Dzidzisai Marathon Yenyu Yokutanga
Congratulations pamusoro pechisarudzo chako chekudzidzira kwemutambo wako wokutanga! Iyi purogiramu yekudzidzira (ona tafura iri pasi apa) yakakwana kumhanya anomhanya uye yekutanga-marathoner ane chinangwa chokupedzisa rudzi rwemamiriyoni 26.2. Kutanga iyi purogiramu yekudzidzira marathon, iwe unofanirwa kunge uchimhanya kwemwedzi mitanhatu uye unofanirwa kuva nemirairo yepamusoro yemakiromita 12 kusvika kune gumi pavhiki.
Kurovedza marathon ibasa guru, saka zvakakosha kufungisisa zvakajeka pamusoro pezvinobatanidzwa nekudzidziswa. (Onai: "Ndiri Kugadzirira Kudzidzisa uye Kuramba Marathon?" )
Kana iri purogiramu iri pasi inoratidzika nyore kwazvo kwauri, edza izvi zvakatanga pamba marathon purogiramu kana chengetedza mamwe marathon ekudzidzisa maitiro ezvimwe zvingasarudzwa.
Kana iwe usati watova muviri, shanyira chiremba wako kuchipatara kuti udzidzise marathon.
Kutanga Nayo Purogiramu Yokurovedza
Hezvino zvaunotarisira vhiki imwe neimwe panguva yako yekudzidzira marathon:
Muvhuro: Muvhuro misi yose mazuva ekuzorora . Zororo rakakosha kuti iwe uwanezve nekudzivirira kukuvara kwekukuvara , saka usakanganwa mazuva ekuzorora.
Chipiri neChishanu: Mushure mekudziya kwenyu , simhanyai pamwero wakaenzana (zvishoma kukurumidza kudarika nguva yako yakareba yepamhanho) kune mileage yakasarudzwa. Gara pasi uye tambanudza mushure mokumhanya kwako.
Zvitatu neChishanu: Ita basa rekudzidzira-cheta (CT) basa (bhasika, kushambi, elliptical trainer, nezvimwewo) pazviri nyore kusvika kumeso kwemaminitsi 30 kusvika ku45.
Zvinobatsirawo kuita chidzidzo chekudzivirira simba kwemuviri kamwechete pavhiki. Kana iwe uchinzwa uine usimbe kana urombo paChishanu, tora zuva rokuzorora. Zvakakosha kuti iwe unonzwa wakasimba neMugovera nguva refu.
Mugovera: Iri ndiro zuva rekufamba kwenguva kwenguva refu. Runza mileage yakasarudzwa pane nyore, kukurukurirana .
Shandisa kufema kwako semutungamiri wako. Iwe unokwanisa kukwanisa kufema zviri nyore uye utaure mumishanduro yakakwana zvakanyatsogadzikana munguva yako yakareba.
MaSvondo: Iri ndiro zuva rekugadzirisa zuva. Nguva yako shomanana inofanira kunge iri nyore (EZ), yakagadzikana kufamba, iyo inobatsira kusunungura misungo yako.
Cherechedza: Unogona kushandura mazuva kuti uwane purogiramu yako. Iva nechokwadi chekuti haufaniri kuita maviri zvakasimba kana kuti kwenguva yakareba kushanda mazuva maviri mushure.
Marginners 'Marathon Kudzidzisa Purogiramu
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | Zorora | 3 mi | CT | 3 mi | Zorora | 4 mi | 3 mi EZ |
| 2 | Zorora | 3 miles | Zorora | 3 mi | CT kana Zororo | 5 mi | 3 mi EZ |
| 3 | Zorora | 3 mi | CT | 4 mi | CT kana Zororo | 6 mi | 3 mi EZ |
| 4 | Zorora | 3 mi | Zorora | 4 mi | CT kana Zororo | 4 mi | 3 mi EZ |
| 5 | Zorora | 4 mi | CT | 4 mi | CT kana Zororo | 6 mi | 3 mi EZ |
| 6 | Zorora | 4 mil | CT | 4 mi | CT kana Zororo | 8 mi | 3 mi EZ |
| 7 | Zorora | 4 mi | CT | 4 mi | CT kana Zororo | 10 mi | 3 mi EZ |
| 8 | Zorora | 4 mi | CT | 4 mi | CT kana Zororo | 8 mi | 3 mi EZ |
| 9 | Zorora | 4 mi | CT | 4 mi | CT kana Zororo | 12 mi | Zorora |
| 10 | 4 mi EZ | 4 mi | Zorora | 4 mi | CT kana Zororo | 10 mi | 3 mi EZ |
| 11 | Zorora | 4 mi | CT | 4 mi | CT kana Zororo | 14 mi | 3 mi EZ |
| 12 | Zorora | 5 mi | CT | 5 mi | CT kana Zororo | 10 mi | 3 mi EZ |
| 13 | Zorora | 4 mi | CT | 5 mi | CT kana Zororo | 16 mi | 3 mi EZ |
| 14 | Zorora | 4 mi | CT | 5 mi | CT kana Zororo | 12 mi | 3 mi EZ |
| 15 | Zorora | 4 mi | CT | 5 mi | CT kana Zororo | 18 mi | Zorora |
| 16 | 3 mi EZ | 5 mi | Zorora | 6 mi | CT kana Zororo | 12 mi | 3 mi EZ |
| 17 | Zorora | 4 mi | CT | 6 mi | CT kana Zororo | 20 mi | 3 mi EZ |
| 18 | Zorora | 4 mi | CT | 4 mi | CT kana Zororo | 12 mi | 3 mi EZ |
| 19 | Zorora | 3 mi | Maminitsi makumi maviri | 3 mi | CT kana Zororo | 8 mi | 3 mi EZ |
| 20 | Zorora | 2 mi | Maminitsi makumi maviri | Zuva Rokuzorora | Maminitsi makumi maviri | Race Day! | Zuva Rokuzorora! |
FAQs About Marathon Kudzidzisa
- Ndinofanira Kuchinjisa Rini Zvitsva Zvangu?
- Ndinofanira Kuramba Nenguva yeMarathon Ndisati Ndamhanyira Marathon Yakazara Here?
- Zvinotora Nguva Yakadii Kutamba Marathon?
- Ndeipi Zvakanaka Kutamba Nokurwadziwa?
- Ndinofanira Kudya Usati Ndamhanya Kana Race?
- Zviri nani here kumhanya kunze kana paTreadmill?
- Chii Kana Ndichifanira Kubvisa Kudzidzira?
- Ndinofanira Kunwa Imidziyo Mitambo Panguva Yangu Inomhanya Here?
- Ndinofanira Kudya Panguva Yangu Inomhanya Here?
- Ndingaita Sei Kuti Ndisanzwa Ndine Chido Nguva Yose?
- Ndinorega Sei Kurova Rusvingo?
- Ndingaita Sei Kuti Ndisadzivirire Misumbu Yemakumbo?
- Sei Ndichimhanya Kwangu Murefu-refu 20 Miles?
- Ndingaita Sei Kuti Ndirege Kudzika Kubhadharo Munguva Inomhanya?
- Nzira Yokugadzirisa Sei Pamberi Marathon
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