Iviki eli-12 lihlelekile ukuqhuba umncintiswano wakho wemizuzu engcono kakhulu
Ngakho-ke ungumgijimi onolwazi futhi unethemba lokuthatha ukuqeqeshwa kwakho kwe-marathon (13.1 miles) ukuya ezingeni elilandelayo. Sebenzisa lolu hlelo lokuqeqeshwa kwamaviki angu-12 ukukusiza ukuthi ugijime irekhodi lomuntu siqu (PR) ku-marathon yakho elandelayo.
Ingabe Leli Hlelo Lokuqeqesha I-Half Marathon Elikufanele?
Ukuze uqale lolu hlelo, kufanele usuvele usebenza ngezinsuku ezinhlanu ngesonto futhi ungagijima kuze kube ngamamayela angu-8 ngokunethezeka.
Uma ungaphakamisi lokho, ungase ufune ukuzama isimiso se-mid-marathon ephakathi .
I-Half-Marathon Training Schedule for Abagijimi Advanced
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | CT | I-35 min tempo | Ukuphumula | 5 mi | Ukuphumula | 7 mi | 3 mi EZ |
| 2 | CT | 6 x 400 IW | Ukuphumula noma i-CT | I-35 min tempo | Ukuphumula noma i-CT | 9 mi | 3 mi EZ |
| 3 | CT | I-35 min tempo | Ukuphumula noma i-CT | 5 mi | Ukuphumula | 10 mi | 3 mi EZ |
| 4 | CT | 4 x 800 IW | Ukuphumula noma i-CT | I-tempo engu-40 | Ukuphumula | 8 mi | 3.5 mi EZ |
| 5 | CT | 6 intaba iphinda | CT | I-35 min tempo | Ukuphumula | 9 mi | 3.5 mi EZ |
| 6 | CT | 7 intaba iphinda | CT | 40 am tempo run | Ukuphumula | 11 mi | 3 miles EZ |
| 7 | CT | 8 x 400 IW | Ukuphumula noma i-CT | I-tempo engu-40 | Ukuphumula | 13 mi (ukugcina oku-3 ekuhambeni komncintiswano) | 4 mi EZ |
| 8 | CT | 5 x 800 IW | Ukuphumula noma i-CT | I-35 min tempo run | 3 miles EZ | Ukuphumula | Umjaho we-10K |
| 9 | CT | 8 intaba iphinda | Ukuphumula noma i-CT | I-45 min tempo | Ukuphumula | 10 mi | 4 mi EZ |
| 10 | CT | I-7 x 400 IW | Ukuphumula noma i-CT | I-35 min tempo | Ukuphumula | 14 amahora (okudlule 4 ekuhambeni komncintiswano) | 4 mi EZ |
| 11 | CT | I-tempo engu-40 | Ukuphumula | 4 mi ijubane lomjaho | Ukuphumula | 5 mi | 3 mi EZ |
| 12 | Ukuphumula | 4 mi | Imizuzu engu-30 engama-10K | 3 mi | Ukuphumula | Imizuzu engu-20 | Day Race! |
Imininingwane yeHlelo Lokuqeqesha I-Half Marathon
Ukuqeqesha (CT): Imisebenzi yokuqeqesha ikuvumela ukuba unike amalunga akho kanye nemisipha ikhefu ngenkathi usasebenza kwi-cardio yakho.
Uma isimiso sidinga CT, yenza umsebenzi we-cardio ngaphandle kokugijima (ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical) ngomzamo olinganisiwe wemaminithi angu-45 kuya kwangu-60. Uzozuza futhi ngokwenza imizuzu engu-15 yokuqeqeshwa kwamandla izikhathi ezimbili ngesonto ngalinye.
I-Tempo Run: Tempo igijima ikusiza ukuthi uthuthukise umkhawulo wakho we-anaerobic, okubaluleke kakhulu ekugijimeni okusheshayo.
Ngomshini wamaminithi angu-40, isibonelo, qalisa ukugijima kwakho imizuzu engu-5 kuya kwengu-10 yokusebenza kalula, bese uqhubeka nemaminithi angu-15 ukuya kwangu-20 egijima ngesivinini samasekhondi angu-10 ahamba kancane kunamazinga akho angu-10K. Qedela imizuzu engu-5 kuya kwengu-10 yokupholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho le-10K liphi, hamba ngesivinini esizizwa "sinzima kakhulu."
Ukusebenza kwesikhathi sokuvala (IW): Emva kokufudumala, ukugijima ngamamitha angu-400 (ithrekhi elilodwa elizungeze amathrekhi amaningi) kanzima, bese ululame ngokugijima noma ukuhamba ngamamitha angu-400. Isibonelo, i-3 x 400 ingaba ngamakhulu ama-400 ama-hard, anokubuyisa okungama-400 m phakathi. Ngezikhathi zamamitha angu-800, ugijimise amamitha angu-800 (amabili aphephe ezungeze amathrekhi amaningi) ku-5K ijubane lomjaho wakho bese uphinde ululame ngamamitha angu-800 phakathi kwezikhathi ezithile.
Ukuphumula: Ukuphumula kubalulekile ekuzikhandleni kwakho kokuthola nokulimala , ngakho ungazinaki izinsuku zokuphumula . Imisipha yakho empeleni yakha futhi ikulungise ngokwayo phakathi nezinsuku zakho zokuphumula. ULwesihlanu luyisuku esihle sokuphumula, njengoba uzobe ugijima ngoLwesine futhi uzobe ugijima isikhathi eside kunazo zonke ngesonto ngoMgqibelo.
UMgqibelo ugijima isikhathi eside: Ngemva kokufudumala , sebenzisa ijubane elikhululekile le-mileage ekhethiwe. Qinisekisa ukuthi upholile phansi futhi welule ngemva kokugijima kwakho. Uma iningi lokugijima kwakho lisendleleni, futhi awuqiniseki ukuthi uhamba kude kangakanani, ungathola i-mileage ngokusebenzisa izinsiza ezifana ne-MapMyRun.com.
Noma, ungakwazi njalo ukushayela umzila wakho emotweni yakho ngaphambi kwesikhathi futhi ulinganise i-mileage usebenzisa i-odometer yakho yemoto.
AmaSonto: Lolu suku lokuvuselela olusebenzayo. Ukugijima kwakho kumele kube lula (EZ), ijubane elikhululekile, elisiza ukukhipha imisipha yakho bese uthola umzimba wakho nomqondo wakho ukusetshenziselwa ukugijima emilenzeni ekhandla.
Umjaho we-Tune-up: Leli hlelo liphakamisa umjaho we-10K we-tune up up ngeviki 8 ukuze ukwazi ukuzijayeza ukugijima futhi uthole umqondo wezinga lakho lokuzivocavoca. Uma ungatholi umjaho we-10K ngale mpelasonto, ungenza umjaho omfushane wamakhilomitha, noma ukwenze phakathi neSonto 9 noma 10.
Ukushintsha Izinsuku: Ungashintsha izinsuku ukuze uhlele isimiso sakho.
Uma umatasa ngolunye usuku, kuhle ukushintshanisa usuku lokuphumula usuku lokugijima.