Amashejuli Wokuqeqesha amaRadio Running
Thola isimo futhi ushukunyiswe usuku lomncintiswano ngokulandela lezi zikhathi zokuqeqesha eziqhubayo. Kungakhathaliseki ukuthi uqeqesha ama-5K, 10K, i-marathon ye-half, noma i-marathon egcwele, uzothola uhlelo olwenza ibanga lakho nezinga elisebenzayo.
5K Ukuhlela Amashejuli
Umjaho we-5K ungamakhilomitha amahlanu ubude, okulingana namamitha angu-3.1. Ngenxa yokuthi i-5K ingenye yezinhlanga ezimfushane, idume kakhulu phakathi kwabagijimi abaqalayo abafuna ukungena emncintiswaneni wabo wokuqala.
Abagijimi abaphambili bafuna ukugijima ama-5K ukuze bagcine amakghono abo okugijima.
Uma ungumuntu omusha wokusebenza, ibanga elingu-5K lingase libukeke lidangalisa ekuqaleni. Kodwa-ke, ngisho nomunye umuntu omusha osebenzayo angaba ngu-5K-alungile ezinyangeni ezimbalwa.
5K Amashejuli Wokuqeqesha Abagijimi Beziqalo
I-5K Uhlelo Lokuqeqesha lwabaqalayo : Lolu hlelo lokuqeqesha lwamaviki ayisishiyagalombili luphelele kubagijimi abaqalayo abafuna ukuhamba yonke ibanga elingu-5K.
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Amaviki amane okuqeqesha angakugijima 2 Miles
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Indlela Yokuqalisa Ukusebenza Kwesikhathi Sokuvinjelwa KwamaPiramidi
Ukuze uqalise, kufanele ukwazi ukuqhuba okungenani i-mile eyi-1.
5K Hlela / Hamba UHlelo Lokuqeqesha : Lolu hlelo lokuqeqesha lwamaviki ayisishiyagalombili lwenzelwe labo abangakwazi ukugijima imizuzu emihlanu ngesikhathi futhi bafuna ukwakha ukugijima wonke umjaho we-5K.
Qeqesha ama-5K ngenyanga : Lolu hlelo lokuqeqesha lenzelwe abagijimi bokuqala / abahamba phambili abafuna ukwakha ukuqhuba ama-5K emavikini amane.
Isonto Lokuqala Lokuqeqeshwa Lama-5K : Lolu hlelo lokuqeqesha lwamasonto ayisithupha lubaqalayo abahamba phambili / abahamba phambili abafuna ukwakha ukuqhuba i-5K.
I-5K Uhlelo Lokuqeqesha lwabaqalayo abahamba phambili: Loluhlelo lwesonto eliyisishiyagalombili lubhekiswe kubagijimi abangakwazi ukugijima ngamamayela angu-2 ngokunethezeka futhi bangaqhuba izinsuku ezine kuya kwezinhlanu ngesonto.
5K Ukuqeqesha abagijima abaphakathi
I-5K Uhlelo Lokuqeqesha lwabagijimi abaphakathi : Loluhlelo lwesonto eliyisishiyagalombili lubhekiswe kubagijimi abaye baqhuba ama-5Ks futhi bafuna ukufeza irekhodi lomuntu siqu (PR) ku-5K.
Iviki eli-4 eliphakathi kwe-5K UHlelo Lokuqeqesha : Uma okwamanje ugijima cishe ngamamayela angu-15 ngesonto, lolu hlelo lwesonto lwe-5K lwesonto kufanele lusebenzele.
Isonto eli-6 eliphakathi kohlelo lokuqeqeshwa lakwa-5K : Lolu hlelo lokuqeqesha lwamasonto ayisithupha lungumgijimi ophakathi okwamanje osebenza okungenani ngamamayela angu-15 ngesonto.
5K Ukuqeqesha abagijimi abahamba phambili
Uhlelo lwe-5K lokuqeqeshwa lwabagijimi abahamba phambili : Lolu hlelo lokuqeqesha lwe-5K lwamaviki ayisishiyagalolunye lungabagijimi bezinga eliphezulu abafisa ukuthuthukisa isikhathi sabo esingu-5K. Kufanele usebenze okungenani izinsuku ezine kuya kwezinhlanu ngesonto futhi ukwazi ukusebenza okungenani amakhilomitha angu-5.
I-4-Week Okuthuthukisiwe Uhlelo Lokuqeqeshwa Lama-5K : Lolu hlelo lwesonto elingu-5K lwakwabagijimi abanolwazi abaqhuba okungenani izinsuku ezinhlanu ngesonto futhi bayakwazi ukuqhuba okungenani amamayela angu-6.
