Zvingave zvisina kunaka mumamiriro okunze, matanho ematongerwo enyika, kana mamwe mamiriro ezvinhu anokumanikidza pamutsotsi wekudzidzira kwekuwanda kwekudzidzisa kwako, zvinobvira kudzidzisa mukati mekuita basa rakasimba re 5K. Iyi purogiramu ye5K (ona pasi apa) yakagadzirirwa vamiririri 5K vanozoita zvakawanda kana zvese zvekudzidzira kwavo pazvinyorwa zvekutsika. Kunyange kana iwe usisiri kurovedza 5K, purogiramu iyi inofadza uye inokurudzira nzira yekudzidzisa kuburikidza nemwedzi yakawanda inotyisa kana yechando.
Iwe unofanirwa kunge uchitamba anenge makiromita gumi pavhiki kuitira kuti utange iyi purogiramu yevhiki 8. (Kana iwe uri mumhanyi wemutambo uyo anoda kutora 5K mavhiki matanhatu kubva ipapo, shandisa iri 6-Week Beginner 5K Kudzidzisa Purogiramu.Kana iwe uri mukuru mumhanyi, shandisa iri 4-Week Advanced Advanced 5K Training Schedule .) Kana iwe 'zvakanaka zvitsva kugadziriswa kwemapurisa, chengetedza mazano aya ekutsika .
Iyi purogiramu ye5K inosanganisira kushandiswa kwakasiyana-siyana kwakasiyana-siyana kuchazovhenganiswa mukati mekudzidzira, kukuchengetedza kuti urege kunetseka nechirongwa chetsika. Iwe unogona kutambisa kushanda kuti uite purogiramu yako pachako, asi edza kusaita kwenguva yakareba kana kushanda zvakaoma 2 mazuva mushure.
Pano pane tsanangudzo yezvinyorwa zvakasiyana-siyana zvinowanzoita panguva yekudzidzisa kwako 5K:
- Gomo rinodzokorora: Hill workouts iri nyore kuronga pane treadmill nokuti iwe unogona kudzora kunyatsoita uye makomo ako. Kunyangwe iwe uchizove wakashonga gorofu 5K, iwe uchabatsirwa kubva kumakomo ekudzidzira basa , sezvo vanobatsira kuvaka simba, kukurumidza, uye kuvimba. Kuti uite gomo kudzokorora kushanda, mushure mekudziya-up, wedzera kutengesa kwako kune nguva yakatarwa yenguva uye wozowanazve nguva yakaratidzwa. Dzorerai makomo / kuwanikwa kwechiyero chakaratidzwa.
- Pakati pezvishoma: Tanga ne kufamba kwemaminitsi mashanu kana kuti jog iri nyore. Sarudza rutsoka kune zvakaoma (kufema kufema) kwemaminitsi makumi matatu. Dzorera nemasekondi 90 ezvokutamba nyore nyore. Dzorerai zvinyorwa zveprint / zororo pakusarudzwa (8x, 9x, etc.) Pedza nemaminitsi mashanu emotokari paunenge uri nyore kufamba-jog kana kufamba kwakasimba. Iva netauro yakagadzikana nokuda kwekushanda uku, sezvo iwe zvichida uchatanga kutuka zvakanaka nokukurumidza!
- Kushanda kwePiramidi: Pashure pemaminitsi mashanu ekudziya, simhanya pane chinangwa chako 5K nhangemutange inomhanya kwemaminiti 1, tora 1 miniti; Mhanya-mhanya kaviri maminitsi, tora maminetsi maviri; Simhanya maminetsi maminitsi matatu, pora maminitsi matatu, kusvikira wawana "pamusoro" piramidhi. Zvadaro shandai nzira yenyu kudzoka pasi "piramidi" uye mhanya maminetsi maminitsi matatu, dzorera maminetsi matatu, etc. Pedza basa rokugadzirira neminiti yemaminitsi mashanu.
- Run Runs (LR) uye Easy Pace (EP) Runomhanya: Iwe hausi kurovedza kwechiitiko chekureba, asi kwenguva yakareba uye nyore nyore kufamba kunobatsira iwe kusimbisa simba rako, rinokosha mumakwikwi mashanu. Iwe unofanirwa kuita nguva yako yakareba uye inononoka kufamba inofamba pamhepo yakasununguka, inokurukura. Iwe unofanirwa kukwanisa kufema zviri nyore uye utaure mumitsara yakakwana. Kana uri kufema zvakaoma, iwe uri kumhanya zvakanyanya. Idzikise pasi, kana kutora kufamba kwekufamba.
- Muchipupuriro (CT): Muchinjikwa-gadziriro (CT) inogona kuva chero basa (kunze kwekushanda) raunofarira, rakadai sebhazi, kushambira, elliptical mudzidzisi, simba rekudzidzisa, yoga, nezvimwe. vanomhanya nokuti vanobatsira kuputsa mutezo wekumhanya mumhepo. Kunyange kana iwe uchida kumhanyira pamusoro pekutsika, iwe pachakupedzisira unoda kusanganisa purogiramu yako yevhiki nevhiki nemamwe mabasa.
