Ingabe ufuna ukugijima umncintiswano wesigamu kodwa awunayo isikhathi esanele sokuqeqesha? Kungenzeka ukuthi ulungele umjaho we-13.1-mile ngezinkampani ezintathu ezibhekiswe kuzo kuphela ngesonto. Uma unamathela kulolu hlelo lokuqeqesha, kungenzeka nokuthi ungagijima isikhathi sakho esisheshayo se-marathon isikhathi.
Loluhlelo lokuqeqesha lwamasonto angu-16 lwama-marathon lusekelwe emisebenzini emithathu ethize: i-tempo run, i-run time, futhi isikhathi eside.
Ungakwazi ukuqhuba ukugijima kwezintathu kunoma iyiphi i-oda phakathi nesonto, kodwa uhlelo luveza imiphumela emihle kakhulu uma uvumela okungenani usuku olulodwa phakathi kwezinkinobho eziyisihluthulelo. Ngolunye usuku, ukhuthazwa ukuba uwele isitimela , unosuku lokuphumula oluphelele, noma ugijime kalula.
Lolu hlelo lubhekiswe kubagijimi abagijima okungenani isigamu se-marathon esisodwa, banama-kilometer ayisisekelo okungenani ngamamayela angu-15 ngesonto, futhi bangakwazi ukugijima kahle ngamamitha angu-8 ngesikhathi. Uma ungenjalo ngempela, ungase ufune ukuzama isimiso sokuqala se-marathon . Noma, thola amaphuzu amaningi okuqeqesha ama-marathon amazinga ahlukene namazinga okuqeqeshwa okufutshane.
Kuzodingeka ube nokulinganisa kwamanye ama-paces ayisihluthulelo ukuze wenze lokhu kusebenza ngempumelelo. Izigijimi ze-interval kanye ne-tempo zisekelwe ekuhambeni kwakho kwe-10K, ngakho-ke kuyasiza ukuthi uqedile u-10K ezinyangeni ezimbalwa ezedlule. Ungasebenzisa futhi isikhathi salo mjaho ukulinganisa i-Target Half Marathon Pace (THMP), noma ijubane lakho lomgomo.
Uzodinga i-THMP ngeminye yemijaho yakho ende.
Ungasebenzisa umbala wokubala wokulinganisa isikhathi somjaho ukuze uthole ukulinganisa kwesikhathi sakho se-marathon ngesikhathi usebenzisa isikhathi sangamuva kusuka emncintiswaneni womunye umde.
Ukusebenza Okuyisithathu Okuyisisekelo Ngesonto
Nazi izincazelo zezigijimi ezintathu eziyisihluthulelo ozodinga ukuzenza ngesonto ngalinye. Imininingwane yokusebenza okungakanani kanye nokuthi yiliphi ijubane leyodwa yalezi zigijimi ezifakwe ohlelweni lwamasonto onke ngezansi.
I-Tempo Run (TR): I- Tempo igijima ikusiza ukuthi uthuthukise umkhawulo wakho we-anaerobic, okubaluleke kakhulu ekugijimeni okusheshayo. Ukuze ugijime kakhulu kwe-tempo, uzoqala futhi uqedele ngamamayela ngezinga elilula, elikhululekile. Ukuhamba kwe-tempo okufishane (ngamamayela angu-3 noma ngaphansi), kufanele ugijime ingxenye ye-tempo run ijubane lokugijima, kufanele ugijime ngezinga lakho le-10K lomjaho. Uma ungaqiniseki ngezinga lakho lomjaho we-10K, kufanele ugijime ngezinga elizizwa likhululekile. Ukuhamba kwesikhathi eside (okungaphezu kwamamitha amathathu), kufanele ugijime ingxenye ye-tempo run ngezinyathelo zakho ezingu-10K + imizuzwana engu-15 / i-mile.
Ukugijima isikhathi eside (LR): Ezinye izigijimi ezinde zizokwenziwa ngezinga elikhululekile, lokuxoxa le-mileage ekhethiwe. Ezinye zizokwenziwa ngezinga elihlosiwe, ngokususelwa kusivinini sakho se-marathon ye-marathon (THMP). Ngomunye umsebenzi omude wakha isikhathi esilandelayo, ngakho-ke kubalulekile ukuthi ungene ekusebenzeni kwakho isikhathi eside ngesonto ngalinye, ngakho-ke ungenzi ukujula okukhulu emaleage futhi ubungozi ukulimala.
I-Interval Run (IR): Ukugijima kwe-interval kuyaphindwa ibanga elithile (okungukuthi, ama-400m) ngesivinini sakho esingu-10K bese emva kwesikhathi sokuphumula ngemuva kwesikhathi ngasinye. Isibonelo, i- 8 x 400m nge-10K ijubane nokubuyiswa kwesibili kwe-90 phakathi , kungasho ukuqhuba ukuphindaphinda okungu-400m ngamasekhondi angu-90 egijima kalula, ijubane lokutakula phakathi kokuphinda.
