1y<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">X\u1eed l\u00fd ch\u1ea5n th\u01b0\u01a1ng nh\u1eb9 b\u1eb1ng ph\u01b0\u01a1ng ph\u00e1p R.I.C.E (Rest &#8211; ngh\u1ec9 ng\u01a1i, Ice &#8211; ch\u01b0\u1eddm \u0111\u00e1, Compression &#8211; b\u0103ng \u00e9p nh\u1eb9, Elevation &#8211; k\u00ea cao v\u00f9ng b\u1ecb th\u01b0\u01a1ng). N\u1ebfu c\u01a1n \u0111au nghi\u00eam tr\u1ecdng, kh\u00f4ng thuy\u00ean gi\u1ea3m sau v\u00e0i ng\u00e0y t\u1ef1 ch\u0103m s\u00f3c, h\u00e3y tham kh\u1ea3o ngay \u00fd ki\u1ebfn c\u1ee7a b\u00e1c s\u0129.<\/span><\/strong><\/li>\n<li dir=\"ltr\" style=\"text-align: justify;\" role=\"presentation\">\u00a0Ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, \u0103n \u0111\u1ee7 carbohydrate, \u0103n nh\u1eb9 tr\u01b0\u1edbc khi ch\u1ea1y t\u1eeb 1-2 ti\u1ebfng. Kh\u1edfi \u0111\u1ed9ng k\u1ef9 c\u00e0ng v\u00e0 b\u1eaft \u0111\u1ea7u ch\u1ea1y v\u1edbi t\u1ed1c \u0111\u1ed9 v\u1eeba ph\u1ea3i, sau \u0111\u00f3 duy tr\u00ec nh\u1ecbp \u0111\u1ed9 \u1ed5n \u0111\u1ecbnh nh\u01b0 khi luy\u1ec7n t\u1eadp.<\/li>\n<\/ul>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\"><span style=\"border: none; overflow: hidden; width: 602px; height: 451px;\"><img decoding=\"async\" style=\"display: block; margin-left: auto; margin-right: auto;\" src=\"https:\/\/n7media.coolmate.me\/image\/May2025\/cach-chay-marathon-10km-5604_294.jpg\" alt=\"\u00c1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p R.I.C.E \u0111\u1ec3 x\u1eed l\u00ed c\u00e1c ch\u1ea5n th\u01b0\u01a1ng nh\u1eb9\" width=\"1200\" height=\"900\" \/><\/span><\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: center;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u00c1p d\u1ee5ng ph\u01b0\u01a1ng ph\u00e1p R.I.C.E \u0111\u1ec3 x\u1eed l\u00ed c\u00e1c ch\u1ea5n th\u01b0\u01a1ng nh\u1eb9<\/span><\/strong><\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 4pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Gi\u1ea3i \u0110\u00e1p Th\u1eafc M\u1eafc Th\u01b0\u1eddng G\u1eb7p V\u1ec1 Ch\u1ea1y 10km Cho Ng\u01b0\u1eddi M\u1edbi<\/span><\/strong><\/h2>\n<h3 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 12pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">Ng\u01b0\u1eddi m\u1edbi ch\u1ea1y 10km m\u1ea5t bao l\u00e2u?<\/span><\/strong><\/h3>\n<p dir=\"ltr\" style=\"text-align: justify;\">Th\u1eddi gian ho\u00e0n th\u00e0nh 10km c\u1ee7a ng\u01b0\u1eddi m\u1edbi ch\u1ea1y ph\u1ee5 thu\u1ed9c v\u00e0o nhi\u1ec1u y\u1ebfu t\u1ed1 nh\u01b0 th\u1ec3 tr\u1ea1ng, kinh nghi\u1ec7m, \u0111\u1ed9 tu\u1ed5i v\u00e0 t\u1ed1c \u0111\u1ed9 ch\u1ea1y. Trung b\u00ecnh, ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u th\u01b0\u1eddng ch\u1ea1y t\u1eeb <strong data-start=\"207\" data-end=\"225\">60 \u0111\u1ebfn 90 ph\u00fat<\/strong> \u0111\u1ec3 ho\u00e0n th\u00e0nh qu\u00e3ng \u0111\u01b0\u1eddng 10km.<\/p>\n<h3>Ch\u1ea1y 10km m\u1ed7i ng\u00e0y c\u00f3 t\u1ed1t kh\u00f4ng?