Mazano Okurovedza uye Mhanya
Nharo yeK 10K makiromita gumi kureba, iyo yakaenzana ne6.2 makilomita. Nemhaka yekuti 10K inofananidzwa semidzitiro shomanana yemugwagwa, inozivikanwa pakati pevashandi vanomhanya pamwe chete nevashamisi vanofambisa vanoda kufarira vavariro dzenguva pfupi.
Sei Tichimhanya 10K?
Zvimwe zvezvikonzero zvinowanzovhiringidzika vanhu vanomhanya mitambo 10K dzinosanganisira:
- Vakatotanga 5K uye vanoda kuzvinetsa ivo.
- Ivo vanozopedzisira vachishamisira hafu-marathon asi vanoda kuedza rwendo ruduku kutanga.
- Vari kurovedza kwehafu ye marathon kana marathon uye vanoda kuongorora maitiro avo ehutano.
- Vanoda kurova zvinyorwa zvavo pachavo .
Chii Chinobatanidzwa Mukurovedza uye Nokumhanya 10K Race?
Kune vamhanyi vanotangira, kureba kwe10K kunogona kuonekwa kunotyisa. Asi kurovedza hakusi izvo zvakasiyana nekudzidziswa kwe 5K. Zvisinei, kuwana rudzi rwe10K hakusi nyore sekutora rudzi rwe 5K. Iwe unogona kuwana imwe chete kana maviri pagore munzvimbo yako . Asi vamwe vamhanyi vanosarudza imwechete 10K iyo vanomhanya gore negore uye vanofara kuona kana vanogona kuvandudza nguva yavo gore negore.
10K Kudzidzisa Zvirongwa zveVatangisi:
Vatambi vakawanda vanotangira vanosarudza kureba 10K nokuti iri chinangwa chinogadziriswa uye kudzidziswa hakusi sekupedza nguva sehafu kana kuti yakazara marathon. Kana iwe uri mutsva pakushanda uye uchida kudzidzisa kune 10K, heino maitiro gumi ekudzidzisa madiki:
Mhanya / Famba 10K Kudzidzisa Purogiramu : Iyi chirongwa chekudzidzisa 10-vhiki gumi-gumi yakagadzirirwa vanotanga kufamba / vanofamba-famba vanoda kutamba / kufamba marudzi 10K (6.2 makiromita). Kunyange kana iwe usisiri kurovedza 10K, chirongwa ichi chichakubatsira iwe kuvaka kuvaka / kufamba kwemaminitsi makumi matanhatu. Purogiramu inofunga kuti iwe unogona kutomhanya / kufamba (pa1 min / 1 min kumhanya / kufamba mukati) kwemaminitsi makumi maviri.
10K Kudzidzisa Purogiramu Yevatsvaga : Iyi purogiramu yekudzidzisa kwevhiki masere yakagadzirirwa vatambi vatsva vanoda kusvika kumagumo emusara we10K. Inofunga kuti iwe unogona kutotanga kumhanya makiromita maviri. Kana iwe usati wambotanga kuenda, tora danho-nhanho chirongwa chekuvaka nheyo inotangira usati watanga nepurogiramu yeK 10K.
4-Svondo Kutanga 10K Kudzidzisa Purogiramu: Iyi purogiramu yemavhiki mana ndeyevatambi vanotanga vane mwedzi kugadzirira 10K yavo. Iwe unofanirwa kukwanisa kusvika kumakiromita matatu kuti utange iyi purogiramu.
6-Yekutanga Kutanga 10K Kudzidzisa Purogiramu : Kutanga iyi purogiramu yekudzidzira kwevhiki 6, iwe unofanirwa kushanda mazuva maviri pavhiki uye unogona kukwira kusvika maira maviri.
10K Kudzidzisa Purogiramu Yevatsvaga Vokutanga : Iyi purogiramu yemavhiki masere inotarirwa kune vamhanyi vanogona kumhanya makiromita matatu uye vanogona kutamba mazuva 4 kusvika ku5 pavhiki. Iwe unogona kunge usina kumhanya 10K asati, asi iwe uri kutsvaga purogiramu yakanyanya kuoma kupfuura ya 10K Beginner Schedule.
10K Kudzidzisa Vatambi Vanomhanya:
10K Kudzidzisa Purogiramu Yevamwe Vanomhanya-mhanya : Kana wakamhanya kupfuura imwe nzira yegwagwa 10K uye iwe unotarisira kuvandudza nguva yako, iwe zvechokwadi unofanira kuwedzera kukurumidza kudzidziswa kubhuku rako rekudzidzisa, kana iwe usati watova.
