{"id":6000,"date":"2026-08-19T01:00:00","date_gmt":"2026-08-18T22:00:00","guid":{"rendered":"https:\/\/urkod.com\/?p=6000"},"modified":"2026-08-17T13:29:23","modified_gmt":"2026-08-17T10:29:23","slug":"%d8%a7%d9%84%d9%81%d8%b1%d9%82-%d8%a8%d9%8a%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%ac%d8%b1%d9%8a","status":"publish","type":"post","link":"https:\/\/urkod.com\/en\/%d8%a7%d9%84%d9%81%d8%b1%d9%82-%d8%a8%d9%8a%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%ac%d8%b1%d9%8a\/","title":{"rendered":"\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u064a: \u0625\u0646\u062a\u0631\u0641\u0627\u0644\u060c \u062a\u064a\u0645\u0628\u0648\u060c \u0639\u062a\u0628\u0629\u060c \u0641\u0627\u0631\u062a\u0644\u0643\u060c \u0648\u0633\u0628\u0631\u0646\u062a\u061f"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u064a<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0641\u062a\u062d \u062e\u0637\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u062a\u062c\u062f \u0623\u0633\u0628\u0648\u0639\u0643 \u0645\u0648\u0632\u0639\u064b\u0627 \u0628\u064a\u0646 <strong>Interval<\/strong><strong> \u0648<\/strong><strong>Tempo<\/strong><strong> \u0648<\/strong><strong>Threshold<\/strong><strong> \u0648<\/strong><strong>Fartlek<\/strong>\u060c \u0648\u0631\u0628\u0645\u0627 \u0628\u0639\u0636 \u0627\u0644\u0640Sprints \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0639\u0644\u0649 \u062e\u0637\u0637 \u0627\u0644\u062c\u0631\u064a\u060c \u0641\u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0646 \u062a\u0628\u062f\u0648 \u0644\u0643 \u0627\u0644\u0623\u0633\u0645\u0627\u0621 \u0645\u062e\u062a\u0644\u0641\u0629 \u0628\u064a\u0646\u0645\u0627 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0648\u0627\u062d\u062f: \u0623\u0646 \u062a\u0631\u0643\u0636 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0643\u0646 \u0637\u0631\u064a\u0642\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0633\u0631\u0639\u0629 \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062e\u062a\u0644\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627\u0643 \u062a\u0645\u0631\u064a\u0646 \u062a\u0631\u0643\u0636 \u0641\u064a\u0647 \u0628\u0642\u0648\u0629 \u0644\u062f\u0642\u0627\u0626\u0642 \u062b\u0645 \u062a\u0631\u062a\u0627\u062d. \u0648\u0622\u062e\u0631 \u062a\u062d\u0627\u0641\u0638 \u0641\u064a\u0647 \u0639\u0644\u0649 \u0633\u0631\u0639\u0629 \u0635\u0639\u0628\u0629 \u0644\u0645\u062f\u0629 \u0637\u0648\u064a\u0644\u0629 \u0646\u0633\u0628\u064a\u064b\u0627. \u0648\u062a\u0645\u0631\u064a\u0646 \u062b\u0627\u0644\u062b \u0644\u0627 \u062a\u0646\u0638\u0631 \u0641\u064a\u0647 \u0625\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u0629 \u0643\u062b\u064a\u0631\u064b\u0627 \u0623\u0635\u0644\u064b\u0627\u060c \u0628\u064a\u0646\u0645\u0627 \u0642\u062f \u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u0633\u0628\u0631\u0646\u062a 15 \u062b\u0627\u0646\u064a\u0629 \u0641\u0642\u0637 \u0642\u0628\u0644 \u0623\u0646 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0637\u0648\u064a\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0647\u0645 \u0647\u0630\u0647 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062e\u0637\u0629 \u0643\u0645\u0627 \u0623\u0631\u0627\u062f\u0647\u0627 \u0627\u0644\u0645\u062f\u0631\u0628\u060c \u0648\u0627\u0644\u0623\u0647\u0645 \u0623\u0646\u0647 \u064a\u0645\u0646\u0639\u0643 \u0645\u0646 \u0627\u0631\u062a\u0643\u0627\u0628 \u0627\u0644\u062e\u0637\u0623 \u0627\u0644\u0634\u0627\u0626\u0639: \u062a\u062d\u0648\u064a\u0644 \u0643\u0644 \u064a\u0648\u0645 \u0633\u0631\u064a\u0639 \u0625\u0644\u0649 <a href=\"https:\/\/urkod.com\/en\/%d8%b3%d8%a8%d8%a7%d9%82-%d8%a7%d9%84%d8%b3%d9%8a%d8%af%d8%a7%d8%aa-%d9%81%d9%8a-%d8%b9%d9%85%d9%91%d8%a7%d9%86%d8%8c-%d8%a3%d8%b1%d9%83%d8%b6%d9%8a-%d8%b9%d8%b4%d8%a7%d9%86%d9%83-%d9%8a%d8%b9%d9%88\/\">\u0633\u0628\u0627\u0642<\/a> \u0635\u063a\u064a\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u064a \u0628\u0627\u062e\u062a\u0635\u0627\u0631<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>\u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/strong><\/td><td><strong>\u0643\u064a\u0641 \u064a\u0628\u062f\u0648\u061f<\/strong><strong><\/strong><\/td><td><strong>\u0634\u062f\u0629 \u0627\u0644\u062c\u0647\u062f \u062a\u0642\u0631\u064a\u0628\u064b\u0627<\/strong><strong><\/strong><\/td><td><strong>\u0645\u062f\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0631\u064a\u0639<\/strong><strong><\/strong><\/td><td><strong>\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0631\u0626\u064a\u0633\u064a<\/strong><strong><\/strong><\/td><\/tr><tr><td><strong>\u0625\u0646\u062a\u0631\u0641\u0627\u0644<\/strong><strong> Interval<\/strong><\/td><td>\u0641\u062a\u0631\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u062a\u062a\u062e\u0644\u0644\u0647\u0627 \u0641\u062a\u0631\u0627\u062a \u0627\u0633\u062a\u0634\u0641\u0627\u0621<\/td><td>8\u20139 \u0645\u0646 10<\/td><td>\u0645\u0646 \u062f\u0642\u064a\u0642\u0629 \u0625\u0644\u0649 5 \u062f\u0642\u0627\u0626\u0642 \u063a\u0627\u0644\u0628\u064b\u0627<\/td><td>\u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u0639\u0627\u0644\u064a\u0629<\/td><\/tr><tr><td><strong>\u062a\u064a\u0645\u0628\u0648<\/strong><strong> Tempo<\/strong><\/td><td>\u0631\u0643\u0636 \u0633\u0631\u064a\u0639 \u0648\u0645\u0633\u062a\u0645\u0631 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u064a\u0647<\/td><td>7 \u062a\u0642\u0631\u064a\u0628\u064b\u0627<\/td><td>20\u201340 \u062f\u0642\u064a\u0642\u0629 \u063a\u0627\u0644\u0628\u064b\u0627<\/td><td>\u062a\u062d\u0645\u0644 \u0633\u0631\u0639\u0629 \u062c\u064a\u062f\u0629 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644<\/td><\/tr><tr><td><strong>\u0639\u062a\u0628\u0629<\/strong><strong> Threshold<\/strong><\/td><td>\u062c\u0647\u062f \u0642\u0631\u064a\u0628 \u0645\u0646 \u0623\u0639\u0644\u0649 \u0634\u062f\u0629 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627 \u0645\u062f\u0629 \u0637\u0648\u064a\u0644\u0629 \u0646\u0633\u0628\u064a\u064b\u0627<\/td><td>7\u20138 \u0645\u0646 10<\/td><td>\u0645\u0633\u062a\u0645\u0631 \u0623\u0648 \u0639\u0644\u0649 \u0641\u062a\u0631\u0627\u062a \u0623\u0637\u0648\u0644<\/td><td>\u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a \u0642\u0631\u0628 \u0627\u0644\u0639\u062a\u0628\u0629<\/td><\/tr><tr><td><strong>\u0641\u0627\u0631\u062a\u0644\u0643<\/strong><strong> Fartlek<\/strong><\/td><td>\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0633\u0631\u0639\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0643\u0636\u0629 \u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0631\u0646\u0629<\/td><td>\u0645\u062a\u063a\u064a\u0631<\/td><td>\u063a\u064a\u0631 \u062b\u0627\u0628\u062a<\/td><td>\u0627\u0644\u062a\u0639\u0648\u062f \u0639\u0644\u0649 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0625\u064a\u0642\u0627\u0639<\/td><\/tr><tr><td><strong>\u0633\u0628\u0631\u0646\u062a<\/strong><strong> Sprint<\/strong><\/td><td>\u0631\u0643\u0636 \u0642\u0635\u064a\u0631 \u0648\u0633\u0631\u064a\u0639 \u062c\u062f\u064b\u0627<\/td><td>9\u201310 \u0645\u0646 10<\/td><td>\u062b\u0648\u0627\u0646\u064d \u0642\u0644\u064a\u0644\u0629<\/td><td>\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0639\u0636\u0644\u064a<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u062d\u062f\u0648\u062f \u062a\u0642\u0631\u064a\u0628\u064a\u0629 \u0648\u0644\u064a\u0633\u062a \u0642\u0648\u0627\u0646\u064a\u0646. \u0639\u062f\u0627\u0621 \u0627\u0644\u0645\u0627\u0631\u0627\u062b\u0648\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641 \u0648\u0627\u0644\u0645\u0628\u062a\u062f\u0626 \u0642\u062f \u064a\u0646\u0641\u0630\u0627\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0646\u0641\u0633\u0647 \u0628\u0633\u0631\u0639\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u0645\u0627\u0645\u064b\u0627\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0628\u0642\u0649 \u0646\u0648\u0639 \u0627\u0644\u062c\u0647\u062f \u0645\u062a\u0634\u0627\u0628\u0647\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u0627\u0644\u0625\u0646\u062a\u0631\u0641\u0627\u0644 <\/strong><strong>Interval<\/strong><strong>: \u0627\u0644\u062c\u0647\u062f \u0645\u0642\u0633\u0645 \u0625\u0644\u0649 \u0623\u062c\u0632\u0627\u0621<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0625\u0646\u062a\u0631\u0641\u0627\u0644 \u0645\u0646 \u0623\u0633\u0647\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0647\u0645\u064b\u0627 \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u0627\u0647 \u0645\u0643\u062a\u0648\u0628\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644\u064b\u0627:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6 \u00d7 400 \u0645\u062a\u0631\u060c \u0648\u0628\u064a\u0646 \u0643\u0644 \u062a\u0643\u0631\u0627\u0631 90 \u062b\u0627\u0646\u064a\u0629 \u0627\u0633\u062a\u0634\u0641\u0627\u0621.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0631\u0643\u0636 \u0623\u0648\u0644 400 \u0645\u062a\u0631 \u0628\u0633\u0631\u0639\u0629 \u0645\u062d\u062f\u062f\u0629\u060c \u062a\u062e\u0641\u0641 \u0633\u0631\u0639\u062a\u0643 \u0623\u0648 \u062a\u0645\u0634\u064a \u0644\u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629\u060c \u062b\u0645 \u062a\u0628\u062f\u0623 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0627\u0644\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u062c\u0648\u062f \u0627\u0644\u0631\u0627\u062d\u0629 \u0647\u0648 \u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u0623\u062f\u0627\u0621 \u0639\u062f\u0629 \u0641\u062a\u0631\u0627\u062a \u0628\u0633\u0631\u0639\u0629 \u0623\u0639\u0644\u0649 \u0645\u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647 \u0641\u064a \u0631\u0643\u0636\u0629 \u0645\u062a\u0648\u0627\u0635\u0644\u0629 \u0637\u0648\u064a\u0644\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0627\u0644\u0625\u0646\u062a\u0631\u0641\u0627\u0644 \u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 400 \u0645\u062a\u0631. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0628\u0627\u0644\u062f\u0642\u0627\u0626\u0642 \u0623\u0648 \u0628\u0627\u0644\u0645\u0633\u0627\u0641\u0629:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8 \u00d7 \u062f\u0642\u064a\u0642\u0629 \u0633\u0631\u064a\u0639\u0629<\/li>\n\n\n\n<li>5 \u00d7 800 \u0645\u062a\u0631<\/li>\n\n\n\n<li>4 \u00d7 4 \u062f\u0642\u0627\u0626\u0642<\/li>\n\n\n\n<li>3 \u00d7 1 \u0643\u064a\u0644\u0648\u0645\u062a\u0631<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u064a\u062a\u063a\u064a\u0631 \u0627\u0644\u0647\u062f\u0641 \u0628\u062d\u0633\u0628 \u0637\u0648\u0644 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0633\u0631\u0639\u062a\u0647\u0627 \u0648\u0641\u062a\u0631\u0629 \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0628\u064a\u0646\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062e\u0637\u0629 \u062a\u0633\u062a\u0647\u062f\u0641 \u062a\u062d\u0633\u064a\u0646 <strong>VO2 Max<\/strong>\u060c \u0641\u0642\u062f \u062a\u0633\u062a\u062e\u062f\u0645 \u0641\u062a\u0631\u0627\u062a \u0645\u0646 \u0639\u062f\u0629 \u062f\u0642\u0627\u0626\u0642 \u0639\u0646\u062f \u062c\u0647\u062f \u0645\u0631\u062a\u0641\u0639\u060c \u0644\u0623\u0646 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0639\u0645\u0644 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u0642\u0636\u0627\u0621 \u0648\u0642\u062a \u0623\u0643\u0628\u0631 \u0639\u0646\u062f \u0634\u062f\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0631\u0643\u0636 \u0628\u0627\u0644\u0633\u0631\u0639\u0629 \u0646\u0641\u0633\u0647\u0627 \u062f\u0648\u0646 \u062a\u0648\u0642\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646\u0643 \u0642\u0631\u0627\u0621\u0629 \u0634\u0631\u062d \u0623\u0648\u0633\u0639 \u0644\u0647\u0630\u0647 \u0627\u0644\u0646\u0642\u0637\u0629 \u0641\u064a <strong>[\u0631\u0627\u0628\u0637 \u0645\u0642\u0627\u0644 <\/strong><strong>VO2 Max<\/strong><strong>]<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0643\u064a\u0641 \u062a\u0639\u0631\u0641 \u0623\u0646\u0643 \u062a\u062c\u0631\u064a \u0627\u0644\u0625\u0646\u062a\u0631\u0641\u0627\u0644 \u0628\u0635\u0648\u0631\u0629 \u0635\u062d\u064a\u062d\u0629\u061f<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629 \u0647\u064a \u0628\u062f\u0621 \u0623\u0648\u0644 \u062a\u0643\u0631\u0627\u0631 \u0628\u0633\u0631\u0639\u0629 \u0632\u0627\u0626\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0633\u062a\u0629 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0643\u0627\u0646 \u0627\u0644\u0623\u0648\u0644 \u0645\u0630\u0647\u0644\u064b\u0627 \u062b\u0645 \u0627\u0646\u0647\u0627\u0631\u062a \u0633\u0631\u0639\u062a\u0643 \u0641\u064a \u0627\u0644\u0631\u0627\u0628\u0639 \u0648\u0627\u0644\u062e\u0627\u0645\u0633 \u0648\u0627\u0644\u0633\u0627\u062f\u0633\u060c \u0641\u063a\u0627\u0644\u0628\u064b\u0627 \u0628\u062f\u0623\u062a \u0623\u0633\u0631\u0639 \u0645\u0645\u0627 \u064a\u0646\u0628\u063a\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0647\u062f\u0641 \u0644\u064a\u0633 \u0627\u0644\u0641\u0648\u0632 \u0628\u0623\u0648\u0644 400 \u0645\u062a\u0631. \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u0642\u0631\u064a\u0628\u0629 \u0641\u064a \u062c\u0648\u062f\u062a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0623\u0648\u0644\u0649.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. \u0627\u0644\u062a\u064a\u0645\u0628\u0648 <\/strong><strong>Tempo<\/strong><strong>: \u0633\u0631\u064a\u0639\u060c \u0644\u0643\u0646 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u064a\u0645\u0628\u0648 \u0645\u062e\u062a\u0644\u0641 \u0644\u0623\u0646\u0643 \u0644\u0627 \u062a\u062d\u0635\u0644 \u0639\u0627\u062f\u0629 \u0639\u0644\u0649 \u0631\u0627\u062d\u0629 \u0643\u0644 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0627\u0644\u0625\u062d\u0645\u0627\u0621\u060c \u062a\u062f\u062e\u0644 \u0641\u064a \u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u060c \u062b\u0645 \u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u062e\u0641\u064a\u0641 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0627\u0644 \u0628\u0633\u064a\u0637:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10 \u062f\u0642\u0627\u0626\u0642 \u0625\u062d\u0645\u0627\u0621 + 25 \u062f\u0642\u064a\u0642\u0629 <\/strong><strong>Tempo + 10<\/strong><strong> \u062f\u0642\u0627\u0626\u0642 \u062a\u0647\u062f\u0626\u0629.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0631\u0639\u0629 \u0627\u0644\u062a\u064a\u0645\u0628\u0648 \u0644\u064a\u0633\u062a \u0633\u0628\u0631\u0646\u062a\u060c \u0648\u0644\u064a\u0633\u062a \u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627 \u0644\u062f\u0642\u0627\u0626\u0642 \u0642\u0644\u064a\u0644\u0629 \u0641\u0642\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u0646\u062a \u062a\u0639\u0645\u0644\u060c \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0636\u062d\u060c \u0648\u0644\u0646 \u062a\u0631\u063a\u0628 \u063a\u0627\u0644\u0628\u064b\u0627 \u0641\u064a \u0625\u062c\u0631\u0627\u0621 \u062d\u062f\u064a\u062b \u0637\u0648\u064a\u0644 \u0645\u0639 \u0627\u0644\u0634\u062e\u0635 \u0628\u062c\u0627\u0646\u0628\u0643. \u0644\u0643\u0646\u0643 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647 \u0644\u0627 \u062a\u0634\u0639\u0631 \u0628\u0623\u0646\u0643 \u0639\u0644\u0649 \u0648\u0634\u0643 \u0627\u0644\u0627\u0646\u0647\u064a\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0648\u0635\u0641 \u0627\u0644\u0625\u0646\u062c\u0644\u064a\u0632\u064a \u0627\u0644\u0634\u0627\u0626\u0639 \u0644\u0647\u0630\u0627 \u0627\u0644\u062c\u0647\u062f \u0647\u0648 <strong>Comfortably Hard<\/strong>. \u0648\u062a\u0631\u062c\u0645\u062a\u0647 \u0627\u0644\u062d\u0631\u0641\u064a\u0629 \u0642\u062f \u062a\u0628\u062f\u0648 \u063a\u0631\u064a\u0628\u0629\u060c \u0644\u0643\u0646 \u0627\u0644\u0645\u0639\u0646\u0649 \u0648\u0627\u0636\u062d \u0628\u0639\u062f \u0623\u0646 \u062a\u062c\u0631\u0628\u0647: \u062c\u0647\u062f \u0635\u0639\u0628\u060c \u0644\u0643\u0646\u0647 \u0645\u0627 \u0632\u0627\u0644 \u0645\u0646\u0638\u0645\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u062a\u064a\u0645\u0628\u0648 \u0645\u0641\u064a\u062f \u0644\u0644\u0639\u062f\u0627\u0621 \u0644\u0623\u0646\u0647 \u064a\u0639\u0644\u0651\u0645\u0647 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0631\u0639\u0629 \u0642\u0648\u064a\u0629 \u062f\u0648\u0646 \u0627\u0644\u0627\u0646\u0637\u0644\u0627\u0642 \u0623\u0633\u0631\u0639 \u0645\u0645\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u062a\u062d\u0645\u0644\u0647. \u0648\u0647\u0630\u0647 \u0645\u0647\u0627\u0631\u0629 \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0641\u0639\u0644\u064b\u0627 \u0641\u064a \u0627\u0644\u0633\u0628\u0627\u0642\u0627\u062a\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0639\u062f\u0629 \u0643\u064a\u0644\u0648\u0645\u062a\u0631\u0627\u062a \u0623\u0645\u0627\u0645\u0643 \u0648\u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0643\u0644 \u0637\u0627\u0642\u062a\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u062a\u0628\u0629 <\/strong><strong>Threshold<\/strong><strong>: \u0642\u0631\u064a\u0628 \u062c\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u064a\u0645\u0628\u0648<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627 \u062a\u0628\u062f\u0623 \u0627\u0644\u0645\u0635\u0637\u0644\u062d\u0627\u062a \u0641\u064a \u0627\u0644\u062a\u062f\u0627\u062e\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u062a\u062c\u062f \u062e\u0637\u0637\u064b\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 <strong>Tempo Run<\/strong> \u0648<strong>Threshold Run<\/strong> \u0648\u0643\u0623\u0646\u0647\u0645\u0627 \u0627\u0644\u0634\u064a\u0621 \u0646\u0641\u0633\u0647 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c \u0648\u0645\u062f\u0631\u0628\u064a\u0646 \u0622\u062e\u0631\u064a\u0646 \u064a\u0641\u0631\u0642\u0648\u0646 \u0628\u064a\u0646\u0647\u0645\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0644\u0643 \u0644\u0627 \u0623\u0646\u0635\u062d \u0628\u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647\u0645\u0627 \u0643\u0623\u0646 \u0628\u064a\u0646\u0647\u0645\u0627 \u062e\u0637\u064b\u0627 \u0641\u0627\u0635\u0644\u064b\u0627 \u0648\u0627\u0636\u062d\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0645\u0642\u0635\u0648\u062f \u0628\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062a\u0628\u0629 \u0639\u0627\u062f\u0629 \u0647\u0648 \u0627\u0644\u062c\u0631\u064a \u0639\u0646\u062f \u062c\u0647\u062f \u0642\u0631\u064a\u0628 \u0645\u0646 <strong>\u0639\u062a\u0628\u0629 \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a<\/strong>: \u0634\u062f\u0629 \u0645\u0631\u062a\u0641\u0639\u0629 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647\u0627 \u0644\u0641\u062a\u0631\u0629\u060c \u0644\u0643\u0646 \u062a\u062c\u0627\u0648\u0632\u0647\u0627 \u0643\u062b\u064a\u0631\u064b\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u0639\u0628 \u064a\u062a\u0633\u0627\u0631\u0639 \u0628\u0633\u0631\u0639\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0645\u0646 \u0627\u0644\u0623\u062f\u0642 \u0627\u0644\u062d\u062f\u064a\u062b \u0639\u0646 <strong>\u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a<\/strong> \u0628\u062f\u0644 \u0627\u0644\u0639\u0628\u0627\u0631\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u00ab\u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643\u00bb. \u062c\u0633\u0645\u0643 \u064a\u0646\u062a\u062c \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a \u0648\u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0644\u064a\u0633\u062a \u0623\u0646 \u0645\u0627\u062f\u0629 \u0633\u0627\u0645\u0629 \u062a\u0638\u0647\u0631 \u0641\u062c\u0623\u0629 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0639\u0646\u062f \u0627\u0644\u0634\u062f\u0629 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629 \u062c\u062f\u064b\u0627\u060c \u064a\u062a\u063a\u064a\u0631 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0644\u0627\u0643\u062a\u0627\u062a \u0648\u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647\u0627\u060c \u0628\u0627\u0644\u062a\u0632\u0627\u0645\u0646 \u0645\u0639 \u062a\u063a\u064a\u0631\u0627\u062a \u0623\u062e\u0631\u0649 \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u062a\u0639\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0645\u0644\u064a\u064b\u0627\u060c \u062a\u0631\u064a\u062f \u062c\u0647\u062f\u064b\u0627 \u0642\u0648\u064a\u064b\u0627 \u0648\u0645\u0646\u062a\u0638\u0645\u064b\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u064a\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062b\u0644\u064b\u0627:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3 \u00d7 10 \u062f\u0642\u0627\u0626\u0642 \u0639\u0646\u062f \u062c\u0647\u062f \u0627\u0644\u0639\u062a\u0628\u0629\u060c \u0648\u0628\u064a\u0646\u0647\u0627 \u062f\u0642\u064a\u0642\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0647\u0631\u0648\u0644\u0629.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u062a\u0645\u0646\u062d\u0643 \u062d\u062c\u0645\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0642\u0631\u0628 \u0627\u0644\u0639\u062a\u0628\u0629 \u062f\u0648\u0646 \u0623\u0646 \u062a\u0636\u0637\u0631 \u0625\u0644\u0649 \u0623\u062f\u0627\u0626\u0647 \u0643\u0644\u0647 \u062f\u0641\u0639\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0648\u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0625\u0630\u0646 \u0628\u064a\u0646 \u0627\u0644\u062a\u064a\u0645\u0628\u0648 \u0648\u0627\u0644\u0639\u062a\u0628\u0629\u061f<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u0643\u0631 \u0641\u064a <strong>\u0627\u0644\u0639\u062a\u0628\u0629<\/strong> \u0628\u0627\u0639\u062a\u0628\u0627\u0631\u0647\u0627 \u0648\u0635\u0641\u064b\u0627 \u0623\u062f\u0642 \u0644\u0634\u062f\u0629 \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629\u060c \u0628\u064a\u0646\u0645\u0627 \u062a\u0633\u062a\u062e\u062f\u0645 \u0643\u0644\u0645\u0629 <strong>Tempo<\/strong> \u0641\u064a \u062e\u0637\u0637 \u0643\u062b\u064a\u0631\u0629 \u0644\u0648\u0635\u0641 \u0631\u0643\u0636\u0629 \u0645\u0633\u062a\u0645\u0631\u0629 \u0633\u0631\u064a\u0639\u0629 \u0642\u062f \u062a\u0643\u0648\u0646 \u0639\u0646\u062f \u0627\u0644\u0639\u062a\u0628\u0629 \u0623\u0648 \u0623\u0642\u0644 \u0645\u0646\u0647\u0627 \u0642\u0644\u064a\u0644\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0644\u0647\u0630\u0627\u060c \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u0649 \u0625\u062d\u062f\u0649 \u0627\u0644\u0643\u0644\u0645\u062a\u064a\u0646 \u0641\u064a \u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628\u060c \u0627\u0642\u0631\u0623 \u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u0635\u0627\u062d\u0628\u0629 \u0628\u062f\u0644 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u0645 \u0648\u062d\u062f\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. \u0627\u0644\u0641\u0627\u0631\u062a\u0644\u0643 <\/strong><strong>Fartlek<\/strong><strong>: \u0644\u0627 \u062a\u062c\u0639\u0644 \u0627\u0644\u0633\u0627\u0639\u0629 \u062a\u062f\u064a\u0631 \u0643\u0644 \u0631\u0643\u0636\u0629<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0644\u0645\u0629 <strong>Fartlek<\/strong> \u0633\u0648\u064a\u062f\u064a\u0629 \u0648\u062a\u0639\u0646\u064a \u00ab\u0644\u0639\u0628\u0629 \u0627\u0644\u0633\u0631\u0639\u0629\u00bb\u060c \u0648\u0627\u0644\u0627\u0633\u0645 \u064a\u0635\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062e\u0631\u062c \u0644\u0644\u0631\u0643\u0636 \u0648\u062a\u063a\u064a\u0631 \u0633\u0631\u0639\u062a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0637\u0631\u064a\u0642.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u062f \u062a\u0642\u0648\u0644 \u0644\u0646\u0641\u0633\u0643: \u0633\u0623\u0631\u0643\u0636 \u0628\u0633\u0631\u0639\u0629 \u062d\u062a\u0649 \u0646\u0647\u0627\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u0634\u0627\u0631\u0639\u060c \u062b\u0645 \u0623\u0647\u0631\u0648\u0644 \u0642\u0644\u064a\u0644\u064b\u0627. \u0628\u0639\u062f\u0647\u0627 \u0623\u0631\u0641\u0639 \u0627\u0644\u0633\u0631\u0639\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629\u060c \u062b\u0645 \u0623\u0639\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0647\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0623\u0648 \u0623\u0646 \u062a\u0636\u063a\u0637 \u0632\u0631 Lap \u0643\u0644 \u0645\u0631\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062b\u0644\u064b\u0627\u060c \u062e\u0644\u0627\u0644 \u0631\u0643\u0636\u0629 \u0645\u062f\u062a\u0647\u0627 40 \u062f\u0642\u064a\u0642\u0629:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/urkod.com\/en\/%d9%83%d9%8a%d9%81-%d8%aa%d8%a8%d8%af%d8%a3-%d8%a7%d9%84%d8%b1%d9%83%d8%b6-%d9%85%d9%86-%d8%a7%d9%84%d8%b5%d9%81%d8%b1%d8%9f-%d8%a7%d9%84%d8%af%d9%84%d9%8a%d9%84-%d8%a7%d9%84%d9%83%d8%a7%d9%85%d9%84\/\">\u0627\u0631\u0643\u0636<\/a> \u0628\u0633\u0647\u0648\u0644\u0629\u060c \u062b\u0645 \u0623\u0633\u0631\u0639 \u062d\u062a\u0649 \u0639\u0645\u0648\u062f \u0627\u0644\u0625\u0646\u0627\u0631\u0629 \u0627\u0644\u062a\u0627\u0644\u064a. \u0627\u0633\u062a\u0639\u062f\u060c \u0648\u0628\u0639\u062f \u0639\u062f\u0629 \u062f\u0642\u0627\u0626\u0642 \u0627\u0631\u0643\u0636 \u0628\u0642\u0648\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062f\u0642\u064a\u0642\u062a\u064a\u0646. \u0644\u0627\u062d\u0642\u064b\u0627\u060c \u0632\u062f \u0627\u0644\u0633\u0631\u0639\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0623\u062d\u062f \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0627\u062a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0647\u064a \u0645\u0627 \u064a\u0645\u064a\u0632 \u0627\u0644\u0641\u0627\u0631\u062a\u0644\u0643 \u0639\u0646 \u0627\u0644\u0625\u0646\u062a\u0631\u0641\u0627\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0625\u0646\u062a\u0631\u0641\u0627\u0644\u060c \u062a\u0639\u0631\u0641 \u0639\u0627\u062f\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0645\u062f\u062a\u0647\u0627 \u0648\u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0628\u064a\u0646\u0647\u0627. \u0641\u064a \u0627\u0644\u0641\u0627\u0631\u062a\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0631\u0631 \u0643\u062b\u064a\u0631\u064b\u0627 \u0645\u0646 \u0630\u0644\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0643\u0636\u0629 \u0646\u0641\u0633\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0647\u0630\u0627 \u064a\u062c\u0639\u0644\u0647 \u0645\u062f\u062e\u0644\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0644\u0645\u0646 \u064a\u0631\u064a\u062f \u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u062f\u0648\u0646 \u0623\u0646 \u064a\u062d\u0648\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0625\u0644\u0649 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0648\u0627\u0644\u062a\u0646\u0628\u064a\u0647\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0645\u0627 \u0623\u0646\u0647 \u0645\u0641\u064a\u062f \u0644\u0644\u0639\u062f\u0627\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u062e\u0628\u0631\u0629. \u0627\u0644\u0633\u0628\u0627\u0642\u0627\u062a \u0646\u0641\u0633\u0647\u0627 \u0644\u0627 \u062a\u0633\u064a\u0631 \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0633\u0631\u0639\u0629 \u062b\u0627\u0628\u062a\u0629\u060c \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u062b\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u064a\u0647 \u0645\u0647\u0627\u0631\u0629 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u064a\u0647\u0627 \u0641\u064a \u0645\u0648\u0627\u0642\u0641 \u0643\u062b\u064a\u0631\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. \u0627\u0644\u0633\u0628\u0631\u0646\u062a <\/strong><strong>Sprint<\/strong><strong>: \u062b\u0648\u0627\u0646\u064d \u0642\u0644\u064a\u0644\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u0645\u0627\u0645\u064b\u0627<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0631\u0643\u0636\u062a 400 \u0645\u062a\u0631 \u0628\u0642\u0648\u0629\u060c \u0641\u0647\u0630\u0627 \u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 Sprint.