<\/h3>\n<p>Ch\u1ea1y 10km m\u1ed7i ng\u00e0y c\u00f3 th\u1ec3 mang l\u1ea1i nhi\u1ec1u l\u1ee3i \u00edch nh\u01b0 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n, t\u0103ng c\u01b0\u1eddng tim m\u1ea1ch v\u00e0 \u0111\u1ed1t m\u1ee1 hi\u1ec7u qu\u1ea3. Tuy nhi\u00ean, b\u1ea1n n\u00ean c\u00e2n nh\u1eafc m\u1ee9c \u0111\u1ed9 ph\u00f9 h\u1ee3p v\u1edbi th\u1ec3 tr\u1ea1ng v\u00e0 l\u1ecbch t\u1eadp luy\u1ec7n \u0111\u1ec3 tr\u00e1nh ch\u1ea5n th\u01b0\u01a1ng v\u00e0 qu\u00e1 t\u1ea3i. N\u00ean k\u1ebft h\u1ee3p ngh\u1ec9 ng\u01a1i v\u00e0 ch\u0103m s\u00f3c c\u01a1 th\u1ec3 \u0111\u00fang c\u00e1ch \u0111\u1ec3 \u0111\u1ea1t k\u1ebft qu\u1ea3 t\u1ed1t nh\u1ea5t.<\/p>\n<h3>Ch\u1ea1y b\u1ec1n 10km \u0111\u1ed1t bao nhi\u00eau calo?<\/h3>\n<p style=\"text-align: justify;\">Ch\u1ea1y 10km th\u01b0\u1eddng \u0111\u1ed1t kho\u1ea3ng 600 calo, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 60 calo cho m\u1ed7i km ch\u1ea1y. \u0110\u00e2y l\u00e0 m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng kh\u00e1 l\u1edbn, gi\u00fap b\u1ea1n h\u1ed7 tr\u1ee3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m c\u00e2n v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe.<\/p>\n<p class=\"\" data-start=\"122\" data-end=\"310\">Ch\u1ea1y 10km th\u01b0\u1eddng \u0111\u1ed1t kho\u1ea3ng 600 calo, t\u01b0\u01a1ng \u0111\u01b0\u01a1ng kho\u1ea3ng 60 calo cho m\u1ed7i km ch\u1ea1y. \u0110\u00e2y l\u00e0 m\u1ee9c ti\u00eau hao n\u0103ng l\u01b0\u1ee3ng kh\u00e1 l\u1edbn, gi\u00fap b\u1ea1n h\u1ed7 tr\u1ee3 hi\u1ec7u qu\u1ea3 trong vi\u1ec7c gi\u1ea3m c\u00e2n v\u00e0 n\u00e2ng cao s\u1ee9c kh\u1ecfe.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{productpreview title=&#8221;&#8221;}}} 67c52db812e83a207752556e {{{\/productpreview}}}<\/p>\n<h2 dir=\"ltr\" style=\"line-height: 1.7999999999999998; text-align: justify; margin-top: 10pt; margin-bottom: 12pt;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: bold; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">L\u1eddi K\u1ebft<\/span><\/strong><\/h2>\n<p dir=\"ltr\" style=\"text-align: justify;\">B\u00e0i\u00a0 vi\u1ebft tr\u00ean \u0111\u00e3 t\u1ed5ng h\u1ee3p \u0111\u1ea7y \u0111\u1ee7 c\u00e1c h\u01b0\u1edbng d\u1eabn v\u00e0 ph\u01b0\u01a1ng ph\u00e1p trong <strong data-start=\"67\" data-end=\"94\">c\u00e1ch ch\u1ea1y marathon 10km<\/strong>. Vi\u1ec7c t\u1eadp luy\u1ec7n theo k\u1ebf ho\u1ea1ch v\u00e0 th\u1ef1c hi\u1ec7n \u0111\u00fang k\u1ef9 thu\u1eadt s\u1ebd gi\u00fap b\u1ea1n ho\u00e0n th\u00e0nh c\u1ef1 ly n\u00e0y m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3. Ho\u00e0n th\u00e0nh ch\u1ea1y 10km \u0111\u00e1nh d\u1ea5u b\u01b0\u1edbc ti\u1ebfn quan tr\u1ecdng trong qu\u00e1 tr\u00ecnh n\u00e2ng cao th\u1ec3 l\u1ef1c v\u00e0 k\u1ef9 n\u0103ng ch\u1ea1y b\u1ed9.<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline;\">\u0110\u1eebng qu\u00ean theo d\u00f5i <a href=\"https:\/\/www.coolmate.me\/blog\" target=\"_blank\" rel=\"noopener\">CoolBlog<\/a> \u0111\u1ec3 c\u1eadp nh\u1eadt th\u00eam nhi\u1ec1u th\u00f4ng tin h\u1eefu \u00edch kh\u00e1c. V\u00e0 gh\u00e9 ngay Coolmate \u0111\u1ec3 s\u1eafm ngay nh\u1eefng b\u1ed9 <a href=\"https:\/\/www.coolmate.me\/collection\/quan-ao-chay-bo\" target=\"_blank\" rel=\"noopener\">qu\u1ea7n \u00e1o ch\u1ea1y b\u1ed9 nam<\/a> ch\u1ea5t l\u01b0\u1ee3ng, nh\u1eb1m mang l\u1ea1i nh\u1eefng kho\u1ea3nh kh\u1eafc ch\u1ea1y b\u1ed9 th\u1eadt tho\u1ea3i m\u00e1i v\u00e0 \u0111\u1ea1t hi\u1ec7u qu\u1ea3 t\u1ed1t nh\u00e9!