Ukugijimela okuphakathi kungenziwa noma yikuphi, kodwa kulula ukukwenza emthonjeni. Uma uthanda i- treadmill isebenza , kubuye kube lula ukukala ibanga lakho kanye nejubane ku-treadmill.
Kufanele uqale ukufudumala ngezinga elilula ngaphambi kokuqala izikhathi. Khona-ke, yenza izikhathi / ukubuyiswa kwenani elihleliwe lokuphinda. Qedela izikhathi zakho nge-cooldown yeminithi engu-10.
Ukugijima okulula nokuqeqeshwa esiphambanweni : Ukuqeqesha ukuhamba noma ukugijima kalula kungenziwa kwezinye izinsuku zesonto, njengoba isimiso sakho sivumela. Kunconywa ukuba uthathe okungenani usuku olulodwa lokuphumula oluphelele ngeviki. Ukugijima okulula kufanele kwenziwe ngenhla yokunethezeka, yokuxoxa.
Kumele ukwazi ukuphefumula kalula futhi ungahambi kahle ngokugijima kwakho.
Ukuqeqesha isiphambano kungaba yimuphi umsebenzi ngaphandle kokusebenzisa lokho okukujabulela, njengokuhamba ngebhayisikili, ukugwedla, ukubhukuda, i-yoga, noma ukuqeqesha amandla. Kufanele wenze lo msebenzi ngokulinganisela okulinganiselwe. Ukuqeqeshwa kwamandla kunezinzuzo eziningi zabagijimi futhi kuyindlela enhle kakhulu yokuqeqesha. Hlela ukwenza okungenani usuku olulodwa lokuqeqeshwa kwamandla ngesonto; Izinsuku ezimbili ngesonto kungcono nakakhulu. Ukuzikhandla kwakho okuqinisekisayo akudingeki kube yinde kakhulu noma okukhulu, futhi kungenziwa ngaphandle kwezimpahla noma imishini, njengalolu hlelo lokusebenza.
Qaphela: Ama- warm-up nama-cooldown kufanele ayenze futhi ngezinga elilula.
Izinsuku ezintathu ngeSonto leMigodi yokuHlola iMarathon
Iviki 1:
- Run # 1: I- Tempo run (TR): ijubane elilula lama-2 lokufudumala; Amamitha angu-2 ngesikhathi esisheshayo se-tempo; Ukuhlanganiswa kwama-mile amabili
- Run # 2: Ukugijima kwe-Interval (IR): iminithi engu-10 efudumele; I-8 x 400m nge-10K ijubane ne-90 yesibili sokubuya (ijubane elilula) phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 3: Ukugijima isikhathi eside (LR): amayela angu-8 elula, ehamba kahle
Isonto 2:
- Run # 1: TR: 2 amamayela okulula okufudumele; Amamitha angu-2 ngesikhathi esisheshayo se-tempo; Ukuhlanganiswa kwama-mile amabili
- Run # 2: IR: iminithi engu-10 efudumele; 5 x 800m nge-10K ijubane nge-90 yesibili sokutakula phakathi; Umshini wokugcina wamaminithi angu-10.
- Run # 3: LR: 9 miles ku-THMP (ihlose ijubane lesigamu se-marathon) + amasekhondi angu-30 / i-mile
Isonto 3:
- Run # 1: TR: 2 amamayela okulula okufudumele; Amamitha angu-2 ngesikhathi esisheshayo se-tempo; Ukuhlanganiswa kwama-mile amabili
- Run # 2: IR: iminithi engu-10 efudumele; 4 x 800m ngesivinini esingu-10K + 4 x 400m, konke okulula okuphindwe ngu-90 phakathi; Umshini wokugcina wamaminithi angu-10.
- Run # 3: LR: amamayela angu-10 elula, ehamba kahle
Liviki 4:
- Run # 1: TR: 2 amamayela okulula okufudumele; 1 imayela ngesikhathi esifushane tempo; 1-mile lula; 1 imayela ngesikhathi esifushane tempo; I-cooldown engu-1 yamamayela
- Run # 2: IR: iminithi engu-10 efudumele; 4 x 1200m ngesivinini esingu-10K, nokuvuselelwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10.
- Run # 3: LR: 11 amamayela ku-THMP + amasekhondi angu-30 / mayela
Isonto 5:
- Run # 1: TR: 2 amamayela okulula okufudumele; 3 amamayela athambile tempo; I-cooldown engu-1 yamamayela
- Run # 2: IR: iminithi engu-10 efudumele; 6 x 800m ngesivinini se-10K, nokubuyiswa kwesibili kwe-90 phakathi; Umshini wokugcina wamaminithi angu-10.
