Uhlelo Oluphakathi Lokuqeqesha Lokuqalisa 3.1 Amamitha
Uma ubhalisele umjaho we- 5K onamaviki ayisithupha kude futhi awuzange uqeqeshwe ngqo, usenesikhathi sokusebenzisa isikhathi sokuziqhenya esifanelekayo. Lolu hlelo lokuqeqesha lwamasonto ayisithupha (bheka ngezansi) lenzelwe abagijimi abaphakathi okwamanje abaqhuba okungenani amamayela angu-15 ngesonto. (Uma ungumgijimi oqalayo ofuna ukuqhuba i-5K emasontweni ayisithupha kude, sebenzisa lolu Hlelo Lokuqeqesha lwe-5K Lweviki lokuqala .
Uma ungumgijimi othuthukile, sebenzisa lolu Hlelo Lokuqeqesha olungu-5K olwedlule .
Uma ungumgijimi ophakathi futhi unesikhathi esengeziwe sokuqeqesha, zama le schedule ye-8-Week Ephakathi 5K . Uma unayo inyanga kuphela yokuqeqesha, zama leShedyuli e-5K ephakathi kweSonto eliphakathi .
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 elula, bese uqhubeka ngemizuzu engu-15-20 egijima ngamasekhondi angu-10 ngehora eliphansi kunama-10K wejubane lakho lomjaho, bese uqedela ngemizuzu engu-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.
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 okuhambayo (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-6 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 : 40 iminithi CT noma Ukuphumula
Usuku 2 : 25 amaminithi angu-TR + 4 aphinda
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 5:
Usuku 1 : 40 iminithi CT noma Ukuphumula
Usuku 2 : 25 amaminithi angu-TR + 4 aphinda
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
Isonto 6:
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!
Okungaphezulu Kokugijima Nokuqeqesha okungu-5K: