Kudzidzira Schedules for Running Races
Iva nemafungiro uye unokurudzirwa zuva rehutano nekutevera izvi zvidzidzo zvidzidzo. Pasinei nokuti uri kurovedza ye 5K yako, 10K, hafu-marathon, kana marathon yakazara, uchawana hurongwa hunoita kuti uende kure uye unomhanya.
5K Kudzidzisa Mahedheni
Nharo ye 5K makiromita mashanu kureba, iyo yakaenzana nemamita makiromita matatu. Nemhaka yekuti 5K ndeimwe yemakwikwi emakwikwi emigwagwa, yakakurumbira zvikuru pakati pevatambi vanotanga avo vanoda kupinda muhope yavo yekutanga.
Vanomhanya-shanduka vanofarirawo kumhanya 5Ks kuchengetedza unyanzvi hwavo hwemabhiza hwakakosha.
Kana iwe usati watsva kumhanya, nzvimbo ye 5K inogona kuoneka inotyisa pakutanga. Zvisinei, kunyange mumwe munhu anotsvaga kumhanya anogona kuita 5K-akagadzirira mumwedzi inoverengeka.
5K Kudzidzisa Zvirongwa zveVatambi Vokutanga
5K Kudzidzisa Purogiramu Yevatsvaga : Iyi purogiramu yevhiki yechisere yekudzidzisa yakakwana kune vamhanyi vanotanga avo vanoda kuenderera mberi mahara 5K.
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4 Mavhiki ekurovedza Ungave Iwe Unofamba 2 Miles
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Nzira Yokumhanya Piramidhi Kubvira Kwenguva Kupedza Basa
Kuti uitange, unofanira kukwanisa kukwanisa kusvika 1 maira.
5K Mhanya / Famba Kudzidzira Purogiramu : Iyi purogiramu yekudzidzira vhiki masere yakagadzirirwa kune avo vanogona kumhanya kwemaminitsi mashanu panguva uye vanoda kuvaka kumhanya kwemakwikwi ose e 5K.
Dzidzisai 5K mumwedzi : Purogiramu iyi yekudzidzira yakagadzirirwa kutanga / runer walkers vanoda kuvaka kuvaka 5K mumavhiki mana.
Svondo-Svondo Inotanga 5K Kudzidzisa Purogiramu : Iyi purogiramu yevhiki yevhiki yevhiki yekutanga ndeyekuti vatangire / vanofamba vanovamba vanoda kutanga kuvaka 5K.
5K Kudzidzisa Purogiramu Yevatsvaga Vokutanga : Iyi purogiramu yemavhiki masere inotarirwa kune vamhanyi vanogona kufamba makiromita maviri zvakanaka uye vanogona kumhanya mazuva mana kusvika mashanu pavhiki.
5K Kudzidzisa Vatambi Vanomhanya
5K Kudzidzisa Purogiramu Yevamwe Vanomhanya : Iyi purogiramu yemavhiki masere inofanirwa kune vanomhanya vanomhanya 5Ks uye vari kutarisa kuti vawane zvinyorwa zvavo (PR) mu5K.
4-Mavhiki Pakati Peji 5K Kudzidzisa Purogiramu : Kana iwe ikozvino uchitanga anenge makiromita gumi nemashanu pavhiki, ino purogiramu yevhiki yevhiki 5K inofanira kukushandira iwe.
6-Mavhiki Pakati Peji 5K Kudzidza Purogiramu : Iyi chirongwa chevhiki yevhiki yekudzidzisa ndeyevatambi venguva iyo vari kushanda makiromita anenge 15 pavhiki.
5K Kudzidziswa kweVashandi Vanokurumidza
5K Kudzidzisa Purogiramu Yevashandi Vanobudirira : Iyi purogiramu yevhiki yechisere yekudzidzisa 5K ndeyevatambi vanofambira mberi vachitarisira kuvandudza nguva yavo ye 5K. Iwe unofanirwa kunge uchimhanya kwemazuva mana kusvika mashanu pavhiki uye unokwanisa kumhanya zvishoma makiromita mashanu.
4-Svondo Yakapfuuridza 5K Kudzidzisa Purogiramu : Iyi purogiramu yevhiki ye5K ndeyevatambi vane ruzivo vanomhanya mazuva masere pavhiki uye vanogona kumhanya makiromita matanhatu.
6-Svondo Yakawedzerwa 5K Kudzidza Purogiramu : Iyi purogiramu yemavhiki matanhatu ndeyevatambi vane ruzivo vanomhanya makiromita makumi maviri pavhiki.
Makiromita mashanu (kana kuti 8K) Kudzidzisa Schedules
Iko 8K (4.97 makiromita) kana kure nemakiromita mashanu ndeyekuzivikanwa pamitambo yemugwagwa. Kana iwe uchangobva kutanga kumhanya, hutambo hweK 8K isumo yakanaka yemugwagwa. Rudzi rwemamiriyoni mashanu kana 8-K nderwo chinangwa chinogona kubudirira mushure mokunge makapedza rudzi rwe 5K.
8-Svondo 8K kana 5-Maira Ekudzidzisa Kudzidzisa Vatangi : Iyi purogiramu yevhiki masere yakagadzirirwa yakagadzirirwa vatambi vatsva vanoda kusvika kumagumo ekukwikwidza kwemakiromita 8 kana mashanu. Inofunga kuti iwe unogona kutotanga kumhanya zvishoma 1 maira.
8-Svondo 8K kana 5-Maira Ekudzidzisa Makira Kwevanotanga Kutangira : Iyi purogiramu yemavhiki masere inotarirwa kune vamhanyi vasiri vadzidzisi vemitambo uye vanogona kukwira kusvika mairi makiromita kamwechete.
6-Svondo 8K kana 5-Maawa Emaawa Akadzidzira Kudzidzira : Iyi chirongwa chekudzidzisa 8K yevhiki yevhiki yakagadzirirwa vatimi venguva inenge vachida kudzidzisa kumisasa ye 8K. Inoshandawo kune chero mumhanyi ari pakati pekudzidzira kwemakiromita mashanu. Purogiramu inofunga kuti iwe unogona kutotanga kumhanya makiromita mana.
4-Svondo 8K kana 5-Mhara Yekudzidzisa Pakati Pakati Pevhiki : Iyi purogiramu yekudzidzisa 8K yevhiki yechina yakagadzirirwa vatimi venguva inenge vachida kuvaka kuvaka runhare rwemakiromita 8 kana mashanu.
Purogiramu inofunga kuti iwe unogona kutotanga kumhanya makiromita mashanu, asi iwe unotarisa kuti uwedzere kufambisa kwako uye unyanzvi hwokumhanya mberi musati waro.
6-Svondo 8K kana 5-Mile Yakadzidziswa Kudzidza Purogiramu : Iyi purogiramu yekudzidzisa 8K yevhiki yevhiki yakagadzirirwa vatambi vanofambira mberi vanoda kutsvaka kubudirira kwe 8K. Iyi purogiramu inoshandawo kune ani zvake ari mumhanyi anodzidzira kukwikwidza kwemakiromita mashanu. Purogiramu inofunga kuti iwe unogona kutotanga kumhanya makiromita matanhatu.
10K Kudzidzisa Schedules
Nharo yeK 10K makiromita gumi kureba, iyo yakaenzana ne6.2 makilomita. Nemhaka yekuti 10K ndeimwe yemakwikwi emakwikwi emigwagwa, inozivikanwa pakati pevashandi vese vanoda kukwira kubva kune 5K. Vamhanyi vanofambira mberi vanodawo kumhanya 10Ks kuti vave nechinangwa chemazuva mashomanana uye kuedza kufanana kwavo uye kusimbisa unyanzvi hwavo hwekujaira mukugadzirira maruva akawanda.
10K Kudzidzisa Zvirongwa zveVatangisi:
Mhanya / Famba 10K Kudzidzisa Purogiramu : Iyi chirongwa chekudzidzisa 10-vhiki gumi-gumi yakakwana kune vanotanga kufamba / walkers vanoda kuenderera / kufamba marudzi 10K (6.2 makiromita). Purogiramu inofunga kuti iwe unogona kutomhanya / kufamba (pa1 min / 1 min kumhanya / kufamba mukati) kwemaminitsi makumi maviri.
