Dzidza kuti ungabudirira sei kumhanya makiromita matatu
Iyi yevhiki yevhiki yekudzidzisa 5K yakakwana kana iwe uri wekutanga nemujaho wakatarwa mwedzi kure. Yakanyatsorongedzerwa kune vanotanga kufamba / walkers vanoda kuvaka kuti varambe vachishanda 5k (3.1 makiromita) nhangemutange. Kana iwe uri mumhanyi ane ruzivo, iwe unofanirwa kushandisa purogiramu yemavhiki mana iri pakati pe 5K kana kuti mavhiki mana yakarongedza hurongwa hwe 5K .
Nokuda kwemigumisiro yakanakisisa uye, zvinonyanya kukosha, kudzivirira kukuvadza, urongwa urwu hwakanakisisa kushandisa kana wave wakashanda mumwedzi wapfuura.
Zvakanaka, kutanga chirongwa ichi chekudzidzisa, iwe unofanirwa kupedza mavhiki mana kusvika purogiramu 1 maira , wakashanda kwemazuva mashomanana pavhiki, kana kuti unogona kutotanga kunyatsoshandisa hafu yemiraira.
5K Kudzidzisa Hurongwa Hwakanaka
Nechirongwa ichi iwe uchaita kuti zvishoma zviwedzere mumakiromita ako paunenge uchiita zviduku zvishoma zvishoma pakufamba kwako kwevhiki imwe neimwe. Mushure memavhiki mana, iwe uchakwanisa kuenderera kure nemakiromita mashanu kunze kwekufamba. Zvechokwadi, kana iwe uchida kutora chikamu chekufamba panguva yako 5K, ndizvo zvakare.
Iwe haufaniri kuita yako inomhanya pamazuva chaiwo; Zvisinei, iwe unofanira kuedza kusashamisira mazuva maviri mushure. Zvichida tora zuva rakakwana rezororo kana kuti tambuka-kudzidzisa mumazuva ari pakati pemhanyi. Kubhakwa kwepamuchinjikwa kunogona kuva mabhasikoro, yoga, kushambira, kana chero imwe basa (kunze kwekumhanya) iwe unofarira. Simba kudzidzisa maviri kusvika katatu pavhiki rinobatsirawo kune vanomhanya.
Kana iwe ukaona kuti chirongwa ichi chekudzidzisa chiri kufambira mberi nokukurumidza iwe, unogona kuwedzera kwevhiki nekudzokorora kushanda usati waenderera mberi kune vhiki inotevera.
Running Pace
Hapana imwe nguva chaiyo iwe unofanirwa kuedza mukufamba kwako (kana kurwisa kwako 5K, nokuda kwechinhu ichocho) sezvo muviri wose uye simba rakasiyana zvakasiyana. Somunhu anomhanya, iwe unofanirwa kufunga nezvekushanda pakurongeka, sezvo iwe uchivaka kutsungirira kwako nekutsungirira. Kutaurirana kunoreva kuti unofanira kukwanisa kutaura mumitsara yakakwana paunenge uchimhanya-haufaniri kunge uchifema zvakanyanya kana kupisa mweya.
Kana iwe ukazviwana uri kunze kwekufema, kunonoka kufamba kwako kana kutora kufamba kwekufamba. Kana iwe uri kutamba pane imwe nzira uye iwe hauzive kuti unotanga kufamba kwako, tanga pa 4.0 mph uye ita zvishoma zvishoma kusvikira iwe uchinzwa sokunge wakasvika paunofara, kutaurirana.
