Isonto eli-8 icebo lokusebenzisa umjaho wakho we-10K umhlabeleli
Uma ungumgijimi ohamba phambili olungele ukuqinisa ukusebenza kwakho kobuhlanga bakho obuyi-10K (6.2), sebenzisa lolu hlelo lokuqeqesha lwamasonto ayisishiyagalombili. Ukuze ulandele lolu hlelo lokuqeqesha lwe-10K, kufanele ukwazi ukugijima ngamamayela angu-6 ngokunethezeka futhi ugijime izinsuku ezinhlanu ngesonto. Uma lolu hlelo lubonakala lukhuni kakhulu kuwe, zama isimiso se- intermediate 10K .
I-10K I-Advanced Training Schedule
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | CT noma Ukuphumula | 4 x 400 IW | Ukugijima kwamamitha angu-3 + | I-35 min tempo | Ukuphumula | Ukugijima kwamamayela angu-6 | 30 iminithi EZ |
| 2 | CT noma Ukuphumula | 4 x 800 IW | 4 ukugijima amakhilomitha + amandla | I-tempo engu-40 | Ukuphumula | Ukugijima kwamamayela angu-7 | 35 iminithi EZ |
| 3 | CT noma Ukuphumula | 6 x 400 IW | 4 ukugijima amakhilomitha + amandla | 6 x intaba iphinda | Ukuphumula | Ukugijima kwamamayela angu-8 | 35 iminithi EZ |
| 4 | CT noma Ukuphumula | 6 x 800 IW | 4 ukugijima amakhilomitha + amandla | I-tempo engu-40 | Ukuphumula | Ukugijima kwamamayela angu-9 | 40 iminithi EZ |
| 5 | CT | 8 x intaba iphinda | Ukugijima kwamamitha angu-5 | I-45 min tempo | Ukuphumula | Ukugijima kwamamayela angu-6 | 40 iminithi EZ |
| 6 | CT noma Ukuphumula | 6 x 800 IW | Ukugijima kwamamitha angu-5 | I-tempo engu-40 | Ukuphumula | Ukugijima kwamamayela angu-8 | 45 iminithi EZ |
| 7 | CT noma Ukuphumula | 6 x 400 IW | 4 ukugijima amakhilomitha + amandla | I-tempo engu-40 | Ukuphumula | Ukugijima kwamamayela angu-8 | 45 iminithi EZ |
| 8 | CT noma Ukuphumula | 5 m ukugijima | I-30 min tempo run | 3 m ukugijima | Ukuphumula | Ukuphumula | 10K Mhlanga! |
Amanothi kwi-10K Advanced Runner Training Plan
Ukuqeqeshwa kweziphambano (CT): Imisebenzi yokuqeqesha ikuvumela ukuba unike amajoyina akho futhi usebenzise imisipha ikhefu ngenkathi isebenza ku-cardio yakho. Uma isimiso sifuna uT, yenza umsebenzi wokuqeqesha (isib. Ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical) emzamweni olinganiselayo emizuzwini engu-45-60. Kufanele futhi usebenzise ukuqeqeshwa kwamandla amaminithi angu-15-20, noma usebenzise imishini noma umzimba wesisindo somzimba, ugxile emzimbeni wakho ophansi nangomqondo oyisisekelo. Ungenza esinye iseshini sokuqinisa imizuzu engu-15 kuya kwezingu-20 ngoLwesithathu uma wenza umkhankaso olula ohamba phambili.
I-Tempo Run: Tempo igijima ikusiza ukuthi uthuthukise umkhawulo wakho we- anaerobic , okubaluleke kakhulu ekugijimeni okusheshayo kwe-10K. Qala ukugijima kwakho ngemaminithi angu-5 kuya kwangu-10 okusebenza kalula, bese uqhubeka nemaminithi angu-15 ukuya kwangu-20 egijima eduze nesikhathi sakho esingu-10K (kodwa hhayi ngesivinini somjaho ), bese uqedela ngemizuzu engu-5 kuya kwe-10 yokupholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho le-10K liphi, sebenzisa ijubane elizizwa "likhuni kanzima".
I-Interval Workouts (IW): Ngemuva kokufudumala, sebenzisa amamitha angu-400 (ithrekhi elilodwa elizungeze amathrekhi amaningi) ngesivinini sakho sama-5K, bese ululama ngokugijima noma ukuhamba ngamamitha angu-400. Ngakho-ke uma isimiso sithi, 4 x 400, lokho kuzoba ngama-400s ngesivinini esingu-5K, enokubuyiselwa kwamamitha angu-400 phakathi. Ngamamitha angu-800 (2 aphelela ezungeze amathrekhi amaningi), sebenzisa amamitha angu-800 ngezinga lakho lokugijima lika-10K, bese ululame ngokugijima noma ukuhamba ngamamitha angu-400.
Ukuphumula: Ukuphumula kubalulekile ekuzikhandleni kwakho kokuthola nokulimala , ngakho ungazinaki izinsuku zokuphumula. Imisipha yakho yakha futhi ilungisa ngokwayo phakathi nezinsuku zakho zokuphumula. Ngakho uma ugijima nsuku zonke, ngeke ubone ukuthuthukiswa okuningi. ULwesihlanu luyisuku esihle sokuphumula ngoba uzobe wenza umshini wakho wokuzivocavoca ngoLwesine nangosuku olulandelayo ukugijima kwakho isikhathi eside kakhulu kweviki.
UMgqibelo Ugijimela isikhathi eside: Ngemva kokufudumala , ugijimise ngezinga elimnandi lokuhamba nge-mileage ekhethiwe.
AmaSonto: Lolu suku lokuvuselela olusebenzayo. Ukugijima kwakho kumele kube lula (EZ), ijubane elihamba kahle, elisiza ukukhipha imisipha yakho.
Ukushintsha Izinsuku
Ungashintsha izinsuku ukuze uhlele isimiso sakho. Vele uqiniseke ukuthi awukwenzi izinsuku ezimbili zokuvuna ijubane ngokulandelana.