12-Mavhiki Marathon Kudzidzisa Zvirongwa zveVane Marathon
Kana wakatoita marathon uye iwe unomhanya nguva dzose, haufaniri kupedza mwedzi yakawanda uchigadzirira marathon yako inotevera. Pasi pane maawa gumi nemaviri ekugadzirira marathon anozoita kuti iwe rudzikinwe-wakagadzirira uye unomhanya kune unokwanisa.
Gara uchiyeuka kuti iyi purogiramu haisi yeumwe munhu ane mutsva-mutsva kumhanya kana kuti asina kumhanya kwemwedzi mishomanana yapfuura.
Kutanga iyi purogiramu yekudzidzira, iwe uchada kuva nedzidzo yekudzidzira yemakiromita makumi maviri nevhiki pavhiki uye iwe unofanirwa kukwanisa kunyatsofamba kusvika makiromita gumi panguva. Kana iwe usati wakanyatsosvika pamwero iwoyo, ungave uchida kuedza kwenguva refu marathon yekudzidzisa. Tarisa mazano aya ekudzidzira mararamiro akasiyana-siyana uye kwenguva refu yekudzidzira nguva.
Kudzidziswa kwevhiki nevhiki kunomhanya
Kudzidzisa kwako kunosanganisira tempo inotanga, nguva dzinomhanya, nguva refu, uye nyore nyore, izvo zvose zvinotsanangurwa pasi apa. Ona purogiramu yevhiki nevhiki (pasi apa) yezvinonyatsotsanangurwa zvakanyatsojeka kuti unomhanya sei uye kuti chii chinomhanya. Purogiramu haina kuratidza kuti ndeipi zuva rekushanda basa rimwe nerimwe, saka zviri kwauri kuti usarudze paunenge uchida kuvashandisa. Asi edza kudzivisa kuita tempo inomhanya, nguva inomhanya, uye inosvika kwenguva refu kumashure kumashure. Iwe unofanirwa kutora zuva rezororo kana kuita nyore nyore kumhanya kana kudzidziswa mukati.
Tempo Run (TR): Nokuti tempo inotanga , iwe unotanga uye wapedzisa nemamwe makiromita pane zviri nyore, kutenderera kufamba.
Vamwe vanofambira mberi vanogona kuwedzera pane mamwe makiromita akawanda kune warmup yavo kana cooldown. Iwe unofanirwa kumhanyira tempo kumhanya chikamu chikamu chekumhanya pakutsika kwako kweK 10K. Kana iwe usina chokwadi chekutambira kwako 10K, iwe unofanirwa kumhanya nenzira inonzwisisika yakaoma.
Nharaunda Kurumidza (IR): Kupindira kwepakati kunodzokorora kune imwe nzvimbo (kureva, 400m) panguva yako ye10K uye panguva yekudzoka mushure mokunge imwe nguva.
Semuenzaniso, 5 x 800m pa 10K inotarisana nemakore makumi mashanu ekudzorera mukati , zvinoreva kuti unenge uchitanga huwandu hwemaminitsi 800m nekudzoka kwemaminitsi makumi mapfumbamwe ari nyore, kutengesa kwepakati pakati pekudzokorora. Nharaunda inomhanya inogona kuitwa chero kupi zvako, asi zviri nyore kuzviita pamugwagwa. Iwe unofanira kutanga uchishamwaridzana pane nyore nyore. Zvadaro, kuita nguva / kupora kweiyo nhamba yakatarwa yekudzokorora. Pedzisa nguva yako nemirasi yemaminitsi gumi.
Nguva yakareba (LR): Mamwe marefu anosvika achaitwa paunofara, kutaurirana kunofanirwa kune mileage yakasarudzwa. Zvimwe zvichaitwa pane imwe nguva, zvichienderana nechinangwa chako chemarathon (TMP). Iwe unogona kushandisa iyi nhangemutange nguva yekufungidzira calculator kuti uwane kuverenga kwe marathon yako nguva uchishandisa nguva yapfupi kubva kune imwe nhangemutange yeimwe nzvimbo.
Runomhanya-mhanya (ER) uye kurovedzwa-Muchinjikwa: Kudzidziswa- Muchinjikwa kana kutamba nyore nyore kunogona kuitwa pane mamwe mazuva evhiki, sezvo purogiramu yako inobvumira. Zvinokurudzirwa kuti utore zuva rimwe chete rokuzorora zvakakwana pavhiki. Kuramba kwakajeka kunofanirwa kuitika paunofara, unofambidzana.
Kudzidziswa-muchinjikwa kunogona kuva chero basa kunze kwekushandira kuti iwe unakidzwe, zvakadai sebhasikoro, kutamba, kushambira, yoga, kana kudzidzisa simba. Iwe unofanirwa kuita basa racho nekufungisisa.
Chinangwa kwezuva rimwechete rekudzidziswa simba kwevhiki; Mazuva maviri pavhiki zvinotopfuura zviri nani. Basa rako rakasimbiswa harifaniri kunge rakakura kana rakanyanya, uye rinogona kunge riri muviri wekudzidzira muviri, sezvinoitwa mubasa iri.
Cherechedza: Kushamwaridzana nemapuranga kunofanirwa kuitwawo pazviri nyore.
