Abanye abagijimi babeka izinto zabo emncintiswaneni womncintiswano wamahhafu kodwa abaqiniseki ukuthi banesikhathi esanele sokuzilungela. Kubantu abaningi, ngisho nabagijimi abaqalayo, ukuqeqeshwa kwezinyanga ezintathu kufanele kube yisikhathi esanele sokulungele umncintiswano wesiqingatha. Kodwa isikhathi esidingekayo sokuqeqesha isigamu sincike ezingeni lakho lokuzivocavoca kwamanje, isipiliyoni sakho esiphuthumayo, nemigomo yakho yomncintiswano.
Abagijimi abanokuhlangenwe nakho abaye baqhuba umqhudelwano wesiqingatha bangase bakwazi ukugijima ngohlanga ngokulingana namaviki ayisithupha. Uma benethemba lokushaya irekhodi lomuntu siqu , bangase badinge amasonto ambalwa okuqeqeshwa okujulile.
Uma kuziwa kude nokuhamba okude, awukwazi ukuqeqesha ukuqeqeshwa okuningi esikhathini esifushane futhi ulindele ukuba ulungele. Uma ungakaze wenze i-marathon yesiqingatha ngaphambili, kufanele uhlele ukuqeqesha noma yikuphi kusuka emavikini angu-12 ukuya kwangu-14, kuye ngokuthi uqala kuphi. Ukuthatha indlela ephephile, kancane kancane kuzogwema ukulimala nokugwema ukushiswa.
Uma ngabe ugijima noma ugijime / uhamba ngezinyanga ezimbalwa futhi usuvele uzame ibanga elifushane, njengo-5K, cishe usulungele ukuqala ukuqeqesha umncintiswano wesigamu.
Yini Ukuzibophezela Kwesikhathi?
Nasi ukulinganisela kwesikhathi sokuzibophezela kwesikhathi sokulindela ngokuqeqeshwa kwe-half-marathon, ngokusekelwe ekuqaleni kwakho:
Abagijimi bokuqala:
Uma ungakaze ugijimise umjikelezo wesigamu futhi okwamanje usebenza ngaphansi kwamamayela angu-10 isonto ngalinye, lindele ukuchitha amasonto angu-12 kuya kwangu-14 ulungiselela umncintiswano wakho wemizuzu.
Kufanele uhlele ukusebenza okungenani kathathu ngesonto ekuqaleni, futhi okungenani kane ngesonto njengoba ukuqeqeshwa kwakho kuqhubeka.
Uzophinde ufune ukufaka izinsuku ezilodwa kuya kwezinsuku zokuqeqeshwa okuphambene nokusiza ukuqinisa ukuqina kwakho nokuqinisa ukumelana nokulimala kwakho. Ngokuzibophezela kwesikhathi samasonto onke, amasonto ama-mileage aphakeme kakhulu ekuqeqeshweni kwakho azoba amasonto amathathu, amane, namahlanu ngaphambi komncintiswano wakho.
Phakathi namasonto amabili okugcina ngaphambi kwe-marathon yehafu, uzoqala ukudayela i-mileage yakho phansi ngesikhathi sesigaba sakho sokuthayipha .
Nazi izinhlelo ezithile zemigqa yemarathon yokugijima abagijimi:
I-Run / Walk Half Marathon Training Schedule : Landela lolu hlelo lokuqeqesha lwesigamu se-marathon lwesigamu se-12 futhi uzokwazi ukugijima / uhambe ukuya emgqeni we-marathon yakho yesiqingatha. Kumele ube ne-base mileage cishe ngamamitha angu-8-10 ngesonto ukuqala lolu hlelo lokuqeqesha.
IShedyuli Yokuqeqesha Isikhathi Sokuqala Sokuqeqeshwa KwamaMarathon : Lesi simiso samasonto angu-12 siwu-half-marathoner oyisiqalo onomgomo wokuqeda umncintiswano wesiqingatha. Kufanele ube ne-base mileage yama-8-10 amamaviki ngesonto ukuqala lolu hlelo lokuqeqesha.
I-Advanced Beginner Half Marathon Training Schedule : Uma isimiso sokuqala sibonakala sulula kakhulu kuwe, ungahle ufune ukuzama lolu hlelo oluqalile. Yenzelwe abagijimi abangakwazi ukugijima amakhilomitha angu-4 futhi okwamanje basebenza izinsuku ezingu-4-5 ngesonto.
Abagijimi abaphakathi nabahamba phambili:
Uma unesipiliyoni esithile esiphuthumayo futhi uzizwa sengathi usuqedile isigaba sokuqala, ungase ulungele umncintiswano wesiqingatha 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.
Izinsuku ezintathu Iviki leMigodi yesiHlathi IShedyuli : Uma ungenaso isikhathi esiningi sokuqeqesha, lolu hlelo lokuqeqesha lwamasonto angu-16 lwama-marathon lungaba ngawe. Isekelwe emisebenzini emithathu ehlosiwe ngeviki: i-tempo run, i-run time, futhi isikhathi eside.
Isikhathi sokuqeqesha esiPhakathi esiMaphakathi seMarathon: Lolu hlelo lokuqeqeshwa kwe-semi-marathon lwamasonto angu-12 lubhekiswe kubagijimi abaphakathi kakade abaqhuba imizuzu engama-30 kuya kwangu-60, cishe izikhathi ezingu-4-5 ngesonto.
Uhlelo lokuqeqeshwa kweMarathon oluPhuthukisiwe lokuPhuthuka okuPhuthukisiwe : Lolu hlelo lokuqeqesha lwamasonto angu-12 lwama-half-marathon lubhekelwe kubagijimi abanolwazi abangakwazi ukugijima kahle ngamamayela ayisishiyagalombili.
Okungaphezulu Kwesiqingatha SamaMarathoni:
- I-All About Half Marathon Training and Racing
- Izizathu 13 Zokugijima I-Marf Half
- Amathiphu wokuqalisa iMarathon Yakho Yokuqala
- Izinto Ezifanele Ukwazi Ngaphambi Kokugijimela I-Marathon Half
- Izinto Ezinhle Kakhulu Mayelana Nesiqingatha SeMarathon Ukugijima
Futhi ubone: