Izinhlelo zeTrans for Beginners and Intermediates
Lezi zinhlelo zokuqeqesha ezingu-8K zenzelwe abagijimi abaqala noma abaphakathi abafuna ukugijima umjaho we-8K (4.97 miles). Kusukela ku-8K cishe ngamamayela amahlanu, lezi zihlelo nazo zisebenza kunoma yikuphi ukuqeqeshwa komgijimi kumncintiswano wamamayela amahlanu.
Ukubuka Okubalulekile
Amahlelo okuqeqesha ngezansi akunika konke okusebenzayo ngesonto ngalinye. Awudingi ukwenza ukugijima kwakho ezinsukwini ezithile; Nokho, kufanele uzame ukugwema ukugijima izinsuku ezimbili ulandelana.
Kungcono ukuthatha usuku lokuphumula noma ukwenza ukuqeqeshwa okuhamba phambili ezinsukwini eziphakathi kokugijima. Ukuqeqeshwa esiphambanweni kungaba ukuhamba, ukuhamba ngebhayisikili, ukudansa, ukubhukuda, noma yimuphi omunye umsebenzi (ngaphandle kokusebenza) owujabulela. Ukusebenzisa ukuqeqeshwa amandla kwamaminithi angu-15 kuya kwangu-20 kuya kwesinye ngesonto kungabuye kuzuze.
Uhlelo Lokuqala Lokuqeqesha
Lolu hlelo lomgijimi oluqala luqala ukuthi ungakwazi kakade ugijime okungenani amayela. Uma ungakaze ugijime noma ugijime / uhamba phambili, ungase uqale ukuqala ngamasonto amathathu ukuya kumaminithi angu-30 okusebenza ngomkhuba noma amasonto amane ukuya ku-mile eyodwa ngaphambi kokuqala lolu hlelo.
Kumele uqale ukugijima ngalunye ngemikhumbi emihlanu kuya kweyishumi ukuhamba okufudumele noma ukuhamba kancane. Ukugijima kufanele kwenziwe ngenhla yokunethezeka, yokuxoxa . Qedela ngezinyawo ezinemizuzu emihlanu kuya kweyishumi ukuhamba okupholile noma ukuhamba kancane.
Iviki 1
Usuku Loku-1: Ukugijima kulula i-1 mayela (1.6 K)
Usuku 2: Ukuphumula
Usuku lwesi-3: Ukugijima kulula i-1 mayela (1.6 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku lwesithupha: Ukugijima kulula 1.5 miles (2.4 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 2
Usuku 1: Ukugijima kalula 1.5 miles (2.4 K)
Usuku 2: Ukuphumula
Usuku lwesi-3: Ukugijima kulula i-1 mayela (1.6 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Ukugijima kalula 1.5 miles (2.4 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 3
Usuku 1: Ukugijima kalula ngamamayela angu-2 (3.2 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kulula 1.5 miles (2.4 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Ukugijima kalula ngamamayela angu-2 (3.2 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Liviki 4
Usuku 1: Ukugijima kalula ngamamayela angu-2 (3.2 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kulula 1.5 miles (2.4 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku lwesi-6: Ukugijima kalula ngamamitha angu-2.5 (4 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 5
Usuku 1: Ukugijima kalula ngamamayela angu-5 (5 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kalula ngamamayela angu-2 (3.2 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Ukugijima kulula ngamamayela angu-5 (5 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 6
Usuku 1: Ukugijima kalula ngamakhilomitha angu-3.5 (5.6 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kalula ngamamayela angu-5 (5 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Ukugijima kalula ngamakhilomitha angu-3.5 (5.6 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 7
Usuku 1: Ukugijima kalula ngamamayela angu-4 (6.4 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kalula ngamamayela angu-5 (5 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Ukugijima kalula ngamakhilomitha angu-4.5 (7.2 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Liviki 8
I-8K yakho yokuqala (5-miler) kulesi sonto! Zama ukuthatha kancane kancane kuleli sonto, ukuze uphumule kahle emncintiswaneni wakho. Ngikufisela inhlanhla!