12-Mavhiki Marathon Yedzidzo
Vhiki 1:
- Runha # 1: Tempo run (TR): 1 maira nyore kufamba kwehuni-up; 2 maira pa tempo pace; 1 mile cooldown
- Mhanya # 2: Kupindira kumhanya (IR): 10 miniti yekudziya-up; 8 x 400m pa10K inotarisana ne 90 seconds kuchidzoka (nyore kufamba) pakati; 10 miniti cooldown
- Mhanya # 3: Nguva yakareba (LR): makiromita gumi pazvinenge zviri nyore, kutenderera kutenderera
- Mhanya # 4: Runza nyore (ER): makiromita mana
Vhiki 2:
- Mhanya # 1: TR: 2 makiromita nyore nyore kutonhora-up; 2 maira pa tempo pace; 1 mile cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 5 x 800m pa10K inotarisana ne 90 seconds kuchidzoka mukati; 10 miniti cooldown
- Mhanya # 3: LR: 11 maira pa TMP (tarisa marathon kufamba) + 30 seconds / mile
- Mhanya # 4: ER: 4 maira
Vhiki 3:
- Mhanya # 1: TR: 2 makiromita nyore nyore kutonhora-up; 2 maira pa tempo pace; 1 mile cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 5 x 800m pa10K inotarisana ne 90 seconds kuchidzoka mukati; 10 miniti cooldown
- Mhanya # 3: LR: makiromita gumi nemaviri pazvinenge zviri nyore, zvinyararire kufamba
- Mhanya # 4: ER: 4 maira
Vhiki 4:
- Mhanya # 1: TR: 2 makiromita nyore nyore kutonhora-up; 1 mile at tempo pace; 1 mile nyore; 1 mile at tempo pace; 1 mile cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 4 x 1200m pakureba 10K, uye 400m kupora mukati; 10 miniti cooldown
- Mhanya # 3: LR: 13 makiromita ku TMP + 30 seconds / mile
- Mhanya # 4: ER: 5 maira
Svondo 5:
- Mhanya # 1: TR: 2 makiromita nyore nyore kutonhora-up; 3 miles at tempo pace; 1 mile cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 6 x 800m pa 10K kubva, uye 90 repiri kupora mukati; 10 miniti cooldown
- Mhanya # 3: LR: makiromita gumi nemaviri pazviri nyore, kutenderera kufamba, saka pedza ne 2 maira pa TMP
- Mhanya # 4: ER: 5 maira
Svondo 6:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 3 miles at tempo pace; 2 mile cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 10 x 400m pa10K inotarisana ne 90 seconds kuchidzoka mukati; 10 miniti cooldown
- Mhanya # 3: LR: 15 makiromita pazviri nyore, kutenderera kufamba
- Mhanya # 4: ER: 5 maira
Vhiki 7:
- Mhanya # 1: TR: 2 mairi nyore kufamba kwekudziya-up; 3 miles at tempo pace; 1 mile cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m pa10K, uye 400m kupora pakati; 10 miniti cooldown
- Mhanya # 3: LR: 16 maira pa TMP + 30 seconds / mile
- Mhanya # 4: ER: 5 maira
Svondo 8:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 3 miles at tempo pace; 1 mile cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 3 x 1600m pa 10K, uye 400m kupora mukati; 10 miniti cooldown
- Mhanya # 3: LR: 18 makiromita pazviri nyore, zvakasununguka kufamba
- Mhanya # 4: ER: 4 maira
Vhiki 9:
- Mhanya # 1: TR: 2 mairi nyore kufamba kwekudziya-up; 3 miles at tempo pace; 5-minute cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 6 x 800m pa 10K kubva, uye 90 repiri kupora mukati; 10 miniti cooldown
- Mhanya # 3: LR: Makiromita makumi maviri pakunyoresa, kutenderera kufamba
- Mhanya # 4: ER: 3 maira
Vhiki 10:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 3 miles at tempo pace; 5-minute cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m pa10K, uye 400m kupora pakati; 10 miniti cooldown
- Mhanya # 3: LR: 8 makiromita pazviri nyore, zvinyararire kufamba, saka pedza ne 2 maira pa TMP
- Mhanya # 4: ER: 3 maira
Vhiki 11:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 3 miles at tempo pace; 1 mile cooldown
- Mhanya # 2: ER: 5 maira
- Mhanya # 3: LR: 6 makiromita nyore nyore
- Mhanya # 4: ER: 3 maira
Vhiki 12:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 2 maira pa tempo pace; 1 mile cooldown
- Mhanya # 2: ER: 3 maira
- Runza # 3: ER: 2 maira
Shoko Rinobva
Kuita vhiki yako yekurovedza kunomhanya ndeye chikamu chekugadzirira kwako kumhanya marathon. Zvakakosha kuti iwe mupfungwa uzvigadzirire munhangemutange kuburikidza nekuvandudza nzira dzekutarisana nekusava nemafungiro epfungwa iwe uchazadzika. Iwe unofanirwawo kuve nechokwadi kuti uri kuzvichengeta zvakanaka nekuwana zvakawanda zvehope uye unoita utano hwakanaka hwekudya . Kana uchinzwa marwadzo anogara kwenguva refu kupfuura mazuva manomwe kusvika ku10, taura iwe unyanzvi hwehutano hwehutano kuti uone zvinokonzera zvinokonzera nekurapa.