Chirongwa Chekutanga Kudzidzira Kuramba 3.1 Miles
Iyi purogiramu yevhiki yevhiki ye5K yekudzidzisa yakagadzirirwa kutanga / runer walkers vanoda kuvaka kuvaka 5K (3.1 makilomita). Iyi purogiramu yekudzidzira (ona pasi apa) inomhanya / kufamba kune chirongwa chinoramba chiripo. Vhiki yoga yoga, iwe uchaita kuwedzera kuduku mumakiromita ako paunenge uchiita zvishoma zvishoma nezvishoma pakufamba kwako. Pakupera kwemavhiki masere, iwe uchave wakagadzirira kufamba nemakiromita mashanu pasina kufamba nekuputsa.
(Kunyange kana iwe uchida kutora kufamba mumakwikwi mukati memakwikwi, ndizvo zvakanaka, zvakare!)
Kunyange zvazvo purogiramu iyi ndeyevatangisi, handingakurudziri kushandisa iko kana iwe usina kukwanisa kuita zvisingaiti mwedzi mitatu yapfuura. Zvakanaka, kuti utange chirongwa ichi chekudzidzisa, unokwanisa kumhanya pasina kumira kwemaminitsi mashanu. Kana iwe uri wekutanga anotanga, edza izvi masvondo mana kusvika kune imwe yega yeMire usati watora mahara 5K.
Kana iyi purogiramu ichiita seyo nyore kwazvo, edza iyi 6-Week Pakati Peji 5K Kudzidza Purogiramu . Kana uine nguva yakawanda kana nguva shoma yekudzidzisa, heano mamwe maitiro ekudzidzisa 5K kuti uone:
4-Mavhiki 5K Kudzidzisa Purogiramu
8-Week 5K Mhanya / Famba Kudzidzira Purogiramu
8-Svondo Mutambi Anotanga Basa 5K Kudzidzisa Purogiramu
Nhaurwa pamusoro pechirongwa chekudzidzisa:
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-kurovedza 2-3 nguva pavhiki rinobatsirawo kune vanomhanya.
Kana iwe ukaona kuti chirongwa ichi chekudzidzisa chiri kukurumidza kukurumidza (uye iwe hauna muganhu wekupedzisira), unogona kugara pavhiki uye dzokorora kushanda usati waenderera mberi kune vhiki inotevera.
Vhiki 1:
Zuva 1: Endai maminitsi mashanu, famba 1 min - dzokorora katatu
Zuva 2: Zorora kana kuyambuka chitima
Zuva 3: Endai maminitsi matanhatu, famba 1 min - dzoka katatu
Zuva 4: Zorora
Zuva 5: Mhanya maminitsi manomwe, famba 1 min - dzoka katatu
Zuva 6: Zorora kana kuyambuka
Zuva 7: Zorora
Vhiki 2:
Zuva 1: Mhanya maminetsi manomwe, famba 1 min - dzoka katatu
Zuva 2: Zorora kana kuyambuka chitima
Zuva 3: Endai maminitsi 8, famba 1 min - dzokorora katatu
Zuva 4: Zorora
Zuva 5: Mhanya maminetsi gumi nemiraira, famba 1 min - dzoka katatu
Zuva 6: Zorora kana kuyambuka
Zuva 7: Zorora
Vhiki 3:
Zuva 1: Mhanya maminetsi gumi, famba 1 min - dzoka 2 nguva
Zuva repiri: Cross-train
Zuva 3: Mhanya maminitsi gumi nemaviri, famba 1 min - dzoka 2 nguva
Zuva 4: Zorora
Zuva 5: Endai maminitsi gumi nematanhatu, famba 1 min - dzokorora kaviri
Zuva 6: Zorora kana kuyambuka
Zuva 7: Zorora
Vhiki 4:
Zuva 1: Mhanya maminitsi gumi nemashanu, famba 1 min - dzokorora kaviri
Zuva repiri: Cross-train
Zuva 3: Mhanya maminitsi 17, famba 1 min, mhanya 7 min
Zuva 4: Zorora
Zuva 5: Mhanya maminitsi 19, famba 1 min, mhanya 7 min
Zuva 6: Zorora kana kuyambuka
Zuva 7: Zorora
Svondo 5:
Zuva 1: Mhanya maminitsi makumi maviri, famba 1 min, mhanya 6 min
Zuva repiri: Cross-train
Zuva 3: Mhanya maminitsi makumi maviri nemaviri
Zuva 4: Zorora
Zuva 5: Mhanya maminitsi 26
Zuva 6: Zorora kana kuyambuka
Zuva 7: Zorora
Svondo 6:
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
Wana mazano pamusoro pezvaunotarisira kune 5K yako yekutanga uye uone kuti ungadzivisa sei kukanganisa 5K kukanganisa .
Wakagadzirira dambudziko rako rinotevera? Edza uyu anotanga 10K kana kutanga purogiramu yekudzidzisa marathon .