8 vhiki yega yega yekutamba yako yakanakisisa yepakati 10K
Kana iwe uri mukuru mumhanyi uyo akagadzirira kuwedzera yako 10K (6.2 maira) mararamiro ekushanda, shandisa chirongwa ichi chemavhiki masere. Kuti uite izvi chirongwa chekudzidzisa 10K, unofanira kukwanisa kumhanya makiromita matanhatu zvakanaka uye uchitanga mazuva mashanu pavhiki. Kana urongwa uhwu hunoita sokuti hwakaoma kwazvo kwauri, edza purogiramu yepakati pe10K .
10K Advanced Training Training
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | CT kana Zororo | 4 x 400 IW | 3 mile run + simba | 35 min tempo | Zorora | 6 mile run | 30 min EZ |
| 2 | CT kana Zororo | 4 x 800 IW | 4 mile run + simba | 40 min tempo | Zorora | 7 mile run | 35 min EZ |
| 3 | CT kana Zororo | 6 x 400 IW | 4 mile run + simba | 6 x chikomo chinodzokorora | Zorora | 8 mile run | 35 min EZ |
| 4 | CT kana Zororo | 6 x 800 IW | 4 mile run + simba | 40 min tempo | Zorora | 9 mile run | 40 min EZ |
| 5 | CT | 8 x chikoro chinodzokorora | 5 mile run + simba | 45 min tempo | Zorora | 6 mile run | 40 min EZ |
| 6 | CT kana Zororo | 6 x 800 IW | 5 mile run + simba | 40 min tempo | Zorora | 8 mile run | 45 min EZ |
| 7 | CT kana Zororo | 6 x 400 IW | 4 mile run + simba | 40 min tempo | Zorora | 8 mile run | 45 min EZ |
| 8 | CT kana Zororo | 5 m mhanya | 30 min tempo run | 3 m mhanya | Zorora | Zorora | 10K Race! |
Mazano pane 10K Advanced Runner Training Plan
Muchipupuriro (CT): Mabasa ekudzidzira maitiro anokubvumira kupa majoi ako uye kumhanya kwemisungo pfuti apo uchiri kushanda pa cardio yako. Apo purogiramu inoshandura CT, ita basa rekudzidzira pamuchinjikwa (semuenzaniso, motokari, kushambira, elliptical mudzidzisi) pamusana pemuenzaniso wemaminitsi 45-60. Iwe unofanirwawo kuita maminitsi gumi nemashanu ekudzidziswa kwesimba, kushandiswa kwemashini kana muviri wekurevedza muviri, uchitarisa pamuviri wako wepasi uye mukati. Iwe unogona kuita imwe yemaminitsi gumi nemakumi maviri nemakumi maviri ekusimbisa musangano musi weChishanu apo iwe unoita nyore nyore kufamba.
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".
Chikamu Chekushanda (IW): Mushure mokudziya-famba, shandisa mamita 400 (rimwe ruvara rwakapoteredza maitiro akawanda) pamakwikwi ako e 5K, uye ipapo udzoke nekukwira kana kufamba mamita 400. Saka apo purogiramu inotaura, 4 x 400, iyo inenge iine mazana mana ekufamba kwe5K, ine mamiriyoni mazana mana ekudzorera mukati. Kwemamiriyoni 800 (2 inopera kumativi akawanda) kushanda, runza mamita 800 pamakwikwi ako e10K, uye ipapo udzoke nekukwira kana kufamba mamita 400.
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 Urefu Hunomhanya: Mushure mokudziya , simhanyai nenzira yakasununguka ye mileage yakasarudzwa.
MaSvondo: Iri ndiro zuva rekugadzirisa zuva. Kutamba kwako kunofanira kunge kuri nyore (EZ), kutenderera kunofadza, iyo inobatsira kusunungura misungo yako.
Kuchinja Mazuva
Iwe unogona kushandura mazuva kuti uwane purogiramu yako. Iva nechokwadi chekuti haufaniri kuita mazuva maviri ekufambisa.