19-Mavhiki Marathon Kudzidzisa Purogiramu Yevatambi uye Run / Walkers
Paunenge uchidzidzira kufamba marathon, iwe unoda kuvaka marefu ako kure nemakiromita zvishoma nezvishoma asi nguva dzose. Tanga nekuvaka nheyo yako mileage kusvika paunokwanisa kufamba makiromita masere zvakanaka, uye unokwanisa kufamba makiromita mana kune mamwe mazuva matatu pavhiki.
Kuwedzera yako kure-kure-kufamba kufamba kwevhiki imwe neimwe, iwe uchavaka kukutsungirira kwako.
Iwe unokurudzira muviri wako kuvaka dopa idzva kumisungo yako, uye kuvaka mishonga yakaonda fiber. Asi iwe unodawo kure kure kuti ubatsire tsoka dzako kudzivirira mabhiriki , ita tsika yakakodzera ye hydration uye simba yekucheka munguva yekufamba kwenguva refu. Ita zvose zvezvipfeko zvako uye zvipfeko kubasa kwakanaka mukurovedza kuitira kuti uzive kuti ichaita panguva ye marathon.
Zvakatarisirwa kuti zvive muMarathon Mileage-Building Purogiramu
- Unokwanisa kufamba zvakanaka pamakiromita masere pazuva rako rakareba uye makiromita mana mazuva matatu pavhiki.
- Anokwanisa kuzvipira kune rimwe zuva rakarefu pavhiki, achishandisa kubva pa2 - 6 maawa ekufamba achienderera mberi.
Purogiramu Yevhiki yeMarathon Kudzidziswa
- Chipiri, China, Mugovera: famba makiromita mana. Iwe unogona kusanganisa rudzi rwekufamba iwe unofarira kuvaka zvose nekukurumidza nekutsungirira pane izvi kufamba. Kufamba Kushanda
- Muvhuro, Chitatu, Chishanu: Mazuva. Unogona kunakidzwa nekufambisa zvishoma kana zvimwe zvekuita, asi izvi hazvisi mazuva ekudzidzira.
- Svondo: Makoreji kuvaka zuva - kureba kwenguva refu kufamba
- Iwe unogona kuchinja mazuva chaiwo evhiki, asi kazhinji, iwe unofanira kutora zuva kubva pakati pezuva rimwe nerimwe rokutamba, kana kutora kungofanana nehutano hunofamba pazuva.
- Iyi purogiramu yakasiyana-siyana kwemavhiki ekuvaka uye mavhiki ekumusoro, kubvumira kugadzikana kwekugara kwemakiromita ane ngozi shoma yekukuvara.
- Kune avo vanoda kushandisa zviitiko zve 5K kana 10K, zvakadai sevolkssport inofamba kana rudo / kufara kunofamba mune purogiramu yavo - shandura musi weMugovera makiromita anenge matanhatu (10K) uye zvingaderedza mazuva mashoma macweek kusvika pamakiromita matatu kana, kana iwe rezvigadzirire zvakanaka, ingofarira zvimwe maira maviri. Usaita mashoma maleage yako zuva rakapera.
- Zuva rako rokudzidzira zuva rakakura rinofanira kuva mavhiki matatu kana mana musati marathon, zvino iwe unotanga kutora mileage. Zvimwe: Marathon Tapering
- Muvhiki yekupedzisira musati marathon yako, famba 2-4 makiromita rimwe nerimwe zuva kuitira kuti iwe uve wakanyatsogadziriswa uye usimbiswa musati marathon.
Vhiki | Sun. | Mon. | Tue. | Wed. | Thur. | Fri. | Sat. | Total Miles |
1 | 8 miles | Off | 4 miles | Off | 4 miles | Off | 4 miles | 20 |
2 | 10 miles | Off | 4 | Off | 4 | Off | 4 | 22 |
3 | 8 miles | Off | 4 | Off | 4 | Off | 4 | 20 |
4 | 12 miles | Off | 4 | Off | 4 | Off | 4 | 24 |
5 | 8 miles | Off | 4 | Off | 4 | Off | 4 | 20 |
6 | 14 miles | Off | 4 | Off | 4 | Off | 4 | 26 |
7 | 8 miles | Off | 4 | Off | 4 | Off | 4 | 20 |
| 8 | 16 miles | Off | 4 | Off | 4 | Off | 4 | 28 |
| 9 | 8 miles | Off | 4 | Off | 4 | Off | 4 | 20 |
| 10 | 18 miles | Off | 4 | Off | 8 | Off | 4 | 34 |
| 11 | 12 miles | Off | 4 | Off | 8 | Off | 4 | 28 |
| 12 | 20 miles | Off | 4 | Off | 8 | Off | 4 | 36 |
| 13 | 12 miles | Off | 4 | Off | 8 | Off | 4 | 28 |
| 14 | 20 miles | Off | 4 | Off | 8 | Off | 4 | 36 |
| 15 | 14 miles | Off | 4 | Off | 8 | Off | 4 | 30 |
| 16 | 22 miles | Off | 4 | Off | 8 | Off | 4 | 38 |
| 17 | 14 miles | Off | 4 | Off | 8 | Off | 4 | 30 |
| 18 | 10 miles | Off | 4 | Off | 4 | Off | 4 | 22 |
| 19 | 2-4 mai | Off | 2-4 | Off | 2-4 | Off | Off / 26.2 | Medal! |
Kudzidziswa kuMarathon Kupedza Nguva Zakawanda
Chikoro chako chekufamba kwenguva refu chichakutora kuburikidza nemakore mashoma emwaka.
Iwe haungakwanisi kudzivisa kusiyana kwemamiriro ekunze.