Gadzirira kugadzirira kwako 5K mumavhiki masere
Kana iwe wakatotiza kutora boka rimwe chete re 5K, kana iwe wakanga uchimhanya kwechinguva chiduku uye wakagadzirira kukwikwidza 5K, chirongwa chekudzidzisa chinogona kukutora kusvika kumagumo ekupedzisira. Iyi mavhiki masere anotanga kutanga purogiramu yakanaka kune avo vanowana mutambi wekutanga 5K hurongwa husingaiti nharo uye purogiramu yepakati pe 5K inoratidzika seyakanyanya kuoma.
Ndiyo Akafambira Pakutanga Purogiramu Yewe?
Iyi purogiramu inofanirwa kune vamhanyi vanogona kufamba makiromita maviri zvakanaka uye vanogona kumhanya mazuva mana kusvika mashanu pavhiki.
5K Advanced Beginner Training Program
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | Zorora | 1.5 mile run | CT | 1.5 mairai (rutsoka rwendo) | Zorora | 2 mile run | 30 min. EZ run kana CT |
| 2 | Zorora | 2 mile run | CT | 1 mile run (rutsoka rwendo) | Zorora | 2.5 mile run | 30 min. EZ run kana CT |
| 3 | Zorora | 2 mile run | CT | 1.5 mairai (rutsoka rwendo) | Zorora | 2.5 mile run | 30 min. EZ run kana CT |
| 4 | Zorora | 2.5 mile run | CT | 1.5 mairai (rutsoka rwendo) | Zorora | 3 mile run | 35 kusvika ku 40 min. EZ kana CT |
| 5 | Zorora | 3 mile run | CT | 1.5 mairai (rutsoka rwendo) | Zorora | 3.5 mile run | 35 kusvika ku 40 min. EZ run kana CT |
| 6 | Zorora | 3.5 mile run | CT | 1.5 mairai (rutsoka rwendo) | Zorora | 4 mile run | 35 kusvika ku 40 min. EZ run kana CT |
| 7 | Zorora | 3 mile run | CT | 1.5 mairai (rutsoka rwendo) | Zorora | 4 mile run | 40 min. EZ run kana CT |
| 8 | Zorora | 3 mile run | CT kana Zororo | 2 mile run | Zorora | Zorora | 5K Race |
Mitsanangudzo
- CT = Basa rekudzidzisa.
- EZ = nyore, kutenderera kunofadza
Daily Workouts yeKudzidza Kwekudzidzisa 5K
Purogiramu yakagadzirirwa kushandura dzimwe nyore uye zvakaoma mazuva. Heano mamwe mashoko pamusoro pekushanda kwezuva rimwe nerimwe.
- Misivhuro neChishanu: Muvhuro neChishanu ndezororo dzemazuva. Zororo rakakosha pakuita kwako nekudzivirira nekukuvara nekukuvara , saka usazorora mazuva ako okuzorora. Zorora pamazuva ako ekuzorora, inakidzwa nemitambo yakareba uye mabasa akajeka.
- Chipiri neMugovera: Mushure mokudziya , simhanyai paunofara, mutauriro wekutaurirana kwemairenda akasarudzwa. Iwe unofanirwa kufema kufema paunenge uchimhanya uye usingafari mweya. Kana kufema kwako kuri kubuda kunze kwekutonga, kunonoka kana kutora kufamba kwekufamba . Iva nechokwadi chokuti iwe unotonhora pasi uye unoita zvimwe zvidzidzo zvinotanga kumhanya mushure mokunge iwe uchitanga .
- Zvitatu: Ita basa rekuroverera (CT) basa (bhasika, kushambira, elliptical mudzidzisi) pazviri nyore kuedza kuedza kwemaminitsi 40 kusvika ku45. Iwe unogonawo kuita chimwe chekudzidzisa-simba, izvo zvinogona kubatsira kuvandudza kushanda kwako uye inobvumidzwa kuita basa revanhu vose.
- China China: Iyi inomhanya inofanira kuitwa pamakwikwi ako e 5K. Kana iwe usingazivi kuti 5K yako inofambisa chii, famba nehanho yaunokwanisa kuchengetedza ma 3.1 maira. Iva nechokwadi chekuti unotonhora-iwe usati watanga uye unotonhorera shure.
- MaSvondo: Iri ndiro zuva rekugadzirisa zuva. Kutamba kwako kunofanira kunge kuri nyore (EZ), kutenderera kunofadza, iyo inobatsira kusunungura misungo yako. Kana, iwe unogona kuita runomhanya-famba / kufamba kana chitima-chete (CT).
Unogona Kuchinja Mazuva Here?
Iwe unogona kushandura mazuva kuti uwane purogiramu yako. Kana iwe wakabatikana pane imwe zuva uye uchida kushanda paMuvhuro kana Chishanu, zvakanaka kuti uchinje zuva rokuzorora kwezuva runomhanya.
Kuzvigadzirira Kukwanisa 5K
Usati watanga purogiramu, tarisa pane gear yako inofunga uye funga nezvekugadzirisa shangu yako yekushanda kuitira kuti uve nezvose zvakabatsiro zvekunamatira kwavo uye kugadzikana. Nepo iwe unogona kuita zvimwe zvekudzidzira kwako pane chetsika , zvakanakisisa kuwana yakawanda yemakiromita ako panze mumamiriro akafanana semakwikwi.
Pamberi pehutambo, zorora iwe padzidzo yehutano kuitira kuti iwe uchange uri mutambo mukuru.