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A 4-Mavambo Kutanga Zvirongwa Zvokudzidzisa Kumhanyira Rimwe Mile
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Gadzirira Nguva Yaunopedza YeMakwara uye Mhanya
10K Kudzidzisa Purogiramu Yevatsvaga : Iyi purogiramu yekudzidzisa kwevhiki masere inofanirwa kune vatambi vanovamba vanoda kusvika kumagumo emusara we10K. Iko inofunga kuti iwe unogona kutotanga kumhanya makiromita maviri.
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-Svondo Kutanga 10K Kudzidzisa Purogiramu : Kutanga iyi purogiramu yekudzidzisa yevhiki yevhiki, iwe unofanira kunge uri kushanda kwemazuva mashoma pavhiki uye unogona kukwira kusvika pamakiromita maviri.
10K Kudzidzisa Purogiramu Yevashanduri Vakagadzirira: Purogiramu yemavhiki masere ndeyevatambi vanogona kufamba makiromita matatu uye vanogona kutamba mazuva mana kusvika mashanu pavhiki.
10K Kudzidzisa Vatambi Vanomhanya:
10K Kudzidzisa Purogiramu Yevamwe Vanomhanya : Iyi purogiramu yekudzidzisa kwevhiki masere yakagadzirirwa kukubatsira kuti iwe utange 10K yako nokukurumidza.
4-Svondo Yakaperera 10K Kudzidzisa Purogiramu: Purogiramu yekudzidzira kwevhiki ina yakagadzirirwa vatimi vane ruzivo rwakazotevera uye vari kutarisa kuvandudza nguva yavo ye10K. Iwe unofanirwa kunyatsokwanisa kumhanya kusvika kumakiromita mashanu kuti utange purogiramu iyi.
6-Svondo Yakaperera 10K Kudzidzisa Purogiramu : Purogiramu yekudzidzira kwevhiki yevhiki matanhatu ndeyevatambi vane ruzivo rwomunguva yapfuura avo 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 Vanokurudzira : Iyi purogiramu yekudzidzisa kwevhiki masere yakagadzirirwa vatambi vepamberi vanogona kukwira kusvika makiromita matanhatu zvakanaka uye vanogona kutamba 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.
Half Marathon Kudzidzisa Schedules
Hafu yebhoti marathon ndeye 13.1 makiromita kana makiromita 21, kana kuti hafu yemafaro emarathon (26.2 makiromita). Kana imwe mamhanyi apedza ma 5Ks uye 10Ks, vanowanzotarisa kurudzi rwehafu rwemarathon sechinangwa chavo chinotevera.
Iyo hafu ye marathon ibasa rakakurumbira pakati pemhanyi nokuti vakawanda vanozviona sechinetso chinokurudzira icho chisisiri nguva yekudya kana mumuviri kunotyisa sekudzidzira marathon yakazara.
Kana uri kufunga nezvekudzidzira kwehafu yenguva yemakwikwi, apa pane mamwe mapurogiramu ekudzidzira marathon:
Run / Walk Half Marathon Purogiramu : Iyi purogiramu yevhiki 12 yevhiki inodzidzisa marathon yakagadzirirwa kukubatsira iwe kumhanya / kufamba kusvika kumugumo wehafu yako marathon. Kutanga chirongwa ichi, iwe unofanirwa kunge wakamhanya / uchifamba kwemwedzi miviri uye unofanirwa kunge uine mileage yepamusoro yeanenge makiromita 8-10 pavhiki.
Half Marathon Kudzidzisa Purogiramu Yevatangisi : Iyi purogiramu yevhiki yechigumi nemasere yakagadzirirwa vatambi vatsva vanoda kusvika kumagumo ekukwikwidza kwemahafu marathon. Inofunga kuti iwe watotanga kumhanya makiromita anenge 8 pavhiki.
Half Marathon Kudzidzisa Purogiramu yeVatambi Vekutanga : Iyi purogiramu yemavhiki 12 ndeyevatambi vanogona kufamba makiromita mana uye vanogona kumhanya mazuva mana kusvika mashanu pavhiki. Iwe unogona kunge usati wambotora hafu marathon mberi, asi iwe uri kutsvaga purogiramu inonyanya kuoma kupfuura iyo hafu marathon Mutanga Wakatanga.
