Runza PR mu 10K Distance
Saka iwe watotanga kukwanisa kudarika imwe yemakiromita gumi nematanhatu (6.2 makiromita) uye zvino wava kugadzirira pane chinangwa chako chinotevera: kuvandudza nguva yako. Kuti uwane ruzivo rwemunhu (PR) mune 10K, iwe zvechokwadi unoda kuwedzera kukurumidza kurovedzwa kumutambo wako wekudzidzisa, kana iwe usati watove. Heano mavhiki masere ekudzidzisa kurovedza kuti akubatsire kumhanyira 10K yako nokukurumidza (ona chati iri pasi).
Kana iyi purogiramu ichiita seyakasimba kwazvo kwauri, edza purogiramu yakatanga 10K purogiramu . Kana iyi purogiramu yekudzidzisa ichiita seyo nyore kwazvo, edza shanyu dzakapfuura 10K .
Ruzivo Pamusoro peGadhi 10K
Mupambano-kudzidzisa (CT): Basa rekudzidzira- kuruka rinokubvumira kupa mitezo yako uye kumhanya kwemisungo kuputsika, uchiri kushanda pa cardio yako. Apo purogiramu inoda kuti CT, iite basa rekudzidzira pamuchinjikwa (semuenzaniso, motokari, kushambira, elliptical mudzidzisi) pamusana pemuenzaniso wemaminitsi 45. Iwe unofanirwawo kuita maminitsi gumi nemashanu ekudzidziswa kwesimba, zvichida kushandisa mashizha kana muviri wekurevedza muviri, uchitarisa pamuviri wako wepasi uye mukati.
Tempo Run: Tempo inokubatsira kuti uwedzere mwana wako anaerobic pachikumbaridzo , izvo zvakakosha pakushambadzira 10K nokukurumidza. Tanga iwe kumhanya nemaminitsi mashanu kusvika ku10 ekushanda zvakajeka, ipapo ramba uchiita nemaminitsi gumi nemashanu ekumhanya pedyo ne 10K yako yepamhanho (asi kwete pamakwikwi ekukwikwidza), uye kupedzisa nemaminitsi mashanu kusvika ku10 ekudzikorora pasi.
Kana iwe usingazivi kuti 10K yako inofambisa chii, famba nenzira yakanzwika "yakaoma zvakaoma".
Kushanda kwekushanda (IW): Mushure mekudziya-mhanya, shandisa mamita 400 (rimwe ruvara rwakapoteredza maitiro akawanda) pamakwikwi ako e 5K, uye ipapo udzoke nekukwira kana kufamba mamita 400. Saka kana purogiramu ichiti, 4 x 400, iyo inenge iine mazana mana akaoma, ine 400 m kupora mukati.
Zororo: Zororo rakakosha pakuita kwako nekudzivirira nekukuvara nekukuvara , saka usakanganwa mazuva ekuzorora. Mishonga yako inovaka nekugadzirisa ivo pachavo mumazuva enyu ezororo. Saka kana iwe uchimhanya zuva rega rega, hauzooni zvakawanda zviri nani. Lvanosi zuva rakanaka rokuzorora nokuti iwe uchangobva kuita basa rako rokukurumidza musi weSvondo uye zuva rinotevera ndiyo nguva yako yakareba kupfuura yevhiki.
Mugovera nguva refu inomhanya: Mushure mekunge udziya , famba nenzira yakasununguka ye mileage yakasarudzwa. Kana vazhinji vekumhanya kwenyu vari mumugwagwa uye iwe usingazivi kuti iwe uri kure zvakadini, unogona kusarudza mileage kuburikidza nekushandisa nzvimbo dzakadai seMapMyRun.com. Kana, fambisa nzira yako mumotokari yako isati yasvika uye shandisa motokari yako odometer kuyera mileage.
MaSvondo: Iri ndiro zuva rekugadzirisa zuva. Kutamba kwako kunofanira kunge kuri nyore (EZ), kutenderera kunofadza, iyo inobatsira kusunungura misungo yako.
Cherechedza:
Iwe unogona kushandura mazuva kuti uwane purogiramu yako. Iva nechokwadi chekuti haufaniri kuita maviri-speed workouts mumutsara.
10K Kudzidzisa Purogiramu Yevamwe Vanomhanya
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | CT kana Zororo | 4 x 400 IW | 3 m kumhanya nyore | 30 min tempo | Zorora | 4 m kumhanya | 30 min nyore |
| 2 | CT kana Zororo | 5 x 400 IW | 3.5 m kumhanya nyore | 35 min tempo | Zorora | 5 m mhanya | 35 min nyore |
| 3 | CT kana Zororo | 6 x 400 IW | 3.5 m kumhanya nyore | 35 min tempo | Zorora | 6 m kumhanya | 35 min nyore |
| 4 | CT kana Zororo | 7 x 400 IW | 4 m kumhanya nyore | 40 min tempo | Zorora | 6 m kumhanya | 40 min nyore |
| 5 | CT kana Zororo | 8 x 400 IW | 4.5 m kumhanya nyore | 40 min tempo | Zorora | 7 m mhanya | 40 min nyore |
| 6 | CT kana Zororo | 8 x 400 IW | 4.5 m kumhanya nyore | 40 min tempo | Zorora | 7.5 m mhanya | 45 min nyore |
| 7 | CT kana Zororo | 6 x 400 IW | 4 m kumhanya nyore | 40 min tempo | Zorora | 8 m mhanya | 45 min nyore |
| 8 | CT kana Zororo | 3 m kumhanya nyore | 40 min tempo run | 3 m kumhanya nyore | Zorora | Zorora | 10K Race! |