Iziqalo zokuqala, eziphakathi, kanye ne-Advanced Runner Schedules
Uma ubhalisele umjaho we- 10K (amamayela angu-6.2) cishe ngenyanga, usenesikhathi sokulungiselela umncintiswano wakho. Ngezansi kukhona izinhlelo ezintathu zokuqeqesha abagijimi, abaphakathi, noma abagijimi abaphambili abafuna ukuqhuba i-10K emavikini amane.
Ukubuka konke okuqala
Wonke amashejuli amathathu ahlanganisa ukusebenza okulandelayo ohlelweni lokuqeqesha.
- Ukugijima isikhathi eside (LR): Awusayikuqeqesha umcimbi omude , kepha ukugijima isikhathi eside kuzokusiza ukuthuthukisa ukuqina kwakho, okubalulekile ekugijimeni kwe-10K. Kumele wenze ukugijima kwakho isikhathi eside ngesikhathi sokunethezeka nokuxoxa. Kumele ukwazi ukuphefumula kalula futhi ukhulume ngemisho ephelele.
- Ukugijima okulula (ER): Lezi kufanele futhi zenziwe ngomzamo okhululekile.
- Izinsuku zokuphumula nokuqeqesha (CT): Ngezinsuku zokuphumula, ungasusa usuku noma wenze ukuqeqeshwa okulula okulula (CT) , njengokuhamba ngebhayisikili, ukubhukuda, i- yoga , noma omunye umsebenzi owuthandayo. Ukuqeqeshwa kwamandla kuyasiza kakhulu ekuvimbeleni ukulimala nokuthuthukiswa komsebenzi. Hlanganisa ukuqeqeshwa okuqinisayo esimisweni sakho kabili kuya kathathu ngesonto.
Uma usebenza ngaphandle, ungakala imizila yakho usebenzisa isayithi efana ne-MapMyRun noma usebenzise uhlelo lokusebenza olusebenzayo njengo-RunKeeper noma i-Strava.
Uhlelo lokuqala lokuqeqesha lwe-10K
Nakuba lolu hlelo luyi-Beginners, ungaqali uma ungasebenzi kahle okungenani izinyanga ezintathu ezedlule. Okuhle, ukuqala lolu hlelo lokuqeqesha, kufanele usebenze izinsuku ezimbalwa ngesonto futhi ungagijima kuze kube ngamamayela angu-3. Uma ungakapheli lokho, zama ukuqeqesha kuze kufike ku-1 mile noma kufika kumamayela angu-2 emavikini amane.
Iviki 1
- Usuku 1 : imizuzu engu-30 CT noma Ukuphumula
- Usuku 2 : 2 amamayela ER
- Usuku lwesithathu : imizuzu engu-30 CT noma Ukuphumula
- Usuku 4 : 2 amamayela ER
- Usuku 5 : Ukuphumula
- Usuku 6 : amayela angu-3 LR
- Usuku lwama-7 : 2 amamayela ahamba phambili noma Ukuphumula
Isonto 2
- Usuku 1 : imizuzu engu-30 CT noma Ukuphumula
- Usuku 2 : 2.5 miles ER
- Usuku lwesithathu : imizuzu engu-30 CT noma Ukuphumula
- Usuku 4 : 2.5 miles ER
- Usuku 5 : Ukuphumula
- Usuku 6 : amamayela angu-4 LR
- Usuku lwama-7 : 2 amamayela ahamba phambili noma Ukuphumula
Isonto 3
- Usuku 1 : imizuzu engu-30 CT noma Ukuphumula
- Usuku 2 : amayela angu-3 ER
- Usuku lwesithathu : imizuzu engu-30 CT noma Ukuphumula
- Usuku 4 : 3 amamayela ER
- Usuku 5 : Ukuphumula
- Usuku 6 : amayela angu-5 LR
- Usuku lwama-7 : 2 amamayela ahamba phambili noma Ukuphumula
Liviki 4
- Usuku 1 : 3 amamayela ER
- Usuku 2 : imizuzu engu-30 CT noma Ukuphumula
- Usuku lwesithathu : 3 amamayela ER
- Usuku 4 : Ukuphumula
- Usuku 5 : 2 amamayela ER
- Usuku 6 : Ukuphumula
- Usuku lwama-7 : Usuku lomhlanga
Ukubukwa Okuphakathi / Okuthuthukisiwe
Ama-schedule wokuqeqesha ama-10K aphakathi nesonto eliphakathi ahlanganisa nokunye okuqhubekayo ekuqeqesheni.
- I-Tempo ihamba (TR): I- Tempo igijima ikusiza ukuthi uthuthukise umkhawulo wakho we-anaerobic, okubaluleke kakhulu ekugijimeni okusheshayo. Qala ukugijima kwakho ngemizuzu eyishumi egijima kalula, bese uqhubeka nemaminithi angu-20 kuya kwangu-25 egijima ngamasekhondi angaba yishumi ngehora kancane kancane kunezinga lakho lomjaho we-10K , bese uqedela ngemizuzu engu-10 epholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho lokugijima lika-10K liphi, sebenzisa ijubane "eliyinkimbinkimbi" ongayilondoloza imizuzu engu-20 ukuya kwangu-25.
- Ukusebenza kwesikhathi se-10K: Hlela ukusebenza kwakho ngezikhathi ngesikhathi sokuhamba komjaho wakho we-10K, 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 emzamweni wakho we-10K womjaho. Phindela phansi entabeni ngezinga elilula. Ukuphefumula kwakho akufanele kusebenze ngenkathi uqala ukuphinda kwakho okulandelayo.
