"Ndinoda kumhanya 10K yangu yekutanga. Ndinofanira kuronga kwenguva yakareba sei kudzidzisa?"
Nguva yako yekudzidzira yerudzi rwe10K inotarisana nezvikonzero zvakawanda, kusanganisira yako yemazuva ano muviri, ruzivo rwako runoshanda, uye zvinangwa zvemujaho.
Vatambi vemutambo vasati vamboita 10K pamberi vanofanira kuronga kudzidzisa chero kupi zvako kubva masvondo 8 kusvika ku10, zvichienderana nekutangira kwavo.
Kuita zvishoma nezvishoma kuchakubatsira iwe nekuchengetedza uye unonyatsofambira mberi nekurovedza kwako uye kudzivisa kukuvara .
Vatambi vakawanda vane ruzivo avo vatotanga kukwanisa 5K kana rumwe rudzi rungagona kuva vakagadzirira kumhanya 10K uye zvishoma kusvika pasina kugadzirira. Asi kana ivo vachitarisira kurova rekodhi ravo , vanofanira kuronga mukutsaurira masvondo matanhatu kusvika masere kusvika pakudzidziswa kwema 10K.
Heino kuongororwa kwenguva yekuzvipira kutarisira nekutora 10K, zvichibva pakutangira kwako, uye mamwe mapurogiramu okudzidzisa kuitira kuti uone kuti kudzidziswa kwakaita sei:
Kurovedza Zvirongwa zveVatangi 10K Vakatanga
Kana iwe usati wambotanga 10K uye iwe ikozvino uri kushanda pasi pemakiromita mashanu pavhiki, tarisira kushandisa masvondo 8 kusvika ku10 uchigadzirira 10K yako. (Kana iwe uine humwe rutivi rwemaireji, unogona kukwira mavhiki maviri okutanga ekudzidzira uye enda kumusi weSvondo 2 kana 3.) Unofanirwa kuronga kuendesa katatu pavhiki. Iwe unodawo kuisa mazuva maviri emuchinjikwa-kudzidzisa kuti ubatsire kuvaka muviri wako uye kusimbisa kukurudzira kwako kukuvara.
Pano pane mamwe mapurogiramu 10K ekudzidzisa vatambi vemutambo:
10K Kudzidzisa Purogiramu Yokutiza / Kufamba : Iyi purogiramu yekudzidzira vhiki gumi yakagadzirirwa avo vanoda kushandisa nzira yekufamba / kufamba kwekudzidzisa kwavo 10K nekukwikwidza. Purogiramu inofunga kuti iwe unogona kutomhanya / kufamba (pa1 min / 1 min kumhanya / kufamba mukati) kwemaminitsi makumi maviri.
10K Kudzidzisa Purogiramu Yevatsvaga : Iyi purogiramu yekudzidzira vhiki masere yakagadzirirwa vatambi vatsva vanoda kukuendesa kusvika kumagumo eja 10K. Inofunga kuti iwe unogona kutotanga kumhanya makiromita 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.
Kurovedza Zvirongwa zveVashandi Vakapfuura uye Vanokurudzira 10K
Kana iwe uine ruzivo rwakawanda runoita uye unonzwa sokunge wapfuura nheyo yekutanga, unogona kunge wakagadzirira 10K mune chero kupi zvako kubva mavhiki matanhatu kusvika ku10. Ronga kuronga zvisingaiti mazuva 4-5 pavhiki, uye mazuva maviri ekurovedzwa kwepamuchinjikwa , zvakadai sebhasikoro kana kushambira. Iwe unogona kutanga mushure pevhiki 1 yezvipurogiramu kana iwe uine kare mileage yakadzika yakagadzwa.
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.
Mukatikati 10K Kudzidzisa Purogiramu: Kana iwe wakabata runenge imwe yemigwagwa ye10K uye iwe unotarisira kuvandudza nguva yako, iwe zvechokwadi unofanira kuwedzera kukurumidza kudzidziswa kumutambo wako wekudzidzisa, kana iwe usati watove. Iyi purogiramu yekudzidzira vhiki masere inogona kukubatsira iwe kumhanyira kwako nokukurumidza 10K.
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.
Yakanyatsogadzirwa 10K Kudzidzisa Purogiramu : Chirongwa chekudzidzisa 10-vhiki gumi nemasere chinotarirwa kune vanotya vanoziva vanogona kutotanga kusvika kumakiromita matanhatu zvakanaka uye vanomhanya mazuva mashanu pavhiki.
Zvimwe Pamusoro pe10K Kudzidzisa nekumhanya:
Uyezve ona:
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