12-Svondo ronga kuronga yako yakanakisisa yehafu marathon
Saka iwe uri mumhanyi ane ruzivo uye uri kutarisira kutora hafu yako marathon (13.1 makiromita) kudzidzisa kusvika kune imwe inotevera. Shandisa iri purogiramu yekudzidzira vhiki gumi nembiri kuti ikubatsire kutarisa zvinyorwa zvako (PR) mune imwe nguva yehafu marathon.
Ndiyo Half Marathon Purogiramu Yokudzidzisa Yakakunakira Here?
Kutanga urongwa urwu, iwe unofanirwa kunge uchitamba anenge mazuva mashanu pavhiki uye unogona kukwira kusvika mairi makiromita zvakanaka.
Kana iwe usina kukwira kune izvozvo, unogona kuedza kuedza pakati pehafu-marathon purogiramu .
Half-Marathon Kudzidzisa Purogiramu Yevashandi Vanokurumidza
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | CT | 35 min tempo | Zorora | 5 mi | Zorora | 7 mi | 3 mi EZ |
| 2 | CT | 6 x 400 IW | Zororo kana CT | 35 min tempo | Zororo kana CT | 9 mi | 3 mi EZ |
| 3 | CT | 35 min tempo | Zororo kana CT | 5 mi | Zorora | 10 mi | 3 mi EZ |
| 4 | CT | 4 x 800 IW | Zororo kana CT | 40 min tempo | Zorora | 8 mi | 3.5 mi EZ |
| 5 | CT | 6 hill repeats | CT | 35 min tempo | Zorora | 9 mi | 3.5 mi EZ |
| 6 | CT | 7 hill repeats | CT | 40 mi tempo run | Zorora | 11 mi | 3 miles EZ |
| 7 | CT | 8 x 400 IW | Zororo kana CT | 40 min tempo | Zorora | 13 mi (ekupedzisira 3 panhanho dzinomhanya) | 4 mi EZ |
| 8 | CT | 5 x 800 IW | Zororo kana CT | 35 min tempo run | 3 miles EZ | Zorora | 10K kurwisa |
| 9 | CT | 8 gomo rinodzoka | Zororo kana CT | 45 min tempo | Zorora | 10 mi | 4 mi EZ |
| 10 | CT | 7 x 400 IW | Zororo kana CT | 35 min tempo | Zorora | 14 mi (yekupedzisira 4 panhanho dzemakwikwi) | 4 mi EZ |
| 11 | CT | 40 min tempo | Zorora | 4 mi race race | Zorora | 5 mi | 3 mi EZ |
| 12 | Zorora | 4 mi | 30 maminitsi 10K pace | 3 mi | Zorora | Maminitsi makumi maviri | Race Day! |
Tsanangudzo yeHalf Marathon Training Schedule
Kuyambuka-kudzidzisa (CT): Mabasa ekurovedza muviri anokubvumira kupa mitezo yako uye kumhanya kwemisungo kupumha uchiri kushanda pa cardio yako.
Apo purogiramu inoda CT, ita basa re cardio kunze kwekumhanya (motokari, kushambira, elliptical mudzidzisi) pamusana pakati pemaminitsi 45 kusvika 60. Iwewo unobatsirwa nokuita maminitsi gumi nemashanu ekudzidzisa-simba kaviri vhiki imwe neimwe.
Tempo Run: Tempo inokubatsira kuti uwedzere vanaerobic chikumbaridzo chako, icho chinonyanya kukosha kumhanya.
Kwemaminitsi makumi mana emitambo yekutamba, somuenzaniso, tanga iwe kumhanya nemaminitsi mashanu kusvika kumatatu ekutsvaira nyore, zvino ramba uchiita nemaminitsi gumi nemakumi maviri ekumhanya pakureba kwemaminitsi gumi zvishoma kudarika 10K yako. Pedza nemaminitsi mashanu kusvika kune gumi ekudzikama pasi. Kana iwe usingazivi kuti 10K yako inofambisa chii, famba nenzira yakanzwika "zvakanyatsooma."
Nguva yekushanda (IW): Mushure mekudziya-mhanya, mhanya mamita 400 (rimwe ruvara ruchipoteredza maitiro akawanda) rakaoma, ipapo pora nekukwira kana kufamba mamita 400. Somuenzaniso, 3 x 400 yaizove mitatu yakaoma mazana mana, ine mamiriyoni 400 ekudzorera mukati. Kwemamita 800 mamita, famba mamita 800 (mairi maviri akapoteredza maitiro akawanda) pamakwikwi ako e 5K uye ipapo udzoke mamita 800 pakati pezvenguva.
Zororo: Zororo rakakosha pakuita kwako nekudzivirira nekukuvara nekukuvara , saka usakanganwa mazuva ekuzorora . Mishonga yako inovaka uye inozvigadzirisa pachako mumazuva ako ezororo. Chishanu, zuva rakanaka rekuzorora, sezvaunenge wakamboita musi weChishanu uye uchava nemakore ako akawanda pane vhiki neMugovera.
Mugovera nguva refu inomhanya: Mushure mekunge udziya , famba nenzira yakasununguka ye mileage yakasarudzwa. Iva nechokwadi chokuti iwe unotonhora pasi uye tambanudza mushure mokunge iwe uchitanga. Kana vakawanda vekumhanya kwenyu vari mumugwagwa, uye iwe hauzivi kuti uri kure zvakadini, iwe unogona kuverenga mileage kuburikidza uchishandisa zvinhu zvakadai seMapMyRun.com.
Kana, iwe unogona kugara uchifambisa nzira yako mumotokari yako mberi kwenguva uye uyera mileage uchishandisa motokari yako odometer.
MaSvondo: Iri ndiro zuva rekugadzirisa zuva. Kuramba kwako kunofanira kunge kuri nyore (EZ), kufamba kwakanaka, kunobatsira kusunungura misungo yako uye kuwana muviri wako nepfungwa zvinoshandiswa kumhanya pamakumbo aneta.
Tune-up Race: Iyi purogiramu inokurudzira rudzi rwemapuraneti 10K paSvondo 8 kuitira kuti iwe unogona kudzidzira kutambira uye uwane pfungwa yehutano hwako. Kana iwe usingakwanisi kuwana rudzi rwe10K muvhiki, iwe unogona kuita rwendo ruduku ruduku, kana kuti ruite pavhiki 9 kana 10.
Kushandura Mazuva: Unogona kushandura mazuva kuti uwane purogiramu yako.
Kana iwe wakabatikana rimwe zuva, zvakanaka kuti uchinje zuva rokuzorora kwezuva runomhanya.