Uhlelo lokuqeqesha oluphakathi kuka-10K
Lolu hlelo lokuqeqesha lwamasonto amane lenzelwe abagijimi abanobuchwepheshe bomlando wangaphambili futhi bafuna ukuthuthukisa isikhathi sabo esingu-10K. Kumele ukwazi ukugijima kahle ukuya kwamamayela amahlanu ukuqala lolu hlelo.
Iviki 1
- Usuku 1 : imizuzu engu-40 CT noma Ukuphumula
- Usuku 2 : imizuzu engu-20 TR + 2 iphinda iphinda
- Usuku lwesithathu : imizuzu engu-30 CT noma Ukuphumula
- Usuku 4 : imizuzu engu-4 ngezinga le-10K lomjaho wezinsuku ezintathu
- Usuku 5 : Ukuphumula
- Usuku 6 : amayela angu-5 LR
- Usuku 7 : amayela angu-3 ER
Isonto 2
- Usuku 1 : imizuzu engu-40 CT noma Ukuphumula
- Usuku 2 : imizuzu engu-30 TR + 3 iphindaphinda
- Usuku lwesithathu : imizuzu engu-25 CT noma Ukuphumula
- Usuku 4 : imizuzu engu-4 ngezinga le-10K lomjaho wezinsuku ezintathu
- Usuku 5 : Ukuphumula
- Usuku 6 : amamayela angu-7 LR
- Usuku 7 : amayela angu-3 ER
Isonto 3
- Usuku 1 : imizuzu engu-40 CT noma Ukuphumula
- Usuku 2 : imizuzu engu-25 TR + 3 iphinda iphinda
- Usuku lwesithathu : imizuzu engu-30 CT noma Ukuphumula
- Usuku 4 : imizuzu engu-4 ngezinga le-10K lomjaho wezinsuku ezintathu
- Usuku 5 : Ukuphumula
- Usuku 6 : 6 amamayela LR
- Usuku 7 : amayela angu-3 ER
Liviki 4
- Usuku 1 : imizuzu engu-30 CT
- Usuku 2 : Ukuphumula
- Usuku 3 : imizuzu engu-20 TR
- Usuku 4 : Ukuphumula
- Usuku 5 : 2 kuya kumamayela angu-3 ER
- Usuku 6 : Ukuphumula
- Usuku lwama-7 : 10K
I-Schedule ye-Training 10K ethuthukile
Lolu hlelo lokuqeqesha lwamasonto amane olwenzelwe abagijimi abanolwazi lohlanga futhi bafuna ukuthuthukisa isikhathi sabo esingu-10K. Kumele ukwazi ukugijima kahle ukuya kwamamayela ayisikhombisa ukuqala lolu hlelo.
Iviki 1
- Usuku 1 : imizuzu engu-40 CT noma Ukuphumula
- Usuku 2 : imizuzu engu-25 TR + 2 iphinda iphinda
- Usuku lwesithathu : imizuzu engu-30 CT noma Ukuphumula
- Usuku 4 : imizuzu emi-5 emncintiswaneni we-10K ngezikhathi ezintathu
- Usuku 5 : Ukuphumula
- Usuku 6 : amamayela angu-7 LR
- Usuku lwama-7 : amayela angu-4 ER
Isonto 2
- Usuku 1 : imizuzu engu-40 CT noma Ukuphumula
- Usuku 2 : imizuzu engu-30 TR + 3 iphindaphinda
- Usuku lwesithathu : imizuzu engu-40 CT noma Ukuphumula
- Usuku 4 : imizuzu emihlanu ngezinga le-10K lomdlalo ngezikhathi ezine
- Usuku 5 : Ukuphumula
- Usuku 6 : 8 amamayela LR
- Usuku lwama-7 : amayela angu-4 ER
Isonto 3
- Usuku 1 : imizuzu engu-40 CT noma Ukuphumula
- Usuku 2 : imizuzu engu-25 TR + 3 iphinda iphinda
- Usuku lwesithathu : imizuzu engu-40 CT noma Ukuphumula
- Usuku 4 : imizuzu emihlanu ngezinga le-10K lomjaho wezinsuku ezintathu
- Usuku 5 : Ukuphumula
- Usuku 6 : amamayela angu-7 LR
- Usuku 7 : amayela angu-3 ER
Liviki 4
- Usuku 1 : imizuzu engu-30 CT
- Usuku 2 : Ukuphumula
- Usuku 3 : imizuzu engu-20 TR
- Usuku 4 : Ukuphumula
- Usuku 5 : 2 kuya kumamayela angu-3 ER
- Usuku 6 : Ukuphumula
- Usuku lwama-7 : 10K
Izwi elivela
Nakuba amasonto amane kunesikhathi esanele sokulungela umjaho we-10K, kubalulekile ukuthi ungazami ukugoqa umncintiswano wakho futhi uwedlule . Ukwenza ngokushesha kakhulu kungaholela ekusetshenzisweni okuvamile kokulimala.
Khetha isimiso sokuqeqesha esingu-10K esilungele wena ngokusezingeni lakho lokusebenza okwamanje futhi uqaphele ukulalela umzimba wakho uma ubona noma yibuphi ubuhlungu obuhlala isikhathi eside kunosuku noma ezimbili. Kulungile ukuthatha usuku lokuphumula olwengeziwe uma ucabanga ukuthi uludinga.