Usuku 1: Run 40 iminithi
Usuku 2: 30 iminithi yokuqeqesha okuphambene
Usuku lwesithathu: Run 30 min
Uhlelo Lokuqala Oluqalayo
Lolu hlelo lucabanga ukuthi usuvele ugijima ngamamayela amabili. Uma kubonakala kunzima kakhulu, ungase ufune ukuzama isimiso sokuqala esingenhla.
Iviki 1
Usuku 1: Ukugijima kalula ngamamayela angu-2 (3.2 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kulula 1.5 miles (2.4 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Ukugijima kalula ngamamayela angu-2 (3.2 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 2
Usuku 1: Ukugijima kalula ngamamayela angu-2 (3.2 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kulula 1.5 miles (2.4 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku lwesi-6: Ukugijima kalula ngamamitha angu-2.5 (4 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 3
Usuku 1: Ukugijima kalula ngamamayela angu-5 (5 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kalula ngamamayela angu-2 (3.2 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Ukugijima kulula ngamamayela angu-5 (5 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Liviki 4
Usuku 1: Ukugijima kalula ngamakhilomitha angu-3.5 (5.6 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kalula ngamamayela angu-5 (5 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Ukugijima kalula ngamakhilomitha angu-3.5 (5.6 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 5
Usuku 1: Ukugijima kalula ngamamayela angu-4 (6.4 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kalula ngamamayela angu-5 (5 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Ukugijima kalula ngamamayela angu-4 (6.4 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 6
Usuku 1: Ukugijima kalula ngamamayela angu-4 (6.4 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kalula ngamamayela angu-5 (5 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Ukugijima kulula 5 miles (7.2 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 7
Usuku 1: Ukugijima kalula ngamamayela angu-4 (6.4 K)
Usuku 2: Ukuphumula
Usuku lwesithathu: Ukugijima kalula ngamamayela angu-4 (6.4 K)
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Ukugijima kulula 5 miles (7.2 K)
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Liviki 8
I-8K yakho (5-miler) kuleli sonto! Zama ukuthatha kancane kancane kuleli sonto, ukuze uphumule kahle emncintiswaneni wakho. Ngikufisela inhlanhla!
Usuku 1: Run 40 iminithi
Usuku 2: Ukuphumula
Usuku lwesithathu: 30 iminithi yokuqeqesha okuphambene
Usuku 4: Ukuphumula
Usuku 5: Run 30 min
Usuku 6: Ukuphumula
Usuku lwama-7: Usuku lomncintiswano!
Isonto eli-6 eliphakathi
Isikhathi esiphezulu se-8K sinezinhlelo ezimbalwa ezengeziwe zokuqeqesha.
- I-Tempo iqhuma (TR): Qala ukusebenza kwakho kwe-tempo ngemizuzu eyishumi egijima kalula, bese uqhubeka nemaminithi angu-20 kuya kwangu-25 egijima ngamasekhondi ayishumi ngehora elincane kunama-10K wejubane lakho lomjaho, bese uqedela ngemizuzu eyishumi epholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho lokugijima lika-10K liphi, sebenzisa ijubane "eliyinkimbinkimbi" ongayilondoloza imizuzu engu-20 ukuya kwangu-25.
- Ukusebenza kwe-Interval ye-8K: Qalisa ukusebenza kwakho ngezikhathi ngesikhathi sokuhamba komjaho wakho we-8K (5 miles), onokuphumula okulula okuhamba ngamaminithi amabili phakathi kwesinye isikhathi. Kufanele uqale futhi uqedele lokhu kusebenza nge-mile elilodwa lokugijima kalula ukufudumala nokupholisa phansi.
