Iva Nenguva Marathon-Yakagadzirirwa mumwedzi 2
Kana iwe wakatove wapedza hafu ye marathon uye iwe wakaramba uchifamba, haufaniri kumirira mwedzi mishomanana kuti utange marita ako anotevera marathon. Pasi pane mavhiki masere yevhiki marathon nguva inozoita kuti iwe rudzikinwe-wakagadzirira uye unomhanya kune unokwanisa.
Ramba uchifunga kuti iyi purogiramu yekudzidzira haisi yemumwe munhu mutsva kuti aite kana kuti asina kumhanya kwemwedzi miviri yapfuura.
Kutanga iyi purogiramu yekudzidzira, iwe uchada kuva nechidzidzo chekudzidzisa anenge makiromita makumi maviri nevhiki uye iwe unofanirwa kunyatsokwanisa kusvika kumakiromita matanhatu panguva. Kana iwe usati uri pamwero iwoyo, iwe unogona kuenda nechirongwa chekare chekudzidzisa marathon. Edza imwe yei 12 yevhiki yevhiki marathon yekurovedza maitiro ekutanga , mukati , kana kumhanya.
Kudzidziswa kwevhiki nevhiki kunomhanya
Kudzidzisa kwako kunosanganisira tempo inotanga, nguva dzinomhanya, nguva refu, uye nyore nyore, izvo zvose zvinotsanangurwa zvakadarika pasi apa. Ona purogiramu yevhiki nevhiki (pasi apa) yezvinonyatsotsanangurwa zvakanyatsojeka kuti unomhanya sei uye kuti chii chinomhanya. Purogiramu haina kuratidza kuti ndeipi zuva rekushanda basa rimwe nerimwe, saka zviri kwauri kuti usarudze paunenge uchida kuvashandisa. Vamhanyi vakawanda vanoda kuchengetedza nguva yavo yakareba yeMugovera kana Svondo, kana vaine nguva yakawanda yekumhanya, asi iwe unogona kuita izvo zvinonyanya kukosha purogiramu yako. Ingoedza kuedza kuita tempo inomhanya, nguva inomhanya, uye inosvika kwenguva refu kumashure kumashure.
Iwe unofanirwa kutora zuva rezororo kana kuita nyore nyore kumhanya kana kudzidziswa mukati.
Tempo Run (TR): Nokuti tempo inotanga, iwe unotanga uye wapedzisa nemamwe makiromita pane zviri nyore, kutenderera kufamba. Kana iwe uri mukuru mumhanyi uye uchifunga kuti uwedzere mamwe maireji, iwe unogona kugara uchienda kwenguva yakareba ye warmup yako kana cooldown. Iwe unofanirwa kumhanyira tempo kumhanya chikamu chikamu chekumhanya pakutsika kwako kweK 10K.
Kana iwe usina chokwadi chekutambira kwako 10K, iwe unofanirwa kumhanya nenzira inonzwisisika yakaoma.
Nharaunda Kurumidza (IR): Kupindira kwepakati kunodzokorora kune imwe nzvimbo (kureva, 400m) panguva yako ye10K uye panguva yekudzoka mushure mokunge imwe nguva. Semuenzaniso, 4 x 800m pa10K inotarisana ne 90-seconds kupora mukati, zvinoreva kurega kukwana kwema 800m kudzokorora nemasekondi 90 ari kutamba pazviri nyore, kutora kufamba mukati mokudzokorora. Nharaunda inomhanya inogona kuitwa chero kupi zvako, kusanganisira treadmill, asi zviri nyore kuzviita pamugwagwa. Iwe unofanira kutanga uchishamwaridzana pane nyore nyore. Zvadaro, kuita nguva / kupora kweiyo nhamba yakatarwa yekudzokorora. Pedzisa nguva yako nemirasi yemaminitsi gumi.
Nguva yakareba (LR): Mamwe marefu anosvika achaitwa paunofara, kutaurirana kunofanirwa kune mileage yakasarudzwa. Kana kufema kwako kusina kudzora, uri kuenda nekukurumidza. Zvikamu zveimwe nguva refu zvinotanga kuitika pane imwe nguva, zvichibva pane yako inotarirwa hafu yenguva yekufamba marathon (THMP). Iwe unogona kushandisa nhangemutange nguva yekufungidzira calculator yakafanana neyiyu kuti uwane kuongororwa kwehafu yako marathon nguva nekupinza munguva yapfupi kubva kune imwe nhangemutange yeimwe nzvimbo.
Runomhanya-mhanya (ER) uye kurovedzwa-Muchinjikwa: Kudzidziswa- Muchinjikwa kana kutamba nyore nyore kunogona kuitwa pane mamwe mazuva evhiki, sezvo purogiramu yako inobvumira.
Zvinokurudzirwa kuti utore zuva rimwe chete rokuzorora zvakakwana pavhiki. Kufanana nemakore ako akareba, kutamba nyore kunofanirwa kuitwewo pahurukuro, yekukurukurirana.
Kudzidziswa kwepamuchinjikwa kunogona kuva chero basa kunze kwekuita kuti iwe unakidzwe, zvakadai sebhasikoro, kutamba, kutamba, kushambira, yoga, kana kudzidzisa simba. Iwe unofanirwa kuita basa racho nekufungisisa. Chinangwa kwezuva rimwechete rekudzidziswa simba kwevhiki; Mazuva maviri pavhiki zvinotopfuura zviri nani. Basa rako rinosimbisa harifaniri kunge rakakura kana rakanyanya. Iwe hausi kutoda chero midziyo yakakosha-iwe unogona kungoita maitiro ekudzivirira muviri, sezvakunoitwa muenzaniso wekuita basa .
