I-20-Week Marathon Training Plan Uma Usuvele Ugijimela Emncintiswaneni Omunye Wamahhashi Omunye
Ngakho-ke usuvele ugijimela okungenani isigamu esisodwa se-marathon (13.1 miles) umjaho womgwaqo, futhi usulungele ukuthatha inselele yemarathon. Sebenzisa le-marathon ye-marathon eqala phambili yamasonto angu-20 ukuqeqesha umncintiswano wakho.
Ingabe Leli Hlelo Lokuqeqesha Ngokufanele?
Lolu hlelo lubhekiswe kubagijimi abangakwazi ukugijima ngamamayela amane ngokunethezeka futhi bangaqhuba izinsuku ezine kuya kwezinhlanu ngesonto.
Uma ungaphakamisi lokho, zama isimiso somncintiswano womgijimi oqala . Uma lolu hlelo lungabonakali luyinselele ngokwanele, zama i- marathon schedule ephakathi .
I-Schedule Be Training Marathon Ethuthukile
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | Ukuphumula | 3 mi | Ukuphumula | 3 mi | Ukuphumula | 4 mi | 3 mi EZ |
| 2 | Ukuphumula | 3 mi | 2 mi | 3 mi | CT noma Ukuphumula | 5 mi | 3 mi EZ |
| 3 | Ukuphumula | 3 mi | 2 mi RP | 4 mi | CT noma Ukuphumula | 6 mi | 3 mi EZ |
| 4 | Ukuphumula | 3 mi | 2 mi RP | 4 mi | CT noma Ukuphumula | 7 mi | 3 mi EZ |
| 5 | Ukuphumula | 4 mi | 2.5 mi RP | 4 mi | CT noma Ukuphumula | 6 mi | 3 mi EZ |
| 6 | Ukuphumula | 4 mil | 2.5 mi RP | 4 mi | CT noma Ukuphumula | 8 mi | 3 mi EZ |
| 7 | Ukuphumula | 4 mi | 3 mi RP | 4 mi | CT noma Ukuphumula | 10 mi | 3 mi EZ |
| 8 | Ukuphumula | 4 mi | 3 mi RP | 5 mi | CT noma Ukuphumula | 8 mi | 3 mi EZ |
| 9 | Ukuphumula | 4 mi | 3 mi RP | 4 mi | CT noma Ukuphumula | 12 mi | Ukuphumula |
| 10 | Ukuphumula | 4 mi | 3 mi RP | 5 mi | CT noma Ukuphumula | 14 mi | 3 mi EZ |
| 11 | Ukuphumula | 4 mi | 3.5 mi RP | 4 mi | CT noma Ukuphumula | 16 mi | 3 mi EZ |
| 12 | Ukuphumula | 5 mi | 4 mi RP | 5 mi | CT noma Ukuphumula | 10 mi | 3 mi EZ |
| 13 | Ukuphumula | 5 mi | 4 mi RP | 5 mi | CT noma Ukuphumula | 18 mi | 3 mi EZ |
| 14 | Ukuphumula | 4 mi | 4 mi RP | 5 mi | CT noma Ukuphumula | 12 mi | 3 mi EZ |
| 15 | Ukuphumula | 4 mi | 4.5 mi RP | 5 mi | CT noma Ukuphumula | 18 mi | Ukuphumula |
| 16 | 3 mi EZ | 5 mi | 4.5 mi RP | 6 mi | CT noma Ukuphumula | 14 mi | 3 mi EZ |
| 17 | Ukuphumula | 4 mi | 5 mi RP | 6 mi | CT noma Ukuphumula | 20 mi | 3 mi EZ |
| 18 | Ukuphumula | 4 mi | CT | 4 mi | CT noma Ukuphumula | 12 mi | 3 mi EZ |
| 19 | Ukuphumula | 3 mi | Imizuzu engu-30 RP | 3 mi | CT noma Ukuphumula | 8 mi | 3 mi EZ |
| 20 | Ukuphumula | 2 mi | Imizuzu engu-20 | Usuku Lokuphumula | Imizuzu engu-20 | Day Race! | Usuku Lokuphumula! |
Izifinyezo:
- mi = amamayela
- RP = umjaho womncintiswano we-marathon
- I-CT = ukuqeqesha okuhamba phambili
- EZ = ijubane elilula, elikhululekile
Imininingwane yoHlelo Lokuqeqesha lweMarathon oluPhambili lwe-Beginner
NgoMsombuluko: Imisombuluko ivame 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 noLwesine: Ngemva kokufudumala , sebenzisa ijubane elikhululekile le-mileage ekhethiwe.
NgoLwesithathu: Ngemva kokugijima ngeminithi engu-10, sebenzisa i-mileage ekhethiwe "emncintiswaneni wokugijima" (RP). Landela lokho nge-cool-down-10 minithi. Uma ungaqiniseki ukuthi ijubane lakho lomncintiswano we-marathon luni, engeza amasekhondi angu-30-45 ngeyure elilodwa le-marathon yakho.
Lwesihlanu: Yenza umsebenzi wokuqeqesha isiphambano (CT) (ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical, njll) ngomzamo olula wokumamitha imizuzu engu-30 kuya ku-45. Uma unomuzwa onobucayi noma obuhlungu ngoLwesihlanu, thatha usuku lokuphumula. Kubalulekile ukuthi uzizwa uqine ngomsebenzi wakho wokugcina ngoMgqibelo.
Imigqibelo: Lona usuku lokuhamba kwakho okude okude kancane. Hamba i-mileage ekhethiwe ngezinga elilula, lokuxoxa. Sebenzisa ukuphefumula kwakho njengomhlahlandlela wakho. Kumele ukwazi ukuphefumula kalula futhi ukhulume ngemisho ephelele kahle ngenkathi ugijima.
Amasonto: AmaSonto azinsuku zokuvuselela. Run on a lula (EZ), ijubane ijubane ukusiza ukukhulula imisipha yakho.
Ukushintsha Izinsuku: Ungashintsha izinsuku ukuze uhlele isimiso sakho. Ngakho-ke, uma ukhetha ukwenza umsebenzi ngoMsombuluko noma ngoLwesihlanu, kuhle ukushintshanisa usuku lokuphumula usuku lokugijima.