Gadzirira Kugadzirira Half Marathon mumasvondo gumi nemaviri
Iwe wakatotanga kutora chikamu chimwe chehafu marathon (13.1 makiromita) rwendo rwemugwagwa, kana iwe wakatora 5K kana 10K uye wakagadzirira kurwisana nehafu ye marathon. Kana mutevedzeri wemutambo wehafu yenguva yekuronga marathon achiita seine nyore kana kuti pakati pehafu yenguva ye marathon rinoratidzika rakaoma zvikuru, edza izvi 12-vhiki yakatanga kutanga nharo marathon nguva (ona chati iri pasi).
Iyi purogiramu inofanirwa kune vamhanyi vanogona kufamba makiromita mana zvakanaka uye vanogona kutamba mazuva 4 kusvika ku5 pavhiki.
Mazano pamusoro pemaitiro:
Muvhuro neChishanu: Muvhuro neChishanu vanowanzozorora mazuva . Usakanganwa mazuva ekuzorora - izvo zvakakosha kuti iwe uwanezve nekudzivirira kukuvadza . Mishonga yako inovaka nekugadzirisa ivo pachavo mumazuva enyu ezororo. Iwe hausi kuzowana simba rakawanda uye uri kuwedzera mungozi yako yekukuvara kana iwe usingatori mazuva ekuzorora.
Chipiri neMugovera: Mushure mokudziya , famba nenzira yakasununguka ye mileage yakasarudzwa.
Zvitatu: Ita basa rekudzidzira-cheta (CT) basa (zvakadai sebhaji kana kushambira) pamusana pekuedza kuenzanisa kwemaminitsi 45 kusvika ku50.
Vhiki China: Pakupera kwevhiki 4, iwe unotanga kukwikwidza kumhanya. Mushure mekufamba kwemaira-maire-up (WU), mhanya kune imwe nzvimbo yakaratidzwa pamutambo wako wehafu-marathon. Zvadaro famba cooldown yemiraira imwe (CD) paunenge uri nyore, kutaurirana. Kana iwe usingazivi kuti hafu yako marathon inomhanya ndeipi, enda kumhanya iwe waunofunga kuti unogona kubata pamakiromita 13.1.
MaSvondo: MaSvondo vari kushanda mazuva ekuzorora. Mhanya pazviri nyore (EZ), mukana wekutenderera kuti ubatsire kusunungura misungo yako.
Cherechedza:
Iwe unogona kushandura mazuva kuti uwane purogiramu yako. Saka, kana iwe uchida kushanda paMuvhuro kana Chishanu, zvakanaka kuti uchinje zuva rokuzorora kwezuva runomhanya.
Yakafambiswa Pakutanga Half-Marathon Kudzidzisa Purogiramu
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | Zorora | 3 mi | CT | 4 mi | Zorora | 4 mi | 2.5 mi EZ |
| 2 | Zorora | 3 mi | CT | 4 mi | CT | 5 mi | 2.5 mi EZ |
| 3 | Zorora | 3.5 mi | CT | 5 mi | Zorora | 6 mi | 3 mi EZ |
| 4 | Zorora | 3.5 mi | CT | 1 mi WU / 1 mi race race / 1 mi CD | Zorora | 7 mi | 3 mi EZ |
| 5 | Zorora | 4 mi | CT | 1 mi WU / 1.5 mi race race / 1 mi CD | Zorora | 8 mi | 3.5 mi EZ |
| 6 | Zorora | 4 mil | CT | 1 mi WU / 2 mi race race / 1 mi CD | Zorora | 9 mi | 3.5 mi EZ |
| 7 | Zorora | 4 mi | CT | 1 mi WU / 2.5 mi race race / 1 mi CD | Zorora | 10 mi | 3.5 mi EZ |
| 8 | Zorora | 4.5 mi | CT | 1 mi WU / 3 mi race race / 1 mi CD | Zorora | 8 mi | 4 mi EZ |
| 9 | Zorora | 5 mi | CT | 1 mi WU / 3 mi race race / 1 mi CD | Zorora | 10 mi | 3 mi EZ |
| 10 | Zorora | 4.5 mi | CT | 1 mi WU / 4 mi race race / 1 mi CD | Zorora | 12 mi | 3 mi EZ |
| 11 | Zorora | 4 mi | CT | 1 mi WU / 2 mi race race / 1 mi CD | Zorora | 5 mi | 2.5 mi EZ |
| 12 | Zorora | 1 mi WU / 1.5 mi race race / 1 mi CD | 30 maminitsi | Zorora | Maminitsi makumi maviri | Race Day! | Zuva Rokuzorora! |