Kungakhathaliseki ukuthi yisimo sezulu esingathandeki, amashejuli omatasa, noma ezinye izimo ezikucindezelayo ekutheni uqeqeshe ukuqeqeshwa kwakho okuningi, kungenzeka ukuthi uqeqeshe ngaphakathi endlini ukusebenza okunamandla ka-5K. Loluhlelo lwe-5K (bheka ngezansi) lenzelwe abagijimi abangu-5K abazokwenza okuningi noma konke ukuqeqeshwa kwabo kwi-scrollreader. Ngisho noma ungaqeqeshelwa u-5K, le schedule yindlela ejabulisayo neyashukumisayo yokuqeqesha ngezinyanga eziningana ezishisayo noma ezibandayo.
Kufanele usuvele ugijima cishe ngamamayela angu-10 ngesonto ukuze uqale lesi simiso seviki ezingu-8. (Uma ungumgijimi oqalayo ofuna ukuqhuba ama-5K amaviki angu-6, sebenzisa lolu hlelo lokuqeqesha lwe-5-Week Beginner 5K . Uma ungumgijimi othuthukile, sebenzisa lolu Hlelo Lokuqeqesha olungu-5K olwedlule lwe-Week .) Uma 'kulungele ukushayela phansi, hlola lawa mathiphu okusebenzayo .
Lolu hlelo lwe-5K luhlanganisa ukusebenza okuhlukahlukene okuhlukene okuzoxubaniswa kulo lonke ukuqeqeshwa, ukukuvimbela ukuba ungabi nesithukuthezi ngesimiso sokuhamba ngezinyawo. Ungathutha ukusebenza okuzungezile ukuze uhambisane nesimiso sakho siqu, kodwa zama ukungenzi umsebenzi omude noma onzima 2 izinsuku ezilandelanayo.
Nazi izincazelo zezinyathelo ezihlukahlukene zokugibela izinyawo ozowenza phakathi nokuqeqeshwa kwakho kwe-5K:
- Ukuphindaphinda kwe-Hill: Ukusebenza kwe- Hill kulula ukuhlela ku-treadmill ngoba ungakwazi ukulawula kahle ukuthi amagquma akho amancane kangakanani futhi. Ngisho noma uzogijima u-5K we-flat, uzozuza ekusebenzeni kokuqeqesha kwezintaba , ngoba basiza ukwakha amandla, isivinini, nokuzethemba. Ukuze wenze ukuphindaphinda kwe-hill, emva kokufudumala, khulisa ukuthambekela kwakho isikhathi esinqunyiwe sesikhathi bese usuqala isikhathi esiveziwe. Phinda izintaba / ukubuyisela imali ekhonjisiwe.
- Izikhathi ze-Sprint: Qala ngezinyawo zokuhamba ngamaminithi angu-5 noma i-jog elula. Thatha ijubane kumzamo onzima (ukuphefumula okukhulu) imizuzwana engu-30. Buyisela ngemizuzwana engu-90 yokugijima okulula. Phinda isikhathi sokuphumula / ukutakula ngesilinganiso esikhethiwe (8x, 9x, njll.) Qedela nge-cooldown emizuzu emi-5 nge-jog elula noma ehamba kalula. Yiba ithawula elisebenzayo kulezi zisebenzi, ngoba cishe uzoqala ukuthuthumela ngokusheshisa!
- Ukusebenza kwePiramidi: Ngemuva kwemizuzu engu-5 efudumele, phelela umgomo wakho we-5K wejubane ijubane leminithi elingu-1, buyisela iminithi elingu-1; sebenzisa kanzima imizuzu emibili, ululame imizuzu emibili; sebenzisa kanzima imizuzu engu-3, ululame imizuzu emithathu, uze ufinyelele "phezulu" yephiramidi. Bese usebenza ngendlela yakho emuva "phiramidi" bese ugijima kanzima imizuzu emithathu, ululame imizuzu emithathu, njll. Ukuphela kokuzivocavoca nge-cooldown emizuzu emi-5.
