Wakatotanga kukwanisa kukwira imwe yenhamba ye 10K (6.2 km), kana iwe une chimwe chiitiko chakanaka uye wakagadzirira kurwisa 10K. Kana mutangi wekutanga 10K purogiramu isingaratidzika sokuti yakaoma kana kuti purogiramu yepakati pe10K inoratidzika seyakasimba, edza iyi sabhiki masere yakatangira purogiramu yeK 10K.
Iyi purogiramu yekudzidzira inotarirwa kune vamhanyi vanogona kufamba makiromita matatu zvakanaka uye vanogona kumhanya mazuva mana kusvika mashanu pavhiki.
10K Advanced Beginner Schedule
Nhoroondo:
- CT: Crosstraining zuva
- EZ: easy pace
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | Zorora | 3 miles | CT | 2.5 mairasi kukwikwidza | Zorora | 3 miles | 30 min. EZ |
| 2 | Zorora | 3 miles | CT | 3 maira kukwikwidza | Zorora | 3.5 miles | 35-40 min. EZ |
| 3 | Zorora | 3.5 miles | CT | 3.5 maridhi akakwikwidza | Zorora | 4 miles | 35-40 min. EZ |
| 4 | Zorora | 4 miles | CT | 3.5 maridhi akakwikwidza | Zorora | 4.5 miles | 40-45 min. EZ |
| 5 | Zorora | 4 miles | CT | 3 maira kukwikwidza | Zorora | 5 miles | 40-45 min. EZ |
| 6 | Zorora | 4 miles | CT | 3.5 maridhi akakwikwidza | Zorora | 6 miles | 40-45 min. EZ |
| 7 | Zorora | 4 miles | CT | 3 maira kukwikwidza | Zorora | 7 miles | 40-45 min. EZ |
| 8 | Zorora | 3 miles | CT kana Zororo | 3 miles | Zorora | Zorora | 10K Race |
Tsanangudzo ye 10K Training Schedule
- Misivhuro neChishanu: Muvhuro neChishanu ndezororo dzemazuva. Usakanganwa mazuva ekuzorora-izvo zvakakosha kuti iwe uwanezve nekudzivirira kukuvara kwekukuvara . Mishonga yako inovaka nekugadzirisa ivo pachavo mumazuva enyu ezororo. Kana iwe uchimhanya zuva rega rega, iwe hausi kuzowana simba rakawanda uye uri kuwedzera mungozi yako yekukuvara. Zvinobatsirawo kuti urege kupera mupfungwa kubva pakushanda pane mamwe mazuva. Izvi zvinogonawo kuva mazuva amunoita simba rokudzidzisa.
- Chipiri neMugovera: Idzi dziri kushanda mazuva ekushanda. Mushure mokudziya , famba nenzira yakasununguka ye mileage yakasarudzwa. Iyo mikoko inowedzera zvishoma kweMugovera kwenguva yakareba kuti ikugadzirire kugadzirirwa kwema 10K. Purogiramu 7 unodzidzisa kupfuura mharaunda ye10K sezvo izvi zvichabatsira kuona kuti iwe unogona kupedza simba.
- Zvitatu: Ita basa rekudzidzira-cheta (CT) basa (zvakadai sebhaji, kurovedza kwemazuva, kana kushambira) yaunofarira pazviri nyore kuenzanisa maminetsi makumi mashanu nemashanu. Simba-kurovedza kunogona kuvandudza kushanda kwako uye kubatsira kuderedza ngozi yako yekukuvadza uye inokurudzirwa kuti uve neutano kazhinji mazuva maviri kusvika matatu pavhiki. Edza kushandiswa kwesimba rekudzidzira simba pane yako CT kana mazuva ekuzorora. Yoga inobatsirawo pakuwedzera kumhanya kuti ubatsire kuvandudza simba rako nekugadzirisa.
- China China: Zuva reChina "Rwendo rwomukati" kureba kunofanirwa kushandiswa paunotarisirwa kutarisana nemakwikwi 10K. Kana iwe usingazivi kuti iyo inofambisa chii, famba nehanho yaunofunga kuti iwe unogona kubata pamakiromita 6.2. Kuita nhangemutange yenhanho nguva dzose hakusi kungovandudza hutano hwako, asi huchakubatsira iwe kuve wakanyatsoziva nemanzwiro ako paanomhanya, zvichiita kuti zvive nyore kwauri kuti urambe uchifambisa zuva rehutano.
- MaSvondo: MaSvondo vari kushanda mazuva ekuzorora. Mhanya pazviri nyore (EZ), mukana wekutenderera kuti ubatsire kusunungura misungo yako. Kana, iwe unogona kufamba kana kuita kukamhanya / kufamba-famba kune imwe nguva yakatarwa yenguva.
Iwe unogona kushandura mazuva kuti uwane purogiramu yako. Kana iwe uchida kushanda paMuvhuro kana Chishanu, zvakanaka kuti uchinje zuva rokuzorora kwezuva runomhanya.
Zvakanaka kuve nekushanda kwako kwakanyanya-mamwe-zuva kuti upe muviri wako nguva yekudzoka nekuvaka masimba matsva uye magetsi.
Kana kurovedza kwako kukanganiswa nechirwere kana kuti zororo, edza kudzokerazve purogiramu yako apo yakasiya. Kana kukanganisa kuri kwemaawa anopfuura vhiki, dzokorora kushanda kwevhiki vhiki isati yafambira mberi.
Nepo iwe ungashandisa treadmill kubasa rimwechete pavhiki, zvakanakisisa kuita gwara rekudzidzisa yemugwagwa. Mumuviri wako uchasangana nemamiriro akasiyana-siyana kunze kwenyika chaiye kana ichienzaniswa nekumhanya pane chetsika.