Kuvandudza Half Yako-Marathon Nguva
Kana iwe wakatotanga kumhanya imwe hafu-marathon (13.1 makiromita) unogona kuenda kune chinangwa chako chinotevera-uchirova nguva yako. Shandisa iri purogiramu yekudzidzisa mavhiki gumi nemaviri kuti ikubatsire kutarisa zvinyorwa zvako ( PR ) mune imwe nguva inotevera-marathon.
Kutanga chirongwa ichi, iwe unofanirwa kunge uchitanga maminitsi makumi matatu kusvika makumi matanhatu pazuva, mazuva mana kusvika mashanu pavhiki. Kana iwe usina kukwira kune izvozvo, unogona kuedza kuedza vatangi vehafu-marathon purogiramu kana yekutanga anotanga hafu-marathon purogiramu .
Kana iyi purogiramu isingaoneki yakaoma, edza zvakapfuura hafu-marathon purogiramu .
Half-Marathon Kudzidzisa Purogiramu Yevamwe Vanomhanya
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | CT | 30 min. tempo | Zororo kana CT | 4 miles | Zorora | 5 miles | 3 miles EZ |
| 2 | CT | 4 x 400 IW | Zororo kana CT | 4 miles | Zorora | 6 miles | 3.5 miles EZ |
| 3 | CT | 35 min. tempo | 4 mi | 3 miles | Zorora | 7 miles | 3 miles EZ |
| 4 | CT | 5 x 400 IW | Zorora | 4 makiromita kukwikwidza | Zorora | 7 miles | 3 miles EZ |
| 5 | CT | 35 min. tempo | 5 mi | 3 maira kukwikwidza | Zorora | 8 miles | 4 miles EZ |
| 6 | CT | 6 x 400 IW | 5 mi | 4 makiromita kukwikwidza | 2 miles EZ | Zorora | 10K kurwisa |
| 7 | CT | 40 min. tempo | 5 mi | 4 makiromita kukwikwidza | Zorora | 9 miles | 4 miles EZ |
| 8 | CT | 6 x 400 IW | 6 mi | 3 maira kukwikwidza | Zorora | 10 miles | 4 miles EZ |
| 9 | CT | 45 min. tempo | 5 mi | 4 makiromita kukwikwidza | Zorora | 11 miles | Zorora |
| 10 | CT | 7 x 400 IW | 5 mi | 3 maira kukwikwidza | Zorora | 12 miles | 3 miles EZ |
| 11 | CT | 45 min. tempo | Zorora | 3 maira kukwikwidza | Zorora | 5 miles | 3 miles EZ |
| 12 | Zorora | 4 miles | 30 maminitsi 10K pace | 2 maira | Zorora | 20 min. | Race Day |
Maitiro eHalf-Marathon Training Training
Iwe unogona kushandura mazuva kuti uwane purogiramu yako.
Kana iwe wakabatikana rimwe zuva, zvakanaka kuti uchinje zuva rokuzorora kwezuva runomhanya. Aya ndiwo mashoko emhando dzemhando dzekushanda iwe uchaita muvhiki rose.
- Muchipupuriro (CT): Mabasa ekurovedza maitiro anokubvumira kupa majoi ako uye kumhanya kwemisungo kuputsika, uchiri kushanda pakuvaka kutsungirira kwako nesimba. Apo purogiramu inoda CT, ita basa re cardio kunze kwekumhanya (motokari, kushambira, elliptical mudzidzisi) pakuedza kusinganisa kwemaminitsi 45 kusvika 60. Simba-kurovedza, kunyanya muviri wako wepasi uye nheyo, inobatsira zvikuru kune vanofamba kwenguva refu .
- Tempo Run: Tempo inokubatsira kuti uwedzere vanaerobic chikumbaridzo chako, icho chinonyanya kukosha kumhanya. Kwemaminitsi makumi mana emitambo yekutengesa, somuenzaniso, tanga kumhanya kwako nemaminitsi mashanu kusvika ku10 ezvokushanda nyore, zvino rambai nemaminitsi gumi nemaminetsi makumi maviri ekumhanyira anenge anenge 10K. Pedza nemaminitsi mashanu kusvika kune gumi ekudzikama pasi. Kana iwe usingazivi kuti 10K yako inofambisa chii, famba nenzira yakanzwika "zvakanyatsooma."
- Nhanho inomhanya: Mushure memaminitsi gumi ekudziya-famba, famba paunofungidzirwa hafu yenguva yekukwikwidza kwemaireji yakasarudzwa.
- Nguva yekushanda (IW): Mushure memaminitsi gumi ekudziya-famba, famba mamita 400 (rimwe ruvara ruchipoteredza maitiro akawanda) rakaoma, zvino dzoka nekukwira kana kufamba mamita 400. Somuenzaniso, 3 x 400 yaizova mitatu yakaoma mazana mana, ine mamita 400-kupora mukati.
- Zororo: Zororo rakakosha pakuita kwako nekudzivirira nekukuvara nekukuvara , saka usakanganwa mazuva ekuzorora. Mishonga yako inovaka uye inozvigadzirisa pachako mumazuva ako ezororo. Lvanosi zuva rakanaka rekuzorora sezvo iwe uchange wakamhanya musi weChishanu uye iwe uchange uine nguva yako yakareba kupfuura yevhiki neMugovera.
- Mugovera nguva refu inomhanya: Mhanya pachitarisiko chinyararire, chinokurukura chemairenda akasarudzwa. Iwe unogona kuverenga mileage yako yemitambo yako yekunze nemhando dzakadai seMapMyRun.com .
- MaSvondo: Iri ndiro zuva rekugadzirisa zuva. Kuramba kwako kunofanira kunge kuri nyore (EZ), kutenderera kunofadza, iyo inobatsira kusunungura mishonga yako uye kunoita kuti uwedzere kufara nekumhanya pamakumbo akaora.