- Ukuphindaphinda kwe-Hill (HR): Ukuze intaba yakho iphindze , khetha intaba cishe ngamamitha angu-200 ukuya kwangu-400 ubude obunzima kakhulu. Zama ukugijima ku-8K (5 miles) umzamo wakho womncintiswano. Phindela phansi entabeni ngezinga elilula.
- I-Long Runs (LR): Nakuba ungaqeqeshelwa umcimbi obanga ibanga elide, ukugijima isikhathi eside kukusiza ukuba uthuthukise ukuqina kwakho, okubalulekile kumjaho we-8K. Yenza isikhathi sakho eside uhamba ngesivinini esivumelanako, sokuxoxa. Qiniseka ukuthi uyakwazi ukuphefumula kalula futhi ungaxoxa ngemisho ephelele. Kufanele futhi wenze okusebenzayo okulula (ER) kulo mzamo.
Iviki 1
Usuku 1: 40 iminithi CT noma Ukuphumula
Usuku 2: 20 amaminithi angu-TR + 2 aphinda
Usuku lwesithathu: 30 min CT noma Ukuphumula
Usuku 4: 4 iminithi @ 8K umzamo x 3
Usuku 5: Ukuphumula
Usuku 6: amamayela angu-4 LR
Usuku 7: amayela angu-3 ER
Isonto 2
Usuku 1: 40 iminithi CT noma Ukuphumula
Usuku 2: 20 amaminithi angu-TR + 3 aphindaphinda
Usuku 3: 25 iminithi CT noma Ukuphumula
Usuku 4: 4 iminithi @ 8K umzamo x 4
Usuku 5: Ukuphumula
Usuku 6: amayela angu-5 LR
Usuku 7: amayela angu-3 ER
Isonto 3
Usuku 1: 40 iminithi CT noma Ukuphumula
Usuku 2: 20 amaminithi angu-TR + 3 aphindaphinda
Usuku lwesithathu: 30 min CT noma Ukuphumula
Usuku 4: 4 iminithi @ 8K umzamo x 4
Usuku 5: Ukuphumula
Usuku 6: 6 amamayela LR
Usuku 7: amayela angu-3 ER
Liviki 4
Usuku 1: 40 iminithi CT noma Ukuphumula
Usuku 2: 20 amaminithi angu-TR + 3 aphindaphinda
Usuku lwesithathu: 30 min CT noma Ukuphumula
Usuku 4: 4 iminithi @ 8K umzamo x 4
Usuku 5: Ukuphumula
Usuku 6: amamayela angu-7 LR
Usuku 7: amayela angu-3 ER
Isonto 5
Usuku 1: 40 iminithi CT noma Ukuphumula
Usuku 2: 25 iminithi TR + 3 intaba iphinda
Usuku lwesithathu: 30 min CT noma Ukuphumula
Usuku 4: 4 iminithi @ 8K umzamo x 3
Usuku 5: Ukuphumula
Usuku 6: amayela angu-5 LR
Usuku 7: amayela angu-3 ER
Isonto 6
Usuku 1: 30 iminithi CT
Usuku 2: Ukuphumula
Usuku lwesithathu: 20 iminithi TR
Usuku 4: Ukuphumula
Usuku 5: amayela angu-2-3 ER
Usuku 6: Ukuphumula
Usuku lwama-7: 8K noma 5-Mile Race!
Izwi elivela
Ngamaviki ayisithupha ukuya kweziyisishiyagalombili ukuqeqesha umjaho wakho we-8K, uzoba nesikhathi esiningi sokuthola uhlanga, ngakho-ke qiniseka ukuthi awuwudluli futhi wenze amaphutha avamile angabangela ukulimala . Khetha isimiso sokuqeqesha esingu-8K esilungele wena ngokusezingeni lakho lokusebenza okwamanje futhi uthathe usuku lokuphumula olwengeziwe uma ubona noma yibuphi ubuhlungu obuhlala isikhathi eside kunosuku noma ezimbili.