A Four-Week Plan For Advanced Runners
Wakazozviita-wakasayirwa kuti uite runhare yako yekutanga 5K . Une mwedzi wekudzidzira. Kana iwe uri mumhanyi akapfuurira iye zvino anotora makiromita anenge makumi maviri pavhiki, purogiramu inotevera ichakuita iwe kukurumidza mumavhiki mana.
Kudzidzisa Mazano
Kuti unzwisise vhiki-ne-vhiki yakakura yekudzidzisa maitiro 5K inotevera, tanga udzidze kuti rimwe nerimwe rinorevei kuitira kuti iwe uzive chaizvo chaunofanira kuita zuva rimwe nerimwe. wakapfuurira mberi 5K kudzidzisa purogiramu iyo inotevera, tanga udzidze kuti rimwe nerimwe rinorevei kuti iwe uzoziva chaizvo chaunofanira kuita zuva rega rega.
Tempo Runs (TR). Tempo inokubatsira kukura mbeu yako yevanaerobic, iyo inonyanya kukosha pakushambadzira 5K. Tanga kumhanya kwako nemaminitsi gumi nyore nyore, zvino famba nemaminitsi gumi nemaminetsi makumi maviri kusvika kumakumi maviri achimhanya-famba anenge maminitsi gumi nemiraira zvishoma kupfuura 10K yako yepamhanho. Ita mhepo ine miniti-10 inotonhora-pasi. Kana iwe usingazivi kuti 10K yako nhanho inomhanya ndeipi, famba nemanzwiro anonzwa "akanyatsoomarara."
Hill Repeats (HR). Kuti chikoro chidzoke , tsvaga nzvimbo yakasviba isiri iyo yakareba uye iyo yakareba mamita 200 kusvika 400. Runzai chikomo pamakwikwi ako e 5K. Dzorera nejoko riri nyore pasi pechikomo.
5K Kupindira Kushanda. Shandisa maitiro ako epakati pamakwikwi ako e 5K , ane maminitsi maviri ari nyore kupora mukati mega imwe neimwe. Iwe unofanira kutanga uye kupedzisa basa rako rekuvhara kwema 5K nemiraira imwe chete yekushanda zvakaoma kuti udziye uye uponese pasi.
Long Runs (LR). Iwe hausi kurovedzwa kwechiitiko chekureba, asi kwenguva refu ichakubatsira iwe kusimbisa simba rako, iro rinokosha mumakwikwi mashanu .
Ita yako yakareba kwenguva yakareba paunofamba zvakanaka: Unofanirwa kufema nyore uye utaure mumhedziso yakakwana. Zvaunoshandisa zviri nyore (ER) zvinofanirawo kuitwa pabasa iri.
Mazuva Okuzorora. Pazuva rokuzorora, iwe unogona kubvisa zuva racho kana kuita zvimwe nyore nyore kudzidzira-tanga (CT) , zvakadai sebhaji, kushambira, kana chimwe chiitiko. Simba kurovedza inzira inofadza yekuvandudza kutsungirira kwako, kushanda kushanda, uye kuwedzera kukuvadza kwako kukuvara.
4-Svondo Yakapfuuridza 5K Kudzidzisa Purogiramu
Vhiki 1
Zuva 1: 40 maminitsi CT kana kuti zorora
Zuva 2: Maminetsi 25 TR kupfuura zvitatu zvinodzokorora
Zuva 3: 3 kusvika kumakiromita makumi mana ER
Zuva 4: Maminetsi mashanu pamabasa mashanu (katatu)
Zuva 5: Zorora
Zuva 6: 7 mairaira LR
Zuva 7: maira matatu ER
Vhiki 2
Zuva 1: 45 Maminitsi CT kana Zororo
Zuva 2: Maminitsi makumi matatu TR uyezve makomo mana anodzokorora
Zuva 3: 3 kusvika kumakiromita makumi mana ER
Zuva 4: Maminetsi mashanu pamusana we5K (kanhi kaviri)
Zuva 5: Zorora
Zuva 6: 8 makiromita LR
Zuva 7: maira matatu ER
Vhiki 3
Zuva 1: 40 maminitsi CT kana kuti zorora
Zuva 2: Maminitsi 25 TR uye kupfuura makomo mana anodzokorora
Zuva 3: 3 kusvika kumakiromita makumi mana ER
Zuva 4: Maminetsi mashanu pamabasa mashanu (katatu)
Zuva 5: Zorora
Zuva 6: 7 mairaira LR
Zuva 7: maira matatu ER
Svondo 4
Zuva 1: 30 maminitsi CT
Zuva 2: Zorora
Zuva 3: Maminitsi 20 TR
Zuva 4: Zorora
Zuva 5: 2 kusvika kumakiromita matatu ER
Zuva 6: Zorora
Zuva 7: 5K Mazuva masikati-mukana!