Week-by-Week Plan
Vhiki 1
- Zuva 1: Mhanya maminetsi gumi, famba 1 miniti, dzokorora kaviri
- Zuva 2: Zorora kana kuyambuka chitima
- Zuva 3: Mhanya maminetsi gumi nemaviri, famba 1 miniti, dzokorora kaviri
- Zuva 4: Zorora
- Zuva 5: Mhanyai Maminetsi gumi nematanhatu, fambai 1 miniti, dzokorora kaviri
- Zuva 6: Zorora kana kuyambuka
- Zuva 7: Zorora
Vhiki 2
- Zuva 1: Mhanya maminitsi gumi nemashanu, famba 1 miniti, dzokorora kaviri
- Zuva 2: Zorora kana kuyambuka chitima
- Zuva 3: Mhanya maminitsi 17, famba 1 miniti, mhanya 7 min
- Zuva 4: Zorora
- Zuva 5: Mhanya maminitsi 19, famba 1 miniti, mhanya 7 min
- Zuva 6: Zorora kana kuyambuka
- Zuva 7: Zorora
Vhiki 3
- Zuva 1: Mhanya maminetsi makumi maviri, famba 1 miniti, mhanya maminitsi matanhatu
- Zuva 2: Zorora kana kuyambuka chitima
- Zuva 3: Mhanya maminitsi makumi maviri nemaviri
- Zuva 4: Zorora
- Zuva 5: Mhanya maminitsi 26
- Zuva 6: Zorora kana kuyambuka
- Zuva 7: Zorora
Svondo 4
- Zuva 1: Mhanya maminitsi 28
- Zuva 2: Zorora kana kuyambuka chitima
- Zuva 3: Mhanya maminitsi makumi matatu
- Zuva 4: Zorora
- Zuva 5: Mhanya maminitsi makumi maviri
- Zuva 6: Zorora
- Zuva re7: Race! Mhanya 3.1 mama
Race Day Tips
Sezvo iwe uchigadzirira 5K yako, heano mamwe mazano okuita kuti uve nechokwadi kuti uri munhangemutange-akagadzirira. Izvi zvinobatsira kupindura mibvunzo iwe ungave uine pamusoro pezvaunofanira kuita musati wamboita nhangemutange .
- Usazviti iwe pachako . Iwe haufaniri kuva nemakinhydrate mutoro weboka ra 5K. Kunyanya kudya kunogona kutungamirira kumatambudziko emimba kana dzimwe nyaya. Ingodya kudya kwakakwana-zvikamu zvezvokudya zvemazuva ose, zvine utano usiku hwakatangira. Edza kunamatira kuzvokudya zvawadya-hapana chinhu chitsva.
- Tevedzera tsika yako. Mutemo wegoridhe wokukwikwidza ndewekuti: Hapana chitsva pamusika wezuva. Iva nechokwadi chokuti uri kupfeka zvipfeko uye gear iwe wave watoedza panguva yekudzidzira runomhanya. Iwe hausi kuda kushamiswa nezvipfeko zvisingafadzi kana zvinetso zvinorwadza zvinoshungurudza pamusi wezuva. Kana iwe usati wakambomhanyira mberi, dzidza sei kuisa bhodhi yako bhodhi musati watiza.
- Ita zvishoma zvishoma. Mutsva shomanana sa 5K, pfungwa yakanaka yekuita warmup , saka iwe unononoka kuwedzera mwoyo wako uye uite kuti mishonga yako ishudzike. Munenge maminetsi makumi maviri musati wamboita mutambo, ita jog inononoka kwemaminitsi anenge mashanu kana kuita mamwe maitiro ekuronga , ipapo famba uchienda kune imwe nzira .
Shoko Rinobva
Kudzidziswa kwe 5K chinangwa chinogoneka zvikuru chevamhanyi vanotanga, asi izvi hazvirevi kuti haungapindi mumatambudziko munzira. Ita nepaunogona napo kuti urambe uchikurudzirwa kuti urambe uchienda nekurovedza kwako. Uye kana iwe usingafungi, unotenderera kuranga kwako uye tsika dzako kudzidzisa chero zvakadaro.
Kana iwe unotya pamusoro pehupenyu hwako, iwe hausi woga. Pane mibvunzo yakawanda inobvunzwa pamusoro pekukwikwidza 5K iwe unogona kupindura kare. Kana iwe wabudirira kumhanya nhangemutange yako, zvichida iwe uchava wakagadzirira kutsvaga dambudziko rako rinotevera. Edza unotanga 10K kana anotanga hafu ye marathon .
> Kwakabva:
> Aerobic chiito chekuita: Kushambidza uye kupora pasi. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045517.