Uhlelo Lokuqala Lokuqala Lokuqalisa 3.1 Amamitha
Lolu hlelo lokuqeqesha lwe-5K lwamaviki ayisithupha lenzelwe abagijimi bokuqala / abahamba phambili abafuna ukwakha ukuqhuba i-5K (3.1 miles). Lolu hlelo lokuqeqesha (bheka ngezansi) lugijime / luhamba kuhlelo oluqhubekayo lokugijima. Isonto ngalinye, uzokwenza ukwanda okuncane ebangeni lakho lokugijima ngenkathi ukwenza kancane kunciphise ezindaweni zakho zokuhamba. Ekupheleni kwamasonto ayisithupha, uzobe ulungele ukuhamba ibanga elingama-5k ngaphandle kokuphumula.
(Noma ngabe ufuna ukuthatha ikhefu lokuhamba phakathi nomncintiswano, kuhle, futhi!)
Nakuba lesi simiso singu-Wabasaqalayo, angiyikululeka ukuthi ngiyisebenzise uma ungasebenzi kahle okungenani izinyanga ezintathu ezedlule. Ngokufanelekile, ukuqala lolu hlelo lokuqeqesha, ukwazi ukugijima ngaphandle kokuma imizuzu engu-5. Uma ungumqali ophelele, zama la maviki angu-4 kuhlelo lwe-Mile ngaphambi kokuthatha ibanga elingu-5K.
Uma lolu hlelo lubonakala lulula kakhulu, zama le Shedyuli Yokuqeqeshwa ka-5K ephakathi kwama-5K . Uma unesikhathi esincane noma esincane sokuqeqesha, nansi amanye amahlelo wokuqeqesha ama-5K ukuze uhlole:
4-Iviki 5K UHlelo Lokuqeqesha
Iviki 8-Iviki 5K Ukugijimela / Hamba UHlelo Lokuqeqesha
Iviki 8-Iviki Lokuqala Lokuqalisa Ukuqeqesha 5K
Amanothi mayelana nesimiso sokuqeqesha:
Awudingi ukwenza ukugijima kwakho ezinsukwini ezithile; Nokho, kufanele uzame ukugijima izinsuku ezimbili ulandelana. Kungakhathaliseki ukuthi uthatha usuku lokuphumula oluphelele noma uqeqeshe ukuhamba phakathi kwezinsuku eziphakathi kokugijima. Ukuqeqeshwa esiphambanweni kungaba ngebhayisikili, yoga, ukubhukuda, noma yimuphi omunye umsebenzi (ngaphandle kokusebenza) owujabulela.
Ukuqeqeshwa kwamandla izikhathi 2-3 ngesonto nakho kuyasiza kakhulu kubagijimi.
Uma uthola ukuthi lolu hlelo lokuqeqesha luhamba ngokushesha (futhi awunawo umkhawulo wokugcina komncintiswano), ungahlala ngesonto uphinde uphinde usebenze ngaphambi kokuba uqhubeke ngesonto elizayo.
Iviki 1:
Usuku 1: Hamba imizuzu engu-5, hamba u-1 iminithi - phinda izikhathi ezingu-3
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesithathu: Hamba imizuzu engu-6, hamba u-1 iminithi - phinda izikhathi ezingu-3
Usuku 4: Ukuphumula
Usuku 5: Hamba imizuzu engu-7, hamba u-1 iminithi - phinda izikhathi ezingu-3
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Isonto 2:
Usuku 1: Hamba imizuzu engu-7, hamba u-1 iminithi - phinda izikhathi ezingu-3
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesithathu: Hamba imizuzu engu-8, hamba u-1 iminithi - phinda izikhathi ezingu-3
Usuku 4: Ukuphumula
Usuku 5: Ukugijima ngamaminithi angu-9, uhambe u-1 iminithi - phinda izikhathi ezingu-3
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Isonto 3:
Usuku 1: Hamba imizuzu engu-10, hamba u-1 iminithi - phinda izikhathi ezingu-2
Usuku 2: Ukuhamba ngesitimela
Usuku lwesithathu: Hamba imizuzu engu-12, hamba u-1 iminithi - phinda izikhathi ezingu-2
Usuku 4: Ukuphumula
Usuku 5: Hamba imizuzu engu-13, hamba u-1 iminithi - phinda izikhathi ezingu-2
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Liviki 4:
Usuku 1: Hamba imizuzu engu-15, hamba u-1 iminithi - phinda izikhathi ezingu-2
Usuku 2: Ukuhamba ngesitimela
Usuku lwesithathu: Hamba imizuzu engu-17, hamba u-1 iminithi, ugijime iminithi engu-7
Usuku 4: Ukuphumula
Usuku 5: Hamba imizuzu engu-19, hamba u-1 iminithi, ugijime iminithi engu-7
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Isonto 5:
Usuku 1: Hamba imizuzu engu-20, hamba u-1 iminithi, ugijime amaminithi angu-6
Usuku 2: Ukuhamba ngesitimela
Usuku lwesithathu: Hamba imizuzu engu-24
Usuku 4: Ukuphumula
Usuku 5: Run imizuzu engu-26
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Isonto 6:
Usuku 1: Hamba imizuzu engu-28
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesithathu: Hamba imizuzu engu-30
Usuku 4: Ukuphumula
Usuku 5: Hamba imizuzu engu-20
Usuku 6: Ukuphumula
Usuku lwama-7: Umjaho! Run miles 3.1
Thola amathiphu kulokho okumele ulindele ku-5K yakho yokuqala bese uthola ukuthi ungakugwema kanjani amaphutha okugijima ama-5K .
Ulungele inselele yakho elandelayo? Zama lolu hlelo lokusebenza lokuqala lokuqeqesha i- 10K noma uhlelo lokuqala.