Indlela Yokugijima / Hamba iMarathon
Lolu hlelo lokuqeqesha lwamasonto angu-20 lwaklanyelwe ukukusiza ugijime / uhambe uye emgqeni we-marathon wakho (26.2 miles). Ukuze uqale lolu hlelo, kufanele usebenze / uhambe okungenani izinyanga eziyisithupha futhi kufanele ube ne-base mileage cishe ngamamayela angu-12-15 ngesonto.
Lolu hlelo lokuqeqesha lokuqala luhlelo lokugijima / ukuhamba , ngakho-ke imiyalo yakho yokuzivocavoca izoboniswa ngezikhathi zokuhamba / ukuhamba.
Inombolo yokuqala ekhonjisiwe kuyoba inombolo yamaminithi ozosebenza futhi inombolo yesibili inani elizohamba ngalo. Ngakho, isibonelo, 3/1 kusho ukugijima imizuzu engu-3, bese uhamba ngomzuzu owodwa. Uma izikhathi ezingu-3/1 ziqala ukulula kakhulu phakathi nokuqeqeshwa kwakho, ungadubula ngo-4/1 (imizuzu emine egijima, ukuhamba okungu-1 ngomzuzu) noma ama-5/1 ngezikhathi (5 imizuzu egijima, 1 iminithi ehamba).
Kufanele uqalise ukugijima ngalunye ngomkhonto wokufudumala wamaminithi angu-5-10. Qedela nge-5-10 iminithi yokuhamba epholile . Izikhathi zakho zokugijima kufanele zenziwe ngezinga elilula, lokuxoxa . Kufanele uqedele ukugijima kwakho ngokusula konke.
Amanothi mayelana nesimiso:
Awudingi ukwenza ukugijima kwakho ezinsukwini ezithile; Nokho, kufanele uzame ukugijima / ukuhamba izinsuku ezimbili ulandelana. Kungcono ukuthatha usuku lokuphumula noma ukwenza ukuqeqeshwa okuhamba phambili ezinsukwini eziphakathi kokugijima. Ukuqeqeshwa okuphambene nomgwaqo kungaba ukuhamba, ukuhamba ngebhayisikili, ukubhukuda, noma yimuphi omunye umsebenzi (ngaphandle kokusebenza) owujabulela.
Ngokuqinisekile uzofuna ukwenza umgijimi wakho omude ngoMgqibelo noma ngeSonto, lapho uzoba nesikhathi esengeziwe.
Iviki 1:
Usuku 1: amamayela amabili - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku 2: amamayela angu-3 - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesithathu: amamayela angu-4 (isikhathi eside) - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesine: ukuhamba okulula kokuhamba kwamayela angu-2
Isonto 2:
Usuku 1: amayela angu-3 - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku 2: amamayela angu-3 - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesithathu: Ukuqeqesha noma ukuphumula
Usuku 4: amamayela angu-4 (isikhathi eside) - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: 2.5 miles (ukuhamba kabusha)
Isonto 3:
Usuku 1: amayela angu-3 - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amayela angu-3 - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku 4: amayela angu-5 (isikhathi eside) - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 2 amamayela (ukuhamba kabusha)
Liviki 4:
Usuku 1: amamayela amathathu - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amayela angu-3 - izikhathi ezingu-3 / run / walk
Usuku 4: 6 amamayela (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 2 amamayela (ukuhamba kabusha)
Isonto 5:
Usuku 1: amamayela amathathu - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amayela angu-3 - izikhathi ezingu-3 / run / walk
Usuku 4: amamayela angu-7 (isikhathi eside) - izikhathi ezingu-3/1 zokuhamba / ukuhamba
Usuku lwesi-5: amayela angu-3 (ukuhamba kabusha)
Isonto 6:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku 4: 8 amamayela (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: amayela angu-3 (ukuhamba kabusha)
Isonto 7:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqeshwa kokuhamba
Usuku lwesithathu: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku 4: 9 amamayela (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 3 amayela EZ (ukuhamba kabusha)
Isonto 8:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela amathathu- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 4: amamayela angu-10 (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 3 amayela EZ (ukuhamba kabusha)
Isonto 9:
Usuku 1: amayela angu-5 - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku 4: amamayela angu-12 (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 3 mi EZ (ukuhamba kabusha)
Liviki 10:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku 2: amamayela angu-3 - izikhathi ezingu-3 / run / walk
Usuku lwesi-3: Ukuqeqesha ukuhamba
Usuku 4: 8 mi (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 3 mi EZ (ukuhamba kabusha)
Liviki 11:
Usuku 1: Ukuqeqesha ukuhamba
Usuku 2: amamayela amathathu- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-3: Ukuqeqesha ukuhamba
Usuku 4: amamayela angu-14 (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: 2.5 miles (ukuhamba kabusha)
Isonto 12:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela amathathu- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 4: amamayela angu-10 (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: amayela angu-3 (ukuhamba kabusha)
Liviki 13:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela amathathu- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 4: amamayela angu-15 (isikhathi eside) - izikhathi ezingu-3/1 zokuhamba / ukuhamba
Usuku lwesi-5: amayela angu-3 (ukuhamba kabusha)
Liviki 14:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela amathathu- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 4: amamayela angu-10 (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: amayela angu-3 (ukuhamba kabusha)
Liviki 15:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amayela angu-4- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 4: amamayela angu-16 (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: amayela angu-3 (ukuhamba kabusha)
Liviki 16:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela amathathu- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 4: amamayela angu-12 (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: 2.5 miles (ukuhamba kabusha)
Isonto 17:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela amathathu- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 4: 18-20 miles (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: 2.5 miles (ukuhamba kabusha)
Liviki 18:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela amathathu- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 4: amamayela angu-12 (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: 2.5 miles (ukuhamba kabusha)
Liviki 19:
Usuku 1: Ukuqeqesha ukuhamba
Usuku 2: amamayela amathathu- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-3: Ukuqeqesha ukuhamba
Usuku 4: 6 amamayela (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: 2.5 miles (ukuhamba kabusha)
Liviki 20 :
Usuku 1: amamayela amathathu - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 2: imizuzu engu-20 - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesithathu (usuku olwedlule umjaho): Hamba imizuzu engu-20
Usuku 4: I-RACE!