Yiba yingxenye yeMarathon-Ukulungele ezinyangeni ezimbili
Uma usuvele uqedile i-marathon yesiqingatha futhi uqhubeke nokusebenza kwakho, akudingeki ulinde izinyanga ezimbalwa ukuze usebenzise umjikelezo wakho olandelayo wesiqingatha. Ngezansi isimiso se-marathon yesigamu sezinyanga eziyisishiyagalombili esizokwenza ulungele uhlanga futhi usebenzise amandla akho okugcwele.
Khumbula ukuthi lolu hlelo lokuqeqesha alulona lomuntu omusha osebenzayo noma ongazange alusebenzele izinyanga ezimbalwa ezedlule.
Ukuze uqale lolu hlelo lokuqeqesha, kuzodingeka ube nesisekelo sokuqeqesha cishe ngamamayela angu-15 ngesonto futhi kufanele ukwazi ukugijima kahle ngamamitha angu-6 ngesikhathi. Uma ungenalo lelo zinga, ungase ufune ukuhamba nohlelo olude lokuqeqeshwa kwe-marathon. Zama enye yalezi zikhathi zokuqeqesha ama-marathon amasonto angu-12 wezinhlelo zokuqeqesha abagijimi, abaphakathi , noma abagijimi abaphambili .
Ukuqeqeshwa kwamasonto onke
Ukuqeqeshwa kwakho kuhlanganisa ukugijima kwe-tempo, ukugijima kwesikhashana, ukugijima isikhathi eside, nokugijima okulula, okuchazwe ngokuningiliziwe ngezansi. Bheka isimiso samasonto onke (ngezansi) ukuze uthole imininingwane ecacile mayelana nokusebenza okuningi nokuthi uhamba kangakanani. Uhlelo alubonakali ukuthi yiliphi usuku lokugijima emsebenzini ngamunye, ngakho-ke kungcono kuwe ukuthi unqume ukuthi ufuna ukuwasebenzisa nini. Abaningi abagijimi bathanda ukusindisa ukugijima kwabo isikhathi eside ngoMgqibelo noma ngeSonto, uma benesikhathi esiningi sokugijima, kodwa ungakwazi ukwenza okusemandleni kakhulu esimisweni sakho. Vele uzame ukugwema ukugijima kwe-tempo, ukugijima kwesikhathi, futhi ugijima isikhathi eside ezinsukwini zokubuyela emuva.
Kufanele uthathe usuku lokuphumula noma wenze lula noma ukuqeqeshwa okuphambene phakathi.
I-Tempo Run (TR): Ngoba i-tempo iyagijima, uzoqala futhi uqedele ngamamayela ngezinga elilula, elikhululekile. Uma ungumgijimi ohamba phambili futhi ufuna ukwengeza ama-mileage engaphezulu, ungahlala uhamba isikhathi eside ku-warmup yakho noma ku-cooldown. Kumele ugijime ingxenye ye-tempo run ijubane lokugijima ngezinga lakho le-10K lomjaho.
Uma ungaqiniseki ngezinga lakho lomjaho we-10K, kufanele ugijime ngezinga elizizwa likhululekile.
I-Interval Run (IR): Ukugijima kwe-interval kuyaphindwa ibanga elithile (okungukuthi, ama-400m) ngesivinini sakho esingu-10K bese emva kwesikhathi sokuphumula ngemuva kwesikhathi ngasinye. Isibonelo, i-4 x 800m ekuhambeni kwe-10K nge-90-second yokutakula phakathi, kungasho ukuqhuba ukuphindaphinda okungu-800m ngamasekhondi angu-90 egijima kalula, ijubane lokutakula phakathi kokuphinda. Ukugijima kokuhamba kungenziwa noma yikuphi, kufaka phakathi isitatimende, kodwa kulula ukuzenza ngethrekhi. Kufanele uqale ukufudumala ngezinga elilula. Khona-ke, yenza izikhathi / ukubuyiswa kwenani elihleliwe lokuphinda. Qedela izikhathi zakho nge-cooldown yeminithi engu-10.
Ukugijima isikhathi eside (LR): Ezinye izigijimi ezinde zizokwenziwa ngezinga elikhululekile, lokuxoxa le-mileage ekhethiwe. Uma ukuphefumula kwakho kuphelile, uyahamba ngokushesha. Izingxenye ezithile zezinkathi ezinde zizokwenziwa ngezinga elithile, ngokusekelwe ekuhambeni kwakho kwe-marathon marathon (THMP). Ungasebenzisa umbala wokubala wokulinganisa isikhathi somncintiswano njengaleli ukuze uthole isilinganiso sokuthi isikhathi sakho se-marathon sifike ngokufaka isikhashana esikhathini esivela emncintiswaneni wenye ibanga.
Ukugijima okulula (ER) nokuqeqesha okuPhambano: Ukuqeqesha okuphambene noma ukugijima okulula kungenziwa kwezinye izinsuku zesonto, njengoba isimiso sakho sivumela.
Kunconywa ukuba uthathe okungenani usuku olulodwa lokuphumula oluphelele ngeviki. Njengemikhawulo yakho ende, ukugijima okulula kufanele kwenziwe futhi ngezinga elikhululekile, lokuxoxa.
Ukuqeqesha isiphambano kungaba yimuphi umsebenzi ngaphandle kokusebenzisa lokho okukujabulela, njengokuhamba ngebhayisikili, ukudansa, ukugwedla, ukubhukuda, i-yoga, noma ukuqeqesha amandla. Kufanele wenze lo msebenzi ngokulinganisela okulinganiselwe. Hlela okungenani usuku olulodwa lokuqeqeshwa kwamandla ngesonto; Izinsuku ezimbili ngesonto kungcono nakakhulu. Ukusebenza kwakho okuqinisayo akudingeki kube yinde kakhulu noma okukhulu. Awudingi ngisho nemishini ekhethekile-ungakwazi nje ukwenza umzimba oyisisekelo umzimba, njengalesi sampula yokufundisa .
