Ufuna ukuthuthukisa isikhathi sakho esingu- 5K ? Noma uzama i- PR engxenyeni yesiqingatha ? Kungakhathaliseki ukuthi umgomo wakho uwuphi umncintiswano, ungazuza ngokufaka lezi zivivinyo ezilula ngokushesha. (Uma usanda kushayela ukusebenza futhi ungakaze wenze ukuqeqeshwa kwejubane ngaphambi, hlola " Imithetho Ye-Speed Training " ngaphambi kokuqala.)
I-Strides 1
Bonke abagijimi, kusukela kubaqalayo kuya kubahlali, bangakwazi ukuzuza ngokwenza izinyathelo. Ukuchofoza kungasiza ekuthuthukiseni isivinini sakho, ukuguquguquka, ukusebenzisana nokusebenza kahle. Ukuqhuma kuyamfushane, ukugijima okusheshayo okuphakathi kwamamitha angu-50 no-200. Kufanele zigijime ngesivinini "sokunethezeka", okusho ukuthi usebenza ngokusheshisa ngangokunokwenzeka ngaphandle kokunikela ngendlela efanele yokusebenza .
Qala ngeseshini sokukhula okungenani kanye ngesonto, okungcono emva kokusebenza okulula noma okuphakathi kokugijima. Isibonelo, ungase ufune ukugijima u-8 x 100m ngemuva komzuzu olula wama-30. Abanye abagijimi bathanda ukwenza izinyathelo ezimbalwa (njenge-5 x 50m) njengengxenye yokufudumala kwabo ngaphambi komncintiswano noma ukuvivinya isivinini. Vele uqiniseke ukuthi awukwenzi ukuhamba ngemva kokuvivinya kanzima kanzima ngoba cishe uzokhathala futhi kungandisa ingozi yokulimala.
Ukuhamba kumnandi ukukwenza emthonjeni ngoba ungasebenzisa ukuma kwethrekhi ukucacisa ubude bezinkathi zakho ezinzima nokubuyisa. Ukuqala emgwaqweni ohamba phambili, sebenzisa kanzima cishe imizuzwana engu-10-15, bese ugijimela kalula kunoma iyiphi enye indlela kanye nejika. Uma ushaye uhlangothi olulandelayo, sebenzisa kanzima kwenye imizuzwana engu-10-15. Yenza lokhu ngezinyawo ezine zomzila (cishe i-mile).
2 - amaFartleks
I-Fartleks , egijima lapho uhamba khona phakathi kwezingxenye ezisheshayo kanye nokuhamba kancane, kuyindlela ejabulisayo yokuqalisa ngokuqeqeshwa kwejubane ngoba ayihlelekile futhi isikhathi sakho sokuphumula sokusebenza singase sisekelwe endleleni ozizwa ngayo. Ukwenza umsebenzi we-fartlek, zama ukwethula izikhathi ezimbalwa zezinga eliphakeme kangcono ekugijimeni kwakho okuvamile. Gcina ijubane elisheshayo lesikhamera esincane noma isikhathi, njengamamitha angu-200 noma amasekhondi angu-30. Izikhathi zingashintsha kulo lonke ukuqeqeshwa, futhi ungasebenzisa ngisho nezimarkmark ezifana nezihlahla noma izingcingo zocingo ukuphawula izingxenye zakho.
Uma usuqedile ingxenye esheshayo, wehlisa ijubane lakho phansi kwezinga lakho elivamile lokugijima, uze uphinde uphinde uphinde uphefumule futhi ubuyele ekujwayelekile. Bese ubuyela ekusebenzeni ngezinga lakho elivamile, futhi ufake izikhathi eziningana okusheshayo ngokuhamba kwesikhathi.
Ngesikhathi seqembu le-fartlek run, umuntu ngamunye angashintshana ngokukhetha umkhawulo olandelayo noma isikhawu sesikhathi. Bangakwazi ukunquma ukuthi noma bafuna yini ukutshela iqembu lokho abazikhethela ngaphambili.
Ukuphindaphinda kwe-3 - Hill
Ukuphindaphinda kwezintaba kuzokuqinisa, futhi kuthuthukise ukusebenza kwakho kahle futhi ukwandise umkhawulo wakho we- lactate . Konke okuguqula ekusebenzeni ngokushesha.
Ukuze wenze ukuphindaphinda kwentaba, qala nge-10-15 iminithi yokufudumala yokusebenza okulula. Thola intaba ngehloniphekile - kodwa hhayi emanqabeni-amathafa angama-100-200 amamitha ubude. Ukugijima enqabeni ngomzamo onzima - uzozama ukuzishaya phezulu entabeni, kodwa zama ukugcina umzamo wakho uphambene futhi ungavumeli ukuthi ifomu lakho lihlukane ngokuphelele. Phenduka uphinde ululame ngokugijima kalula noma uhambe phansi entabeni. Ukuphindaphinda kwenombolo yakho yezintaba kuncike ekuhlangeneni kwakho nokuzivocavoca. Abagijimi bokuqala kufanele baqale ngokuphindaphindiwe kuka-2-3, bezezela ukuphindaphinda okunye ngesonto ngalinye emasontweni amathathu kuya kwamane alandelayo. Abagijimi abaningi abanolwazi bangaqala ngokuphindaphinda okuyisithupha bese bengeza enye ngesonto ngalinye, ngokuphindaphinda kokuyishumi.
Okuningi: Amathiphu we-Running Hills
Ukusebenza okusebenzayo kwe-30-Minute Running
I-4 - I-Strong Finishes
Ukuthatha ijubane lamakhilomitha ambalwa okugcina emidlalweni yakho yesikhathi eside kuyindlela enhle yokubhekana nezimo zosuku lomjaho futhi kuthuthukisa nokukhuthazela nokuqina kwengqondo. Uma wenza isikhathi sakho sempelasonto yonke, zama ukukhipha ijubane ngamasekhondi angaba ngu-20-30 wesithathu lokugcina ibanga lakho elide.
Okuningi: Indlela Yokuqeda Ngamandla Emiphakathini