- Simba-kurovedza kune zvakawanda zvinobatsira kune vamhanyi uye inoyevedza mukana wekudzidzisa. Anoda kuita kamwe zuva rimwe rekudzidziswa simba-vhiki; Mazuva maviri pazuva vhiki iri nani. Basa rako rinokusimbisa harifaniri kunge rakanyanyisa, uye rinogona kuitwa pasina zviremba kana mishonga, semuenzaniso wekuita basa iwe unogona kuita apo uchiona TV. Kunyange kana iwe uchitora maminitsi gumi chete ekusimbisa simba kaviri pavhiki, iwe uchatanga kuona musiyano mukushanda kwako.
- Mazuva Okuzorora: Pamazuva ekuzorora, iwe unogona kubvisa zuva racho kana kuita zvimwe nyore nyore kudzidzira-tanga (CT).
8 Vhiki 5K Treadmill Schedule
Vhiki 1:
Zuva 1 : 40 min CT kana zororo
Zuva 2 : Gomo rinodzokorora: 10 min EP, [2 minutes @ 3.0 inotenderera, 1 min @ 1.0 inotenderera] x 3, 10 min EP
Zuva 3 : 30 min CT kana kuti zorora
Zuva rechina : Nguva yekudhura: 5 min kushambidzika; [30 seconds seconds hard work / 90 seconds easy pace] x 8; 5-min cooldown
Zuva 5 : Zorora
Zuva 6 : 4 makiromita LR
Zuva 7 : 2 maira EP
Vhiki 2:
Zuva 1 : 40 min CT kana zororo
Zuva 2 : Hill inodzokorora: 10 min EP, [2 maminitsi @ 3.0 inotenderera, 1 min @ 1.0 inotenderera] x 4, 10 min EP
Zuva 3 : 30 min CT kana kuti zorora
Zuva rechina : Nguva yekudhura: 5-min yechando-up; [30 seconds seconds effort / 90 seconds easy pace] x 9; 5-min cooldown
Zuva 5 : Zorora
Zuva 6 : 7 mairaira LR
Zuva 7 : 3 makiromita EP
Vhiki 3:
Zuva 1 : 40 min CT kana zororo
Zuva 2 : Nguva yekudhura: 5 min kushambidzika; [30 seconds seconds hard work / 90 seconds easy pace] x 8; 5-min cooldown
Zuva 3 : 30 min CT kana kuti zorora
Zuva rechina : Kubhururuka kwepiramidi: 5 miniti inopisa-up; 1 min @ 5K nguva, 1 min nyore; 2 min @ 5K nguva, 2 min nyore; 3 min @ 5K nguva, 3 min nyore; 3 min @ 5K nguva, 3 min nyore; 2 min @ 5K nguva, 2 min nyore; 1 min @ 5K nguva, 1 min nyore; 5-minute cooldown
Zuva 5 : Zorora
Zuva 6 : 6 makiromita LR
Zuva 7 : 3 makiromita EP
Vhiki 4:
Zuva 1 : 40 min CT kana zororo
Zuva 2 : Gomo rinodzokorora: 10 min EP, [2 maminitsi @ 3.5 inotama, 1 min @ 1.0 inotenderera] x 2; [2 Maminitsi @ 4.5 terera, 1 min @ 1.0 tora] x 2; 10 min EP
Zuva 3 : 30 min CT kana kuti zorora
Zuva rechina : Nguva yekudhura: 5 min kushambidzika; [30 seconds seconds work hard / 90 seconds easy pace] x 10; 5-min cooldown
Zuva 5 : Zorora
Zuva 6 : 7 mairaira LR
Zuva 7 : 3 makiromita EP
Svondo 5:
Zuva 1 : 40 min CT kana zororo
Zuva 2 : Nguva yekudarika: [30 seconds seconds kushanda nesimba / 90 seconds zviri nyore kufamba] x 9
Zuva 3 : 30 min CT kana kuti zorora
Zuva rechina : Kubhururuka kwepiramidi: 5 miniti inopisa-up; 1 min @ 5K nguva, 1 min nyore; 2 min @ 5K nguva, 2 min nyore; 3 min @ 5K nguva, 3 min nyore; 3 min @ 5K nguva, 3 min nyore; 2 min @ 5K nguva, 2 min nyore; 1 min @ 5K nguva, 1 min nyore; 5-minute cooldown
Zuva 5 : Zorora
Zuva 6 : 6 makiromita LR
Zuva 7 : 3 makiromita EP
Svondo 6:
Zuva 1 : 40 min CT kana zororo
Zuva 2 : Gomo rinodzokorora: 10 min EP, [2 maminitsi @ 3.5 inotama, 1 min @ 1.0 inotenderera] x 5, 10 min EP
Zuva 3 : 30 min CT kana kuti zorora