- Run # 3: LR : amayela angu-10 elula, ehamba kahle, bese uqeda ngamamayela angu-2 ku-THMP
Isonto 6:
- Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; Amamayela angu-4 nge-tempo ende; I-cooldown engu-1 yamamayela
- Run # 2: IR: iminithi engu-10 efudumele; I-10 x 400m nge-10K ijubane ne-90 yesibili yokubuyisa phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 3: LR : amayela angu-13 elula, ehamba kahle
Isonto 7:
- Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; Amamayela angu-4 nge-tempo ende; I-cooldown engu-1 yamamayela
- Run # 2: IR: iminithi engu-10 efudumele; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m ngesivinini esingu-10K, nokubuyiselwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 3: LR: 11 amamayela ku-THMP + amasekhondi angu-30 / mayela
Isonto 8:
- Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; 3 amamayela athambile tempo; I-cooldown engu-1 yamamayela
- Run # 2: IR: iminithi engu-10 efudumele; 3 x 1600m ngesivinini se-10K, nokuvuselelwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 3: LR : Amayela angu-11 elula, ehamba kahle
Isonto 9:
- Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; Amamayela angu-5 nge-tempo ende; Ukugcinwa kweminithi emizuzu emi-5
- Run # 2: IR: iminithi engu-10 efudumele; 6 x 800m ngesivinini se-10K, nokubuyiswa kwesibili kwe-90 phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 3: LR: amamayela angu-12 ku-THMP + amasekhondi angu-30 / mayela
Liviki 10:
- Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; Amamayela angu-4 nge-tempo ende; Ukugcinwa kweminithi emizuzu emi-5
- Run # 2: IR: iminithi engu-10 efudumele; 200m, 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 200m nge-10K ijubane, ukubuyiswa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 3: LR : amayela angu-10 elula, ehamba kahle, bese uqeda ngamamayela angu-2 ku-THMP
Liviki 11:
- Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; Amamayela angu-4 nge-tempo ende; Ukugcinwa kweminithi emizuzu emi-5
- Run # 2: IR: iminithi engu-10 efudumele; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m ngejubane le-10K, nokubuyiselwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 3: LR: amayela angu-10 ku-THMP + amasekhondi angu-30 / mayela
Isonto 12:
- Run # 1: TR: 2 ijubane elilula le-warm-up; 3 amamayela athambile tempo; I-cooldown engu-1 yamamayela
- Run # 2: IR: iminithi engu-10 efudumele; 4 x 1600m ngesivinini esingu-10K, nokuvuselelwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 3: LR : amayela angu-14 elula, ehamba kahle
Liviki 13:
- Run # 1: TR: 2 ijubane elilula le-warm-up; 3 amamayela athambile tempo; Ukuhlanganiswa kwama-mile amabili
- Run # 2: IR: iminithi engu-10 efudumele; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m ngejubane le-10K, nokubuyiselwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 3: LR : amayela angu-10 elula, ehamba kahle, bese uqeda ngamamayela angu-2 ku-THMP
Liviki 14:
- Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; Amamayela angu-4 nge-tempo ende; Ukugcinwa kweminithi emizuzu emi-5
- Run # 2: IR: iminithi engu-10 efudumele; 6 x 800m ngesivinini esingu-10K, okutholakala ngo-400m phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 3: LR: amamayela angu-12 ku-THMP + amasekhondi angu-30 / mayela
Liviki 15:
- Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; Amamayela angu-4 nge-tempo ende; Ukugcinwa kweminithi emizuzu emi-5
- Run # 2: IR: iminithi engu-10 efudumele; 4 x 1600m ngesivinini esingu-10K, nokuvuselelwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 3: LR: 6 miles ekuhambeni okulula, okunethezeka
Liviki 16:
- Run # 1: IR: 10 iminithi efudumele; 6 x 400, nokuvuselela okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
- Run # 2: ijubane lamamayela angu-3 elula
- Run # 3: Usuku lomncintiswano! 13.1 miles ku-THMP
Amathiphu omjaho wama-Marathon
Ukuze usebenzise umncintiswano wakho wemizuzu engcono kakhulu, uzodinga futhi ukulungele ngokwengqondo ukugijima emakhilomitha angu-13.1. Thola amathiphu wokuthi ungayinqoba kanjani izimpi zengqondo ngesikhathi sakho semarathon. Kufanele futhi uzilungiselele ukungahambi kahle, ikakhulukazi emakhilomitha okugcina emncintiswaneni. Nanka amathiphu okubhekana nokungahambisani ngenkathi ugijima futhi uqeda ukuqina .