Iviki eli-6 elidluliwe Uhlelo lokuqeqesha lwe-5K : Le schedule eyisithupha isonto labagijimi abanolwazi abahamba ngamakhilomitha angaba ngu-20 ngesonto.
Amashejuli Wokuqeqesha ama-5-mile (noma ama-8K)
I-8K (4.97 miles) noma ibanga elingamakhilomitha angu-5 yithandwa kakhulu emidlalweni yomgwaqo. Uma usanda kuqala ukusebenza, umjaho we-8K uyisingeniso esihle somjaho womgwaqo. Umncintiswano we-5-miler noma u-8-K ungumgomo ongenakwenzeka ngemva kokuqeda umjaho we-5K.
Iviki 8-I-8K noma i-5-Uhlelo lokuqeqesha i-Mile lwabaqalayo : Lolu hlelo lokuqeqesha lwamasonto ayisishiyagalombili lenzelwe abagijimi abaqalayo abafuna ukufinyelela emgqeni wokugcina umjaho we-8K noma wamamayela angu-5. Iqaphela ukuthi usuvele ugijima okungenani i-mile eyi-1.
Iviki 8-I-8K noma i-5-I-Mile Training Schedule yabaqalayo abaqalayo: Loluhlelo lwesonto eliyisishiyagalombili lubhekiswe kubagijimi abangenawo abaqalayo abaqalayo futhi bangagijima ngamamitha angu-2 ngesikhathi esisodwa.
I-Week-6 8K noma 5-I-Schedule Yokuqeqeshwa Ephakathi Yama-Mile : Lolu hlelo lokuqeqesha lwe-8K lwamaviki ayisithupha lenzelwe abagijimi abaphakathi abafuna ukuqeqesha umjaho we-8K. Isebenza nanoma yikuphi ukuqeqeshwa komgijimi okuphakathi komncintiswano wamamayela angu-5. Lolu hlelo lucabanga ukuthi usuvele ugijima okungenani ngamamayela angu-4.
Iviki 4-I-8K noma i-5-I-Schedule Yokuqeqeshwa Ephakathi Yama-Mile : Lolu hlelo lokuqeqesha lwe-8K lwamaviki amane lenzelwe abagijimi abaphakathi abafuna ukwakha ukuqhuba umjaho we-8K noma wamamayela angu-5.
Uhlelo luqala ukuthi usuvele ugijima ngamamayela angu-5, kodwa ufuna ukuqinisa amakhono akho wejubane nokugijima ngaphambi komncintiswano.
I-6-Week 8K noma 5-I-Mile Advanced Training Schedule : Lolu hlelo lokuqeqesha lwe-8K lwamaviki ayisithupha lenzelwe abagijimi abaphambili abafuna ukuphumelela umncintiswano we-8K ophumelelayo. Lolu hlelo lubuye lusebenze nanoma yikuphi ukuqeqeshwa okugijimayo kwegijimi kumjaho wamamayela angu-5. Lolu hlelo lucabanga ukuthi usuvele ugijima okungenani ngamamayela angu-6.
I-10K Yokuhlela Amashejuli
Umjaho we-10K ubude ngamakhilomitha angu-10, okulingana no-6.2 miles. Ngenxa yokuthi i-10K ingenye yezinhlanga zemigwaqo emifushane, idume phakathi kwabagijimi be-novice abafuna ukunyuka kusuka ku-5K. Abagijimi abaphambili bafuna ukugijima ama-10K ukuze babe nomgomo wesikhathi esifushane futhi bahlole ukuqina kwabo futhi baqonde amakhono abo okugijima ekulungiseni umjaho omude.
10K Amashejuli Wokuqeqesha Abaqalayo:
Hlela / Hamba UHlelo Lokuqeqesha le-10K : Lolu hlelo lokuqeqesha lwe-10K lwamaviki ayishumi luphelele kubantu abaqala ukuhamba / abahamba phambili abafuna ukugijima / bahambe umjaho we-10K (6.2 miles). Uhlelo luqala ukuthi usuvele ugijime / uhamba (kumaminithi angu-1/1 iminithi yokuhamba / ukuhamba) imizuzu engu-20.
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Isu Lokuqeqesha Isivivinyo Samaviki angu-4 ku-Running One Mile
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Ukubikezela Isikhathi Sakho Esiphelile Sokuhamba Nokugijima
10K Uhlelo lokuqeqesha lwabaqalayo : Lolu hlelo lokuqeqesha lwamasonto ayisishiyagalombili lubhekiswe kubagijimi abaqalayo abafuna ukufinyelela emgqeni we-10K. Iqaphela ukuthi usuvele ugijima okungenani ngamamayela angu-2.