Ama- warm-up nama-cooldowns : Ukuze uthole ukufudumala kanye nama-cooldowns, kufanele ugijime ngezinga elilula noma uhambe. Ungase futhi uqale ngezinye izivivinyo ezithambile nezokufudumala ezifana nezikhawu zokukhipha kanye nokugxuma.
I-8-Iviki leMigodi yokuHlola iMarathon
Iviki 1:
Run # 1: I-Tempo run (TR): I-1 mile ijubane elilula lokufudumala; I-mile elingu-tempo ijubane; I-cooldown eyi-1-mile
Run # 2: Ukugijima kwe-Interval (IR): imininingwana engu-10 efudumele; I-6 x 400m nge-10K ijubane lokuthola kabusha kwe-90-second (ijubane elilula) phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: Ukugijima isikhathi eside (LR): amamayela angu-6 nge-intanethi elula, ekhululekile
Run # 4: Ukusebenza okulula (ER): amamayela angu-4
Isonto 2:
Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; I-mile elingu-tempo ijubane; I-cooldown eyi-1-mile
Run # 2: IR: iminithi engu-10 efudumele; 4 x 800m ngesivinini se-10K, nokuvuselelwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR: 8 amamayela elula, ehamba kahle
Run # 4: ER: amamayela angu-4
Isonto 3:
Run # 1: TR: 2 ijubane elilula le-warm-up; Amamayela angu-2 nge-tempo ijubane; I-cooldown eyi-1-mile
Run # 2: IR: iminithi engu-10 efudumele; 400m, 800m, 1200m, 800m, 400m ngejubane le-10K, nokubuyiselwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR: amamayela angu-10 ku-THMP (ijubane lesigamu se-marathon) elingu-30 amasekhondi / i-mile
Run # 4: ER: amayela angu-5
Liviki 4:
Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; Amamayela angu-2 nge-tempo ijubane; I-cooldown eyi-1-mile
Run # 2: IR: iminithi engu-10 efudumele; 4 x 800m ngesivinini se-10K, nokuvuselelwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR: amayela angu-10 elula, ehamba kahle, bese uqeda ngamamayela angu-2 ku-THMP
Run # 4: ER: amamayela angu-4
Isonto 5:
Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; 3 amahora ngesikhathi se tempo; Ukugcinwa kweminithi emizuzu emi-5
Run # 2: IR: iminithi engu-10 efudumele; 4 x 800m nge-10K ijubane, elula ukubuyisela okwama-90 phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR: amayela angu-13 elula, ehamba kahle
Run # 4: ER: amamayela angu-3
Isonto 6:
Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; 3 amahora ngesikhathi se tempo; Ukugcinwa kweminithi emizuzu emi-5
Run # 2: IR: iminithi engu-10 efudumele; 400m, 800m, 1600m, 800m, 400m ngejubane le-10K, nokubuyiswa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR: amayela angu-10 elula, ehamba kahle, bese uqeda ngamamayela angu-2 ku-THMP
Run # 4: ER: amamayela angu-3
Isonto 7:
Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; 3 amahora ngesikhathi se tempo; I-cooldown eyi-1-mile
Run # 2: ER: amayela angu-5
Run # 3: LR: 6 miles ijubane lula
Run # 4: ER: amamayela angu-3
Isonto 8:
Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; Amamayela angu-2 nge-tempo ijubane; I-cooldown eyi-1-mile
Run # 2: ER: amamayela angu-3
Run # 3: ER: 2 amamayela
Day Race! Thola amathiphu okwenzeni usuku lomncintiswano wakho wemizuzu.
Indlela yokuthola i-Half Marathon
Kuzodingeka uthathe isinqumo sokuthi ufuna ukuqhuba umncintiswano omkhulu noma omncane, futhi uma ufuna ukuhamba endaweni enhle noma uhlale eduze kwasekhaya. Uma ubheka okuthile kwendawo, hlola ngeqembu lakho lendawo elisebenzayo, umakhelwane ogijima esitolo, noma useshe i-Active.com. Uma ungathanda ukuhamba ngomncintiswano omkhulu, hlola lezi zihluzo zamanye ama-marathon amahhafu amahle kunawo wonke e-US:
Ama-Marathons aphezulu e-Spring US
Ama-Marathons e-Summer yase-US ephezulu kakhulu
I-Top Fall US Half Marathons
I-Winter Winter US Half Marathons ephezulu
Izwi elivela
Ukuqedela ukuqeqeshwa kwamasonto onke kuyingxenye yokulungiselela kwakho ukugijima umncintiswano wesigamu. Kumele futhi uzilungiselele ngokwengqondo umncintiswano ngokuthuthukisa amasu okubhekana nokungahambi kahle nezinselele ezingqondweni ongayikuzwa ngazo ngesikhathi sokuqeqesha nokugijima. Kumele futhi uzinakekele kahle ngokuthola ubuthongo obukhulu futhi usebenzise imikhuba yokudla enempilo . Lalela umzimba wakho futhi uqaphele noma yiziphi izimpawu zokuxwayisa ezingase zibe khona zokulimala . Uma uzwa ubuhlungu obuhlala isikhathi esingaphezu kwezinsuku eziyisikhombisa kuya kwezingu-10, thintana nochwepheshe wakho wezempilo ukuze ubone ukuthi izimbangela kanye nokwelashwa kungase kube yini.