Inotora masvondo mangani kuti ave akagadzirira kushanda 5K?
Nguva yako yekudzidzira yejaji ye 5K (3.1 makiromita) yakanyatsoenderana nehutano hwako hwemazuva ano, ruzivo rwako runoshanda, uye zvinangwa zvako zvemujaho. Kana iwe uri mumhanyi ane ruzivo uyo anototanga nguva shoma pavhiki uye iwe unongoda kushanda 5K kuti uongorore hutano hwako, ipapo iwe ungangodonha 5K iyi vhiki yevhiki. Asi mumwe munhu anogara ari oga kana mumhanyi anoda kuti awane nguva yake yakanakisisa angada kuzvipa masvondo matanhatu kusvika ku8 kuti agadzirire 5K.
Hezvino zvaunotarisira zvichienderana nekutangira kwako.
Vatambi vekutanga
Kana iwe usati wambomhanya nguva dzose, zvipe mavhiki masere kuti ugadzirire kurwisa 5K . Iwe unofanirwa kuronga kuti uite runenge katatu pavhiki kuitira kuti ugadzirire kumhanho. Iwe unogona kunge uchida kusanganisira 1 kusvika kumazuva maviri ekudzidziswa kwemuchinjikwa kuti ubatsire kuvaka muviri wako uye kukurudzira kusagadzikana kwako kwekukuvara. Heano mamwe mapurogiramu e 5k evatambi vemutambo:
- 5K Kudzidzisa Vanomhanya Kutanga: Iyi purogiramu yekudzidzisa kwevhiki masere yakagadzirirwa vatambi vatsva vanoda kutsvaga kusvika kumagumo eja 5K. Inofunga kuti iwe unogona kutotanga kumhanya maira imwe chete.
- Kutanga 5K Kudzidzisa Vanomhanya-Mhanya: Iyi purogiramu yekudzidzira vhiki masere yakagadzirirwa kune avo vanogona kutamba kwemaminitsi mashanu panguva uye vanoda kuvaka kuti vashandise vose 5K.
- Svondo revhiki 5K Kudzidzisa Purogiramu : Iyi purogiramu yekudzidzira vhiki masanhatu inotarirwa kutanga kumhanya / walkers vanoda kuvaka kuti vaite 5K.
Kana uri kunetseka kuti vhiki 8 haisi nguva yakakwana yekugadzirira 5k, ungafanira kuedza "kutanga nekutamba" purogiramu usati watanga imwe yemararamiro e 5K. Heano mazita mashomanana ekutanga anotarirwa kuti aedze:
Novice Runners
Kana iwe uchinge uchinge uchimhanya uye uchinzwa sokunge wapfuura nheyo yekutanga, unogona kunge wakagadzirira 5K mune chero kupi zvako kubva mavhiki 4 kusvika ku8. Kana uri kutarisa kuvandudza nguva yako kubva kune 5K yapfuura, unogona kuzvipa mavhiki matanhatu kusvika ku8. Ronga kuronga zvinguva 4 kusvika ku5 mazuva pavhiki, uye 1 kusvika kwemazuva maviri ekudzidzira kuputika.
- 5K Kudzidzisa Purogiramu Yevashanduri Vakagadzirira: Purogiramu yemavhiki masere inotarirwa kune vamhanyi vanogona kufamba makiromita maviri zvakanaka uye vanogona kutamba 4 kusvika ku5 mazuva pavhiki. Iwe unogona kunge usati wambotanga 5K mberi, asi iwe uri kutsvaga purogiramu inenge yakaoma zvikuru kupfuura ya 5K Beginner Schedule.
- 5K Kudzidzisa Purogiramu Yevamwe Vanomhanya : Iyi purogiramu yemavhiki masere inotarirwa kune vamhanyi vati vatotanga mamwe ma 5K uye vari kutarisa kuti vawane zvinyorwa zvavo (PR) mu5K.
Vanokurumidza Kubudirira
Vatambi vakawanda vane ruzivo vanomhanya nguva dzose vanogona kupedzisa 5K chero zuva rimwe revhiki. Asi kana iwe uri mumhanyi akapfuurira uye iwe unoda kumhanya nesimba 5K (zvichida kunyange rekodha rako pachako), unofanira kuzvipa masvondo mana kuti ugadzirire. Iwewo unoda kutsaurira 4 kusvika kumazuva matanhatu pavhiki kuti uende, kusanganisira imwe nguva yakareba.
- 4-Vhiki Yakapetwa 5K Kudzidzisa Purogiramu : Purogiramu yemavhiki mana ndeyevatambi vari pakati pemazuva ano vanomhanya anenge makiromita makumi maviri nevhiki.
- 5K Kudzidzisa Purogiramu Yevashandi Vanobudirira : Iyi purogiramu yevhiki yechisere yekudzidzisa 5K ndeyevatambi vanofambira mberi. Iwe unofanirwa kunge uchimhanya kwemazuva mana kusvika ku5 pavhiki uye unokwanisa kumhanya zvishoma makiromita mashanu. Iyi yekudzidzisa 5K inonyanya kukosha kune vane ruzivo runomhanya vari kutarisira kumhanyira zvakanakisisa mu 5K.