Iwe unoda kutambisa hafu yemarathon asi hauna nguva yakakwana yekudzidzisa? Zvinokwanisika kuva wakagadzirira kukwikwidzana kwemakiromita gumi nematanhatu nemashure matatu chete anotarirwa nevhiki. Kana iwe ukaramba uchiita purogiramu iyi yekudzidzisa, zvinogonawo kuti iwe unogona kumhanya yako nokukurumidza hafu yenguva marathon nguva.
Iri svondo remavhiki gumi nemasere rekudzidzira marathon rinowanikwa pamitambo mitatu yakananga: tempo runomhanya, nguva yekufamba, uye nguva refu.
Iwe unogona kuita mitambo mitatu mune imwe nzira yekuita mukati mevhiki, asi purogiramu inobudisa zvigaro zvakanakisisa kana iwe uchibvumira kamwe zuva rimwe pakati peiyi inotanga. Pane mamwe mazuva, unokurudzirwa kuti uyambuke chitima , uve nezuva rakakwana rokuzorora, kana kuti ita nyore nyore.
Iyi purogiramu inofanirwa kune vanomhanya vanomhanya chikamu chimwe chehafu yemarathon, vane mileage yakadzika yeanenge makiromita gumi nemashanu pavhiki, uye vanogona kunyatsomhanya kusvika mairi makiromita panguva imwe. Kana iwe usati wakanyatsosvika pamwero iwoyo, ungada kuedza kutanga kwehafu yenguva ye marathon . Kana kuti, kuwana zvakanyanya hafu yenguva yekuronga marathon mapurogiramu ezvidzidzo zvakasiyana uye nguva shoma yekudzidzisa.
Iwe unofanirwa kuve nekufungidzira kwezvikamu zviviri zvepikisi kuitira kuti uite izvi kushanda zvakanaka. Nguva uye nguva inoshandiswa yakavakirwa pahurefu hwe10K, saka zvinobatsira kuti wapedza 10K mumwedzi miviri yapfuura. Iwe unogonawo kushandisa nguva iyo yemutambo kuenzanisa yako Target Half Marathon Pace (THMP), kana kuti chinangwa chako chinhambwe.
Iwe unoda THMP kune dzimwe nguva yako kwenguva refu.
Iwe unogona kushandisa iri nhangemutange nguva yekufungidzira calculator kuti uwane kuongororwa kwehafu yako marathon nguva uchishandisa nguva yapfupi kubva kune imwe nhangemutange yeimwe nzvimbo.
Zvinhu Zvitatu Zvinokosha Mukupera Kwevhiki
Pano pane tsanangudzo yezvinhu zvitatu zvinokosha zvaunoda kuita vhiki imwe neimwe. Izvo zvakajeka pamusoro pokuti kunyanya kumhanya uye kuti zvinomhanya sei kune imwe neimwe yeiyo inomhanya inosanganiswa mune purogiramu yevhiki nevhiki pasi.
Tempo Run (TR): Tempo inokubatsira kukura mbeu yako yevanaerobic, iyo inonyanya kukosha kumhanya. Nokuda kwemazuva akawanda temhepo inotanga, iwe uchatanga uye kupedzisa nemamwe makiromita pane zviri nyore, kutenderera kufamba. Nokuti iyo nguva shomanana inomhanya (maira matatu kana pasi), iwe unofanirwa kumhanya tempo kumhanya chikamu chikamu chekumhanya, iwe unofanirwa kumhanya pamba yako yepakati 10K. Kana iwe usina chokwadi chekutambira kwako 10K, iwe unofanirwa kumhanya nenzira inonzwisisika yakaoma. Kana nguva yakareba inotanga (inopfuura makiromita matatu), iwe unofanirwa kumhanya tempo run mugove pamakiromita ako 10K + 15 seconds / miire.
Nguva yakareba (LR): Mamwe marefu anosvika achaitwa paunofara, kutaurirana kunofanirwa kune mileage yakasarudzwa. Zvimwe zvichaitwa panguva yakatarwa, zvichienderana neyakatarwa nehafu yenguva yekufamba kwenguva (THMP). Rimwe nerimwe rakareba rinowedzera pane rinotevera, saka zvakakosha kuti iwe upinde mumakore ako akawanda kwevhiki, saka haugadziri kukura mumakirini uye kune ngozi yekukuvadzwa.
Nharaunda Kurumidza (IR): Kupindira kwepakati kunodzokorora kune imwe nzvimbo (kureva, 400m) panguva yako ye10K uye panguva yekudzoka mushure mokunge imwe nguva. Semuenzaniso, 8 x 400m pa 10K inotenderera ne 90 seconds kuchidzoka mukati , zvinoreva kureva huwandu hwemaseremita mazana mana ekudzoka nemasekondi makumi mana ari kutarisa pazviri nyore, kubuda kwepakati pakati pekudzokorora.
Nharaunda inomhanya inogona kuitwa chero kupi zvako, asi zviri nyore kuzviita pamugwagwa. Kana iwe uchida treadmill ichimhanya , zvinogonawo kuenzanisa kurema kwako uye kufamba kwetsika.
Iwe unofanira kutanga uchishambadza pane imwe nguva iri nyore usati watanga nguva. Zvadaro, kuita nguva / kupora kweiyo nhamba yakatarwa yekudzokorora. Pedzisa nguva yako nemirasi yemaminitsi gumi.
Runomhanya nyore uye kurovedzwa kwepamuchinjikwa : Kudzidzira -kudzika 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.
Iwe unofanirwa kuponesa zviri nyore uye usingave uchinetseka kuburikidza nekumhanya kwako.
