Wakatora marathon yako inotevera here? Kana iwe waita zvinopfuura rimwe marathon, iwe watotanga kushanda mazuva mashanu pavhiki, uye iwe unogona kutamhanya kusvika mairi makiromita zvakanaka, ino nguva ye marathon yakareba ingave yakanaka kwauri. Tarisa purogiramu (ona chati iri pasi) uye ona zvaunofunga. Kana zvichiita sokuti zvingave zvakaoma zvikuru ikozvino, edza iyi Intermediate Marathon Schedule .
Nhaurwa pamusoro pemaitiro e marathon:
Mupambano-kudzidzisa (CT): Basa rekudzidzira- kuruka rinokubvumira kupa mitezo yako uye kumhanya kwemisungo kuputsika, uchiri kushanda pa cardio yako. Apo purogiramu inoda CT, ita basa re cardio kunze kwekumhanya (motokari, kushambira, elliptical mudzidzisi) pakuedza kusinganisa kwemaminitsi 45 kusvika 60.
Tempo Run: Tempo inokubatsira kuti uwedzere vanaerobic chikumbaridzo chako, icho chinonyanya kukosha kumhanya. Kwemaminitsi makumi mana emitambo yekutengesa, somuenzaniso, tanga kumhanya kwako nemaminitsi mashanu kusvika ku10 ezvokushanda nyore, zvino rambai nemaminitsi gumi nemaminetsi makumi maviri ekumhanyira anenge anenge 10K. Pedza nemaminitsi mashanu kusvika kune gumi ekudzikama pasi. Kana iwe usingazivi kuti 10K yako inofambisa chii, famba nenzira yakanzwika "zvakanyatsooma."
Strength-train: Shandisa maminitsi makumi maviri nemakumi maviri zvichiita muviri wakadzika uye kusimbisa kusimba. Heano zvimwe zviitiko zvekudzidzisa simba-kudzidzisa .
Nguva yekushanda (IW): Mushure memaminitsi gumi ekudziya, shandisa nguva yakasarudzwa paRace Pace (ona pasi apa), uye dzoka zvakare nekushanda kwemaminetsi maviri musati watanga nguva inotevera.
Pedza nguva dzakapedzana nemirairo yemaminitsi gumi.
Nhanyo iri nyore (EP): Iyi inomhanya inofanirwa kuitwa pamutambo wakaoma, wakasununguka. Unofanirwa kufema nekutaura nyore nyore. Izvi ndizvowo nguva yako yakareba (Mugovera) pakarepo.
Race Pace (RP): Iyi inomhanya (kana zvikamu zvekumhanya) inofanira kuitwa pamutambo wako unofungidzirwa marathon (RP).
Kana iwe usingazivi kuti marathon yako inomhanya sei, wedzera maawa 30-45 pamakiromita kusvika kumahafu ako-marathon. Iwe unogonawo kushandisa nguva yekupedzisira yemakwikwi kuti uone kuti iwe unofungidzirwa kuti marathon nguva yakadini yaizova.
Zororo: Zororo rakakosha kuti iwe uwanezve nekudzivirira kukuvara kwekukuvara . Mishonga yako inovaka nekugadzirisa ivo pachavo mumazuva enyu ezororo. Kumhanya zuva rimwe nerimwe kunogona kutungamirira kukuvara nekukurumidza. Lvanosi zuva rakanaka rekuzorora, sezvaunenge wakamhanya musi weChishanu uye uchange uine nguva yakareba zuva rakatevera.
Cherechedza: Unogona kushandura mazuva kuti uwane purogiramu yako. Kana iwe wakabatikana rimwe zuva, zvakanaka kuti uchinje zuva rokuzorora kwezuva runomhanya. Semuenzaniso, vamwe vamhanyi vanosarudza kuita nguva yavo yakareba yeSvondo, saka iwe unogona kuita EP yako kumhanya musi weChishanu, zorora paMugovera, uye ita yako nguva refu Svondo.
Yakawedzerwa Marathon Kudzidzisa Purogiramu
| Vhiki | Muvhuro | Chipiri | Chitatu | China | Chishanu | Mugovera | Svondo |
| 1 | 3 mi EP | 35 min tempo | Strength train + 3 mi EP | 5 mi EP | Zorora | 8 mi | 4-5 mi EP |
| 2 | 3 mi EP | 35 min tempo | Strength train + 3 mi EP | 5 mi EP | Zorora | 9 mi | 4-5 mi EP |
| 3 | 4 mi EP | 40 min tempo | Strength train + 4 mi EP | 6 mi EP | Zorora | 10 mi | 4-5 mi EP |
| 4 | 4 mi EP | 40 min tempo | Strength train + 5 mi EP | 6 mi EP | Zorora | 12 mi | 4-5 mi EP |
| 5 | 5 mi EP | IW: 5 x 800 RP | Strength train + 5 mi EP | 40 min tempo | Zorora | 14 mi | 4-5 mi EP |
| 6 | 5 mi EP | IW: 6 x 800 RP | Strength train + 6 mi EP | 40 min tempo | Zorora | 16 mi | 4-5 mi EP |
| 7 | 5 mi EP | IW: 7 x 800 RP | Strength train + 6 mi EP | 2 mi EP + 5 mi RP | Zorora | 18 mi | 4-5 mi EP |
| 8 | 5 mi EP | IW: 8 x 800 RP | Strength train + 6 mi EP | 40 min tempo | CT kana Zororo | 12 mi | 5-6 mi EP |
| 9 | 5 mi EP | 5 hill repeats | Strength train + 5 mi EP | 2 mi EP + 6 mi RP | Zorora | 20 mi | 3-4 mi EP |
| 10 | 5 mi EP | 6 hill repeats | Strength train + 6 mi EP | 40 min tempo | Zorora | 14 mi | 5-6 mi EP |
| 11 | 5 mi EP | 7 hill repeats | Strength train + 6 mi EP | 4 mi EP + 4 maili RP | Zorora | 16 mi (ekupedzisira 4 mi RP) | 6-7 mi EP |
| 12 | 6 mi EP | 8 gomo rinodzoka | Strength train + 5 mi EP | 40 min tempo | CT kana Zororo | 12 mi | 4-5 mi EP |
| 13 | 5 mi EP | 6 hill repeats | Strength train + 5 mi EP | 2 mi EP + 5 mi RP | Zorora | 21 mi | 4-5 mi EP |
| 14 | 5 mi EP | 2 mi EP + 6 mi RP | Strength train + 5 mi EP | 45 min tempo | CT kana Zororo | 14 mi | 4-5 mi EP |
| 15 | 4 mi EP | 5 mi RP | Strength train + 5 mi EP | 45 min tempo | Zorora | 20 mi (ekupedzisira 4 mi RP) | 3-4 mi EP |
| 16 | CT | 5 mi RP | 5 mi EP | 40 min tempo | Zorora | 12 mi | 3-4 mi EP |
| 17 | Zorora | 4 mi RP | 4 mi EP | 4 mi EP | Zorora | 6 mi | 3-4 mi EP |
| 18 | CT | 4 mi RP | Zorora | 4 mi EP | Zorora | 2 mi EP | Race! |