Vamwe vamhanyi vanoisa maonero avo pamusasa wehafu yemarathon asi havana chokwadi kana vane nguva yakakwana yekuigadzirira. Kune vanhu vazhinji, kunyange vatambi vamotanga, mwedzi mitatu yekudzidziswa inofanira kuva nguva yakakwana yekugadzirira kwehafu yenguva yemarathon. Asi nguva inotarisirwa kuti udzidzise hafu inonyatsoenderana nehutano hwako hwemazuva ano, ruzivo rwako runoshanda, uye zvinangwa zvako zvemujaho.
Vanomhanya vane ruzivo avo vatotanga kukwira hafu yenguva ye marathon vanogona kukwanisa kukwikwidzana mumakwikwi mumasvondo matanhatu. Kana ivo vachitarisira kurova chirongwa chavo pachavo , vangangoda mavhiki mashomanana okudzidzisa kwakakomba.
Kana zvasvika pakureba kure, haukwanisi kudzidzisa zvakawanda munguva shoma uye unotarisira kugadzirira. Kana iwe usati wamboita hafu ye marathon mberi, unofanira kuronga kudzidzisa chero kupi zvako kubva mavhiki 12 kusvika ku14, zvichienderana nekutangira kwako. Kutora kuchengeteka, zvishoma nezvishoma nzira inozoita kuti usapinda mukukuvara uye usadzimwa kupiswa.
Kana iwe wakanga uchimhanya kana kumhanya / kufamba kwemwedzi mishomanana uye wakatotanga kuedza rwendo ruduku ruduku, sa 5K, iwe unenge wakagadzirira kutanga kudzidzira kwehafu ye marathon.
Ndezvipi Nguva Yokuzvipira?
Heino kuongororwa kwenguva yekuzvipira kutarisira nehafu-marathon kudzidziswa, zvichienderana nekutangira kwako:
Vatambi Vokutanga:
Kana iwe usati wamboita hafu ye marathon uye iwe ikozvino uri kumhanya pasi pemakiromita gumi nevhiki vhiki imwe neimwe, tarisira kupedza masvondo 12 kusvika ku14 kugadzirira hafu yako marathon.
Iwe unofanirwa kuronga kuti uite runenge katatu pavhiki pakutanga, uye kanenge kaviri pavhiki sezvo kurovedza kwako kuchifambira mberi.
Iwe unodawo kuisa mazuva maviri kusvika kwemaviri emuchinjikwa-kudzidzisa kuti ubatsire kuvaka muviri wako uye kuwedzera kukurira kwako kukuvara. Mukutaura kwevhiki nguva yekuzvipira, vhiki dzepamusoro-soro dzekudzidzisa kwako dzichava vhiki nhatu, ina, uye vhiki shanu musati mutsara wenyu.
Mumavhiki maviri okupedzisira musati wapera marati, iwe unotanga kudhaira mileage yako pasi panguva yako yekutengesa .
Heano dzimwe nguva purogiramu yemarathon yevatambi vekutanga:
Run Run / Walk Half Marathon Kudzidzisa Purogiramu : Teerera iyi purogiramu yevhiki yegumi nembiri yekurovedza uye iwe uchakwanisa kumhanya / kufamba kusvika kumugumo wehafu yako marathon. Iwe unofanirwa kunge uine mileage yepamusoro yeanenge 8-10 mairasi pavhiki kutanga chirongwa ichi chekudzidzisa.
Kutanga Half Marathon Kudzidzisa Purogiramu : Iyi purogiramu yevhiki-12 ndeyekutanga kwehafu-marathoner ane chinangwa chokupedzisa hafu ye marathon. Iwe unofanirwa kuva nechikwereti chemaodzanyemba chemakiromita 8-10 pavhiki kuti utange purogiramu iyi yekudzidzisa.
Yakafambiswa Kutanga Half Marathon Kudzidza Purogiramu : Kana purogiramu yekutanga ichiita seyakanyanya nyore kwauri, unogona kuedza kuedza chirongwa ichi chekutanga. Inotarirwa kune vamhanyi vanogona kukwira kusvika kumakiromita mana uye vari kuitika mazuva 4-5 pavhiki.
Pakati pepamusoro uye Advanced Runners:
Kana uine ruzivo rwakawanda runoita uye unonzwa sokunge wapfuura nheyo yekutanga, unogona kunge wakagadzirira hafu ye marathon mune imwe nzvimbo 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.
Mazuva Matatu pavhiki Half Marathon Purogiramu : Kana usina nguva yakawanda yekudzidzisa, chirongwa ichi chemavhiki gumi nemasere chekudzidzisa marathon chinogona kuva kwauri. Inotarirwa pamatambudziko matatu anotarirwa pavhiki: tempo runomhanya, nguva yekufamba, uye kwenguva yakareba.
Intermediate Half Marathon Kudzidzisa Purogiramu: Iyi purogiramu yevhiki yechipiri yepamusasa marathon inotarirwa kune vanomhanya vari mukati vari kutotanga maminetsi makumi matatu kusvika makumi matanhatu, anenge 4-5 pavhiki.
Nhepfenyuro yepamusoro Marathon Kudzidzisa Purogiramu : Iri chirongwa chemavhiki gumi nemaviri-marathon chirongwa chinotarirwa kune vanoziva vari kumhanya vanogona kutotanga kusvika kumakiromita masere zvakanaka.
More About Half Marathons:
- Zvose Nehafu yeHarath Marathon Kudzidziswa neMakwikwi
- 13 Zvikonzero Zvokumhanya Nenguva Marathon
- Mazano Okumhanya Nenguva Yako Yokutanga Marathon
- 13 Zvinhu Zvinofanira Kuziva Usati Wambosvika Half Marathon
- 10 Zvakanakisisa Nezvehafu yeMarathon Running
Uyezve ona: