Iyi iri purogiramu yekudzidzira marathon (ona pasi apa) inopa vatambi vanotanga mavhiki mavirizve kupfuura purogiramu yemavhiki makumi maviri yevashandi . Yakakwana yevashandi venguva yekutanga vanove nekutya pamusoro pemakwikwi uye vanoda nguva yakawanda yekugadzirira.
Kutanga iyi purogiramu, iwe unofanirwa kunge uchimhanya kwemwedzi mitanhatu uye unogona kukwanisa kusvika maira matatu.
Kana iwe usina kunge uchangobva kuitika mumuviri, tsvagurwa nachiremba wako usati watanga marathon yekudzidzisa. Uye ona kuti wakafunga zvakawanda pamusoro pekuzvipira kwaidiwa uye wakafunga mibvunzo iyi pamusoro pekudzidzisa marathon .
Kutanga Ne Marathon Kudzidziswa
Pasi pane tsanangudzo yezvaunotarisira uye chii chaunofanira kuita chimwe nechimwe panguva yekudzidzira kwako.
Muchinjikwa-kudzidzisa (CT): Kudzidzisa-kudzidzisa kunogona kufamba, kutengesa mabheji, kushambira, kana chimwe chinhu chipi zvacho (kunze kwekumhanya) chaunofarira. Marathoners-mu-kurovedzwa anobatsirwa nekudzidziswa simba, saka edza kushanda zvidzidzo zvekutanga kana maviri zvekudzivirira simba muvhiki yako yekudzidzisa. Apo purogiramu yako inoda kuti udzidziswe pamuchinjikwa, ita basa rako pane imwe yepamusoro yemaminitsi makumi matatu kusvika ku45.
Mazuva Okuzorora: Zororo rakakosha kuti iwe uwanezve nekudzivirira kukuvadza , saka usafunga kuti uchawana zvakakwana nekukurumidza pamazuva ekuzorora. Zvakakosha kuti iwe uvake mileage yako zvishoma nezvishoma kuitira kuti udzivise kukuvara kwepamusoro uye usapisa kupisa kubva nguva dzose.
Tora zuva rakakwana kurega kana kuita zvishoma nyore -cross-training (CT).
Mhanya mazuva: Famba mileage yako yakasarudzwa pane zviri nyore, kutaurirana . Shandisa kufema kwako semutungamiri wako. Iwe unofanirwa kufema kufema. Kana iwe uchinzwa kufema kwako kubuda kunze kwekutonga, kunonoka kufamba. Shandisa chirongwa chekufamba / kufamba kana uchida kutora kufamba.
Iwe unogona kushandura kumhanyira kune rimwe zuva kuti ugone purogiramu yako. Iwe unogona kunge uchida kuita yako nguva refu paMugovera kana Svondo, apo iwe uchava nenguva yakawanda.
Paunofanirwa kuita rutsoka rwemakwikwi (MP) runhonga , runza nhamba yemakiromita paunotarisira marathon . Mhanyai milege yakasara paunogara uri nyore nyore kumhanya.
22-Mavhiki Marathon Kudzidza Purogiramu yeVatangi
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | Zorora | 3 mi | Zorora | 3 mi | Zorora | 3 mi | 2 mi |
| 2 | Zorora | 3 mi | Cross training (CT) kana Zororo | 3 mi | Zorora | 4 mi | 3 mi |
| 3 | Zorora | 3 mi | CT | 4 mi | CT kana Zororo | 5 mi | 3 mi |
| 4 | Zorora | 3 mi | CT | 4 mi | CT kana Zororo | 6 mi | 3 mi |
| 5 | Zorora | 4 mi | CT | 4 mi | Zorora | 7 mi | 3 mi |
| 6 | Zorora | 5 mi | CT | 4 mi | CT kana Zororo | 8 mi | 3 mi |
| 7 | Zorora | 5 mi | CT | 4 mi | Zorora | 9 mi | 3 mi |
| 8 | Zorora | 5 mi | CT | 4 mi | CT kana Zororo | 10 mi | 3 mi |
| 9 | Zorora | 5 mi | 3 mi | 4 mi | Zorora | 6 mi | 4 mi |
| 10 | Zorora | 5 mi | CT | 4 mi | Zorora | 12 mi | 4 mi |
| 11 | Zorora | 5 mi | CT | 4 mi | CT kana kuti zororo | 13 mi | 4 mi |
| 12 | Zorora | 5 mi | CT | 5 mi (1 maire @ anofungidzirwa marathon kufamba) | Zorora | 14 mi | 4 mi |
| 13 | Zorora | 5 mi | CT | 5 mi (2 maira @ nguva inofungidzirwa marathon) | CT kana Zororo | 10 mi | 5 mi |
| 14 | Zorora | 6 mi | CT | 5 mi (2 maira @ nguva inofungidzirwa marathon) | CT kana Zororo | 16 mi | 4 mi |
| 15 | Zorora | 6 mi | CT | 5 mi (3 maira @ mararamiro anofungidzirwa) | CT kana Zororo | 10 mi | 4 mi |
| 16 | Zorora | 5 mi | CT | 5 mi (3 maira @ mararamiro anofungidzirwa) | CT kana Zororo | 18 mi | 4 mi |
| 17 | Zorora | 5 mi | CT | 5 mi (3 maira @ mararamiro anofungidzirwa) | CT kana Zororo | 10 mi | 5 mi |
| 18 | Zorora | 6 mi | CT | 6 mi (4 maira @ nguva inofungidzirwa marathon) | Zorora | 20 mi | 4 mi |
| 19 | Zorora | 5 mi | CT | 5 mi | CT kana Zororo | 14 mi | 4 mi |
| 20 | Zorora | 4 mi | CT | 4 mi | CT kana Zororo | 12 mi | 3 mi |
| 21 | Zorora | 4 mi | CT | 3 mi | CT kana Zororo | 8 mi | 3 mi |
| 22 | Zorora | 2 mi | 30 maminitsi | Zuva Rokuzorora | Maminitsi makumi maviri | Race Day! | Zuva Rokuzorora! |
Marathon Kudzidzisa Mibvunzo
Wana mhinduro kune dzimwe mibvunzo inowanzobvunzwa nemakorathon-in-training.
- Ndinofanira Kuchinjisa Rini Zvitsva Zvangu?
- Ndinofanira Kudya Musati Ndamhanya?
- Ndinorega Sei Kuti Ndive Nenyota Nguva Yose?
- Sei Ndichimhanya Nenhamo?
- Chii Kana Ndichifanira Kubvisa Kudzidzira?
- Ndinofanira Kunwa Imidziyo Mitambo Panguva Yangu Inomhanya Here?
- Ndinofanira Kudya Panguva Yangu Inomhanya Here?
- Ndinofanira Kuramba Nenguva yeMarathon Ndisati Ndamhanyira Marathon Yakazara Here?
- Ndingaita Sei Kuti Ndisadzivirire Misumbu Yemakumbo?
- Sei Ndichimhanya Kwangu Murefu-refu 20 Miles?
- Ndingadzivisa sei kumira kuti ndishandise Bhatirheni Pamberi?
- Ichanditora Nguva Yakadini Kuti Ndimhanyire Marathon?
- Nzira Yokugadzirisa Sei Pamberi Marathon
Marathon Running Tips
Wana mazano pamusoro pokuti ungashandisa sei zvakanakisisa mu marathon yako.