Iyi purogiramu yevhiki yechisere yekudzidzisa 5 yakagadzirirwa kumhanya / vanofamba vanoda kuvaka kuvaka runhare re 5K (3.1 makilomita). Purogiramu inofunga kuti iwe unogona kutomhanya / kufamba (pamaminitsi mashanu / 1 min kumhanya / kufamba kwemazuva) kwemaminitsi makumi matatu. Kana iwe usina kumbomhanya kana kumhanya / kufamba mberi, unogona kutanga kutanga nemavhiki matatu kusvika kune 30-Minute Running Habit program . Kana iwe ukwanisa kutotanga kufamba zvakanaka makiromita imwe chete, iwe unogona kuedza panzvimbo iyi edza Mutambo Wekudzidzisa Wokutanga weKu 5K kana iri 4-Week 5K Kudzidza Purogiramu .
Kana iwe usina kunge uchangobva kuitika mumuviri, enda kunechiremba wako kuti ujekese kuti uite.
Mazano Pamusoro peKutevedzwa Purogiramu
Iyi purogiramu inomhanya / kufamba kune imwe nguva purogiramu yekushanda, saka mamwe emitemo yako yekushandira icharatidzwa munguva yekufamba / kufamba. Nhamba yekutanga inoratidzwa ichave yakawanda yemaminitsi ekumhanya uye nhamba yechipiri ndiyo mwero wokufamba. Saka, somuenzaniso, 5/1 zvinoreva kumhanya kwemaminitsi mashanu, zvino famba kwemaminiti 1.
Iwe unotanga kutanga umwe neumwe kumhanya nemaminitsi mashanu ekudziya- kutsika kana kuti jog inononoka. Pedzisa nemugwagwa we5-10-10 unotonhorera pasi kana kuti jog.
Iwe haufaniri kuita yako inomhanya pamazuva chaiwo; Zvisinei, iwe unofanira kuedza kusashamisira mazuva maviri mushure. Zviri nani kutora zuva rezororo kana kuti kudzidzira-kudzidzisa mumazuva ari pakati pekumhanya. Kudzidziswa-Muchinjikwa kunogona kufamba, kutengesa mabhasi, kutamba, kushambira, kana chimwe chinhu chipi zvacho (kunze kwekumhanya) chaunofarira.
Vhiki 1:
Zuva 1: 5/1 x 5 (5 maminitsi anotsemuka, 1 miniti kufamba x 5, kwemakumi matatu emaminiti)
Zuva 2: Zorora
Zuva 3: 5/1 x 5
Zuva 4: 40-45 min kupfuura-kudzidziswa
Zuva 5: Zorora
Zuva 6: 6/1 x 5
Zuva re7: Zororo kana 30 min kufamba
Vhiki 2:
Zuva 1: 7/1 x 4
Zuva 2: Zorora
Zuva 3: 7/1 x 4
Zuva 4: 40-45 min kupfuura-kudzidziswa
Zuva 5: Zorora
Zuva 6: 8/1 x 4
Zuva re7: Zororo kana 30 min kufamba
Vhiki 3:
Zuva 1: 9/1 x 3
Zuva 2: Zorora
Zuva 3: 10/1 x 3
Zuva 4: 45 min kupfuura-kudzidziswa
Zuva 5: Zorora
Zuva 6: 11/1 x 3
Zuva re7: Zororo kana 30 min kufamba
Vhiki 4:
Zuva 1: 12/1 x 3
Zuva 2: Zorora
Zuva 3: 14/1 x 2
Zuva 4: 45 min kupfuura-kudzidziswa
Zuva 5: Zorora
Zuva 6: 15/1 x 2
Zuva re7: Zororo kana 30 min kufamba
Svondo 5:
Zuva 1: 16/1 + 12 min
Zuva 2: Zorora
Zuva 3: 18/1 + 10 min mhanya
Zuva 4: 45 min kupfuura-kudzidziswa
Zuva 5: Zorora
Zuva 6: 20/1 + 10 min mhanya
Zuva re7: 30 min kupfuura-kudzidziswa
Svondo 6:
Zuva 1: 23/1 + 5 min mhanya
Zuva 2: Zorora
Zuva 3: 24/1 + 5 min mhanya
Zuva 4: 45 min kupfuura-kudzidziswa
Zuva 5: Zorora
Zuva 6: 25/1 + 5 min mhanya
Zuva re7: 30 min kupfuura-kudzidziswa
Vhiki 7:
Zuva 1: Mhanya maminitsi 26
Zuva 2: Zorora
Zuva 3: Mhanya maminitsi 28
Zuva 4: 45 min kupfuura-kudzidziswa
Zuva 5: Zorora
Zuva 6: Mhanya 30 maminitsi
Zuva re7: 30 min kupfuura-kudzidziswa
Svondo 8:
5K yako yekutanga yevhiki ino! Edza kuitora zvishoma zvishoma vhiki ino, kuitira kuti iwe ugare wakachengeteka we 5K yako. Rombo rakanaka!
Zuva 1: Mhanya 25 min
Zuva 2: 30 min kupfuura-kudzidziswa
Zuva 3: Mhanya 20 min