Thatha amaviki angu-16 ukulungiselela i-Half-Marathon Walk
Ibanga elingamakhilomitha angu-13.1 noma ama-kilometer angu-21 le-marathon ibanga elihle labahambahambayo futhi lithandwa kakhulu nalabo abenza izinqubo zokuhamba / ukuhamba. Ukuqeqesha ukuhamba nge-marathon kufanele kwenziwe ngokuqhubekayo ukuqinisa ibanga lakho lokuhamba ngezinyanga ezintathu kuya kwezine. Nasi uhlelo lokuqeqesha oluzosetshenziselwa ukulungela ukuya kude.
Thola i-Marathon-Friendly Half-Marathon bese Ubeka Usuku
Isinyathelo sakho sokuqala ukuthola ukuthola i- walker-friendly-half-marathon lapho uzosekelwa khona ngokuhamba kancane kunalokho kwabagijimi.
Bheka ukuthi kuzokwenzeka izinyanga ezine noma ngaphezulu esikhathini esizayo ukuze uqale ukuqeqesha kusengaphambili. I-half-marathon kufanele ibe ne-cutoff isikhathi samahora angaphezu kuka-3.5 ukuze iqiniseke. Njengoba uqhubeka ngokuqeqeshwa kwakho, uzoba nomqondo ongcono wokuthi isikhathi sakho sokugcina sizoba yini futhi uzokwazi ukusebenzisa izindlela zokubikezela isikhathi sakho sokuqeda .
Yakha I-Base Yakho I-Mileage Okokuqala
Uma uqala, noma ususebenze izinyanga ezimbalwa (njengokungaphezu kwebusika), kufanele uqale ngokwakha i-mileage yakho eyisisekelo kuze kube lapho ungahamba khona amakhilomitha angu-4 ngokunethezeka ngosuku olunye. Uma ungakade uhamba ngezinyawo ngamamayela angu-4, uzodinga ukwengeza amasonto ambalwa kulesi simiso ngakho-ke usezingeni lelo ngaphambi kokuba uqale ukuqeqeshwa kwe-marathon-marathon.
Lolu hlelo lokuqeqesha imigqa ye-marathon lwandisa kancane ukuhamba ibanga elide ngesonto ngalinye. Lokhu kuhamba okude kuyakha ukukhuthazela kanye nokunikezwa kwegazi kanye nezinhlelo zamandla emisipha yakho.
Futhi udinga ukuhamba ibanga elide ngesonto ngalinye ukugubha izinyawo zakho ukuvimbela amabhulashi futhi ukunikeze ulwazi ekusebenzeni kahle kahle amanzi kanye nokudla okunamandla ngesikhathi sokuhamba eside. Kuzophinde kuhlakulele ukuqina kwengqondo oyodinga ukuhamba ngokukhuthazela.
Okudingekayo ukuze kusetshenziswe iShedithini Yokwakha I-Mile-Marathon
Ngaphambi kokuqala le schedule, udinga ukuhlangabezana nalezi zimfuneko:
- Kumele uhambe ngokuhamba kahle ngamamayela angu-4 ngosuku lwakho olude futhi ngamamayela angu-3 izinsuku ezintathu ngesonto.
- Kumele ukwazi ukwenza usuku olulodwa ngesonto, kusuka emahoreni amabili kuya ku-5.
Isikhathi samasonto onke se-Half-Marathon Training Training
- NgoLwesibili, ngoLwesine, ngoMgqibelo: hamba amakhilomitha amathathu kuya kwangu-4. Ungaxuba uhlobo lokuhamba ujabulela ukwakha kokubili isivinini nokukhuthazela kulezi zihamba. Sebenzisa ukusebenza okuphakanyisiwe kokuhamba ngezinhloso.
- NgoMsombuluko, ngoLwesithathu, uLwesihlanu: Izinsuku zivuliwe. Ungakwazi ukujabulela ukuhamba okulula noma eminye imisebenzi yokuzivocavoca.
- NgeSonto: Usuku lokwakha i-Mileage enokuhamba okude kancane . Lesi yingxenye ebalulekile yohlelo lokuqeqesha njengoba uzobe unikezela umzimba wakho inselele ebangeni okudingayo.