- I-Long Runs (LR) ne-Pace Easy (EP) Igijima: Awunakuqeqesha umcimbi omude, kodwa ukugijima isikhathi eside nokuhamba okulula kuzokusiza ukuthuthukisa ukuqina kwakho, okubalulekile emjahweni we-5K. Kufanele wenze ukugijima kwakho okude nokuhamba okulula kugijimela ngentambo ekhululekile, engxoxweni. Kumele ukwazi ukuphefumula kalula futhi ukhulume ngemisho ephelele. Uma uphefumula kanzima, ugijima kakhulu. Yehlisa phansi, noma uthathe ikhefu lokuhamba.
- Ukuqeqeshwa kweziphambano (CT): Ukuqeqeshwa okuphambene nomzimba (CT) kungaba yimuphi umsebenzi (ngaphandle kokusebenza) owujabulela, njengokuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical, ukuqeqeshwa kwamandla, i-yoga, njll. abagijimi ngoba basiza ukudiliza i-monotony yokugijima endlini. Ngisho noma uthanda ukugijima ku-treadmill, ekugcineni uzofuna ukuxuba isimiso sakho samasonto onke neminye imisebenzi.
- Ukuqeqeshwa kwamandla kunezinzuzo eziningi zabagijimi futhi kuyindlela enhle kakhulu yokuqeqesha. Hlela ukwenza okungenani usuku olulodwa lokuqeqeshwa kwamandla ngesonto; Izinsuku ezingu-2 ngesonto kungcono nakakhulu. Ukusebenza kwakho okuqinisekisayo akudingeki ukuba kube kakhulu, futhi kungenziwa ngaphandle kwezimpahla noma imishini, njengalokhu ku- sampula yokuzivocavoca ongayenza ngenkathi ubukela i-TV. Ngisho noma wenza imizuzu eyishumi nje yokuqeqeshwa kwamandla kabili ngesonto, uzoqala ukubona umehluko ekusebenzeni kwakho.
- Izinsuku zokuphumula: Ngezinsuku zokuphumula, ungasusa usuku noma wenze ukuqeqeshwa okulula okulula (CT).
Iviki le-5K I-Treadmill Schedule
Iviki 1:
Usuku 1 : 40 iminithi CT noma ukuphumula
Usuku lwesibili: Ukuphindaphinda kwe-Hill: 10 iminithi EP, [2 imizuzu @ 3.0 iyahamba, 1 iminithi @ 1.0 ithambekele] x 3, 10 iminithi EP
Usuku lwesithathu : 30 min CT noma ukuphumula
Usuku lwesi-4 : Isikhathi sesikhathi sokusakaza: 5 iminithi yokufudumala; [Imizuzwana engu-30 umzamo onzima / amasekhondi angu-90 okulula] x 8; Ubumbano obunemizuzu emihlanu
Usuku 5 : Ukuphumula
Usuku 6 : amamayela angu-4 LR
Usuku lwama-7 : 2 amamayela EP
Isonto 2:
Usuku 1 : 40 iminithi CT noma ukuphumula
Usuku 2 : Hill iphinda: 10 iminithi EP, [2 imizuzu @ 3.0 iyahamba, 1 iminithi @ 1.0 iyahamba] x 4, 10 min EP
Usuku lwesithathu : 30 min CT noma ukuphumula
Usuku lwesi-4 : Isikhathi se-Sprint: ama-5 amaminithi afudumele; [Imizuzwana engu-30 umzamo onzima / amasekhondi angu-90 elula] x 9; Ubumbano obunemizuzu emihlanu
Usuku 5 : Ukuphumula
Usuku 6 : amamayela angu-7 LR
Usuku lwama-7 : amayela angu-3 EP
Isonto 3:
Usuku 1 : 40 iminithi CT noma ukuphumula
Usuku lwesi-2 : Isikhathi se-Sprint: 5 iminithi efudumele; [Imizuzwana engu-30 umzamo onzima / amasekhondi angu-90 okulula] x 8; Ubumbano obunemizuzu emihlanu
Usuku lwesithathu : 30 min CT noma ukuphumula
Usuku 4 : Ukuzivocavoca kwePiramidi: iminithi emihlanu yokufudumala; Iminithi elingu-1 @ 5K, 1 iminithi elula; I-2 min @ 5K ijubane, 2 iminithi elula; I-3 min @ 5K ijubane, 3 iminithi lula; I-3 min @ 5K ijubane, 3 iminithi lula; I-2 min @ 5K ijubane, 2 iminithi elula; Iminithi elingu-1 @ 5K, 1 iminithi elula; Ukugcinwa kweminithi emizuzu emi-5
