Kana iwe wakanyora mubhadharo we 5K uri mwedzi uye iwe usati wakanyatsodzidziswa mairi, iwe unenge uine nguva yekugadzirira nguva yakakodzera yekukwikwidza. Iyi purogiramu yevhiki yevhiki yekudzidzira (ona pasi apa) yakagadzirirwa vatambi venguva iyo vari kushanda makiromita anenge 15 pavhiki. (Kana iwe uri mumhanyi anotanga anoda kumhanya 5K mavhiki mana kubva ipapo, shandisa iri purogiramu yevhiki 4 yekutanga 5K .
Kana uri kutsvaga purogiramu yakaoma, edza iyi yevhiki 4 yakarongedza hurongwa hwe 5K .)
Kana iwe uri mumhanyi wepakati uye iwe une nguva yakawanda yekudzidzisa, edza iyi purogiramu yeChirangaridzo yeChirangaridzo yeChishanu .
Kudzidzisa Mazano
Tempo Runs (TR): Tempo inokubatsira kuti uwedzere mwana wakoerobic chikumbaridzo, icho chinonyanya kukosha pakushambadzira 5K. Tanga kumhanya kwako nemaminitsi gumi ekushanda nyore, zvino ramba uchiita nemaminetsi gumi nemaminetsi makumi maviri nemakumi maviri ekumhanya pamaminitsi gumi nemiraira zvishoma kudarika 10K yako yepamhanho, uye kupedzisa nemaminitsi gumi kunotonhora. Kana iwe usingazivi kuti 10K yako nhanho inomhanya ndeipi, famba nemanzwiro anonzwa "akanyatsoomarara."
Gomo rinodzokorora (HR): Nokuti chikomo chako chinodzokorora , sarudza gomo rinenge mamita mazana maviri kusvika ku 400 kureba kwete kunyanya. Edza kumhanyira pamutambo wako wepanoka 5K. Dzorera pasi pechikomo nenzira iri nyore. Kufema kwako kunofanira kunge kuri nyore uye kwakasununguka paunotanga wotevera udzoke.
5K Kupindira Kushanda: Shandisa nguva yako yekushanda pamakwikwi ako e 5K , ane maminitsi maviri nyore kupora mukati mega imwe nguva.
Iwe unofanira kutanga uye kupedzisa basa rako rekuvhara kwema 5K nemiraira imwe chete yekushanda zvakaoma kuti udziye uye uponese pasi.
Long Runs (LR): Iwe hausi kurovedza kwechiitiko chekureba, asi kwenguva yakareba ichakubatsira iwe kusimbisa simba rako, rinokosha mumakwikwi mashanu. Iwe unofanirwa kuita yako nguva refu inomhanya paunofara, unofambidzana.
Iwe unogona kukwanisa kufema nyore uye utaure mumashoko akazara. Nhanho dzako dziri nyore dzinofamba (EP) inofanirawo kuitika mukuedza uku.
Mazuva Okuzorora: Pamazuva ekuzorora, iwe unogona kubvisa zuva racho kana kuita zvimwe nyore nyore -kudzidzisa (CT), zvakadai sebhaji, kushambi, elliptical mudzidzisi, kudzidziswa simba, kana chimwe chiitiko chaunofarira.
4 Pakati Pakati Peji 5K Purogiramu
Vhiki 1
Zuva 1 : 40 min CT kana Zororo
Zuva 2 : 25 min TR + 2 chikoro chinodzokorora
Zuva 3 : 30 min CT kana Zororo
Zuva 4 : [4 min @ 5K kushanda + 2 min EP] x 3
Zuva 5 : Zorora
Zuva 6 : 5 mairaira LR
Zuva 7 : 3 makiromita EP
Vhiki 2
Zuva 1 : 40 min CT kana Zororo
Zuva 2 : 30 min TR + 3 chikoro chinodzokorora
Zuva 3 : 30 min CT kana Zororo
Zuva 4 : [4 min @ 5K kushanda + 2 min EP] x 4
Zuva 5 : Zorora
Zuva 6 : 7 mairaira LR
Zuva 7 : 3 makiromita EP
Vhiki 3
Zuva 1 : 40 min CT kana Zororo
Zuva 2 : 25 min TR + 3 chikoro chidzokorora
Zuva 3 : 30 min CT kana Zororo
Zuva 4 : [4 min @ 5K kushanda + 2 min EP] x 3
Zuva 5 : Zorora
Zuva 6 : 6 makiromita LR
Zuva 7 : 3 makiromita EP
Svondo 4
Zuva 1 : 30 min CT
Zuva 2 : Zorora
Zuva 3 : 20 min TR
Zuva 4 : Zorora
Zuva 5 : 3 makiromita EP
Zuva 6 : Zorora
Zuva re7: 5K Race!