- Ungashintsha izinsuku eziqondile zeviki wenza uhlobo ngalunye lokuzivocavoca, kodwa kufanele ususe usuku phakathi nosuku ngalunye lokuhamba, noma uthathe kalula ukuhamba ngosuku "olukude".
- Usuku lwakho lokuqeqesha olude kakhulu kufanele libe amasonto amathathu ngaphambi kwe-marathon-marathon, bese uqala ukuthatha i-mileage. I-tapering inikeza umzimba wakho isikhathi sokuthuthukisa ngokugcwele imisipha entsha futhi ube nezitolo ezigcwele ze-marathon yakho.
- Uma usuvele uhamba ngezinyawo ezinde, ungagxumela esimisweni esimweni esifanelana nosuku lwakho olude lwamamayela.
I-Half Marathon Ishadi Lokuqeqeshwa - Amamitha
Iviki | I-Sun. | Mon. | Tue. | Wed. | Thur. | NgoLwesihlanu. | Sat. | Isonto Lonke |
1 | 4 miles | Kuvaliwe | 3 miles | Kuvaliwe | 3 miles | Kuvaliwe | 3 miles | 13 miles |
2 | 5 | Kuvaliwe | 3 | Kuvaliwe | 3 | Kuvaliwe | 3 | 14 |
3 | 6 | Kuvaliwe | 3 | Kuvaliwe | 3 | Kuvaliwe | 3 | 15 |
4 | 7 | Kuvaliwe | 3 | Kuvaliwe | 3 | Kuvaliwe | 4 | 17 |
5 | 7 | Kuvaliwe | 3 | Kuvaliwe | 4 | Kuvaliwe | 4 | 18 |
6 | 7 | Kuvaliwe | 4 | Kuvaliwe | 4 | Kuvaliwe | 4 | 19 |
7 | 8 | Kuvaliwe | 4 | Kuvaliwe | 4 | Kuvaliwe | 4 | 20 |
| 8 | 9 | Kuvaliwe | 4 | Kuvaliwe | 4 | Kuvaliwe | 4 | 21 |
9 | 10 | Kuvaliwe | 4 | Kuvaliwe | 4 | Kuvaliwe | 4 | 22 |
10 | 8 | Kuvaliwe | 4 | Kuvaliwe | 4 | Kuvaliwe | 4 | 20 |
11 | 12 | Kuvaliwe | 4 | Kuvaliwe | 4 | Kuvaliwe | 4 | 24 |
12 | 8 | Kuvaliwe | 4 | Kuvaliwe | 4 | Kuvaliwe | 4 | 20 |
13 | 14 | Kuvaliwe | 4 | Kuvaliwe | 4 | Kuvaliwe | 4 | 26 |
| 14 | 6 | Kuvaliwe | 4 | Kuvaliwe | 4 | Kuvaliwe | 4 | 18 |
| 15 | 6 | Kuvaliwe | 4 | Kuvaliwe | 4 | Kuvaliwe | 4 | 18 |
| 16 | 13.1 miles (usuku lomncintiswano) | |||||||
Isikhathi Sosuku Sokuqeqeshwa KweHlm-Marathon
Kufanele futhi uzame ukuhamba usuku olude lokuqeqesha ngesikhathi sosuku lomncintiswano we-half-marathon. Ngale ndlela, ujwayele ukuthi umzimba wakho uzizwa kanjani nokuthi udinga kanjani ukudla nokuphuza ukulungiselela isikhathi sokuqala. Kuzokwenza umehluko omkhulu uma uqeqesha njalo ekuseni kodwa umncintiswano uhamba ntambama noma kusihlwa.
Qeqesha nge-Your Half Marathon Shoes kanye Gear
Emasontweni ayisithupha okugcina okuholela e-half-marathon, kufanele ugqoke izicathulo , amasokisi, nezingubo ozihlose ukugqoka ngesikhathi se-marathon. Lokhu kuzokukhombisa ukuthi lezi zinto zenza kahle emayela ephakeme.
Khumbula umthetho wegolide othi "akukho okusha ngosuku lomncintiswano." Nikeza wonke u-shakedown ngenkathi uqeqeshwa futhi uvumele isikhathi esanele sokushintshela gear ehlukile uma lokho okhethile akusebenzi kahle kuwe.