Kushambidzika uye Cooldowns: Kuti udzike-shanduka uye mazadziro , iwe unofanirwa kumhanya nenzira iri nyore kana kufamba. Iwe unogona zvakare kutanga nemamwe masimba ekutambisa uye kudziya-kudzidzira maitiro zvakadai semakumbo ekukanda uye jacks jump.
8-Week Half Marathon Chirongwa Chekudzidzisa
Vhiki 1:
Runha # 1: Tempo run (TR): 1 maira nyore kufamba kwehuni-up; 1 mile at tempo pace; 1-mile cooldown
Mhanya # 2: Kupindira kumhanya (IR): maminitsi gumi ekudziya-up; 6 x 400m pa10K inotarisana ne 90-seconds kupora (iri nyore kufamba) pakati; 10-minute cooldown
Mhanya # 3: Nguva refu (LR): makiromita matanhatu pazvinenge zviri nyore, zvakasununguka kufamba
Mhanya # 4: Runza nyore (ER): makiromita mana
Vhiki 2:
Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 1 mile at tempo pace; 1-mile cooldown
Mhanya # 2: IR: 10-miniti inopisa-up; 4 x 800m pa10K, uye 400m kupora pakati; 10-minute cooldown
Mhanya # 3: LR: 8 makiromita pazviri nyore, zvakasununguka kufamba
Mhanya # 4: ER: 4 maira
Vhiki 3:
Mhanya # 1: TR: 2 mairi nyore kufamba kwekudziya-up; 2 maira pa tempo pace; 1-mile cooldown
Mhanya # 2: IR: 10-miniti inopisa-up; 400m, 800m, 1200m, 800m, 400m pa10K, uye 400m kupora pakati; 10-minute cooldown
Mhanya # 3: LR: 10 makiromita kune THMP (inotarirwa hafu yenguva ye marathon) + 30 seconds / mile
Mhanya # 4: ER: 5 maira
Vhiki 4:
Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 2 maira pa tempo pace; 1-mile cooldown
Mhanya # 2: IR: 10-miniti inopisa-up; 4 x 800m pa10K, uye 400m kupora pakati; 10-minute cooldown
Mhanya # 3: LR: 10 makiromita pazviri nyore, zvakasununguka kufamba, saka pedza nemamita 2 paTMP
Mhanya # 4: ER: 4 maira
Svondo 5:
Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 3 miles at tempo pace; 5-minute cooldown
Mhanya # 2: IR: 10-miniti inopisa-up; 4 x 800m pa10K, uye 90-seconds kupora mukati; 10-minute cooldown
Mhanya # 3: LR: makiromita gumi nemaviri pazvinenge zviri nyore, zvinyararire kufamba
Mhanya # 4: ER: 3 maira
Svondo 6:
Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 3 miles at tempo pace; 5-minute cooldown
Mhanya # 2: IR: 10-miniti inopisa-up; 400m, 800m, 1600m, 800m, 400m pa10K, uye 400m kupora pakati; 10-minute cooldown
Mhanya # 3: LR: 10 makiromita pazviri nyore, zvakasununguka kufamba, saka pedza nemamita 2 paTMP
Mhanya # 4: ER: 3 maira
Vhiki 7:
Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 3 miles at tempo pace; 1-mile cooldown
Mhanya # 2: ER: 5 maira
Mhanya # 3: LR: 6 makiromita nyore nyore
Mhanya # 4: ER: 3 maira
Svondo 8:
Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 2 maira pa tempo pace; 1-mile cooldown
Mhanya # 2: ER: 3 maira
Runza # 3: ER: 2 maira
Race Day! Wana mazano pamusoro pekuita zuva rehafu yako marathon.
Nzira Yokuwana Nayo Half Marathon
Iwe unofanirwa kusarudza kana uchida kumhanya huru kana duku yenguva marathon, uye kana iwe uchida kuenda kune imwe nzvimbo inofadza kana kugara pedyo neimba. Kana uri kutsvaga chimwe chinhu chekune imwe nzvimbo, chengetera nekwako kambani kerubhi, muvakidzani uri muchitoro, kana tsvaga Active.com. Kana iwe uchida kufamba rwendo rukuru, tarisa aya mazita ezvimwe zvakanakisa hafu marathons mu US:
Pamusoro Spring Spring Half Marathons
Top Summer Summer US Half Marathons
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Shoko Rinobva
Kuzadzisa vhiki yako yega yekudzidzira kunomirira chikamu chekugadzirira kwako kukwanisa hafu ye marathon. Iwe uchazofanirawo kuzvigadzirira mupfungwa kumushanyiro kuburikidza nekuvandudza mazano ekugadzirisa kusanzwisisika nematambudziko emagariro ausina mubvunzo paunenge uchidzidzira panguva yekudzidzira uye kumhanya. Iwe unofanirwawo kuita zvakanaka kuzvitarisira nekuwana zvakawanda zvehope uye kuita tsika dzakanaka dzekudya . Teerera mumuviri wako uye teerera kune chero zvingave zviratidzo zvinonyevera zvekukuvara kunobata . Kana uchinzwa kurwadziwa kunotora nguva yakareba kupfuura mazuva manomwe kusvika ku10, taura iwe unyanzvi hwehutano hwehutano kuti uone kuti zvinokonzerwa nei nekurapa.