Famba Nzvimbo Yako Yokutanga Marathon
Congratulations pamusoro pechisarudzo chako chekudzidzisa kwehafu yako yekutanga-marathon! Iyi purogiramu (ona tafura iri pasi apa) yakakwana kune munhu anotanga kumhanya uye nguva yekutanga yehafu-marathoner ane chinangwa chokupedzisa mhanho 13.1-mile.
Kutanga chirongwa ichi, iwe unofanirwa kunge uchimhanya kwemwedzi miviri uye unofanirwa kunge uine mileage yepamusoro yeanenge 8-10 mairasi pavhiki. Kana ukasarudza chirongwa chekufamba / kufamba, edza izvi kumhanya / kufamba nharo-marathon chirongwa chekudzidzisa .
Kana iwe usati uri mutsva pakuita uye purogiramu iyi yekudzidzira inoratidzika nyore, edza shanduko yakatanga yehafu-marathon chirongwa chekudzidzisa . Kana ona zvimwe Half Marathon Training Plans.
Kana iwe usati wambove wakaberekwa, tarisa chiremba wako kuchipatara kuti udzidzise hafu ye marathon.
Mazano pamusoro pemaitiro:
Muvhuro: Muvhuro misi yose mazuva ekuzorora . Zororo rakakosha kuti iwe uwanezve nekudzivirira kukuvara kwekukuvara , saka usakanganwa mazuva ekuzorora.
Chipiri neChishanu: Mushure mekudziya kwenyu , simhanyai pamwero wakaenzana (zvishoma kukurumidza kudarika nguva yako yakareba yepamhanho) kune mileage yakasarudzwa. Gara pasi uye tambanudza mushure mokumhanya kwako.
Zvitatu: Dzimwe Chitatu zvinosarudzwa mazuva ekuzorora. Vamwe vari kudzidzira mazuva (CT) mazuva apo iwe unofanira kuita basa rekudzidzira musikana (bhasika, kufamba , kushambi, mudzidzisi wei-elliptical, nezvimwewo) pakutsvaga nyore-ku-kuenzanisa kwemaminetsi makumi matatu nemakumi matatu nemashanu. Zvakakoshawo kuita chidzidzo chekudzivirira simba kwemuviri kamwechete pavhiki yekuvaka musuru kutsungirira uye kuderedza ngozi yekukuvara.
Chishanu: Ita basa rekurovererwa (CT) basa (bhasika, kushambira, elliptical mudzidzisi, nezvimwewo) pazviri nyore kuedza kuedza kwemaminetsi makumi matatu nemakumi matatu nemashanu. Kana uri kunzwa uine usimbe kana usuruvara musi weChishanu, tora zuva rakakwana rokuzorora. Zvakakosha kuti iwe unonzwa wakasimba uye ukazorora kweMugovera nguva refu.
Mugovera: Iri ndiro zuva rekureba kwako, kunonoka, kurega kumhanya.
Runza mileage yakasarudzwa pane nyore, kukurukurirana. Shandisa kufema kwako semutungamiri wako. Iwe unogona kukwanisa kufema nyore uye utaure mumashoko akazara zvakanyanyisa munguva yekutamba kwako.
MaSvondo: Iri ndiro zuva rekugadzirisa zuva. Nguva yako shomanana inofanira kunge iri nyore (EZ), yakagadzikana kufamba, iyo inobatsira kusunungura misungo yako. Iwe unogonawo kuita kumhanya / kufamba kumhanya kana kutsika-chitima. Pedza kumhanya kwako nekunyorera zvinyoro.
Cherechedza:
Iwe unogona kushandura mazuva kuti uwane purogiramu yako. Saka kana iwe wakabatikana pane rimwe zuva uye unosarudza kuita basa paMuvhuro kana Chishanu, zvakanaka kuti uchinje zuva rokuzorora kwezuva runomhanya. Kana iwe uchida kutendeuka mahara kusvika makiromita, ona maira aya kusvika kumakiti ekushandurwa .
Vanotanga 'Half Marathon Kudzidzisa Purogiramu
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | Zorora | 2 mi | Zorora | 2.5 mi | Zorora | 3 mi | 20-30 min EZ kumhanya kana kuyambuka-chitima |
| 2 | Zorora | 2 maira | Zorora | 3 mi | CT kana Zororo | 4 mi | 20-30 min EZ kumhanya kana kuyambuka-chitima |
| 3 | Zorora | 2.5 mi | CT | 3 mi | Zorora | 5 mi | 20-30 min EZ kumhanya kana kuyambuka-chitima |
| 4 | Zorora | 3 mi | CT | 4 mi | Zorora | 6 mi | 20-30 min EZ kumhanya kana kuyambuka-chitima |
| 5 | Zorora | 3 mi | CT | 3 mi | Zorora | 7 mi | 30 min EZ kumhanya kana kuyambuka-chitima |
| 6 | Zorora | 4 mi | CT | 4 mi | Zorora | 8 mi | 30 min EZ kumhanya kana kuyambuka-chitima |
| 7 | Zorora | 4 mi | Zorora | 4 mi | CT | 9 mi | 30 min EZ kumhanya kana kuyambuka-chitima |
| 8 | Zorora | 4 mi | CT | 3 mi | Zorora | 10 mi | 30 min EZ kumhanya kana kuyambuka-chitima |
| 9 | Zorora | 5 mi | CT | 4 mi | Zorora | 11 mi | Zorora |
| 10 | 30 min EZ kumhanya kana kuyambuka-chitima | 4 mi | Zorora | 3 mi | CT | 12 mi | 30 min EZ kumhanya kana kuyambuka-chitima |
| 11 | Zorora | CT | Zorora | 3 mi | CT | 5 mi | 30 min EZ kumhanya kana kuyambuka-chitima |
| 12 | Zorora | 2 mi | Maminitsi makumi maviri | Zorora | Maminitsi makumi maviri | Race Day! | Zuva Rokuzorora! |
FAQs About Half Marathon Kudzidzisa
- Ichange Yakanditora Nguva Yakadini Kuti Ndirambe Ichitanga Half Marathon?
- Ndirini Pandinofanira Kutenga Zvitsva Zvitsva Zvitsva?
- Ndirini Ndichimhanya Nenhamo?
- Ndinofanira Kudya Musati Ndamhanya?
- Sei Ndichifunga Kuti Ndisina Utsi Pandinenge Ndichimhanya?
- Ndechipi Chemhanyi Ndinofanira Kupfeka?
- Ko kana Ndiine Kutora Kupera kubva kuHhafu Marathon Training?
- Zviri nani here kumhanya kunze kana paTreadmill?
- Ndinofanira Kunwa Imidziyo Mitambo Panguva Yangu Inomhanya Here?
- Ndinofanira Kudya Panguva Yangu Inomhanya Here?
- Ndingaita Sei Kuti Ndirege Kudzika Kubhadharo Munguva Inomhanya?
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