Ingabe unethemba lokuphuca isikhathi esithile ngaphandle kwerekhodi lakho le- marathon irekhodi lakho ? Ukusebenza okulandelayo kungakusiza ukuthi uthuthukise amandla akho, amandla, nesivinini, kanye nokwakha ukuzethemba kwakho ukuze uphumelele epulazini lomjaho. Konke okusebenzayo kungenziwa emgwaqweni, kumaphequluli, noma kumkhondo, futhi kuvumelanisa nanoma yiliphi izinga lomgijimi.
Ukuqala kokusebenza kuhle kakhulu kulabo abagijima ngamamitha angama-20 ngesonto.
Labo abalandela ukusebenza okuphakathi kumele kube nokuhamba ngamamayela angu-20 kuya kwangu-30 ngesonto, futhi okuthuthukisiwe kufanele kwenziwe 30+. Uma abagijimi abaphambili befuna ukwengeza ama-kilometer angaphezulu, bangakwazi njalo ukwandisa ibanga lokufudumala kwabo noma ukuphola phansi.
Ukuphinda kwe-800-Meter
Ukwengeza okunye okusheshayo ngeke nje kwakha amandla akho kanye nesivinini, uzothola nokusebenza okuningi okugijima ngendlela eqondile kakhulu ibanga elithile, elizosiza ukuqinisa amakhono akho okuhamba phambili. Ukuphindaphinda lokhu kusebenza kanye ngesonto kuzokwakha nokwethemba kwakho ngoba ukuphindaphinda okumbalwa kuzokuqala ukuzizwa kulula uma uqhubeka phakathi kwamasonto.
Uzofuna ukuqala ukwenza ukuphindaphinda kwamamitha angu-800 kanye ngesonto, amasonto angaba ngu-8 ukuya kwangu-10 ngaphambi komncintiswano wakho. Nakhu ukuthi ungayenza kanjani:
I- Workout ingcono kakhulu eyenziwa ngethrekhi , lapho ungagijima khona amamitha ayi-800. Uzodinga i- watch egijima , noma enye idivayisi yokugcina isikhathi. Amathrekhi amaningi amamitha angu-400, ngakho-ke ama-laps amabili angalingana namamitha angu-800 (cishe i-mile-mile).
Uma ungenayo ukufinyelela ithrekhi, thola i-800m (noma i-mile-mile) usule endleleni noma uhamba ngendlela usebenzisa uhlelo lokusebenza olufana ne-MapMyRun noma i-RunKeeper. Ungase futhi wenze lokhu kuvivinya esitokisini.
2. Ukufudumala ngama-laps amabili (800m) wokuhamba kancane noma ukuhamba. Bese, ugijimise isikhala esingu-800m emasekhondini angu-10 msinya kunomgomo wakho ongokoqobo we-half-marathon .
3. Buyisela (ngezinga elilula) elingama-400m (1 ithrekhi yethrekhi) phakathi kokuphinda. Qinisekisa ukuthi izinga lokuphefumula nenhliziyo libuyele ngaphambi kokuba uqale ukuphinda okulandelayo. Abaqalayo kufanele baqale ngokuphindaphinda kwama-800m futhi phambili kufanele baqale ngezine.
4. Hlanganisa elinye i-800m ngesonto elilandelayo. Zama ukulondoloza ijubane elifanayo (imizuzwana engu-10 ngesivinini kunomgomo wakho ongokoqobo wemigqa ye-marathon) ngayinye. Uma ngabe awukwazanga ukulondoloza ijubane lokuphindaphinda kokugcina, unamathela kwinani elifanayo lokuphinda ngesonto elilandelayo, kunokuba uhlehlise.
Abaqalayo: Ukukhishwa okukhulu kuma-800m okuphindaphindiwe.
Okuphakathi: Phezulu phezulu ku-800m ukuphinda.
Okuthuthukisiwe: sebenza ngendlela yakho kuze kufike ku-800m ukuphinda.
Ukuqhubekela phambili kugijima
Abaningi be-marathon bahlala bezinzile ngokuhamba kwabo kuze kufike amakhilomitha ambalwa okugcina emncintiswaneni, lapho baqhuma khona futhi bashise. Ukuqhubekela phambili kusebenza kukuphoqelela ukuba usebenzise ukubambelela kancane ngoba udinga ukuqeda ukuqina. Zizophinde zithuthukise amandla akho engqondo ukuze uphumele ngokungahambi kahle ekupheleni komncintiswano. Ungabandakanya ukuqhubekela phambili kugijimela emisebenzini yakho yonke yamasonto onke, ngakho-ke kungenezelwa kalula kunoma yisiphi isimiso sokuqeqeshwa kwe-marathon.
Umqali wokuqala: Kufanele wenze izinkathi zakho zamasonto onke ngokuhamba okunethezeka, cishe umzuzu owodwa kuya kwemibili uhamba kancane kunomgomo wakho wokugijima umgomo.
Uma unezinsuku ezingaba ngu-8 ezisele ukuhamba ekuqeqeshweni kwakho, ungafaka ukuqhutshwa kokuqhubekayo. Ngesikhathi sonke isikhathi eside (ngakho-ke, njalo ngemva kwamasonto amabili), zama ukukhipha ijubane ekuhambeni kwakho kwe-marathon yokugcina ye-mile yokugcina.
Okuphakathi: Run on your easy run speed ijubane (umzuzu owodwa kuya kwamasekhondi angu-90 ubude kunomgomo wokugijima umgomo). Uma unamakhilomitha amabili ukusuka ekuhambeni, thatha ijubane lokuhamba ngesivinini. Ungenza lolu hlobo lokuqhubekela phambili ukugijima kuzo zonke ezinye isikhathi eside.
Okuthuthukisiwe : Qalisa ngesikhathi sakho esisheshayo esisheshayo (umzuzu owodwa kuya kumasekhondi angu-90 uhamba kancane kunomgomo wokugijima umgomo) wezingxenye ezimbili kokuqala kwe-mileage yakho. Bese ukwandisa ijubane lakho ekuhambeni komncintiswano wesithathu sokugcina kwakho.
Uma ungayithola ngokushesha kunomjaho womjaho we-mile yokugcina, hamba. (Kodwa ungakhohlwa ukupholisa phansi nge-jog slow uma imizuzu embalwa usuqedile.) Akufanele ukwenze ukuqhubekela phambili kokugijima kuyo yonke isikhathi eside, ngoba kusobala ukuthi kunzima kakhulu emzimbeni wakho kunesikhathi eside ngejubane lakho elilula. Ungayenza yonke imizuzu emithathu yesikhathi eside sokuqeqeshwa kwenkathi yakho yokuqeqeshwa, bese kuthi konke okunye kusebenze isikhathi eside okwesibili.
I-Hill iphinda ibuyele e-Tempo Pace
I-Tempo igijimela isisekelo sokuqeqeshwa okusheshayo kwesigamu se-marathon ngoba basiza abagijimi bathuthukise umkhawulo wabo we-anaerobic, okubalulekile ekugijimeni okusheshayo. Kumele kwenziwe ngezinga lakho le-10K lomncintiswano noma ijubane elizwa "kanzima kanzima." Akufanele ukwazi ukuqhuba ingxoxo kalula uma ukwenza i-tempo kugijima! Ukuzenza egqumeni kunezela inselelo eyengeziwe ezosiza ekuthuthukiseni amandla akho nokuzethemba.
Nakhu okumele ukwenze:
Qala ngeminitha emihlanu kuya kwezingu-10 efudumele yokusebenza okulula bese uthola umthambeko omncane. Ukugijima ukukhuphuka umzuzu owodwa ngesikhathi sakho se-tempo, bese ujika bese uhlehla ezingeni elifanayo lomzamo (khumbula ukuthi umzamo ofanayo ekukhuphukeni uzoguqula ngesivinini esisheshayo). Ukuphindaphinda okuphelele kuhlanganisa ukukhuphuka nokukhuphuka, ngakho ukuphindaphinda okungu-10 kungaba yimikhakha engu-10 nemikhawulo engaphansi kwe-10. Wonke amazinga kufanele aqedele okungenani iminithi emihlanu ephansi elula yokugijima noma yokuhamba. Okuthuthukisiwe kungakwandisa ubude babo obufudumele noma obupholile uma befuna ukusebenza okude.
Abaqalayo: Zama lokhu kuvivinya kanye ngesonto. Qala ngokuphinda okuyisihlanu bese wengeza enye noma amabili ephinda isonto ngalinye, usebenza ngendlela yakho kuze kufike ku-10.
Okuphakathi: Qala ngokuphindaphinda okungu-10 bese wengeza enye noma amabili ephinda isonto ngalinye, usebenza ngendlela yakho kuze kufike ku-15.
Okuthuthukisiwe: Qala ngokuphindaphindiwe okungu-15 bese wengeza enye noma amabili ephinda isonto ngalinye, usebenza ngendlela yakho kuze kufike ku-20.