Lolu hlelo lokuqeqesha lwe-5K lwamaviki ayisishiyagalolunye lenzelwe abagijimi / abahamba ngezinyawo abafuna ukwakha ukuze baqhube umjaho we- 5K (3.1 miles). Lolu hlelo lucabanga ukuthi usuvele ugijime / uhamba ( ngezinyanga ezingu-5 min / 1 iminithi yokuhamba / ukuhamba) imizuzu engu-30. Uma ungakaze ugijime noma ugijime / uhambe ngaphambili, ungase uqale ukuqala ngamaviki amathathu kuya ohlelweni lokuHlala lokuPhuthukiswa kwe-30-Minute . Uma ngabe usuvele ugijima kahle ngamamayela angamayela, ungase ufune kunalokho uzame lolu hlelo lokuqeqesha lwe-Beginner Runner 5K noma lolu hlelo lwe- 4-Week 5K Training Schedule .
Uma ungakaze ube nomzimba wakamuva, vakashela udokotela wakho ukuze ahlanzeke ukuze asebenze.
Amanothi Mayelana noHlelo Lokuqeqesha
Lolu hlelo luyi-run / walk kuya ohlelweni oluqhubekayo lokugijima, ngakho-ke ezinye iziqondiso zakho zokuzivocavoca zizoboniswa ngezikhathi zokuhamba / ukuhamba. Inombolo yokuqala ekhonjisiwe kuyoba inani lemaminithi yokugijima futhi inombolo yesibili yinani elizohamba ngalo. Ngakho, isibonelo, 5/1 kusho ukugijima imizuzu engu-5, bese uhamba ngomzuzu owodwa.
Kufanele uqale ukugijima ngalunye ngomgwaqo ongu-5-10 wemfudumalo- mphahla noma ijubane elincane. Qedela ngezinyawo zokuhamba ngezinyawo ezingu-5-10 noma ukuhamba kancane.
Awudingi ukwenza ukugijima kwakho ezinsukwini ezithile; Nokho, kufanele uzame 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.
Iviki 1:
Usuku 1: 5/1 x 5 (imizuzu emihlanu ugijima, ukuhamba kweminithi elingu-1 x 5, imizuzu engama-30)
Usuku 2: Ukuphumula
Usuku lwesithathu: 5/1 x 5
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: 6/1 x 5
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 2:
Usuku 1: 7/1 x 4
Usuku 2: Ukuphumula
Usuku lwesithathu: 7/1 x 4
Usuku lwe-4: 40-45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: 8/1 x 4
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 3:
Usuku 1: 9/1 x 3
Usuku 2: Ukuphumula
Usuku lwesithathu: 10/1 x 3
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: 11/1 x 3
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Liviki 4:
Usuku 1: 12/1 x 3
Usuku 2: Ukuphumula
Usuku lwesithathu: 14/1 x 2
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: 15/1 x 2
Usuku lwama-7: Ukuphumula noma ukuhamba ngamaminithi angu-30
Isonto 5:
Usuku 1: 16/1 + 12 amaminithi agijima
Usuku 2: Ukuphumula
Usuku lwesithathu: 18/1 + 10 iminithi ugijima
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: 20/1 + 10 min ugijima
Usuku lwama-7: 30 iminithi yokuqeqesha
Isonto 6:
Usuku 1: 23/1 + 5 min run
Usuku 2: Ukuphumula
Usuku lwesithathu: 24/1 + 5 iminithi ugijime
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: 25/1 + 5 iminithi ugijima
Usuku lwama-7: 30 iminithi yokuqeqesha
Isonto 7:
Usuku 1: Run imizuzu engu-26
Usuku 2: Ukuphumula
Usuku lwesithathu: Hamba imizuzu engu-28
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Usuku 5: Ukuphumula
Usuku 6: Hamba imizuzu engu-30
Usuku lwama-7: 30 iminithi yokuqeqesha
Isonto 8:
I-5K yakho yokuqala kulesi sonto! Zama ukuthatha kancane kancane kuleli sonto, ukuze uphumule kahle nge-5K yakho. Ngikufisela inhlanhla!
Usuku 1: Run 25 min
Usuku 2: 30 iminithi yokuqeqesha okuphambene
Usuku lwesithathu: Run 20 min