Half Marathon Kudzidzisa Purogiramu Yevamwe Vanomhanya : Iyi purogiramu yekudzidzira kwevhiki 12 ichakubatsira iwe kuti uite hako yehafu yenguva marathon. Kutanga chirongwa ichi, iwe unofanirwa kunge uchitanga maminetsi makumi matatu kusvika makumi matanhatu pazuva, anenge mazuva mashanu pavhiki.
Half Marathon Kudzidzisa Purogiramu Yevashandi Vanokurudzira : Iyi purogiramu yekudzidzira marathon ndeyevatambi vane ruzivo rwakareba runoita ruzivo. Usati watanga iyi mavhiki gumi nemaviri ekudzidzisa, iwe unofanirwa kukwanisa kufamba makiromita masere uye unokwanisa kukwanisa mazuva mashanu pavhiki.
Marathon Kudzidzisa Mahedheni
Marathon ndeye 26.2 makiromita, kana makiromita 42. Iwe usati waedza kumhanya marathon, iwe unofanirwa kuisa hwaro hwemhepo nekushanda mazuva mashoma pavhiki kwemwedzi mitatu kusvika kumatanhatu. Kana iwe usati wambomhanya nhangemutange kare, iyo pfungwa yakanaka yekudzidzira uye kumhanya nhangemutambo shomanana kuti uwane ruzivo rwemakwikwi uye kusimbisa chivimbo chako pamusoro pekushanda. Iwe unofanirwawo kufunga nezvemibvunzo iyi pamusoro pekudzidzira marathon usati wanyoresa marathon.
Kutevedzera purogiramu yekudzidzira marathon ichakubatsira iwe kugadzirira zvakanaka munhangemutange, usadzikuvara, uye uine chivimbo chokuti iwe uchapedza. Ichakuchengetedza iwe kuti uwedzere mukati memwedzi mina kusvika shanu yaunoda kugadzirira munhangemutange.
Heano mamwe marongwa ekudzidzisa marathon:
Run Run / Walk Marathon Purogiramu Yekudzidzisa : Vakawanda venguva yekutanga vanoedza kushandisa nzira yekufamba-famba kuti vaende kumucheto wokupedzisira. Iyi purogiramu yekudzidzira marathon yemasvondo 20 yakagadzirirwa kukubatsira iwe kumhanya / kufamba kusvika kumugumo we marathon yako.
Kutanga Marathon Purogiramu Yekudzidzisa : Purogiramu iyi inotarirwa kumavambo ekutanga. Kutanga iyi chirongwa chekudzidzisa marathon kwemavhiki makumi maviri, iwe unofanira kunge uine makiromita anenge gumi nemaviri pavhiki.
22-Mavambo Mutanga Marathon Purogiramu Yokudzidzisa : Iri purogiramu yakafanana neurongwa hunotangira, asi inokupa mavhiki mashoma ekudzidzisa.
Purogiramu Inotanga Marathon Purogiramu Yekudzidzisa : Iyi purogiramu yekudzidzira marathon yemakore makumi maviri nemakumi maviri yakagadzirirwa vatambi vanogona kutamba zvakanaka mumakiromita mana uye vari kutamba mazuva mana kusvika mashanu pavhiki.
Inyanzvi yeMarathon Marathon Sangano Rokudzidzisa : Iyi purogiramu yekudzidzira marathon yemasvondo gumi nemasere inotarirwa kune vamhanyi vari pakati vari kutotanga marathon, iye zvino vanomhanya mazuva mashanu pavhiki, uye vanogona kukwira kusvika makiromita matanhatu panguva.
Purogiramu Yakawedzerwa Marathon Yokurovedza : Iyi purogiramu yekudzidzira marathon yemasvondo gumi nemasere inotarirwa kune vanomhanyisa vanomhanya vane ruzivo rwemarathon vanogona kukwira kusvika mairi makiromita zvakanaka uye vari kushanda mazuva mashanu pavhiki.