<\/span><\/strong><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\"><strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><span style=\"color: #000000; font-weight: 400; font-style: italic; font-variant: normal; text-decoration: none; vertical-align: baseline;\">&gt;&gt;&gt; Xem th\u00eam<\/span><\/strong><\/p>\n<p><a href=\"https:\/\/www.coolmate.me\/blog\/chay-bo-co-nen-doi-mu-khong-5513\">Gi\u1ea3i \u0110\u00e1p: Ch\u1ea1y B\u1ed9 C\u00f3 N\u00ean \u0110\u1ed9i M\u0169 Kh\u00f4ng?<\/a><\/p>\n<p><a href=\"https:\/\/www.coolmate.me\/blog\/nhung-ai-khong-nen-tham-gia-chay-bo-5474\">Nh\u1eefng Ai Kh\u00f4ng N\u00ean Tham Gia Ch\u1ea1y B\u1ed9?<\/a><\/p>\n<p><a href=\"https:\/\/www.coolmate.me\/blog\/chay-bo-hay-tap-gym-tot-hon-5431\">Ch\u1ea1y B\u1ed9 Hay T\u1eadp Gym Gi\u1ea3m C\u00e2n T\u1ed1t H\u01a1n? L\u1eddi Khuy\u00ean T\u1eeb Chuy\u00ean Gia<\/a><\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{\/infobox}}}<\/p>\n<p dir=\"ltr\" style=\"text-align: justify;\">{{{infobox}}} &gt;&gt; Ngu\u1ed3n tham kh\u1ea3o: <strong id=\"docs-internal-guid-f39203a0-7fff-5d7c-c812-6edf313633f9\" style=\"font-weight: normal;\"><a style=\"text-decoration: none;\" href=\"https:\/\/www.verywellfit.com\/beginner-runners-10k-training-schedule-2911611\" target=\"_blank\" rel=\"noopener nofollow\"><span style=\"color: #1155cc; font-weight: 400; font-style: normal; font-variant: normal; text-decoration: underline; text-decoration-skip-ink: none; vertical-align: baseline;\">https:\/\/www.verywellfit.com\/beginner-runners-10k-training-schedule-2911611<\/span><\/a><\/strong> {{{\/infobox}}}<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ch\u1ea1y 10km l\u00e0 c\u1ed9t m\u1ed1c quan tr\u1ecdng \u0111\u1ed1i v\u1edbi b\u1ea5t k\u1ef3 ai \u0111ang theo \u0111u\u1ed5i l\u1ed1i s\u1ed1ng n\u0103ng \u0111\u1ed9ng v\u00e0 c\u1ea3i thi\u1ec7n s\u1ee9c b\u1ec1n. \u0110\u1ec3 gi\u00fap b\u1ea1n chinh ph\u1ee5c m\u1ee5c ti\u00eau n\u00e0y m\u1ed9t c\u00e1ch hi\u1ec7u qu\u1ea3, b\u00e0i vi\u1ebft n\u00e0y c\u1ee7a\u00a0Coolmate s\u1ebd\u00a0cung c\u1ea5p gi\u00e1o \u00e1n c\u00e1ch ch\u1ea1y marathon 10km cho ng\u01b0\u1eddi m\u1edbi b\u1eaft \u0111\u1ea7u trong 8&#8230;<\/p>\n","protected":false},"author":13,"featured_media":19702,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[68],"tags":[],"class_list":["post-6212","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chay-bo"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/6212","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/comments?post=6212"}],"version-history":[{"count":2,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/6212\/revisions"}],"predecessor-version":[{"id":28778,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/posts\/6212\/revisions\/28778"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media\/19702"}],"wp:attachment":[{"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/media?parent=6212"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/categories?post=6212"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coolmate.me\/blog\/wp-json\/wp\/v2\/tags?post=6212"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}