Lungele Ukuqalisa I-Martial Half emavikini angu-12
Usuvele ugijimela okungenani isigamu se-marathon esisodwa (13.1 miles) umjaho, noma wenze u-5K noma u-10K futhi usulungele ukugijima umncintiswano wesigamu. Uma isimiso somjikelezo se-marathon sesiqalo sibonakala kulula kakhulu noma isimiso se-marathon esiphezulu sonyaka sibonakala sinselele kakhulu, zama lesi simiso se-semi-marathon se-weekner esiphezulu esiphezulu (bheka ishadi ngezansi).
Lolu hlelo lubheke abagijimi abangakwazi ukugijima ngamamayela angu-4 ngokunethezeka futhi bangagijima izinsuku ezingu-4 kuya kwezingu-5 ngesonto.
Amanothi mayelana nesimiso:
NgoMsombuluko noLwesihlanu: NgoMsombuluko noLwesihlanu bavame ukuphumula izinsuku . Unganaki izinsuku zokuphumula - zibalulekile ekuzikhandleni kwakho kokuthola nokulimala . Imisipha yakho yakha futhi ilungisa ngokwayo phakathi nezinsuku zakho zokuphumula. Ngeke uthole amandla amaningi futhi ukwandisa ingozi yokulimala uma ungahlali izinsuku zokuphumula.
NgoLwesibili neMigqibelo: Ngemva kokufudumala , ugijimise ngezinga elihlelekile le-mileage ekhethiwe.
NgoLwesithathu: Yenza umsebenzi wokuqeqesha isiphambano (njengokuhamba ngebhayisikili noma ukubhukuda) emzamweni ongenamandla wokulinganisa imizuzu engama-45 kuya kwangu-50.
NgoLwesine: Ngeviki 4, uzoqala ukwenza umjaho wezinyawo. Ngemuva kokufudumala kwe-mile-mile (WU), sebenzela ibanga elibonisiwe emncintiswaneni wakho womncintiswano we-marathon. Bese ugijima i-cooldown eyodwa (i-CD) ngezinga lakho elilula, lokuxoxa. Uma ungaqiniseki ukuthi ijubane lakho lesigamu se-marathon luni, run ngesivinini ocabanga ukuthi ungabamba ngamamayela angu-13.1.
Amasonto: AmaSonto azinsuku zokuvuselela. Run on a lula (EZ), ijubane ijubane ukusiza ukukhulula imisipha yakho.
Qaphela:
Ungashintsha izinsuku ukuze uhlele isimiso sakho. Ngakho-ke, uma ukhetha ukwenza umsebenzi ngoMsombuluko noma ngoLwesihlanu, kuhle ukushintshanisa usuku lokuphumula usuku lokugijima.
I-Advanced Beginner Half-Marathon Training Schedule
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | Ukuphumula | 3 mi | CT | 4 mi | Ukuphumula | 4 mi | 2.5 mi EZ |
| 2 | Ukuphumula | 3 mi | CT | 4 mi | CT | 5 mi | 2.5 mi EZ |
| 3 | Ukuphumula | 3.5 mi | CT | 5 mi | Ukuphumula | 6 mi | 3 mi EZ |
| 4 | Ukuphumula | 3.5 mi | CT | 1 mi WU / 1 mi ijubane lomjaho / 1 mi CD | Ukuphumula | 7 mi | 3 mi EZ |
| 5 | Ukuphumula | 4 mi | CT | 1 mi i-WU / 1.5 mi ijubane lomjaho / 1 mi CD | Ukuphumula | 8 mi | 3.5 mi EZ |
| 6 | Ukuphumula | 4 mil | CT | 1 mi WU / 2 mi ijubane lomjaho / 1 mi CD | Ukuphumula | 9 mi | 3.5 mi EZ |
| 7 | Ukuphumula | 4 mi | CT | 1 mi i-WU / 2.5 mi ijubane lomjaho / 1 mi CD | Ukuphumula | 10 mi | 3.5 mi EZ |
| 8 | Ukuphumula | 4.5 mi | CT | 1 mi WU / 3 mi ijubane lomjaho / 1 mi CD | Ukuphumula | 8 mi | 4 mi EZ |
| 9 | Ukuphumula | 5 mi | CT | 1 mi WU / 3 mi ijubane lomjaho / 1 mi CD | Ukuphumula | 10 mi | 3 mi EZ |
| 10 | Ukuphumula | 4.5 mi | CT | 1 mi WU / 4 mi ijubane lomjaho / 1 mi CD | Ukuphumula | 12 mi | 3 mi EZ |
| 11 | Ukuphumula | 4 mi | CT | 1 mi WU / 2 mi ijubane lomjaho / 1 mi CD | Ukuphumula | 5 mi | 2.5 mi EZ |
| 12 | Ukuphumula | 1 mi i-WU / 1.5 mi ijubane lomjaho / 1 mi CD | Imizuzu engu-30 | Ukuphumula | Imizuzu engu-20 | Day Race! | Usuku Lokuphumula! |