Kuvandudza Nguva Yako
Saka iwe watotanga kuendesa imwe marathon (26.2 makiromita), uye ikozvino uri kuenda kune chinangwa chako chinotevera: kuvandudza nguva yako. Shandisa iri purogiramu yekudzidzira vhiki 18 kuti ikubatsire kutarisira zvinyorwa zvako (PR) mune marathon yako inotevera.
Kutanga chirongwa ichi, iwe unofanirwa kunge uchitamba anenge maminitsi makumi matatu nemakumi matanhatu nezuva, anenge mazuva mashanu pavhiki uye unogona kukwira kusvika kumamita makumi matanhatu zvakanaka.
Kana iwe usina kukwira kune izvozvo, edza yakatanga marathon marathon purogiramu . Kana iyi purogiramu ichiita seyo nyore kwazvo, edza marathon yepamusoro yakarongwa .
Mazano Pamusoro peChechi
Mupambano-kudzidzisa (CT): Basa rekudzidzira- kuruka rinokubvumira kupa mitezo yako uye kumhanya kwemisungo kuputsika, uchiri kushanda pa cardio yako. Apo purogiramu inoda CT, ita basa re cardio kunze kwekumhanya (motokari, kushambira, elliptical mudzidzisi) pakuedza kusinganisa kwemaminitsi 45 kusvika 60.
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."
Simba-chitima: Mushure memaminitsi gumi ekudziya , shandisa maminitsi makumi maviri nemakumi maviri nemasere kuita muviri wakadzika uye kusimbisa kusimba.
Nguva yekushanda (IW): Mushure mekudziya-mhanya, mhanya mamita 400 (rimwe ruvara ruchipoteredza maitiro akawanda) rakaoma, ipapo pora nekukwira kana kufamba mamita 400. Somuenzaniso, 3 x 400 yaizove mitatu yakaoma mazana mana, ine mamiriyoni 400 ekudzorera mukati.
Nhanyo iri nyore (EP): Iyi inomhanya inofanirwa kuitwa pamutambo wakaoma, wakasununguka. Unofanirwa kufema nekutaura nyore nyore.
Race Pace (RP): Mushure mekunge mhanya kwemaminitsi gumi ekudziya-famba, shandisa mileage yakasarudzwa pa "marathon Race Pace" (RP). Tevera izvozvo nemaminitsi gumi ekudzivirira-pasi. Kana iwe usingazivi kuti marathon yako inomhanya sei, wedzera maawa 30-45 pamakiromita kusvika kumahafu ako-marathon. Iwe unogonawo kushandisa nguva yekupedzisira yemakwikwi kuti uone kuti iwe unofungidzirwa kuti marathon nguva yakadini yaizova.
Zororo: Zororo rakakosha pakuita kwako nekudzivirira nekukuvara nekukuvara , saka usakanganwa mazuva ekuzorora. Mishonga yako inovaka uye inozvigadzirisa pachako mumazuva ako ezororo. Kana iwe uchimhanya zuva rega rega usina kutora mazuva, hauzooni zvakawanda zviri nani. Chishanu, zuva rakanaka rekuzorora, sezvaunenge wakamboita musi weChishanu uye uchava nemakore ako akawanda pane vhiki neMugovera.
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 hauzivi kuti uri kure zvakadini, iwe unogona kuverenga mileage kuburikidza uchishandisa zvinhu zvakadai seMapMyRun.com. Kana, iwe unogona kugara uchifambisa nzira yako mumotokari yako mberi kwenguva uye uyera mileage uchishandisa motokari yako odometer.
MaSvondo: Iri ndiro zuva rekugadzirisa zuva. Kutamba kwako kunofanira kunge kuri iwe wakasununguka, zviri nyore kufamba (EP), iyo inobatsira kusunungura maronda ako.
Cherechedza: Unogona kushandura mazuva kuti uwane purogiramu yako. Kana iwe wakabatikana rimwe zuva, zvakanaka kuti uchinje zuva rokuzorora kwezuva runomhanya.
Intermediate Marathon Kudzidzisa Purogiramu
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | CT | 30 min tempo | Strength train | 5 mi EP | Zorora | 6 mi | 3-4 mi EP |
| 2 | CT | 35 min tempo | Strength train | 5 mi EP | Zorora | 8 mi | 3-4 mi EP |
| 3 | CT | 40 min tempo | Strength train | 6 mi EP | Zorora | 9 mi | 3-4 mi EP |
| 4 | CT | 40 min tempo | Strength train | 6 mi EP | Zorora | 10 mi | 3-4 mi EP |
| 5 | CT | 5 x 400 IW | Strength train + 4 mi EP | 35 min tempo | Zorora | 12 mi | 3-4 mi EP |
| 6 | CT | 6 x 400 IW | Strength train + 4 mi EP | 35 min tempo | Zorora | 14 mi | 3-4 mi EP |
| 7 | CT | 7 x 400 IW | Strength train + 5 mi EP | 5 mi RP | Zorora | 16 mi | 3-4 mi EP |
| 8 | CT | 8 x 400 IW | Strength train + 5 mi EP | 35 min tempo | CT kana Zororo | 12 mi | 4-5 mi EP |
| 9 | CT | 4 hill repeats | Strength train + 4 mi EP | 6 mi RP | Zorora | 18 mi | 3-4 mi EP |
| 10 | CT | 5 hill repeats | Strength train + 5 mi EP | 35 min tempo | Zorora | 14 mi | 4-5 mi EP |
| 11 | CT | 6 hill repeats | Strength train + 6 mi EP | 7 maili RP | Zorora | 16 mi (ekupedzisira 4 mi RP) | 4-5 mi EP |
| 12 | CT | 7 hill repeats | Strength train + 5 mi EP | 35 min tempo | Zorora | 12 mi | 4-5 mi EP |
| 13 | CT | 7 hill repeats | Strength train + 5 mi EP | 5 mi RP | Zorora | 20 mi | 3-4 mi EP |
| 14 | CT | 6 mi RP | Strength train + 5 mi EP | 40 min tempo | Zorora | 12 mi | 4-5 mi EP |
| 15 | CT | 5 mi RP | Strength train + 5 mi EP | 35 min tempo | Zorora | 20 mi (ekupedzisira 4 mi RP) | 3-4 mi EP |
| 16 | CT | 5 mi RP | 5 mi EP | 35 min tempo | Zorora | 12 mi | 3-4 mi EP |
| 17 | CT | 4 mi RP | 4 mi EP | 4 mi EP | Zorora | 6 mi | 3-4 mi EP |
| 18 | CT | 4 mi RP | Zorora | 4 mi EP | Zorora | 2 mi EP | Race! |
Imwe nzira yekufungisisa yekuvandudza marathon yako nguva ndeyokuita Yasso 800s . Ichi ndicho chimiro chinozivikanwa pakati pevatambi vari kuedza kuwana chimwe chinangwa chemarathon.