Usuku 5 : Ukuphumula
Usuku 6 : 6 amamayela LR
Usuku lwama-7 : amayela angu-3 EP
Liviki 4:
Usuku 1 : 40 iminithi CT noma ukuphumula
Usuku lwesi-2 : Ukuphindaphinda kwe-Hill: 10 iminithi EP, [2 imizuzu @ 3.5 iyahamba, 1 iminithi @ 1.0 ithambekele] x 2; [2 imizuzu @ 4.5 iyahamba, 1 iminithi @ 1.0 ithambekele] x 2; Amaminithi angu-10 EP
Usuku lwesithathu : 30 min CT noma ukuphumula
Usuku lwesi-4 : Isikhathi sesikhathi sokusakaza: 5 iminithi yokufudumala; [Imizuzwana engu-30 imizamo enzima / imizuzwana engu-90 ijubane elilula] x 10; Ubumbano obunemizuzu emihlanu
Usuku 5 : Ukuphumula
Usuku 6 : amamayela angu-7 LR
Usuku lwama-7 : amayela angu-3 EP
Isonto 5:
Usuku 1 : 40 iminithi CT noma ukuphumula
Usuku 2 : Isikhathi sesikhathi se-Sprint: [imizuzwana engu-30 umzamo onzima / imizuzwana engu-90 ijubane elilula] x 9
Usuku lwesithathu : 30 min CT noma ukuphumula
Usuku 4 : Ukuzivocavoca kwePiramidi: iminithi emihlanu yokufudumala; Iminithi elingu-1 @ 5K, 1 iminithi elula; I-2 min @ 5K ijubane, 2 iminithi elula; I-3 min @ 5K ijubane, 3 iminithi lula; I-3 min @ 5K ijubane, 3 iminithi lula; I-2 min @ 5K ijubane, 2 iminithi elula; Iminithi elingu-1 @ 5K, 1 iminithi elula; Ukugcinwa kweminithi emizuzu emi-5
Usuku 5 : Ukuphumula
Usuku 6 : 6 amamayela LR
Usuku lwama-7 : amayela angu-3 EP
Isonto 6:
Usuku 1 : 40 iminithi CT noma ukuphumula
Usuku lwesi-2 : Ukuphindaphinda kwe-Hill: 10 iminithi EP, [2 imizuzu @ 3.5 iyahamba, 1 iminithi @ 1.0 ithambekele] x 5, 10 min EP
Usuku lwesithathu : 30 min CT noma ukuphumula
Usuku 4 : Ukuzivocavoca kwePiramidi: iminithi emihlanu yokufudumala; Iminithi elingu-1 @ 5K, 1 iminithi elula; I-2 min @ 5K ijubane, 2 iminithi elula; I-3 min @ 5K ijubane, 3 iminithi lula; I-3 min @ 5K ijubane, 3 iminithi lula; I-2 min @ 5K ijubane, 2 iminithi elula; Iminithi elingu-1 @ 5K, 1 iminithi elula; Ukugcinwa kweminithi emizuzu emi-5
Usuku 5 : Ukuphumula
Usuku 6 : 6 amamayela LR
Usuku lwama-7 : amayela angu-3 EP
Isonto 7:
Usuku 1 : 40 iminithi CT noma ukuphumula
Usuku lwesi-2 : Isikhathi se-Sprint: 5 iminithi efudumele; [Imizuzwana engu-30 umzamo onzima / amasekhondi angu-90 okulula] x 8; Ubumbano obunemizuzu emihlanu
Usuku lwesithathu : 30 min CT noma ukuphumula
Usuku 4 : Ukuzivocavoca kwePiramidi: iminithi emihlanu yokufudumala; Iminithi elingu-1 @ 5K, 1 iminithi elula; I-2 min @ 5K ijubane, 2 iminithi elula; I-3 min @ 5K ijubane, 3 iminithi lula; I-3 min @ 5K ijubane, 3 iminithi lula; I-2 min @ 5K ijubane, 2 iminithi elula; Iminithi elingu-1 @ 5K, 1 iminithi elula; Ukugcinwa kweminithi emizuzu emi-5
Usuku 5 : Ukuphumula
Usuku 6 : 6 amamayela LR
Usuku lwama-7 : amayela angu-3 EP
Isonto 8:
Usuku 1 : 30 iminithi CT
Usuku 2 : Ukuphumula
Usuku lwesithathu : 1 miles @ EP; I-mile 1 @ ijubane le-5K; 1 mile @ EP
Usuku 4 : Ukuphumula
Usuku 5 : 3 amayela EP
Usuku 6 : Ukuphumula
Usuku lwama-7 : 5K Mhlanga!
