"Ngingathanda ukuqhuba i-10K yami yokuqala. Kufanele ngihlele isikhathi esingakanani ukuyiqeqesha?"
Isikhathi sakho sokuqeqesha emncintiswaneni we-10K sincike ezintweni eziningi, kufaka phakathi izinga lakho lokuzivocavoca, isipiliyoni sakho esiphuthumayo, nemigomo yakho yomncintiswano.
Abagijimi bokuqala abangakaze benze okungu-10K ngaphambili kufanele bahlele ukuqeqesha noma kuphi kusukela emavikini angu-8 kuya kwangu-10, kuye ngokuthi baqala kuphi.
Ukuthatha indlela encane kuyokusiza ngokuqhubekayo ngokuphepha nangokuthuthuka ngokuqeqeshwa kwakho futhi ugweme ukulimala .
Abagijimi abaningi abanamakhono asebevele begijima u-5K noma olunye uhlanga bangase balungele ukuqhuba u-10K ngokungenakulungiswa. Kodwa uma benethemba lokushaya irekhodi lomuntu siqu , kufanele bahlele ukuzinikezela amasonto ayisithupha kuya kwangu-8 ukuqeqeshwa okuqondene no-10K.
Nakhu ukulinganisa kwesikhathi sokuzibophezela ukulindela ngoqeqesho lwe-10K, ngokusekelwe ekuqaliseni kwakho, nakwezinye izinhlelo zokuqeqesha ukuze ubone ukuthi ukuqeqeshwa kubonakala kanjani:
Izinhlelo zokuqeqesha zabagijimi be-10K bokuqala
Uma ungakaze usebenze u-10K futhi okwamanje usebenza ngaphansi kwamamayela angu-5 ngesonto, lindele ukuchitha amasonto angu-8 kuya kwangu-10 ulungiselela i-10K yakho. (Uma unesisekelo esingaphezu kwe-mileage, ungakwazi ukweqa amasonto amabili okuqala okuqeqesha bese uqhubekela phambili kuVeki 2 noma 3.) Kufanele uhlele ukusebenza okungenani kathathu ngesonto. Uzodinga futhi ukufaka izinsuku ezingu-1-2 zokuqeqesha okuphambene nokusiza ukuqinisa ukuqina kwakho nokuqinisa ukumelana nokulimala kwakho.
Nazi ezinye izinhlelo zokuqeqesha ezingu-10K zabagijimi abaqalayo:
I-10K Uhlelo Lokuqeqesha Lokusebenza / Abahambahamba : Lolu hlelo lokuqeqeshwa kweviki eli-10 lenzelwe labo abafuna ukusebenzisa indlela yokuhamba / yokuhamba koqeqesho lwabo lwe-10K nokugijima. Uhlelo luqala ukuthi usuvele ugijime / uhamba (kumaminithi angu-1/1 iminithi yokuhamba / ukuhamba) imizuzu engu-20.
I-10K Uhlelo Lokuqeqesha lwabaqalayo : Lolu hlelo lokuqeqesha lwesonto eli-8 lenzelwe abagijimi abaqalayo abafuna ukufika ekugcineni komjaho we-10K. Iqaphela ukuthi usuvele ugijima okungenani ngamamayela amabili.
I-10K Uhlelo Lokuqeqesha lwabaqalayo abahamba phambili : Loluhlelo lwesonto eliyisishiyagalombili lubhekiswe kubagijimi abangakwazi ukugijima amamayela amathathu futhi bangagijima izinsuku ezingu-4 kuya kwezi-5 ngesonto.
Izinhlelo Zokuqeqesha zabagijimi abahamba phambili nabathuthukile be-10K
Uma unesipiliyoni esithile esiphuthumayo futhi uzizwa sengathi usuqedile isigaba sokuqala, ungahle ulungele u-10K kunoma yikuphi kusuka emavikini angu-6-10. Hlela ukuqhuba okungenani izinsuku ezingu-4-5 ngesonto, ngezinsuku ezingu-1-2 zokuqeqesha , njengokuhamba ngebhayisikili noma ukubhukuda. Ungaqala emva kweviki 1 yalezi zinhlelo uma usuvele unesisekelo se-mileage esungulwe.
Iviki eli-4 eliphakathi kwe-10K Uhlelo lokuqeqesha: Lolu hlelo lokuqeqesha lwamaviki amane lenzelwe abagijimi abanomlando owedlule futhi bafuna ukuthuthukisa isikhathi sabo esingu-10K. Kumele ukwazi ukugijima kahle ukuya kumamayela angu-5 ukuqala lolu hlelo.
Iviki eli-6 eliphakathi kwe-10K Uhlelo lokuqeqesha : Lolu hlelo lokuqeqesha lwamasonto angu-6 lubagijimi abanokuhlangenwe nakho kohlanga oludlule abafuna ukuthuthukisa isikhathi sabo esingu-10K. Kumele ukwazi ukugijima kahle ukuya kumamayela angu-4 ukuqala lolu hlelo.
Uhlelo lokuqeqesha oluphakathi kuka-10K: Uma ugijime okungenani umjaho oyedwa we-10K futhi unethemba lokuthuthukisa isikhathi sakho, nakanjani uzodinga ukufaka ukuqeqeshwa okusheshayo ohlelweni lwakho lokuqeqeshwa, uma ungakabi khona. Lolu hlelo lokuqeqesha lwamaviki ayisishiyagalombili lungakusiza ukuba ugijimise i-10K yakho esheshayo.
I-4-Week Advanced Schedule 10K Training: Lolu hlelo lokuqeqeshwa kweviki ezine lenzelwe abagijimi abanokuhlangenwe nakho okuyi-10K futhi bafuna ukuthuthukisa isikhathi sabo. Kumele ukwazi ukugijima kahle ukuya kumamayela angu-7 ukuqala lolu hlelo.
Iviki eli-6 eliphakeme lokuqeqeshwa kwe-10K : Kufanele ukwazi ukugijima kahle ukuya kumamayela angu-6 ukuze uqale uhlelo loqeqesho lwe-10K.
Uhlelo lokuqeqesha oluphakeme oluphezulu lwe-10K : Lolu hlelo lokuqeqesha lwe-10K lweviki lubhekiswe kubagijimi abanolwazi abangakwazi ukugijima amakhilomitha ayisithupha ngokunethezeka futhi baqhube izinsuku ezinhlanu ngesonto.
Okuningi mayelana nokuqeqeshwa nokugijima kwe-10K:
- Indlela Yokuqagela Isikhathi Sakho Sama-10K
- Amathiphu oku-10K wakho wokuqala
- Iyini Isikhathi Esihle Se-10K?
Futhi ubone:
Kuthatha isikhathi eside kangakanani ukuqeqesha 5K?
Kuthatha isikhathi eside kangakanani ukuqeqesha iMarathon yesiHlathi?
Kuthatha isikhathi eside kangakanani ukuqeqesha uMarathon?