Iyi purogiramu yevhiki ye8K yevhiki ye8K yakagadzirirwa vatambi vepamberi vanoda kumhanya nhangemutange ye8K yakabudirira (4.97 makilomita). Iyi purogiramu inoshandawo kune ani zvake ari mumhanyi anodzidzira kukwikwidza kwemakiromita mashanu. Purogiramu inofunga kuti iwe unogona kutotanga kumhanya makiromita matanhatu. Kana iyi purogiramu ichiita seyakakuomera iwe, edza iyi 8K kana 5 Mile Intermediate Schedule .
Kudzidzisa Purogiramu Mazano
Cross Training: Cross-training inokupa kuparara kwepfungwa uye kwemuviri kubva mukushanda, uchiri kuvaka fitness yako.
Kudzidziswa-Muchinjikwa kunogona kufamba, kutengesa mabhasi, kutamba, kushambira, kana chimwe chinhu chipi zvacho (kunze kwekumhanya) chaunofarira. Izvo zvakare pfungwa yakanaka yekuisa humwe simba-kudzidzisa kuvandudza kushanda kwako uye kubatsira kudzivisa kukuvadzwa .
Gomo rinodzokorora (HR): Nokuti chikomo chako chinodzokorora , sarudza gomo rinenge mamita mazana maviri kusvika ku 400 kureba kwete kunyanya. Edza kumhanya pane 8K (5 maira). Dzorera pasi pechikomo nenzira iri nyore.
Mazuva Okuzorora: Pamazuva ekuzorora, unogona kutora zuva rakakwana rokuzorora kana kuita zvimwe nyore nyore kudzidzira-tanga (CT).
Tempo Runs (TR): Tanga yako tempo inomhanya nemaminetsi gumi nyore nyore, uye rambai nemaminitsi 20-25 mushure masekondi gumi nemiraira zvishoma kudarika 10K rako rwendo, uye kupedzisa nemaminitsi gumi kunotonhora. Kana iwe usingazivi kuti 10K yako nhanho inomhanya ndeipi, tanga "nenzira yakanyatsoomarara" iyo inogona kuchengetedza kwemaminitsi makumi maviri nemashanu.
8K Kupindira Kushanda: Shandisa nguva yako yekushanda pamakiromita ako 8k (5 maira) nhanho yepamhanza, ine maminitsi maviri ari nyore kupora mukati mega imwe nguva.
Iwe unofanira kutanga uye kupedzisa uku kushanda neira imwechete ye nyore nyore kumhanya kudziya uye kupora pasi.
Runomhanya kwenguva refu (LR): Kunyange zvazvo iwe usisiri kurovedza kwechiitiko chekureba, kurega kwenguva refu kunobatsira iwe kusimbisa simba rako, izvo zvinokosha mumitambo ye8K. Ita yako nguva refu inomhanya paunofara, unofambidzana.
Iva nechokwadi chokuti unokwanisa kufema nyore uye unogona kutaura mumitsara yakazara. Iwe unofanirwawo kuita zvaunoshandisa zviri nyore (ER) pane izvi.
6-Svondo Yakadzama 8K kana 5 Mamiriyoni Purogiramu
Vhiki 1:
Zuva 1 : 45 min CT kana Zororo
Zuva 2 : 20 min TR + 3 chikoro chinodzokorora
Zuva 3 : 40 min CT
Zuva 4 : 4 min @ 8K simba x 3
Zuva 5 : Zorora
Zuva 6 : 6 makiromita LR
Zuva 7 : maira matatu ER
Vhiki 2:
Zuva 1 : 45 min CT kana Zororo
Zuva 2 : 20 min TR + 4 chikoro chinodzokorora
Zuva 3 : 40 min CT
Zuva 4 : 4 min @ 8K simba x 4
Zuva 5 : Zorora
Zuva 6 : 7 mairaira LR
Zuva 7 : maira matatu ER
Vhiki 3:
Zuva 1 : 45 min CT kana Zororo
Zuva 2 : 20 min TR + 5 chikoro chinodzokorora
Zuva 3 : 40 min CT
Zuva 4 : 4 min @ 8K simba x 5
Zuva 5 : Zorora
Zuva 6 : 7 mairaira LR
Zuva 7 : maira matatu ER
Vhiki 4:
Zuva 1 : 45 min CT kana Zororo
Zuva 2 : 25 min TR + 6 gomo rinodzokorora
Zuva 3 : 40 min CT
Zuva 4 : 4 min @ 8K simba x 5
Zuva 5 : Zorora
Zuva 6 : 8 makiromita LR
Zuva 7 : maira matatu ER
Svondo 5:
Zuva 1 : 40 min CT kana Zororo
Zuva 2 : 20 min TR + 2 chikoro chinodzokorora
Zuva 3 : 30 min CT
Zuva 4 : 4 min @ 8K simba x 4
Zuva 5 : Zorora
Zuva 6 : 6 makiromita LR
Zuva 7 : maira matatu ER
Svondo 6:
Zuva 1 : 30 min CT
Zuva 2 : Zorora
Zuva 3 : 20 min TR
Zuva 4 : Zorora
Zuva 5 : 2-3 makiromita ER
Zuva 6 : Zorora
Zuva re7: 8K kana 5-Mile Race!