Usuku Lwezinsuku Zokuncintisana
Kungakhathaliseki ukuthi lokhu kungumjaho wakho wokuqala we-5K noma ungumdlali wezilwane zokugijima, kubalulekile ukuba ucabange futhi ulungiselele umncintiswano wakho ezinsukwini eziholela kuso. Thola amathiphu ngalokho okufanele ukwenze ezinsukwini ngaphambi komjaho wakho we-5K bese uthola ukuthi ungakugwema kanjani amaphutha okugijima ama-5K . Uma ungaqiniseki ukuthi kufanele udle ngaphambi komncintiswano wakho, thola amathiphu nemibono lapha .
Into eyodwa okumele uyikhumbule mayelana nokuqeqeshwa kwezintambo zokugijima komjaho ongaphandle yukuthi umshini wakho wokugqoka wokugqoka awuhambisani nezimo zezulu ngosuku lomncintiswano. Isibonelo, uma uqeqeshwe ngaphakathi endlini ogqoke ama-shorts kanye ne-tank phezulu ngesikhathi sebusika ebandayo, kungase kudingeke ukuthi ugqoke izingubo ezihlukene emncintiswaneni wakho. Iseluleko "esisha esisha emncintiswaneni wosuku" sisebenza lapha. Qinisekisa ukuthi uvivinya izingubo zakho zomncintiswano ngesikhathi okungenani ukuqeqeshwa okulodwa ngaphambi komncintiswano wakho, ngakho-ke awunazo izinkathazo ( ukushayela , ukungazigqoki kwezingubo zokugqoka, njll) phakathi nomncintiswano.
Izwi elivela
Ukuqeqeshwa komncintiswano wesitatimende sezintambo kungaba nzima, kodwa kubuye kube nezinselelo zempilo emigwaqweni yomgwaqo. Uma kuqhathaniswa nokugijima ngaphandle, ukugijima ku-treadmill kunzima kakhulu ngokomzimba ngoba umhlaba uhanjiswa phansi kwezinyawo zakho futhi akukho ukuphikiswa komoya. Ukugijima ngaphandle kudinga okungaphezulu okuvela emzimbeni wakho ngoba uphonsela umjikelezo womzimba wakho phambili. Esikhathini sokunyathelisa, imisipha encane yokuzinza emilenzeni yakho ephansi akudingeki isebenze kanzima. Abanye abagijimi bathola ukuthi babhekana nobuhlungu bezinyosi zamathole, ama- shin splints , i-Achilles tendonitis, nezinye izinto lapho begijima ngaphandle ngemuva kokugijima kuphela kwi-treadmill izinyanga.
Uma wenza iningi lokuqeqeshwa kwakho esitokisini, kufanele uqaphe uma usubuyela emuva ngaphandle kokujwayelekile. Kumele kube kuhle ukugijima umjaho wakho we-5K emigwaqweni, kodwa ungenzi umshini omkhulu ukuze uphume ngaphandle kuphela. Qala ngeminye imizuzu emifushane emgwaqweni kanye noma kabili ngesonto ngaphambi kokuba uqale ukusebenza ngaphandle sonke isikhathi. Qiniseka ukuthi welula, ikakhulukazi amathole wakho, emva kokusebenza.