Zuva rechina : Kubhururuka kwepiramidi: 5 miniti inopisa-up; 1 min @ 5K nguva, 1 min nyore; 2 min @ 5K nguva, 2 min nyore; 3 min @ 5K nguva, 3 min nyore; 3 min @ 5K nguva, 3 min nyore; 2 min @ 5K nguva, 2 min nyore; 1 min @ 5K nguva, 1 min nyore; 5-minute cooldown
Zuva 5 : Zorora
Zuva 6 : 6 makiromita LR
Zuva 7 : 3 makiromita EP
Vhiki 7:
Zuva 1 : 40 min CT kana zororo
Zuva 2 : Nguva yekudhura: 5 min kushambidzika; [30 seconds seconds hard work / 90 seconds easy pace] x 8; 5-min cooldown
Zuva 3 : 30 min CT kana kuti zorora
Zuva rechina : Kubhururuka kwepiramidi: 5 miniti inopisa-up; 1 min @ 5K nguva, 1 min nyore; 2 min @ 5K nguva, 2 min nyore; 3 min @ 5K nguva, 3 min nyore; 3 min @ 5K nguva, 3 min nyore; 2 min @ 5K nguva, 2 min nyore; 1 min @ 5K nguva, 1 min nyore; 5-minute cooldown
Zuva 5 : Zorora
Zuva 6 : 6 makiromita LR
Zuva 7 : 3 makiromita EP
Svondo 8:
Zuva 1 : 30 min CT
Zuva 2 : Zorora
Zuva 3 : 1 maira @ EP; 1 mile @ 5K pace; 1 mile @ EP
Zuva 4 : Zorora
Zuva 5 : 3 makiromita EP
Zuva 6 : Zorora
Zuva re7: 5K Race!
Race Day Prep
Kunyangwe iri iri rutsoka rwako rwekutanga 5K kana iwe uri mhare yepamhanho, zvakakosha kuti ufungisise nezvekugadzirira zvemutambo wako mumazuva anotungamira. Wana mazano pamusoro pezvaunofanira kuita mumazuva asati asvika 5k pamba yako uye ona kuti ungadzivisa sei 5K kukanganisa kukanganisa . Kana iwe usingazivi kuti unofanirwa kuvei iwe usati watanga, tora mazano uye pfungwa apa .
Chinhu chimwe chekuchengeta mupfungwa pamusoro pekudzidzira chikwata chemujaho wekunze ndechokuti rako rekutsika rinopfeka zvipfeko haringafananidzi mamiriro emamiriro ekunze panguva yemasikati. Semuenzaniso, kana wakanga uchidzidzira mukati mekuputira zvidzitiro uye zvigwenzi zvepamusoro munguva yechando chando, unogona kuve kupfeka zvipfeko zvakasiyana zvemutsara wako. Izvo "hapana chinhu chitsva pazuva rorutsoka" rinoshanda pano. Iva nechokwadi chokuti iwe unoedza mukana wako wepamberi munguva yekudzidzira kumwe kunotangira musati waro, saka hauna chero kushamiswa ( kusvetwa , kusagadzirisa, kusagadzikana, nezvimwewo) panguva yemutambo.
Shoko Rinobva
Kudzidzira kumhanho pane chetsika kunogona kunge kwakagadzikana mupfungwa, asi kunowedzerawo zvimwe zvinetso zvemuviri zvemigwagwa. Kuenzaniswa nekumhanya kwekunze, kunomhanya pane chetsika kunofanirwa kuve nyore nyore mumuviri nokuti pasi iri kutorwa pasi petsoka dzako uye hakuna mhepo inoramba. Kumhanya panze kunoda zvakawanda kubva pamuviri wako nokuti uri kufambisa muviri wako mberi kwechikwata nokuda kwechikwata. Pamusoro pezvinyorwa zvishoma, misidha miduku ye stabilizer mumakumbo ako epasi haafaniri kushanda zvakaoma. Vamwe vamhanyi vanoona kuti vanowana mhuru yepisumu kurwadziwa, shin splints , Achilles tendonitis, uye dzimwe nyaya pavanomhanya panze mushure mokunge vachinge vachimhanya pane imwe treadmill kwemwedzi.
Kana uri kuita ruzhinji rwekudzidzira kwako pane chetsika, unofanirwa kuva wakangwarira kana uchingodzokera kumabuda kunze nguva dzose. Iwe unofanirwa kunge wakakwanisa kumhanya nharo yako ye 5K mumigwagwa, asi usaita kuchinja kukuru kuti uite kunze kunze chete. Tanga nemamwe mapfupi mumugwagwa kamwe kana kaviri pavhiki usati watanga kumhanya kunze nguva yose. Iva nechokwadi chekutambanudza, kunyanya mhuru dzako, mushure mekushanda.