Lolu hlelo lokuqeqesha lwe-8K lwamaviki ayisithupha lenzelwe abagijimi abaphambili abafuna ukuqhuba umjaho ophumelelayo we-8K (4.97 miles). Lolu hlelo lubuye lusebenze nanoma yikuphi ukuqeqeshwa okugijimayo kwegijimi kumjaho wamamayela angu-5. Lolu hlelo lucabanga ukuthi usuvele ugijima okungenani ngamamayela angu-6. Uma lolu hlelo lubonakala lukhuni kuwe, zama le Hlelo Lokuphakathi Oluphakathi kuka-8K noma le-5 .
Amanothi Ohlelo Lokuqeqesha
Ukuqeqeshwa komnqamlezo: Ukuqeqesha okuphambene nomzimba kukunika ikhefu yengqondo nengokwenyama ekusebenzeni, ngenkathi usakha impilo yakho.
Ukuqeqeshwa esiphambanweni kungaba ukuhamba, ukuhamba ngebhayisikili, ukudansa, ukubhukuda, noma yimuphi omunye umsebenzi (ngaphandle kokusebenza) owujabulela. Kungumqondo omuhle ukufaka ukuqeqeshwa kwamandla okuthuthukisa ukusebenza kwakho futhi usize ukugwema ukulimala .
Ukuphindaphinda kwe-Hill (HR): Ukuze intaba yakho iphindze , khetha intaba cishe ngamamitha angu-200 ukuya kwangu-400 ubude obunzima kakhulu. Zama ukugijima ku-8K (5 miles) umzamo wakho womncintiswano. Phindela phansi entabeni ngezinga elilula.
Izinsuku Zokuphumula: Ngezinsuku zokuphumula, ungathatha usuku lokuphumula oluphelele noma wenze ukuqeqeshwa okulula okulula (CT).
I-Tempo iqhuma (TR): Qala ukugijima kwakho kwe-tempo ngemizuzu engu-10 elula, bese uqhubeka nemaminithi angu-20-25 egijima ngamasekhondi angu-10 ngehora elincane kunama-10K wejubane lakho lomjaho, bese uqedela ngemizuzu engu-10 epholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho lokugijima lika-10K liphi, sebenzisa ijubane "eliyinkimbinkimbi" ongaligcina imizuzu engu-20-25.
Ukusebenza kwe-Interval ye-8K: Qalisa ukusebenza kwakho ngezikhathi ngesikhathi sokuhamba komjaho wakho we-8K (5 miles), onokuphumula okulula okuhamba ngamaminithi amabili phakathi kwesinye isikhathi.
Kufanele uqale futhi uqedele lokhu kusebenza nge-mile elilodwa lokugijima kalula ukufudumala nokupholisa phansi.
I-Long Runs (LR): Nakuba ungaqeqeshelwa umcimbi obanga ibanga elide, ukugijima isikhathi eside kukusiza ukuba uthuthukise ukuqina kwakho, okubalulekile kumjaho we-8K. Yenza isikhathi sakho eside uhamba ngesivinini esivumelanako, sokuxoxa.
Qiniseka ukuthi uyakwazi ukuphefumula kalula futhi ungaxoxa ngemisho ephelele. Kufanele futhi wenze ukugijima kwakho okulula (ER) kulo mzamo.
I-6-Iviki eledlule I-8K noma i-5 Mile Schedule
Iviki 1:
Usuku 1 : 45 iminithi CT noma Ukuphumula
Usuku 2 : 20 amaminithi angu-TR + 3 aphindaphinda
Usuku lwesithathu : 40 iminithi CT
Usuku 4 : 4 iminithi @ 8K umzamo x 3
Usuku 5 : Ukuphumula
Usuku 6 : 6 amamayela LR
Usuku 7 : amayela angu-3 ER
Isonto 2:
Usuku 1 : 45 iminithi CT noma Ukuphumula
Usuku 2 : 20 amaminithi angu-TR + 4 aphinda
Usuku lwesithathu : 40 iminithi CT
Usuku 4 : 4 iminithi @ 8K umzamo x 4
Usuku 5 : Ukuphumula
Usuku 6 : amamayela angu-7 LR
Usuku 7 : amayela angu-3 ER
Isonto 3:
Usuku 1 : 45 iminithi CT noma Ukuphumula
Usuku 2 : 20 amaminithi angu-TR + 5 aphinda
Usuku lwesithathu : 40 iminithi CT
Usuku 4 : 4 iminithi @ 8K umzamo x 5
Usuku 5 : Ukuphumula
Usuku 6 : amamayela angu-7 LR
Usuku 7 : amayela angu-3 ER
Liviki 4:
Usuku 1 : 45 iminithi CT noma Ukuphumula
Usuku 2 : 25 amaminithi angu-TR + 6 aphinda
Usuku lwesithathu : 40 iminithi CT
Usuku 4 : 4 iminithi @ 8K umzamo x 5
Usuku 5 : Ukuphumula
Usuku 6 : 8 amamayela LR
Usuku 7 : amayela angu-3 ER
Isonto 5:
Usuku 1 : 40 iminithi CT noma Ukuphumula
Usuku 2 : 20 amaminithi angu-TR + 2 aphinda
Usuku lwesithathu : 30 iminithi CT
Usuku 4 : 4 iminithi @ 8K umzamo x 4
Usuku 5 : Ukuphumula
Usuku 6 : 6 amamayela LR
Usuku 7 : amayela angu-3 ER
Isonto 6:
Usuku 1 : 30 iminithi CT
Usuku 2 : Ukuphumula
Usuku lwesithathu : 20 iminithi TR
Usuku 4 : Ukuphumula
Usuku 5 : amayela angu-2-3 ER
Usuku 6 : Ukuphumula
Usuku lwama-7 : 8K noma 5-Mile Race!