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0633\u0628\u0631\u0646\u062a \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0642\u0635\u064a\u0631 \u062c\u062f\u064b\u0627 \u0644\u0623\u0646\u0643 \u062a\u062d\u0627\u0648\u0644 \u0627\u0644\u0631\u0643\u0636 \u0628\u0633\u0631\u0639\u0629 \u0634\u062f\u064a\u062f\u0629 \u062a\u0642\u062a\u0631\u0628 \u0645\u0646 \u0623\u0642\u0635\u0649 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0642\u062f\u064a\u0645\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062b\u0644\u064b\u0627:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6 \u00d7 10\u201315 \u062b\u0627\u0646\u064a\u0629 \u0633\u0631\u064a\u0639\u0629\u060c \u0645\u0639 \u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0637\u0648\u064a\u0644 \u0648\u0643\u0627\u0645\u0644 \u0628\u064a\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0647\u0646\u0627 \u0645\u0642\u0635\u0648\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0647\u062f\u0641 \u0644\u064a\u0633 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0627\u0644\u064a \u0648\u0623\u0646\u062a \u062a\u0644\u0647\u062b \u0628\u0634\u062f\u0629. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u0642\u0648\u0629\u060c \u0641\u0623\u0646\u062a \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0633\u062a\u0639\u064a\u062f \u0642\u062f\u0631\u062a\u0643 \u0628\u062f\u0631\u062c\u0629 \u0643\u0627\u0641\u064a\u0629 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0627\u0644\u064a \u0633\u0631\u064a\u0639\u064b\u0627 \u0623\u064a\u0636\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0633\u0628\u0631\u0646\u062a \u064a\u0639\u062a\u0645\u062f \u0628\u062f\u0631\u062c\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636. \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u062f\u0627\u0621 \u0627\u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0633\u0631\u0639\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0648\u0637\u0631\u064a\u0642\u0629 \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0642\u0648\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0643\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0631\u064a\u062f \u062f\u062e\u0648\u0644\u0647\u0627 \u0648\u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0627\u0631\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062c\u064a\u062f \u0645\u0647\u0645\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u0639\u062a\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0636 \u0628\u0647\u0630\u0647 \u0627\u0644\u0633\u0631\u0639\u0629. \u0648\u0627\u0644\u0645\u0628\u062a\u062f\u0626 \u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0623\u0635\u0644\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0621 \u0628\u0633\u0628\u0631\u0646\u062a\u0627\u062a \u0628\u0623\u0642\u0635\u0649 \u0642\u0648\u0629 \u0643\u064a \u064a\u062a\u0637\u0648\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0643\u064a\u0641 \u062a\u0645\u064a\u0632 \u0628\u064a\u0646\u0647\u0627 \u0648\u0623\u0646\u062a \u062a\u0631\u0643\u0636\u061f<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u062f\u0644 \u062d\u0641\u0638 \u0646\u0633\u0628 \u0646\u0628\u0636 \u062f\u0642\u064a\u0642\u0629\u060c \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0642\u064a\u0627\u0633 \u0627\u0644\u062c\u0647\u062f \u0645\u0646 1 \u0625\u0644\u0649 10 \u0643\u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0644\u064a\u0629:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0647\u0644:<\/strong> \u062d\u0648\u0627\u0644\u064a 3\u20134 \u0645\u0646 10. \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u062a\u062d\u062f\u062b \u0628\u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062a\u064a\u0645\u0628\u0648:<\/strong> \u062d\u0648\u0627\u0644\u064a 7 \u0645\u0646 10. \u0627\u0644\u062c\u0647\u062f \u0648\u0627\u0636\u062d\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0642\u0648\u0644 \u062c\u0645\u0644 \u0642\u0635\u064a\u0631\u0629\u060c \u0644\u0643\u0646\u0643 \u0644\u0646 \u062a\u0631\u063a\u0628 \u0641\u064a \u062f\u0631\u062f\u0634\u0629 \u0637\u0648\u064a\u0644\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0639\u062a\u0628\u0629:<\/strong> \u0646\u062d\u0648 7\u20138 \u0645\u0646 10. \u062c\u0647\u062f \u0642\u0648\u064a \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0631\u0643\u064a\u0632\u060c \u0644\u0643\u0646\u0647 \u0644\u064a\u0633 \u0627\u0646\u062f\u0641\u0627\u0639\u064b\u0627 \u0642\u0635\u064a\u0631\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0625\u0646\u062a\u0631\u0641\u0627\u0644:<\/strong> \u063a\u0627\u0644\u0628\u064b\u0627 8\u20139 \u0645\u0646 10\u060c \u0628\u062d\u0633\u0628 \u0637\u0648\u0644 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0648\u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0627\u0644\u062c\u0644\u0633\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u0633\u0628\u0631\u0646\u062a:<\/strong> \u0642\u0631\u064a\u0628 \u0645\u0646 10\u060c \u0644\u0643\u0646 \u0644\u062b\u0648\u0627\u0646\u064d \u0642\u0644\u064a\u0644\u0629 \u0641\u0642\u0637.