Iyi purogiramu yekudzidzira vhiki masere yakagadzirirwa kuti ikubatsire kumhanyira 10K yako nokukurumidza.
4-Svondo Yakaperera 10K Kudzidzisa Purogiramu: Purogiramu yekudzidzira kwevhiki 4 yakagadzirirwa vatimi vane ruzivo rwekare rwemakwikwi uye vari kutarisa kuvandudza nguva yavo 10K. Iwe unofanirwa kunyatsokwanisa kumhanya kusvika kumakiromita mashanu kuti utange purogiramu iyi.
6-Svondo Yakaperera 10K Kudzidzisa Purogiramu : Iyi purogiramu yekudzidzira kwevhiki masere ndeyevatambi vane ruzivo rwekare rwomudziva vari kutarisa kuvandudza nguva yavo 10K. Iwe unofanirwa kunyatsokwanisa kumhanya kusvika kumakiromita mana kuti utange purogiramu iyi.
10K Kurovedza Advanced Runners:
10K Kudzidzisa Purogiramu Yevashandi Vanokurumidza : Iyi purogiramu yekudzidzisa kwevhiki masere yakagadzirirwa vatambi vakakurumidza vanogona kumhanyira kusvika makiromita matanhatu zvakanaka uye vanogona kumhanya mazuva mashanu pavhiki.
4-Week Yakapfuuridza 10K Kudzidzisa Purogiramu: Purogiramu yekudzidzira kwevhiki ina yakagadzirirwa vatimi vane hutano hwekare hwe10K uye vari kutarisa kuvandudza nguva yavo. Iwe unofanirwa kunyatsokwanisa kumhanya kusvika kumamita makumi manomwe kuti utange purogiramu iyi.
6-Svondo Yakawedzerwa 10K Kudzidza Purogiramu : Unofanirwa kunyatsokwanisa kusvika kumakiromita matanhatu kuti utange chirongwa ichi chekudzidzisa 10K.
Race Day Kugadzirira:
Mashandisiro Etiquette : Kana iwe uri mutsva mukumhanya mumigwagwa yemugwagwa, ungasave uchiziva mamwe emitemo - zvose zvakataurwa uye zvisina kunyorwa. Kuti urege kudzivisa vamwe vanomhanya (uye kudzivisa kutarisa sa newbie), iva nechokwadi chekutevera mazano etikiti paunenge uri kupinda mumadzinza.
Nzira Yokufananidzira Nayo Nguva Yako 10K : Kufungisisa kuti ingakutora nguva yakareba sei kuti utange 10K? Heino nzira yekufungidzira nguva yako 10K.
Ndeipi Nguva Yakanaka ye 10K? : Kufungisisa izvo zvinonzi nguva yakanaka yejaji 10K? Heino nzira yekuziva kuti nguva yako yakafananidza kune vamwe vamhanyi.
Mazano Okutanga Kwako 10K : Kana iwe uri mutsva pakudzidzira 10K, tora mazano ekubatsira kubvisa mitsipa yako uye kukubatsira kuti unzwe wakagadzirira zuva remitambo.
Ndinofanira Kumhanyira Zuva Musati Ndasvika Race? : Unotya nezve 10K yako yekutanga? Dzokorora zvinhu izvi gumi kuti uite musati mutambo wacho usati watanga kuva nechokwadi chokuti wakagadzirira pamutambo wako mukuru wezuva.
Race Day Mazano Emugwagwa Wenyu Wokutanga Masoja : Sezvo zuva rako remakwikwi richisvika, iwe unogona kunge uine mibvunzo uye zvinetseka pamusoro pezvaunotarisira panomusi wemasikati. Kana iwe usati watsva kumhanya, heano mamwe mazano ezuva rako rekutanga.
Kushandiswa Kwemakwikwi Akasiyana-siyana : Kuita zvikanganiso pamitambo yemugwagwa kwakajairika, kunyanya kana uri mutsva kumigwagwa yepamigwagwa. Heano mamwe emakwikwi akakanganisa ezvo uye sei iwe unogona kuvadzivisa.
Nzira Yokutora Mvura kubva kuHydration Inoenda : Kubudirira kubudirira kuburikidza nemvura inomira mumugwagwa mumugwagwa kutya kunowanzo pakati pevatambi vatsva. Asi kana iwe uchiziva kuti chii chaunotarisira uye kuti ungatora sei uye kunwa mvura, iwe unotarisa sepro pro sezvaunofamba mumvura inodzika.
Mamwe Mararamiro Makuru:
Zvose Nekudzidzisa 5K Nokumhanya
Zvose Nehafu yeHarath Marathon Kudzidziswa neMakwikwi
Zvose NeMarathon Kudzidziswa neMakwikwi