Isingeniso esingu-10K Isingeniso se-Run / Walkers
Lolu hlelo lokuqeqesha lwe-10K lweviki lwaklanyelwe abagijimi bokuqala / abahamba phambili abafuna ukugijima / bahambe umjaho we- 10K (6.2 miles). Ngisho noma ungaqeqesheli uhlanga oluthile, lolu hlelo luzokusiza ukwakha ukuhamba / ukuhamba imizuzu engaphezu kwengu-60. Uhlelo luqala ukuthi usuvele ugijime / uhamba (kumaminithi angu-1/1 iminithi yokuhamba / ukuhamba) imizuzu engu-20. Uma ufuna isimiso sonke sokugijima, zama le- program yokuqeqesha eyi-10K .
Uma ungazange ube nomzimba wamuva, qiniseka ukuthi ukhuluma nodokotela wakho bese usula ukuthi usebenze.
Amanothi Mayelana neShejuli
Lolu hlelo lokuqeqesha luqala uhlelo lwe- run / walk , ngakho-ke imiyalo yakho yokuzivocavoca izoboniswa ngezikhathi zokuhamba / ukuhamba. Inombolo yokuqala ekhonjisiwe kuyoba inombolo yamaminithi ozosebenza futhi inombolo yesibili inani elizohamba ngalo. Ngakho, isibonelo, i-1/1 isho umzuzu owodwa, bese uhamba ngomzuzu owodwa.
Kufanele uqalise ukugijima ngalunye ngemikhumbi emihlanu yokufudumala- ukuhamba noma ukuzivocavoca umzimba . Qedela nge-5-minute yokuhamba epholile .
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, ukubhukuda, ukuqeqesha amandla , noma noma yimuphi omunye umsebenzi (ngaphandle kokusebenza) owujabulela.
Iviki 1:
Usuku 1: 1/1 x 10 (ukuhamba ngomzuzu owodwa, ukuhamba kweminithi elingu-1 x 10, okungenani imizuzu engu-20)
Usuku 2: 1/1 x 10
Usuku lwesithathu: 1/1 x 10
Usuku 4: 40-45 amaminithi wokuqeqesha
Isonto 2:
Usuku 1: 1/1 x 11
Usuku 2: 1/1 x 12
Usuku lwesithathu: 1/1 x 13
Usuku 4: 40-45 amaminithi wokuqeqesha
Isonto 3:
Usuku 1: 1/1 x 15
Usuku 2: 1/1 x 15
Usuku lwesithathu: 1/1 x 15
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Liviki 4:
Usuku 1: 2/1 x 10
Usuku 2: 2/1 x 10
Usuku lwesithathu: 2/1 x 10
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Isonto 5:
Usuku 1: 2/1 x 10
Usuku 2: 3/1 x 10
Usuku lwesithathu: 2/1 x 14
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Usuku lwesi-5: 30 iminithi yokuqeqesha okuhamba phambili
Isonto 6:
Usuku 1: 3/1 x 10
Usuku 2: 3/1 x 8
Usuku lwesithathu: 3/1 x 11
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Usuku lwesi-5: 30 iminithi yokuqeqesha okuhamba phambili
Isonto 7:
Usuku 1: 3/1 x 10
Usuku 2: 3/1 x 8
Usuku lwesithathu: 3/1 x 13
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Usuku lwesi-5: 30 iminithi yokuqeqesha okuhamba phambili
Isonto 8:
Usuku 1: 3/1 x 10
Usuku 2: 3/1 x 10
Usuku lwesithathu: 3/1 x 15
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Usuku lwesi-5: 30 iminithi yokuqeqesha okuhamba phambili
Isonto 9:
Usuku 1: 3/1 x 10
Usuku 2: 3/1 x 10
Usuku lwesithathu: 3/1 x 17
Usuku lwe-4: 45 iminithi yokuqeqesha okuhamba phambili
Usuku lwesi-5: 30 iminithi yokuqeqesha okuhamba phambili
Liviki 10:
I-10K yakho kulesi sonto! Uzoyithatha kancane kancane kuleli sonto ukuze uphumule kahle emncintiswaneni wakho omkhulu. Ngikufisela inhlanhla!
Usuku 1: 2/1 x 10
Usuku 2: 30 iminithi yokuqeqesha okuphambene
Usuku lwesithathu: 3/1 x 5