Uma ubhalisele umjaho we- 5K onyangeni futhi awuzange uqeqeshwe ngokuqondile, usenesikhathi sokusebenzisa isikhathi sokugijima esifanelekayo. Lolu hlelo lokuqeqesha lwamasonto amane (bheka ngezansi) lenzelwe abagijimi abaphakathi okwamanje abaqhuba okungenani amamayela angu-15 ngesonto. (Uma ungumgijimi oqalayo ofuna ukuqhuba ama-5K amaviki amane away, sebenzisa lolu hlelo lwesonto lokuqala lwe-4-Week Beginner 5K .
Uma ufuna isimiso esinzima nakakhulu, zama lesi sivivinyo esingu-5K esesonto eli-4 esiphezulu .)
Uma ungumgijimi ophakathi futhi unesikhathi esengeziwe sokuqeqesha, zama le schedule ye-8-Week Ephakathi 5K .
Amanothi Wokuqeqesha
I-Tempo iqhuma (TR): Tempo igijima ikusiza ukuba uthuthukise umgogodla wakho we-anaerobic, okubaluleke kakhulu ekugijimeni okusheshayo kwama-5K. Qala ukugijima kwakho ngemizuzu engu-10 yokugijima kalula, bese uqhubeka ngemizuzu engu-15 ukuya kweyama-20 egijima ngamasekhondi angaba ngu-10 nge-mile kancane kancane kunezinga lakho lomjaho we-10K, bese uqeda ngemaminithi angu-10 epholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho lokugijima lika-10K liphi, sebenzisa ijubane elizizwa "kanzima kanzima."
Ukuphindaphinda kwe-Hill (HR): Ukuze intaba yakho iphindze , khetha intaba cishe ngamamitha angu-200 ukuya kwangu-400 ubude obunzima kakhulu. Zama ukugijima kumzamo wakho womjaho we-5K. Phindela phansi entabeni ngezinga elilula. Ukuphefumula kwakho kufanele kube lula futhi kukhululekile uma uqala ukuphinda kwakho okulandelayo.
Ukusebenza kwe-Interval ye-5K: Hlela ukusebenza kwakho ngezikhathi ezinyathelo lakho lomjaho we-5K , onokuphumula okulula okuhamba ngamaminithi amabili phakathi kwesinye isikhathi.
Kufanele uqale futhi uqede ukusebenza kwakho kwe-interval ye-5K nge-mile elilodwa lokugijima kalula ukufudumala nokupholisa phansi.
Ukugijima okude (LR): Awusayikuqeqesha umcimbi omude, kodwa ukugijima isikhathi eside kuzokusiza ukuthuthukisa ukuqina kwakho, okubalulekile emjahweni we-5K. Kumele wenze ukugijima kwakho isikhathi eside ngesikhathi sokunethezeka nokuxoxa.
Kumele ukwazi ukuphefumula kalula futhi ukhulume ngemisho ephelele. Ukuhamba kwakho okulula kuyasebenza (EP) kufanele kwenziwe futhi kulo mzamo.
Izinsuku Zokuphumula: Ngezinsuku zokuphumula, ungasusa usuku noma wenze ukuqeqeshwa okulula okulula (CT), njengokuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical, ukuqeqesha amandla, noma omunye umsebenzi owujabulela.
Isonto eli-4 eliphakathi kwe-5K
Iviki 1
Usuku 1 : 40 iminithi CT noma Ukuphumula
Usuku 2 : 25 iminithi TR + 2 hill iphinda
Usuku lwesithathu : 30 min CT noma Ukuphumula
Usuku 4 : [4 min @ 5K umzamo + 2 iminithi EP] x 3
Usuku 5 : Ukuphumula
Usuku 6 : amayela angu-5 LR
Usuku lwama-7 : amayela angu-3 EP
Isonto 2
Usuku 1 : 40 iminithi CT noma Ukuphumula
Usuku 2 : 30 iminithi TR + 3 intaba iphinda
Usuku lwesithathu : 30 min CT noma Ukuphumula
Usuku 4 : [4 min @ 5K umzamo + 2 iminithi EP] x 4
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 2 : 25 iminithi TR + 3 intaba iphinda
Usuku lwesithathu : 30 min CT noma Ukuphumula
Usuku 4 : [4 min @ 5K umzamo + 2 iminithi EP] x 3
Usuku 5 : Ukuphumula
Usuku 6 : 6 amamayela LR
Usuku lwama-7 : amayela angu-3 EP
Liviki 4
Usuku 1 : 30 iminithi CT
Usuku 2 : Ukuphumula
Usuku lwesithathu : 20 iminithi TR
Usuku 4 : Ukuphumula
Usuku 5 : 3 amayela EP
Usuku 6 : Ukuphumula
Usuku lwama-7 : 5K Mhlanga!