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. Simba-kurovedza kune zvakawanda zvinobatsira kune vamhanyi uye inoyevedza mukana wekudzidzisa. Anoda kuita kamwe zuva rimwe rekudzidziswa simba-vhiki; Mazuva maviri pavhiki zvinotopfuura zviri nani. Basa rako rakasimbiswa harifaniri kunge rakakura kana rakanyanya, uye rinogona kuitwa pasina zviyekwe kana mishonga, semuenzaniso wekuita basa .
Cherechedza: Kushamwaridzana nemapuranga kunofanirwa kuitwawo pazviri nyore.
Mazuva matatu neSvondo Half Marathon Rekudzidzisa
Vhiki 1:
- Runha # 1: Tempo run (TR): 2 makiromita nyore nyore kutonhora-up; 2 maira pfupi pfupi tempo pace; 2 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): 8 makiromita pazviri nyore, kutenderera kutenderera
Vhiki 2:
- Mhanya # 1: TR: 2 makiromita nyore nyore kutonhora-up; 2 maira pfupi pfupi tempo pace; 2 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: 9 makiromita kune THMP (tarisa hafu yenguva ye marathon) + 30 seconds / mile
Vhiki 3:
- Mhanya # 1: TR: 2 makiromita nyore nyore kutonhora-up; 2 maira pfupi pfupi tempo pace; 2 mile cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 4 x 800m pa 10K + 4 x 400m, yose ine 90 seconds inopora mukati; 10 miniti cooldown.
- Mhanya # 3: LR: 10 makiromita pazviri nyore, zvakasununguka kufamba
Vhiki 4:
- Mhanya # 1: TR: 2 makiromita nyore nyore kutonhora-up; 1 mile at short tempo pace; 1 mile nyore; 1 mile at short 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: 11 maira paTMP + 30 seconds / mile
Svondo 5:
- Mhanya # 1: TR: 2 makiromita nyore nyore kutonhora-up; 3 maekera pfupi pfupi 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: 10 makiromita pazviri nyore, zvakasununguka kufamba, saka pedza nemamita 2 paTMP
Svondo 6:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 4 maira pakureba kwenguva refu; 1 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: makiromita gumi nemaviri pazvinenge zviri nyore, zvinyararire kufamba
Vhiki 7:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 4 maira pakureba kwenguva refu; 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: 11 maira paTMP + 30 seconds / mile
Svondo 8:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 3 maekera pfupi pfupi 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: 11 makiromita pazviri nyore, kutenderera kufamba
Vhiki 9:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 5 maira pakureba kwenguva refu; 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 12 paTTM + 30 seconds / mile
Vhiki 10:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 4 maira pakureba kwenguva refu; 5-minute cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 200m, 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 200m pane 10K, uye 400m kupora pakati; 10 miniti cooldown
- Mhanya # 3: LR: 10 makiromita pazviri nyore, zvakasununguka kufamba, saka pedza nemamita 2 paTMP
Vhiki 11:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 4 maira pakureba kwenguva refu; 5-minute cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m pane 10K, uye 400m kupora pakati; 10 miniti cooldown
- Mhanya # 3: LR: 10 maira paTTP + 30 seconds / mile
Vhiki 12:
- Mhanya # 1: TR: 2 mairi nyore kufamba kwekudziya-up; 3 maekera pfupi pfupi tempo pace; 1 mile cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 4 x 1600m pakureba 10K, uye 400m kupora pakati; 10 miniti cooldown
- Mhanya # 3: LR: 14 makiromita pazviri nyore, zvakanaka kutenderera
Vhiki 13:
- Mhanya # 1: TR: 2 mairi nyore kufamba kwekudziya-up; 3 maekera pfupi pfupi tempo pace; 2 mile cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m pane 10K, uye 400m kupora pakati; 10 miniti cooldown
- Mhanya # 3: LR: 10 makiromita pazviri nyore, zvakasununguka kufamba, saka pedza nemamita 2 paTMP
Svondo 14:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 4 maira pakureba kwenguva refu; 5-minute cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 6 x 800m pa10K, uye 400m kupora pakati; 10 miniti cooldown
- Mhanya # 3: LR: makiromita 12 paTTM + 30 seconds / mile
Svondo 15:
- Mhanya # 1: TR: 1 maira nyore nyore kutonhora-up; 4 maira pakureba kwenguva refu; 5-minute cooldown
- Runha # 2: IR: 10 miniti inopisa-up; 4 x 1600m pakureba 10K, uye 400m kupora pakati; 10 miniti cooldown
- Mhanya # 3: LR: 6 makiromita pazviri nyore, kutenderera kufamba
Svondo 16:
- Mhanya # 1: IR: 10 miniti inopisa-up; 6 x 400, uye 400m kupora mukati; 10 miniti cooldown
- Mhanya # 2: makiromita matatu zviri nyore kufamba
- Mhanya # 3: Race zuva! 13.1 makiromita paTMP
Half Marathon Racing Tips
Kuti uite zvakanakisisa hafu yenguva yemarathon, iwe uchazofanirawo kugadzirira mupfungwa kuti uende kunhangemutange 13.1 makiromita. Wana mazano pamusoro pokuti ungakunda sei hondo dzepfungwa munguva yako yehafu marathon. Iwe unofanirwawo kuva wakagadzirirwa kune zvimwe zvinonetsa, kunyanya mumakiromita ekupedzisira emutambo. Heano mamwe mazano ekubata nekunetseka paunenge uchida uye nekupedzisa zvakasimba .