Iwe unotarisira kuveura imwe nguva kubva pahafu yako marathon rega rega here? Basa rinotevera rinogona kukubatsira kuti uwedzere simba rako, simba, uye nekukurumidza, pamwe nekuvaka chivimbo chako kuti upfuure nepaguru rebhasi. Zvose zvekushanda zvinogona kuitwa mumugwagwa, zvinyorwa zvepamusoro, kana mutsindo, uye zvinogadziriswa kune chero hutano hwemhanya.
Vakatanga kushanda zvakanaka kune avo vanomhanya makiromita makumi maviri nevhiki pavhiki.
Avo vanotevera kushandiswa kwemukati kunofanirwa kunge vari kushanda makiromita makumi maviri nemakumi matatu pavhiki, uye mberi kunofanirwa kunge kuri kuita 30+. Kana vakakurudzirwa vari kutarisa kuwedzera mamwe maireji, vanogona kugara vachiwedzera kureba kwekudziya kwavo-kana kuti kunononoka.
800-mita inodzoka zvakare
Kuwedzera kumwe kukurumidza hakusi kungovaka simba rako nekukurumidza, iwe uchanowanawo tsika dzakawanda dzichimhanya nenzira yakananga kune imwe nzvimbo, iyo ichabatsira kusimbisa unyanzvi hwako hwekufamba. Kudzokorora chidzidzo ichi kamwechete pavhiki kuchavakawo chivimbo chako nokuti zvishoma zvekudzokorora zvishoma zvinotanga kunzwa zviri nyore kana uchifambira mberi kwevhiki.
Iwe unoda kutanga kutora mamita 800-kudzokorora kamwe pavhiki, anenge masvondo 8 kusvika ku10 musati waro. Heino nzira yekuzviita:
1. Basa iri rakanakisisa rakaitwa panzira , uko iwe unogona kutarisa mamita 800 mamita. Iwe uchada kurindira runo , kana imwe imwe pikicha nguva. Nzira dzakawanda dzinomita mamita 400, saka mabhandi maviri aizoenzana nemamita 800 (anenge hafu yemiraira).
Kana iwe usingakwanisi kuwana nzira, chiyera mamita 800m (kana hafu yemiraira) kutambanudza mumugwagwa kana nzira inoshandisa uchishandisa chirongwa chakafanana neMapMyRun kana RunKeeper. Iwe unogonawo kuita izvi kushanda pa treadmill.
2. Kushambidzika nemapapiro maviri (800m) ekukurumidza kufamba kana kufamba. Zvadaro, shandisa mamiriyoni 800 kubva mumaminitsi anenge gumi nekukurumidza kupfuura chinangwa chako chaicho chehafu-marathon .
3. Dzorera (pazvishoma zviri nyore) mamita 400m (gumbo rimwe renzira) pakati pekudzokorora. Iva nechokwadi chekuti kufema kwako uye mwoyo wako wakawana zvakare usati watanga wotevera udzoke. Vatangi vemitambo vanofanira kutanga nekudzoka kwema 800m uye mberi vanofanira kutanga nevana.
4. Wedzera imwe 800m kudzokorora vhiki inotevera. Edza kuchengetedza kuenzana kwakadaro (maminitsi gumi zvakakurumidza kupfuura chinangwa chako chaicho chehafu yenguva ye marathon) kune imwe neimwe. Kana iwe usingakwanisi kuchengetedza nhanho yekudzokorora kwekupedzisira, tsanidza kuenhamba imwechete yekudzokorora vhiki rinotevera, panzvimbo yekutamba.
Vatangotanga: Max kunze pakadhindwa kane mamiriyoni 800.
Pakati pepamusoro: Kubuda kunze pakadarika mazana matanhatu nemakumi matanhatu.
Akafambiswa: Shandisa nzira yako kusvika kusvika 8 800 mhinduro.
Kufambira Mberi kunomhanya
Vakawanda vehafu-marathon vanogara vakatsiga nekufamba kwavo kusvika pamakiromita mashomanana ekupedzisira omujaho, apo vanoparara uye vanopisa. Kufambira mberi kunokumanikidza kuti udzidze kubata zvishoma nokuti unoda kupedza simba. Vachavandudzawo simba renyu rekufunga kuti vakurumidze kusvika kumagumo emhangemutange. Iwe unogona kusanganisira kufambira mberi kunopinda mukati mako vhiki nevhiki, saka zvinogona kuwedzerwa nyore kune imwe hafu yenguva yekudzidzira purogiramu.
Mutangisi: Unofanirwa kunge uchiita vhiki yako yega yega kwenguva refu paunofamba zvakanaka, zvinenge zvishoma kusvika kumaminitsi maviri kusvika pfupi kupfuura chinangwa chako.
Kana uchinge uine vhiki masere yakasara kuti uende mukurovedza kwako, unogona kutaurira kufambira mberi. Pamwe pane imwe nguva kwenguva yakareba (saka, vhiki mbiri dzose), edza kutora rutsoka kusvika kune imwe nguva yenguva yemakwikwi ekufamba kwemairaira ekupedzisira.
Pakati pepakati: Famba paunenge uchitarisa kwenguva refu (miniti imwe kusvika pamasekondi 90 zvishoma kudarika chinangwa chekukwikwidza). Paunenge uine makiromita maviri kubva iwe kuenda, tora rutsoka rwekukwikwidza. Iwe unogona kuita rudzi urwu rwekufambisa kunomira kune imwe neimwe nguva refu.
Akafambira mberi : Famba paunenge uri nyore kwenguva yakareba kufamba (miniti imwe kusvika pamasekondi 90 zvishoma kudarika chinangwa chekukwikwidza kwepamberi) chekutanga chetatu chematombo ako. Zvadaro wedzerai kukurumidza kumhanyiro ekukwikwidzana kwechikamu chechitatu chekufamba kwenguva.
Kana iwe uchikwanisa kuzvisarudza nekukurumidzira kupfuura kurwisa kwerudzi rwemairaira ekupedzisira, enda. (Asi usakanganwa kuronhora pasi nejoko rinononoka kwemaminitsi mashomanana kana wapedza.) Haufaniri kufambira mberi kunomhanya kune imwe nguva kwenguva refu, sezvo zviri pachena kuti zvakanyanya kuoma mumuviri wako kupfuura kwenguva refu panguva yako iri nyore. Iwe unogona kuzviita kwechitatu yega yega kwenguva refu kwehafu yekutanga yekudzidzisa kwako mwaka, uye imwe neimwe imwe nguva yakareba kwehafu yechipiri.
Hill Repeats at Tempo Pace
Tempo runomhanya kune imwe nzvimbo yekukurumidza kudzidzira marathon yekudzidzisa nokuti inobatsira vanomhanya kuwedzera vanaerobic pachikumbaridzo, izvo zvakakosha kumhanya. Dzinofanira kuitwa pamutambo wako weK 10K kana kufamba kwacho kunonzwa "kunetseka zvakaoma." Iwe haufaniri kukwanisa kuita nyore nyore kukurukura kana kuita tempo inotanga! Kuzviita pachikomo kunowedzera chimwe chinetso chinogona kubatsira kuvandudza simba rako nekuvimba.
Hezvino chaungaita:
Tanga ne -5 kusvika ku10-miniti yekudziya-yekumhanya nyore nyore uye wozoona zvishoma nezvishoma. Simhanya mumugwagwa kweminiti imwe chete panguva yako yekutengesa, ipapo tendeuka uye udzike pasi pabasa rakafanana (ramba uri mupfungwa kuti kuedza kwakafanana pakuderera kunozoshandura nekukurumidza). Chimwe chekudzokorora zvakakwana chinosanganisira kukwira uye kuderera, kuitira kuti 10 kudzokorora kungave gumi mumakwikwi uye 10 mumatsetse. Mazinga ose anofanira kupedzisa pamwe nemaminitsi mashanu ekuzorora-pasi kwekushanda nyore kana kufamba. Zvakawedzerwa zvinogona kuwedzera urefu hwekudziya kwavo kana kuti kunononoka kana vachida kushanda kwenguva refu.
Vatangisi vekutanga: Edza kuita basa iri kamwechete pavhiki. Tanga nekudzokorora zvishanu uye wobva wawedzera imwe kana mbiri achidzokorora vhiki imwe neimwe, kushanda nzira yako kusvika kunodzokorora gumi.
Pakati pepakati: Tanga nekudzokorora gumi uye wobva wawedzera imwe kana mbiri inodzokorora vhiki imwe neimwe, kushanda nzira yako kusvika kudzokorora 15.
Zvakawedzerwa: Tanga nekudzokorora 15 uye wobva wawedzera imwe kana mbiri achidzokorora vhiki imwe neimwe, kushanda nzira yako kusvika kudzokorora makumi maviri.