Tora masvondo gumi nemaviri okugadzirira Half-Marathon Walk
Ima 13.1-makiromita kana 21-kilometer yehafu-marathon ibanga ndeye dambudziko rakanaka kune vanofamba uye rinonyanya kufarirwa nevaya vanoita nzira yekufamba / kufamba. Kudzidziswa kwehafu ye marathon kufamba kunofanirwa kuitika kuburikidza nekuvaka chikamu chako chekufamba kwemakore matatu kusvika mana. Heino purogiramu yekudzidzira kushandisa kuti ugadzirire kuenda kure.
Tsvaga Walker-Friendly Half-Marathon uye Isai Date
Nhanho yako yekutanga ndeyekufamba -famba-inobatsira hafu-marathon apo iwe uchange uchitsigirwa zvakanaka zvishoma nezvishoma kune zvemhanya.
Tarisa chimwe chichaitika mwedzi mina kana kupfuura mune ramangwana kuitira kuti iwe utange kutanga kudzidzisa zvakanaka. Iyo hafu-marathon inofanira kuva necutoff nguva yamaawa ma3,5 kuitira kuti ive yakagadzirwa. Sezvaunofambira mberi kuburikidza nekurovedza kwako, iwe uchava nehana iri nani yekuti nguva yako yekupedzisa ichave uye iwe uchakwanisa kushandisa nzira yekufanotaura nguva yako yekupedzisira .
Ita Zvaunotangira Mirege Kutanga
Kana iwe uri wekutanga, kana iwe wakanga usingachaitiki kwemwedzi inoverengeka (yakadai kupfuura munguva yechando), unotanga kutanga nekuvaka miyendo yako yepamusoro kusvika kwaunokwanisa kufamba mairi makiromita zvakanaka zuva rimwe nerimwe. Kana iwe usiri kutotanga kufamba makiromita mana zvakanaka, iwe unoda kuwedzera mamwe mavhiki mashoma pane purogiramu kuitira kuti iwe uri pamba iyo usati watanga hafu-marathon kudzidziswa.
Iyi purogiramu yekudzidzira marathon inowedzera kuwedzera rwendo rurefu kufamba vhiki imwe neimwe. Iyi kufamba kwenguva refu inoita kutsungirira uye neropa uye masimba emagetsi emisungo yako.
Iwe unodawo kufamba kure kure kwevhiki imwe neimwe kuti udzike tsoka dzako kudzivirira mabhiriki uye kukupa ruzivo mukuita zvakanaka zvakagadziriswa uye simba rekudya munguva yekufamba kwenguva refu. Ichakudziridzawo simba rekufunga iwe raunoda kuti kutsungirira kufamba.
Zvakatarisirwa kuti zvive neHal-Marathon Mile-Building Building
Usati watanga purogiramu iyi, unofanirwa kuita izvi:
- Unofanira kunge uchikwanisa kufamba zvakanaka pamakiromita makumi mana pazuva rako rakareba uye makiromita matatu mazuva matatu pavhiki.
- Iwe unofanirwa kuzviita kune rimwe zuva rakare kwevhiki, kubva pa2 kusvika kuawa 5.
Weekly Purogiramu Yehafu ye Marathon-Kudzika Kudzidzira
- Chipiri, China, Mugovera: famba 3 kusvika kumakiromita mana. Iwe unogona kusanganisa rudzi rwekufamba iwe unofarira kuvaka zvose nekukurumidza nekutsungirira pane izvi kufamba. Shandisa mazano ekufambisa anofungidzirwa nekuda kwezvinangwa izvi.
- Muvhuro, Chitatu, Chishanu: Mazuva. Iwe unogona kunakidzwa nemitambo iri nyore kana mamwe mabasa ehutano.
- Svondo: Mharaji zuva rekuvaka nerwendo rurefu ruchifamba . Ichi chikamu chinokosha cheurongwa hwekudzidzisa sezvo iwe uchange uchipa muviri wako kurema kunopedza.
- Iwe unogona kuchinja mazuva chaiwo evhiki iwe unobata rudzi rwega yega yekubasa, asi iwe unofanirwa kutora zuva kubva pakati pezuva rimwe nerimwe rokutamba, kana kutora nyore nyore kufamba "zuva" rezuva.
- Zuva rako rokudzidzira zuva rakakura rinofanira kuva vhiki nhatu isati yasvika marita-marathon, zvino iwe unotanga kutora mileage. Kuganda kunopa muviri wako nguva yekuzadza zvizere musimba mutsva uye uine zvizere zvekushandisa simba kwehafu yako marathon.
- Kana iwe uri kutotanga kufamba uchifamba kwenguva refu, iwe unogona kupinda mukati mehurongwa panguva iyo inofanidza zuva rako remarefu maleage.
Half Marathon Chikoro Chokudzidzisa - Miles
Vhiki | Sun. | Mon. | Tue. | Wed. | Thur. | Fri. | Sat. | Week Total |
1 | 4 miles | Off | 3 miles | Off | 3 miles | Off | 3 miles | 13 miles |
2 | 5 | Off | 3 | Off | 3 | Off | 3 | 14 |
3 | 6 | Off | 3 | Off | 3 | Off | 3 | 15 |
4 | 7 | Off | 3 | Off | 3 | Off | 4 | 17 |
5 | 7 | Off | 3 | Off | 4 | Off | 4 | 18 |
6 | 7 | Off | 4 | Off | 4 | Off | 4 | 19 |
7 | 8 | Off | 4 | Off | 4 | Off | 4 | 20 |
| 8 | 9 | Off | 4 | Off | 4 | Off | 4 | 21 |
9 | 10 | Off | 4 | Off | 4 | Off | 4 | 22 |
10 | 8 | Off | 4 | Off | 4 | Off | 4 | 20 |
11 | 12 | Off | 4 | Off | 4 | Off | 4 | 24 |
12 | 8 | Off | 4 | Off | 4 | Off | 4 | 20 |
13 | 14 | Off | 4 | Off | 4 | Off | 4 | 26 |
| 14 | 6 | Off | 4 | Off | 4 | Off | 4 | 18 |
| 15 | 6 | Off | 4 | Off | 4 | Off | 4 | 18 |
| 16 | 13.1 makiromita (rutsoka zuva) | |||||||
Nguva yeZuva reHamu-Marathon Kudzidziswa
Iwe unofanirwawo kuedza kufamba zuva rakakura rokudzidzisa panguva yezuva iyo nhanho-marathon nharo ichaitwa. Nenzira iyi, iwe unoshandiswa kuti muviri wako unonzwa sei uye kuti unoda sei kudya nokunwa mukugadzirira nguva yekutanga. Ichaita musiyano mukuru kana iwe uchigara wakadzidzisa mangwanani asi mutambo uri masikati kana manheru.
Dzidzira neHot Half Marathon Shoes uye Gear
Mumavhiki matanhatu ekupedzisira anotungamirira kusvika hafu-marathon, iwe unofanirwa kupfeka shangu , masokisi, uye zvipfeko zvaunoronga kupfeka munguva yehafu-marathon. Izvi zvichakuratidza iwe kana zvinhu izvi zvinoshanda zvakanaka pamakiromita makuru.
Yeuka mutemo wegoridhe we "hapana chinhu chitsva pazuva rehutano." Ipa iyo yose shakedown munguva yekudzidzira kwako uye tendera nguva yakakwana kuti uende kune rimwe diar gear kana iwe wakasarudza kusakushandira zvakanaka iwe.