I-4-Week Beginner 10K Training Schedule: Leli hlelo lwesonto elilodwa libagijimi abaqalayo abanenyanga ukuze balungele i-10K yabo. Kumele ukwazi ukugijima kumamayela angu-3 ukuqala lesi simiso.
Isonto Lokuqala Lokuqeqeshwa Lamaviki ayisithupha-6 : Ukuqala lolu hlelo lokuqeqesha lwamaviki ayisithupha, kufanele usebenze izinsuku ezimbalwa ngesonto futhi ungagijima kuze kube ngamamayela amabili.
I-10K Uhlelo Lokuqeqesha lwabaqalayo abahamba phambili: Loluhlelo lwesonto eliyisishiyagalombili lubagijimi abangakwazi ukugijima ngamamayela angu-3 futhi bangagijima izinsuku ezine kuya kwezinhlanu ngesonto.
10K Ukuqeqesha abagijimi abaphakathi:
I-10K Yohlelo Lokuqeqesha lwabagijimi abaphakathi : Lolu hlelo lokuqeqesha lwamaviki ayisishiyagalombili lwaklanyelwe ukukusiza ukuba ugijime 10K yakho esheshayo.
Iviki eli-4 eliphakathi kwe-10K Uhlelo lokuqeqesha: Lolu hlelo lokuqeqesha lwamaviki amane lenzelwe abagijimi abanolwazi lomjaho odlule futhi bafuna ukuthuthukisa isikhathi sabo esingu-10K. Kumele ukwazi ukugijima kahle ukuya kumamayela angu-5 ukuqala lolu hlelo.
Iviki eli-6 eliphakathi kohlelo lokuqeqesha le-10K : Lolu hlelo lokuqeqesha lwamasonto ayisithupha lubagijimi abanolwazi oluhlangene lomjaho abafuna ukuthuthukisa isikhathi sabo esingu-10K. Kumele ukwazi ukugijima kahle ukuya kumamayela angu-4 ukuqala lolu hlelo.
10K Ukuqeqesha abagijimi abahamba phambili:
I-10K Uhlelo Lokuqeqesha lwabagijimi abaPhambili : Lolu hlelo lokuqeqesha lwamaviki ayisishiyagalombili lenzelwe abagijimi abagijima abangakwazi ukugijima ngamamitha angu-6 ngokunethezeka futhi bangagijima izinsuku ezinhlanu ngesonto.
I-4-Week Advanced Schedule 10K Training: Lolu hlelo lokuqeqeshwa kweviki ezine lenzelwe abagijimi abanokuhlangenwe nakho okuyi-10K futhi bafuna ukuthuthukisa isikhathi sabo. Kumele ukwazi ukugijima kahle ukuya kumamayela angu-7 ukuqala lolu hlelo.
Iviki eli-6 eliphakeme lokuqeqeshwa kwe-10K : Kufanele ukwazi ukugijima kahle ukuya kumamayela angu-6 ukuze uqale uhlelo loqeqesho lwe-10K.
I-Half Marathon Training Schedule
I-marathon yehafu ingamakhilomitha angu-13.1 noma amakhilomitha angu-21, noma ncamashi ibanga le-marathon (26.2 miles). Uma abagijimi sebeqedile ama-5K kanye nama-10K, bavame ukubuka umncintiswano womncintiswano we-marathon njengomgomo wabo olandelayo.
I-marathon ye-half ibanga elidumile phakathi kwabagijimi ngoba abaningi bayibona njengenselelo eshukumisayo engeyona isikhathi esiningi noma esiphuthumayo njengokuqeqeshwa kwe-marathon ephelele.
Uma ucabanga ngokuqeqeshwa kwe-marathon yehafu, nanka amapulani okuqeqesha ama-marathon:
I-Run / Walk Half Marathon IShedyuli : Lolu hlelo lokuqeqesha lwamasonto angu-12 lwama-marathon lwaklanyelwe ukukusiza ugijime / uhambe uye emgqeni we-marathon yakho yesiqingatha. Ukuze uqale le plan, kufanele ugijime / uhambe okungenani izinyanga ezimbili futhi kufanele ube ne-base mileage cishe ngamakhilomitha angu-8-10 ngesonto.
IsiHlathi Sokuqeqeshwa Kwama-Half Marathon Kwabaqalayo : Lolu hlelo lokuqeqeshwa kwamaviki angu-12 lenzelwe abagijimi abaqalayo abafuna ukuya emgqeni wokuncintisana ngomncintiswano wemidlalo. Kuthatha ukuthi usuvele ugijima okungenani ngamamayela angu-8 ngesonto.
