Dzidzira Kutya Wako Wokutanga 10K
Iko 10K (6.2 makiromita) kureba kunonyanya kufarirwa nevatambi vemutambo, kunyanya avo vakaita boka re 5K, asi havanzwi kuti vakagadzirira kutora hafu-marathon.
Pasi pane mavhiki masere ekudzidzisa kurovedza kuti ubatsire kukuendesa kumugumo. Iko inofunga kuti iwe unogona kutotanga kumhanya makiromita maviri.
Kana iwe usati wambotanga kufamba, tevera danho-nhanho chirongwa chekuvaka nheyo yakasimba .
Kana uri kutsvaga chirongwa chekufamba / kufamba, edza iyi kutamba / kufamba marangiro ekudzidzisa 10K . Kana iyi purogiramu ichiita seyo nyore kwazvo kwauri, edza purogiramu yakatanga 10K purogiramu .
Kana iwe usina kunge uine muviri munguva pfupi yapfuura, shanyira unyanzvi hwehutano hwako kuti ujekese kuti uite . Usakanganwa kudziya usati watanga, uye kupedzisa yako kumhanya nechitonhorera pasi uye kutambanudza.
Mazano pamusoro pemaitiro:
Misivhuro neChishanu: Muvhuro neChishanu ndezororo dzemazuva. Zororo rakakosha kuti iwe uwanezve nekudzivirira kukuvara kwekukuvara , saka usakanganwa mazuva ekuzorora. Mishonga yako inovaka uye inozvigadzirisa pachako mumazuva ako ezororo. Saka kana iwe uchimhanya zuva rimwe nerimwe usina kutora mazuva, hauzooni zvakawanda zviri nani. Zvakakoshawo dzimwe nguva kuvhara mupfungwa kubva pakushanda. Kana iwe uchimhanya zuva rega rega, unogona kupiswa kana kukuvadzwa nokukurumidza zvikuru.
Chipiri neChishanu: Mhanyai paunofara, mutauriro wekukurukurirana kune mileage yakasarudzwa.
Iwe unofanirwa kutaura uye kufema nyore nyore pakarepo. Kana kufema kwako kuchibuda kunze kwekutonga, unofanira kunonoka kufamba kwako kana kutora kufamba. Kana iwe uchinzwa uchifara munguva yekupedzisira maira, tora rutsoka ruduku kuitira kuti iwe unomhanya paunotarisira 10K rutsoka rwendo.
Mugovera: Iyi ndiyo nguva yako yakareba.
Mushure mekudziya, shandisa paunofara, unofambidzana nekutaurira mileage yakasarudzwa.
Kana uri kumhanya panze, uye iwe hauzive kuti uri kure zvakadini, iwe unogona kuverenga mileage kuburikidza nekushandisa nzvimbo dzakadai seMapMyRun.com, purogiramu inobatsira se RunKeeper, kana kutarisa GPS.
Zvitatu: Ita basa rekurovererwa (CT) basa (bhasikoro, kushambira, elliptical mudzidzisi) pazviri nyore kuedza kuedza kwemaminitsi 30 kusvika ku40. Simba-kurovedza kunobatsira zvikuru kuti uwedzere kusimba uye kuwedzera kukuvadza-kusagadzikana. Kana uri kunzwa uine usimbe kana urombo, tora zuva rokuzorora.
MaSvondo: Iri ndiro zuva rekugadzirisa zuva. Mhanya yako inofanira kunge iri nyore, yakanyarara, iyo inobatsira kusunungura misungo yako. Kana, iwe unogona kuita runomhanya-famba / kufamba kune imwe nguva inoratidzirwa yenguva kana kutsika-chitima.
Cherechedza:
Iwe unogona kushandura mazuva kuti uwane purogiramu yako. Saka kana iwe wakabatikana pane rimwe zuva uye unosarudza kuita basa paMuvhuro kana Chishanu, zvakanaka kuti uchinje zuva rokuzorora kwezuva runomhanya.
Beginner Runners '10K Kudzidzisa Purogiramu
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | Zorora | 1.5 m mhanya | CT kana Zororo | 1.5 m mhanya | Zorora | 2 m mhanya | 25-30 min run kana CT |
| 2 | Zorora | 2 m mhanya | CT kana Zororo | 2 m mhanya | Zorora | 2.5 m kumhanya | 25-30 min run kana CT |
| 3 | Zorora | 2.5 m kumhanya | CT kana Zororo | 2 m mhanya | Zorora | 3.5 m kumhanya | 30-35 min run kana CT |
| 4 | Zorora | 2.5 m kumhanya | CT kana Zororo | 2 m mhanya | Zorora | 3.5 m kumhanya | 35 min run or CT |
| 5 | Zorora | 3 m mhanya | CT kana Zororo | 2.5 m kumhanya | Zorora | 4 m kumhanya | 35-40 min run or CT |
| 6 | Zorora | 3 m mhanya | CT | 2.5 m kumhanya | Zorora | 4.5 m mhanya | 35-40 min run or CT |
| 7 | Zorora | 3.5 m kumhanya | CT | 3 m mhanya | Zorora | 5 m mhanya | 40 min kumhanya kana CT |
| 8 | Zorora | 3 m mhanya | CT kana Zororo | 2 m mhanya | Zorora | Zorora | 10K Race! |
FAQs About Race Training
Iwe unogona kuva nemibvunzo yakawanda uye zvinetso paunenge wakagadzirira 10K yako. Wana mhinduro dzemibvunzo inowanzouya apo vamhanyi vari kudzidzira marudzi gumi.
- Ndinofanira Kuchinjisa Rini Zvitsva Zvangu?
- Ndeipi Zvakanaka Kutamba Nokurwadziwa?
- Ndinofanira Kudya Usati Ndamhanya Kana Race?
- Zviri nani here kumhanya kunze kana paTreadmill?
- Chii Kana Ndichifanira Kubvisa Kudzidzira?
- Ndingaita Sei Kuti Ndirege Kudzika Kubhadharo Munguva Inomhanya?
- Ndiri Kubvumidzwa Kufamba Pakati Pevanhu?
Race Day Tips
Unotya kuti utange 10K? Wana mazano pakumhanya nhangemutange yakabudirira.
- Mazano Ekutamba Kwako Kwekutanga 10K
- Mazano Okubata Nekutanga-Race Jitters
- Mafungiro Epfungwa Kuti Awane Nenzira
- Kushandiswa Kwemakwikwi Akasiyana-siyana Okudzivisa
- Nzira Yokutora Mvura Kubva Zviteshi Zvekubatsira
- Road Race Etiquette Tips
- Ndinofanira Kuramba Zuva Rasati Rwa Race?
- Maitiro Aungaita Neboka Muvanhu
- Nzira yekushandisa Porta-Potties paRace Day