Ukuthuthukisa Isikhathi Sakho Sesikhathi Sokugijima
Uma usuvele ugijima okungenani isigamu esisodwa se-marathon (13.1 miles) ungathuthela emgomweni wakho olandelayo-ukushaya isikhathi sakho. Sebenzisa lolu hlelo lokuqeqeshwa kwamaviki angu-12 ukukusiza ukuthi ugijime irekhodi lomuntu siqu ( PR ) ku-half-marathon yakho ezayo.
Ukuze uqale lolu hlelo, kufanele usuvele uqhuba imizuzu engama-30 kuya kwangu-60 ngosuku, izinsuku ezine kuya kwezinhlanu ngesonto. Uma ungakapheli kulokho, ungase ufune ukuzama abaqalekisi isigamu-marathon schedule noma isimiso esiphezulu saqala isigamu-marathon schedule .
Uma lesi simiso singabonakali inselele ngokwanele, zama isimiso esiphambili se-marathon-marathon .
I-Half-Marathon Training Schedule for Intermediate Runners
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | CT | 30 iminithi. tempo | Ukuphumula noma i-CT | 4 miles | Ukuphumula | 5 miles | 3 miles EZ |
| 2 | CT | 4 x 400 IW | Ukuphumula noma i-CT | 4 miles | Ukuphumula | 6 miles | 3.5 miles EZ |
| 3 | CT | 35 iminithi. tempo | 4 mi | 3 miles | Ukuphumula | Amamitha angu-7 | 3 miles EZ |
| 4 | CT | 5 x 400 IW | Ukuphumula | Ukuhamba komjaho wamamayela angu-4 | Ukuphumula | Amamitha angu-7 | 3 miles EZ |
| 5 | CT | 35 iminithi. tempo | 5 mi | Ukuhamba komjaho wamamayela angu-3 | Ukuphumula | 8 miles | 4 miles EZ |
| 6 | CT | 6 x 400 IW | 5 mi | Ukuhamba komjaho wamamayela angu-4 | 2 miles EZ | Ukuphumula | Umjaho we-10K |
| 7 | CT | 40 iminithi. tempo | 5 mi | Ukuhamba komjaho wamamayela angu-4 | Ukuphumula | 9 miles | 4 miles EZ |
| 8 | CT | 6 x 400 IW | 6 mi | Ukuhamba komjaho wamamayela angu-3 | Ukuphumula | 10 miles | 4 miles EZ |
| 9 | CT | 45 iminithi. tempo | 5 mi | Ukuhamba komjaho wamamayela angu-4 | Ukuphumula | 11 miles | Ukuphumula |
| 10 | CT | I-7 x 400 IW | 5 mi | Ukuhamba komjaho wamamayela angu-3 | Ukuphumula | 12 amamayela | 3 miles EZ |
| 11 | CT | 45 iminithi. tempo | Ukuphumula | Ukuhamba komjaho wamamayela angu-3 | Ukuphumula | 5 miles | 3 miles EZ |
| 12 | Ukuphumula | 4 miles | Imizuzu engu-30 engama-10K | 2 amamayela | Ukuphumula | 20 iminithi. | Day Race |
Ukwakhiwa kweHlelo Lokuqeqesha I-Half-Marathon
Ungashintsha izinsuku ukuze uhlele isimiso sakho.
Uma umatasa ngolunye usuku, kuhle ukushintshanisa usuku lokuphumula usuku lokugijima. Lezi imininingwane yezinhlobo zokusebenza ozozenza kuwo wonke amasonto.
- Ukuqeqeshwa kweziphambano (CT): Imisebenzi yokuqeqesha imithwalo ikuvumela ukuba unike amalunga akho kanye nemisipha ikhefu, ngenkathi usasebenza ekwakheni ukukhuthazela namandla akho. Uma isimiso sifuna CT, yenza umsebenzi we-cardio ngaphandle kokugijima (ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical) emzamweni olinganiselayo emaminithini angu-45 kuya kwangu-60. Ukuqeqeshwa kwamandla, ikakhulukazi umzimba wakho ophansi kanye nomgogodla, nakho kuyasiza kakhulu kubagijimi besikhathi eside .
- 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 okulula, bese uqhubeka nemaminithi angu-15 ukuya kwangu-20 egijima cishe nge-10K ijubane. Qedela imizuzu engu-5 kuya kwengu-10 yokupholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho le-10K liphi, hamba ngesivinini esizizwa "sinzima kakhulu."
- Ijubane ligijimela: Ngemuva kwemizuzu engu-10 efudumele, phelela ijubane lakho lesigamu se-marathon ye-mileage ekhethiwe.
- Ukusebenza kwesikhathi sokuvala (IW): Ngemuva kwemizuzu engu-10 efudumele, ugijima ngamamitha angu-400 (ithrekhi elilodwa elizungeze amathrekhi amaningi) kanzima, bese ululame ngokugijima noma ukuhamba ngamamitha angu-400. Isibonelo, i-3 x 400 ingaba yi-400 engama-400, enokubuyiselwa kwamamitha angu-400 phakathi.
- Ukuphumula: Ukuphumula kubalulekile ekuzikhandleni kwakho kokuthola nokulimala , ngakho ungazinaki izinsuku zokuphumula. Imisipha yakho empeleni yakha futhi ikulungise ngokwayo phakathi nezinsuku zakho zokuphumula. ULwesihlanu luyisikhathi esihle sokuphumula kusukela uzobe ugijima ngoLwesine futhi uzoba nokuhamba kwakho isikhathi eside kakhulu ngesonto ngoMgqibelo.
- UMgqibelo ugijimela isikhathi eside: Hamba ngesivinini esivumelanako, sokuxoxa nge-mileage ekhethiwe. Ungathola i-mileage yakho yemizila yakho yangaphandle ngezinsiza ezifana ne-MapMyRun.com .
- AmaSonto: Lolu suku lokuvuselela olusebenzayo. Ukugijima kwakho kumele kube lula (EZ), ijubane elihamba kahle, elisiza ukukhulula imisipha yakho bese kukuthola ukhululekile ngokugijima emilenzeni ekhuni.