I-Advanced Marathon Training Schedule

Uke ukhetha i-marathon yakho elandelayo? Uma usuwenze ngaphezulu kweyodwa imarathon, usuvele usebenza izinsuku ezinhlanu ngesonto, futhi ungagijima kuze kube ngamamayela angu-8 ngokunethezeka, isimiso se-marathon esiphuthumayo singase sibe kuhle kuwe. Bheka uhlelo (bheka ishadi ngezansi) ubone ukuthi ucabangani. Uma kubonakala sengathi kungase kube nzima kakhulu manje, zama leSimiso esiPhakathi seMarathon .

Amanothi mayelana nesimiso se-marathon:

Ukuqeqeshwa kweziphambano (CT): Imisebenzi yokuqeqesha ikuvumela ukuba unike amajoyina akho kanye nemisipha ikhefu, ngenkathi isebenza ku-cardio yakho. Uma isimiso sifuna CT, yenza umsebenzi we-cardio ngaphandle kokugijima (ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical) emzamweni olinganiselayo emaminithini angu-45 kuya kwangu-60.

I-Tempo Run: Tempo igijima ikusiza ukuthi uthuthukise umkhawulo wakho we-anaerobic, okubaluleke kakhulu ekugijimeni okusheshayo. Ngomshini wamaminithi angu-40, isibonelo, qalisa ukugijima kwakho imizuzu engu-5 kuya kwengu-10 yokusebenza okulula, bese uqhubeka nemaminithi angu-15 ukuya kwangu-20 egijima cishe nge-10K ijubane. Qedela imizuzu engu-5 kuya kwengu-10 yokupholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho le-10K liphi, hamba ngesivinini esizizwa "sinzima kakhulu."

Amandla-isitimela: Sebenzisa amahora angu-20-25 ukwenza umzimba ophansi nokuqiniswa komzimba. Nakhu okunye okusebenzayo kokuqeqeshwa kwamandla esampula .

Ukusebenza kwe-interval (IW): Ngemuva kwemizuzu engu-10 efudumele, sebenzisa isikhawu esinqunyiwe ku-Race Pace (bheka ngezansi), bese uphinde uphinde usebenze kalula kumaminithi amabili ngaphambi kokuqala isikhawu esilandelayo.

Qeda izikhathi nge-cooldown yeminithi engu-10.

Ukuhamba okulula (EP): Lezi zigijimi kufanele zenziwe ngezinga elilula, elikhululekile. Kufanele ukwazi ukuphefumula nokukhuluma kalula. Lokhu futhi kuyisikhathi sakho eside (ngoMgqibelo) ijubane.

I-Race Race (RP): Lezi zigijimi (noma izingxenye zokugijima) kufanele zenzeke emncintiswaneni wakho wokulinganisa umjaho we-marathon (RP).

Uma ungaqiniseki ukuthi ijubane lakho lomncintiswano we-marathon luni, engeza amasekhondi angu-30-45 ngeyure elilodwa le-marathon yakho. Ungasebenzisa futhi isikhathi sesikhathi somncintiswano ukuze uthole ukuthi isikhathi sakho sokuncintisana sesikhathi sokugijima sizoba nini.

Ukuphumula: Ukuphumula kubalulekile ekuzikhandleni kwakho kokuthola nokulimala . Imisipha yakho yakha futhi ilungisa ngokwayo phakathi nezinsuku zakho zokuphumula. Ukugijima nsuku zonke kungabangela ukulimala nokushisa. ULwesihlanu usuku oluhle lokuphumula, njengoba uzobe ugijima ngoLwesine futhi uzosebenza isikhathi eside ngosuku olulandelayo.

Qaphela: Ungashintsha izinsuku ukuze uhlele isimiso sakho. Uma umatasa ngolunye usuku, kuhle ukushintshanisa usuku lokuphumula usuku lokugijima. Isibonelo, abanye abagijimi bakhetha ukwenza isikhathi eside ngeSonto, ngakho-ke ungenza u-EP ugijime ngoLwesihlanu, uphumule ngoMgqibelo, bese wenza isikhathi sakho eside ngeSonto.

I-Advanced Marathon Training Schedule