IsiHlathi Sokuqeqeshwa Kwama-Half Kwabaqalayo Abathuthukisiwe : Lesi simiso samasonto angu-12 sibagijimi abangakwazi ukugijima ngamamayela angu-4 futhi bangaqhuba izinsuku ezine kuya kwezinhlanu ngesonto. Ungase ungakaze ugijimise umncintiswano wesigamu ngaphambi, kodwa ufuna uhlelo olunezinselelo ezincane kunomjikelezo wesigamu se-Beginner Schedule.
I-Half Marathon Training Schedule for Intermediate Runners : Lolu hlelo lokuqeqeshwa kwamaviki angu-12 luzokusiza ukuba ugijimise umncintiswano wakho wemizuzu esheshayo. Ukuze uqale lolu hlelo, kufanele usuvele uqhuba imizuzu engama-30 kuya kwangu-60 ngosuku, cishe izinsuku ezinhlanu ngesonto.
I-Half Marathon Training Schedule yabagijimi abaPhambili : Isikhathi sokuqeqesha ama- marathon sabantu abagijimi abanokuhlangenwe nakho okude isikhathi eside. Ngaphambi kokuqala lolu hlelo lokuqeqeshwa kwamaviki angu-12, udinga ukugijima ngamamayela angu-8 ngokunethezeka futhi ukwazi ukuqhuba izinsuku ezinhlanu ngesonto.
I-Marathon Yokuqeqesha Amashejuli
I-marathon ingamakhilomitha angu-26.2, noma amakhilomitha angu-42. Ngaphambi kokuba uzame ukugijima, kufanele usungule isisekelo sokusebenza ngokusebenza izinsuku ezimbalwa ngesonto izinyanga ezintathu kuya kweziyisithupha. Uma ungakaze ugijimise umjaho ngaphambili, kungumqondo omuhle ukuqeqesha futhi ugijime umncintiswano omfushane ukuze uthole ukuhlangenwe nakho komjaho futhi uqinise ukuzethemba kwakho ngokusebenza. Kufanele futhi ucabangele le mibuzo mayelana nokuqeqeshwa kwe-marathon ngaphambi kokubhalisela i-marathon.
Ukulandela isimiso sokuqeqeshwa kwe-marathon kuzokusiza ukuba ulungele kahle umncintiswano, ugweme ukulimala, futhi uzizwe uqiniseka ukuthi uzoqeda. Kuzophinde kugcine ushukumiseleka phakathi nezinyanga ezine kuya kwezinhlanu ozodinga ukulungiselela umncintiswano.
Nazi ezinye izinhlelo zokuqeqesha zama-marathon:
Uhlelo lokuqeqesha lokugijimela / lokuhamba nge- Walk : Amaningi amaningi okuqala asebenzayo asebenzisa uhlelo lokugijima / ukuhamba ukuze bafike emgqeni wokugcina. Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-20 lwenzelwe ukusiza ukuthi ugijime / uhambe uye emgqeni we-marathon wakho.
Uhlelo lokuqala lokuqeqeshwa kweMarathon : Lolu hlelo luhlose ukuhamba phambili ngesikhathi sokuqhuma. Ukuze uqale uhlelo lokuqeqeshwa kwe-marathon lamaviki angu-20, kufanele ube ne-base mileage eyisisekelo yamamayela angu-12-15 ngesonto.
Isu Lokuqeqesha I-Marathon ye-22-Week Beginner : Lolu hlelo lufana necebo elingenhla, kepha likunika amasonto amaningi okuqeqesha.
Uhlelo lokuqeqesha oluhamba phambili lwe-Marathon lokuqala : Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-20 lenzelwe abagijimi abangakwazi ukugijima kahle ngamamayela angu-4 futhi baqhuba izinsuku ezine kuya kwezinhlanu ngesonto.
Uhlelo lokuqeqesha oluphakathi oluphakathi kweMarathon : Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-18 lubhekiswe kubagijimi abaphakathi abagijime impi, manje bagijima izinsuku ezinhlanu ngesonto, futhi bangahamba ngamamitha angu-6 ngesikhathi.
Uhlelo lokuqeqeshwa kweMarathon oluphambili : Lolu hlelo lokuqeqeshwa kwe-marathon lwamasonto angu-18 lubhekiswe kubagijimi abagijimayo abanokuhlangenwe nakho kwe-marathon abangakwazi ukugijima ngamamitha angu-8 ngokunethezeka futhi baqhuba okungenani izinsuku ezinhlanu ngesonto.