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0644\u0641\u0627\u0631\u062a\u0644\u0643 \u0644\u0627 \u064a\u0645\u0644\u0643 \u0631\u0642\u0645\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0644\u0623\u0646\u0647 \u0642\u062f \u064a\u062c\u0645\u0639 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u062e\u0644\u0627\u0644 \u0627\u0644\u0631\u0643\u0636\u0629 \u0646\u0641\u0633\u0647\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0647 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0644\u0627 \u062a\u0633\u062a\u0628\u062f\u0644 \u062e\u0637\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0644\u0643\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0647\u0645 \u0645\u0627 \u064a\u0641\u062a\u0631\u0636 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0647 \u0628\u062f\u0644 \u0645\u0637\u0627\u0631\u062f\u0629 \u0633\u0631\u0639\u0629 \u0644\u0627 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0648\u0645\u0627 \u0639\u0644\u0627\u0642\u0629 \u0643\u0644 \u0647\u0630\u0627 \u0628\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u061f<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u0641\u064a \u0645\u062a\u0627\u0628\u0639\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0633\u062a\u0638\u0647\u0631 \u0623\u0645\u0627\u0645\u0643 \u0645\u0635\u0637\u0644\u062d\u0627\u062a \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 <strong>Zone 2<\/strong><strong> \u0648<\/strong><strong>Zone 3<\/strong><strong> \u0648<\/strong><strong>Zone 4<\/strong><strong> \u0648<\/strong><strong>Zone 5<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0646\u0627\u0643 \u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646\u0647\u0627 \u0648\u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0628\u0642\u0629\u060c \u0644\u0643\u0646 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0648\u0636\u0639 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u062f\u0627\u062e\u0644 \u0645\u0646\u0637\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u062f\u0627\u0626\u0645\u064b\u0627. \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u064a\u062a\u0623\u062e\u0631 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u062e\u0644\u0627\u0644 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0642\u0635\u064a\u0631\u0629\u060c \u0648\u0627\u0644\u0633\u0628\u0631\u0646\u062a \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u0645\u0631 \u0639\u0634\u0631 \u062b\u0648\u0627\u0646\u064d \u0642\u062f \u064a\u0646\u062a\u0647\u064a \u0642\u0628\u0644 \u0623\u0646 \u064a\u0635\u0644 \u0646\u0628\u0636\u0643 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0630\u0644\u0643 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0648\u062a\u064a\u0631\u0629\u060c \u0648\u0627\u0644\u0646\u0628\u0636\u060c \u0648\u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0628\u0627\u0644\u062c\u0647\u062f \u0645\u0639\u064b\u0627 \u0628\u062d\u0633\u0628 \u0646\u0648\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0633\u0646\u0634\u0631\u062d \u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0641\u064a <strong>[\u0631\u0627\u0628\u0637 \u0645\u0642\u0627\u0644 \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 <\/strong><strong>(Training Zones)<\/strong><strong>]<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627\u060c \u0628\u0623\u064a \u062a\u062f\u0631\u064a\u0628 \u062a\u0628\u062f\u0623\u061f<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0627 \u0632\u0644\u062a \u062a\u0628\u0646\u064a \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u060c \u0641\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062e\u0645\u0633\u0629 \u0641\u064a \u0623\u0633\u0628\u0648\u0639 \u0648\u0627\u062d\u062f.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u062d\u062c\u0645 \u0645\u0646\u0627\u0633\u0628 \u0645\u0646 <strong>\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0647\u0644<\/strong> \u0623\u0647\u0645 \u0645\u0646 \u0648\u062c\u0648\u062f \u0623\u0633\u0645\u0627\u0621 \u0643\u062b\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u062c\u062f\u0648\u0644.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0639\u0646\u062f\u0645\u0627 \u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0643 \u0645\u0639\u062a\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0641\u0627\u0631\u062a\u0644\u0643 \u0637\u0631\u064a\u0642\u0629 \u062c\u064a\u062f\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0633\u0631\u0639\u0629: \u0639\u062f\u0629 \u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0648\u062a\u064a\u0631\u062a\u0643 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629\u060c \u0645\u0639 \u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0645\u0631\u064a\u062d \u0628\u064a\u0646\u0647\u0627\u060c \u062f\u0648\u0646 \u0636\u063a\u0637 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0642\u0627\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0639\u062f \u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0625\u062f\u062e\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u062a\u0646\u0638\u064a\u0645\u064b\u0627 \u0645\u062b\u0644 \u0627\u0644\u062a\u064a\u0645\u0628\u0648 \u0648\u0627\u0644\u0625\u0646\u062a\u0631\u0641\u0627\u0644 \u0628\u062d\u0633\u0628 \u0647\u062f\u0641\u0643 \u0648\u0645\u0633\u062a\u0648\u0627\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0648\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u062e\u0637\u062a\u0643 \u062a\u0642\u0648\u0644 Interval \u0623\u0648 Tempo \u0623\u0648 Threshold\u060c \u0644\u0627 \u062a\u0646\u0634\u063a\u0644 \u0628\u0627\u0644\u0627\u0633\u0645 \u0648\u062d\u062f\u0647. \u0627\u0646\u0638\u0631 \u0625\u0644\u0649 <strong>\u0645\u062f\u0629 \u0627\u0644\u062c\u0647\u062f\u060c \u0648\u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629\u060c \u0648\u0641\u062a\u0631\u0629 \u0627\u0644\u0631\u0627\u062d\u0629<\/strong>. \u0647\u0630\u0647 \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644 \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062e\u0628\u0631\u0643 \u0628\u0645\u0627 \u064a\u0631\u064a\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0646 \u064a\u0641\u0639\u0644\u0647 \u0641\u0639\u0644\u064a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0647\u0644 \u062a\u0631\u064a\u062f \u0627\u0644\u0627\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 \u0643\u0644 \u0645\u0642\u0627\u0644 \u062c\u062f\u064a\u062f \u0641\u0648\u0631 \u0646\u0634\u0631\u0647\u061f<\/strong><strong><br><\/strong>\u0627\u0646\u0636\u0645 \u0625\u0644\u0649 \u0642\u0646\u0627\u062a\u0646\u0627 \u0639\u0644\u0649 \u0648\u0627\u062a\u0633\u0627\u0628\u060c \u062d\u064a\u062b \u064a\u062a\u0645 \u0646\u0634\u0631 \u0643\u0644 \u0645\u0642\u0627\u0644 \u062c\u062f\u064a\u062f \u0641\u0648\u0631\u064b\u0627\u060c \u0628\u0645\u062c\u0631\u062f \u0646\u0634\u0631\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u062a\u0641\u0636\u0644 \u0645\u0644\u062e\u0635\u064b\u0627 \u0634\u0647\u0631\u064a\u064b\u0651\u0627 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u061f<\/strong><strong><br><\/strong>\u0627\u0634\u062a\u0631\u0643 \u0641\u064a \u0646\u0634\u0631\u0629 Urkod \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0638\u0631\u0629 \u0634\u0627\u0645\u0644\u0629 \u0648\u0645\u062e\u062a\u0627\u0631\u0629 \u0628\u0639\u0646\u0627\u064a\u0629 \u0628\u0623\u0647\u0645 \u0645\u0627 \u0646\u0634\u0631\u0647\u060c \u0648\u0643\u0644 \u0645\u0627 \u064a\u0647\u0645 \u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0627\u0644\u0639\u0631\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83d\udcf1 &nbsp;<a href=\"https:\/\/whatsapp.com\/channel\/0029VbDNihD0G0Xjqo6tnj0X\" target=\"_blank\" rel=\"noreferrer noopener\">\u0631\u0627\u0628\u0637 \u0642\u0646\u0627\u0629 \u0648\u0627\u062a\u0633\u0627\u0628<\/a><br>\ud83d\udce9 &nbsp;<a href=\"https:\/\/urkod.com\/newsletter\/\">\u0631\u0627\u0628\u0637 \u0627\u0644\u0646\u0634\u0631\u0629 \u0627\u0644\u0625\u062e\u0628\u0627\u0631\u064a\u0629<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0642\u0631\u0623 \u0627\u064a\u0636\u0627\u064b<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/urkod.com\/%d9%85%d8%a7-%d9%87%d9%88-vo2-max\/\">\u0645\u0627 \u0647\u0648 VO2 Max \u0648\u0643\u064a\u0641 \u062a\u062d\u0633\u0628 VO2 Max\u061f &#8211; Urkod<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u064a \u062a\u0641\u062a\u062d \u062e\u0637\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u062a\u062c\u062f \u0623\u0633\u0628\u0648\u0639\u0643 \u0645\u0648\u0632\u0639\u064b\u0627 \u0628\u064a\u0646 Interval \u0648Tempo \u0648Threshold \u0648Fartlek\u060c \u0648\u0631\u0628\u0645\u0627 \u0628\u0639\u0636 \u0627\u0644\u0640Sprints \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u064b\u0627 \u0639\u0644\u0649 \u062e\u0637\u0637 \u0627\u0644\u062c\u0631\u064a\u060c \u0641\u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0646 \u062a\u0628\u062f\u0648 \u0644\u0643 \u0627\u0644\u0623\u0633\u0645\u0627\u0621 \u0645\u062e\u062a\u0644\u0641\u0629 \u0628\u064a\u0646\u0645\u0627 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0648\u0627\u062d\u062f: \u0623\u0646 \u062a\u0631\u0643\u0636 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f. \u0644\u0643\u0646 \u0637\u0631\u064a\u0642\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0633\u0631\u0639\u0629 \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062e\u062a\u0644\u0641. \u0647\u0646\u0627\u0643 \u062a\u0645\u0631\u064a\u0646 \u062a\u0631\u0643\u0636 \u0641\u064a\u0647 \u0628\u0642\u0648\u0629&#8230;<\/p>","protected":false},"author":2,"featured_media":6001,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"categories":[7,35],"tags":[],"class_list":["post-6000","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-7","category-almadrasah"],"_links":{"self":[{"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/posts\/6000","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/comments?post=6000"}],"version-history":[{"count":2,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/posts\/6000\/revisions"}],"predecessor-version":[{"id":6003,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/posts\/6000\/revisions\/6003"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/media\/6001"}],"wp:attachment":[{"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/media?parent=6000"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/categories?post=6000"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/urkod.com\/en\/wp-json\/wp\/v2\/tags?post=6000"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}