Sangano Rokudzidzisa Rokumhanya Rokutanga Runomhanya 3.1 Miles
Kana iwe wakanyora mubhadharo we 5K iyo mavhiki masere kubva ipapo uye iwe usati wakanyatsodzidziswa mairi, iwe unenge uine nguva yekugadzira nguva yakakodzera yekukwikwidza. Iyi purogiramu yekudzidzira vhiki masanhatu (ona pasi apa) yakagadzirirwa vatimi venguva iyo vari kushanda makiromita anenge 15 pavhiki. (Kana iwe uri mumhanyi anotanga anoda kumhanya 5K iyo mavhiki masere kubva ipapo, shandisa iri 6-Week Beginner 5K Kudzidzisa Purogiramu .
Kana iwe uri mumhanyi akapfuura, shandisa iyi -Week 6 Advanced Training 5K Kudzidza .)
Kana iwe uri mumhanyi wepakati uye iwe une nguva yakawanda yekudzidzisa, edza iyi purogiramu yeChirangaridzo yeChirangaridzo yeChishanu . Kana iwe uine mwedzi wega wekudzidzisa, edza iyi 4-Week Pakati Peji 5K .
Kurovedza Mazano:
Tempo Runs (TR): Tempo inokubatsira kuti uwedzere mwana wakoerobic chikumbaridzo , icho chinonyanya kukosha pakushambadzira 5K. Tanga kumhanya kwako nemaminitsi gumi nyore nyore, uye pfuurira nemaminitsi gumi nemaminetsi makumi mana nemakumi matanhatu zvichifamba maminitsi gumi nemira imwe chete kupfuura pamba yako yepakati 10K, 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.
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 unofanirwa kukwanisa kufema nyore uye utaure mumashoko akazara. Maitiro ako ari nyore anowedzera (EP) inofanirawo kuitwa pabasa iri.
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.
6 Svondo Yakaperera 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
Vhiki 4:
Zuva 1 : 40 min CT kana Zororo
Zuva 2 : 25 min TR + 4 gomo rinodzoka
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
Svondo 5:
Zuva 1 : 40 min CT kana Zororo
Zuva 2 : 25 min TR + 4 gomo rinodzoka
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 6:
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!
Zvimwe Nezvokurovedza Nokurovedza 5K: