Ahafu-marathon ndeye 13.1 makiromita kana makiromita 21. Iyi inenge hafu yemafaro ezere marathon (26.2 maira). Icho chinangwa chakanaka chemhanyi avo vakatozadza mamiriyoni 5K (3.1 makilomita) kana 10K (6.2) marudzi uye vari kutsvaga dambudziko idzva. Kana iwe uchikwanisa kupedza maira mazana matatu, unogona kutanga kudzidzisa kwehafu ye marathon.
Paunenge uchitanga hafu yako yekutanga-marathon, unogona kuzvipedzisa mumaawa maviri kusvika matatu.
Kana ukashandisa nzira yekufamba / kufamba kana iwe uri kufamba-famba iwe unogona kutora nguva yakati. Nguva yakagurwa yekupedzisa hafu-marathon inowanzoiswa pa3,5 kusvika kune maawa mana, zvichienderana nehutambo.
Kusarudza Half-Marathon Sezvaunomhanya Nayo
Iyo hafu-marathon ndiyo inowanikwa mumakwikwi emakwikwi pakati pemhanyi nokuti vakawanda vanozviona semuedzo unokosha unofanana kwete sekudya kwenguva kana kuti kunetseka sekudzidzira marathon yakazara. Marudzi eHarf-Marathon anonyatsova nyore kuwana, sezvo vakawanda uye vakawanda vachiramba vachifamba munyika yose. Vamwe vamhanyi vanoonawo vachimhanya kwehafu-marathon sechikonzero chakanaka chekuenda kuguta idzva kana kudzidzira mujaho nemhuri kana shamwari. Mamwe mahafu marathons anobatsira zvakanakira, saka vamwe vamhanyi vanobatana nehafu yengarava senzira yekudzorera uye kutsigira chikonzero chakanaka. Kana iwe uri munhu anononoka kana kuti anofamba, hafu-marathons inowanzova nenguva yakawanda inogadziriswa yakavharwa kupfuura marathons.
Half Marathon Training Plans
Chimwe chikonzero pakusarudza hafu-marathon ndeyekuti iwe uchazofanira kudzidzisa kwemavhiki gumi nemaviri uye mazuva ako akareba okudzidzira ari akareba zvikuru kupfuura apo kudzidzira marathon. Iwe unogona kuwana zvakasiyana-siyana zvehafu ye marathon maitiro ekudzidzisa maitiro akaenzana nehutano hwakasiyana-siyana.
- Run / Walk Half-Marathon Purogiramu : Purogiramu iyi yekudzidzisa mavhiki gumi nemaviri yakagadzirirwa kukubatsira kushandisa nzira yekufamba / kufamba kusvika pakupedzisira kwehafu yako marathon. Kutanga chirongwa ichi, iwe unofanirwa kunge uchimhanya / uchifamba kwemwedzi miviri uye unofanirwa kunge uine mileage yepamusoro yeanenge 8 kusvika kumamaira gumi pavhiki.
- Half-Marathon Kudzidzisa Purogiramu Yevatangisi : Iyi purogiramu yevhiki yechigumi nemasere yakagadzirirwa vatambi vatsva vanoda kusvika kumagumo ekukwikwidza kwehafu ye marathon. Inofunga kuti iwe watotanga kumhanya makiromita anenge 8 pavhiki.
- Half-Marathon Kudzidzisa Purogiramu yeVatambi Vatsva : Iyi purogiramu yemavhiki gumi nemaviri inotarirwa kune vamhanyi vanogona kufamba makiromita mana uye vanogona kumhanya mazuva mana kusvika mashanu pavhiki. Iwe unogona kunge usati wamboita hafu-marathon pamberi, asi uri kutsvaga purogiramu inonyanya kuoma kupfuura yehafu ye marathon yekutanga.
- Half-Marathon Kudzidzisa Purogiramu Yevamwe Vanomhanya-mhanya : Kana iwe uchitanga nhanho imwe yehafu-marathon uye iwe unotarisira kuvandudza nguva yako, iwe zvechokwadi unofanira kuwedzera kukurumidza kudzidziswa kumutambo wako wekudzidzisa, kana iwe usina ikozvino. Iyi purogiramu yekudzidzira vhiki 12 ichakubatsira iwe kumhanya yako inokurumidza hafu-marathon. Kutanga chirongwa ichi, iwe unofanirwa kunge uchitanga maminetsi makumi matatu kusvika makumi matanhatu pazuva, mazuva mashanu pavhiki.
- Half-Marathon Kudzidza Purogiramu Yevashandi Vanokurumidza : Iyi purogiramu yekudzidzisa inofanirwa kune vanomhanya vane ruzivo rwakareba runoita. Usati watanga iyi mavhiki gumi nemaviri ekudzidzisa, iwe unofanirwa kukwanisa kufamba makiromita masere uye unokwanisa kukwanisa mazuva mashanu pavhiki.
Shoko Rinobva
Kana iwe uri mutsva pakuita, iwe unogona kutarisana mberi kwehafu ye marathon sechinetso chakanaka. Asi usapindira pane zvidzidzo. Kurumidza kuwedzera nguva yako yekufamba uye kure nekusvika 10 muzana pavhiki. Shanda pane fomu yako yekufambisa. Kana ukakwanisa kumhanya makiromita matatu kwemazuva masere kwevhiki iwe unogona kutanga kufunga pamusoro pekudzidziswa kwemakwikwi emakwikwi akasiyana.
Tarisa rudzi rwe5K kuitira kuti uzive nekumhanya munhangemutange. Ipapo iwe unogona kutanga kuronga kurovedza kwako kwehafu ye marathon.