Nzira Yokuvandudza Nayo Nguva Yako 5K
Saka iwe watotanga kushandira mushure mimwe nzira yepamigwagwa ye5K uye zvino uri kutamira kune chinangwa chako chinotevera: Kuvandudza nguva yako! Kuti uwane ruzivo rwemunhu (PR) mune 5K, iwe zvechokwadi unofanira kuwedzera kukurumidza kudzidziswa kumutambo wako wekudzidzisa, kana iwe usati watove. Pasi pane vhiki masere yevhiki yekudzidzisa 5K kuti ikubatsire kumhanya kwako 5K. Kana iyi purogiramu inoratidzika kunge yakaoma zvikuru kwauri, edza shanduro yepamusoro yekutanga 5K .
Kana ichiita sechinyanyisa nyore, edza hutungamiri hwepamusoro hwe 5K .
Mazano pamusoro pemaitiro:
Kuyambuka-kudzidzisa (CT): Mabasa ekurovedza muviri anokubvumira kuti upe mapepa ako uye kushanda kwemisungo kuputsika, uchiri kushanda pa cardio yako. Apo purogiramu inoda CT, ita basa re cardio kunze kwekushanda (semuenzaniso, bhasikoro, kushambira, elliptical mudzidzisi) pakuedza kusinganisa kwemaminitsi 45 kusvika 60.
Tempo Run: Tempo inokubatsira kuti uwedzere mwana wako anaerobic pachikumbaridzo , icho chinonyanya kukosha pakushambadzira 5K. Tanga iwe kumhanya nemaminetsi mashanu kusvika kumakumi mashanu nyore nyore, zvino ramba uchiita nemaminitsi gumi nemaminetsi makumi mana kusvika kumakumi maviri (asi kwete panhanho dzemakwikwi), uye kupedzisa nemaminitsi mashanu kusvika ku10 kunotonhora. Kana iwe usingazivi kuti 10K yako inofambisa chii, famba nenzira yakanzwika "zvakanyatsooma."
Nguva yekushanda (IW): Mushure mokudziya-famba, shandisa mamita mazana mana (rimwe ruvara ruchipoteredza maitiro akawanda) rakaoma, uye ipapo udzoke nekukwira kana kufamba mamita 400.
Saka 3 x 400 yaizove mitatu yakaoma mazana mana, ine mamiriyoni 400 ekudzorera mukati. Iva nechokwadi chekuti unotonhora pasi nemaminitsi gumi ari nyore.
Zororo: Zororo rakakosha pakuita kwako nekudzivirira nekukuvara nekukuvara , saka usakanganwa mazuva ekuzorora. Mishonga yako inovaka uye inozvigadzirisa pachako mumazuva ako ezororo. Saka kana iwe uchimhanya zuva rimwe nerimwe usina kutora mazuva, hauzooni zvakawanda zviri nani.
Lvanosi zuva rakanaka rekuzorora nekuti iwe wakangoita basa rokukurumidza paSvondo uye iwe une nguva yako yakareba kupfuura yevhiki mangwana.
Mugovera nguva refu inomhanya: Mushure mokudziya , simhanyai paunofara, mutauriri wekutaurirana kune mileage yakasarudzwa. Iva nechokwadi chokuti iwe unotonhora pasi uye tambanudza mushure mokunge iwe uchitanga. Kana vakawanda vekumhanya kwenyu vari mumugwagwa uye iwe usingazivi kuti uri kure zvakadini, iwe unogona kuverenga mileage kuburikidza uchishandisa mapurogiramu kana nzvimbo dzakadai seMapMyRun.com kana RunKeeper. Kana, iwe unogona kugara uchifambisa nzira yako mumotokari yako uye oyera mileage uchishandisa motokari yako odometer.
MaSvondo: Iri ndiro zuva rekugadzirisa zuva. Kutamba kwako kunofanira kunge kuri nyore (EZ), kutenderera kunofadza, iyo inobatsira kusunungura misungo yako.
Cherechedza:
Iwe unogona kushandura mazuva kuti uwane purogiramu yako. Iva nechokwadi chekuti haufaniri kuita zvakanyanyisa kukurumidza kushanda kwemazuva maviri mushure.
5K Kudzidzisa Purogiramu Yevamwe Vanomhanya
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | CT kana Zororo | 3 x 400 IW | 2 m mhanya | 30 min tempo | Zorora | 5 m mhanya | 30 min EZ |
| 2 | CT kana Zororo | 4 x 400 IW | 2 m mhanya | 30 min tempo | Zorora | 5 m mhanya | 35 min EZ |
| 3 | CT kana Zororo | 4 x 400 IW | 3 m mhanya | 30 min tempo | Zorora | 6 m kumhanya | 35 min EZ |
| 4 | CT kana Zororo | 5 x 400 IW | 3 m mhanya | 35 min tempo | Zorora | 6 m kumhanya | 40 min EZ |
| 5 | CT kana Zororo | 5 x 400 IW | 3 m mhanya | 35 min tempo | Zorora | 7 m mhanya | 35 min EZ |
| 6 | CT kana Zororo | 6 x 400 IW | 3 m mhanya | 40 min tempo | Zorora | 6 m kumhanya | 40 min EZ |
| 7 | CT kana Zororo | 6 x 400 IW | 3 m mhanya | 40 min tempo | Zorora | 7 m mhanya | 45 min EZ |
| 8 | CT kana Zororo | 3 m mhanya | 30 min tempo run | 2 m mhanya | Zorora | Zorora | 5K Race! |
FAQs About Race Training: Gamuchira mazano ekugadzirira kwako 5K.
- Ndinofanira Kuchinjisa Rini Zvitsva Zvangu?
- Ndeipi Zvakanaka Kutamba Nokurwadziwa?
- Ndinofanira Kudya Usati Ndamhanya Kana Race?
- Zviri nani here kumhanya kunze kana paTreadmill?
- Chii Kana Ndichifanira Kubvisa Kudzidzira?
- Ndingaita Sei Kuti Ndirege Kudzika Kubhadharo Munguva Inomhanya?
Race Day Mazano: Tsvaga mazano pamusoro pekuti ungagadzirira sei kurwisa zuva.