Lolu hlelo lokuqeqesha amasonto angu-12 lwama-marathon lwaklanyelwe ukukusiza ugijime / uhambe uye emgqeni we-marathon yakho yesiqingatha (13.1 miles). Ukuze uqale le plan, kufanele ugijime / uhambe okungenani izinyanga ezimbili futhi kufanele ube ne-base mileage cishe ngamakhilomitha angu-8-10 ngesonto. Uma ungewona omusha wokusebenza futhi uhlelo lokuqeqeshwa lubukeka lulula, zama isimiso sokuqeqesha isigamu-marathon .
Noma ubone amanye amaHlathi Wokuqeqesha iMarathon.
Lolu hlelo lokuqeqesha luqala uhlelo lwe- run / walk , ngakho-ke imiyalo yakho yokuzivocavoca izoboniswa ngezikhathi zokuhamba / ukuhamba. Inombolo yokuqala ekhonjisiwe kuyoba inani lemaminithi yokugijima futhi inombolo yesibili yinani elizohamba ngalo. Ngakho, isibonelo, 3/1 kusho ukugijima imizuzu engu-3, bese uhamba ngomzuzu owodwa.
Kufanele uqalise ukugijima ngalunye ngomkhonto wokufudumala wamaminithi angu-5-10. Qedela nge-5-10 iminithi yokuhamba epholile . Izikhathi zakho zokugijima kufanele zenziwe ngezinga elilula, lokuxoxa . Kufanele uqedele ukugijima kwakho ngokusula konke.
Amanothi Mayelana neShejuli
Awudingi ukwenza ukugijima kwakho ezinsukwini ezithile; Nokho, kufanele uzame ukugijima / ukuhamba izinsuku ezimbili ulandelana. Kungcono ukuthatha usuku lokuphumula noma ukwenza ukuqeqeshwa okuhamba phambili ezinsukwini eziphakathi kokugijima. Ukuqeqeshwa okuphambene nomgwaqo kungaba ukuhamba, ukuhamba ngebhayisikili, ukubhukuda, noma yimuphi omunye umsebenzi (ngaphandle kokusebenza) owujabulela. Ngokuqinisekile uzofuna ukwenza umgijimi wakho omude ngoMgqibelo noma ngeSonto lapho uzoba nesikhathi esengeziwe.
Iviki 1:
Usuku 1: amamayela amabili - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku 2: 2.5 miles - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesithathu: amayela angu-3 (isikhathi eside) - 2/1 izikhathi zokuhamba / ukuhamba
Usuku lwesine: ukuhamba okulula kokuhamba kwamayela angu-2
Isonto 2:
Usuku 1: amamayela amabili - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku 2: amamayela angu-3 - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesithathu: Ukuqeqesha noma ukuphumula
Usuku 4: amamayela angu-4 (isikhathi eside) - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: 2.5 miles (ukuhamba kabusha)
Isonto 3:
Usuku 1: 2.5 miles - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amayela angu-3 - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku 4: amayela angu-5 (isikhathi eside) - 2/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 2 amamayela (ukuhamba kabusha)
Liviki 4:
Usuku 1: 2.5 miles - 3/1 run / walk intervals
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amayela angu-3 - izikhathi ezingu-3 / run / walk
Usuku 4: amayela angu-5 (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 2 amamayela (ukuhamba kabusha)
Isonto 5:
Usuku 1: amamayela amathathu - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesibili: Ukuqeqesha okuphambene nomgwaqo - izikhathi ezingu-3 / run / walk
Usuku lwesithathu: amayela angu-3 - izikhathi ezingu-3 / run / walk
Usuku 4: amamayela angu-7 (isikhathi eside) - izikhathi ezingu-3/1 zokuhamba / ukuhamba
Usuku lwesi-5: amayela angu-3 (ukuhamba kabusha)
Isonto 6:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku 4: 8 amamayela (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: amayela angu-3 (ukuhamba kabusha)
Isonto 7:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqeshwa kokuhamba
Usuku lwesithathu: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku 4: 9 amamayela (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 3 amayela EZ (ukuhamba kabusha)
Isonto 8:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela amathathu- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 4: amamayela angu-10 (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 3 amayela EZ (ukuhamba kabusha)
Isonto 9:
Usuku 1: amayela angu-5 - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesibili: Ukuqeqesha ukuhamba
Usuku lwesithathu: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku 4: 11 amamayela (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 3 mi EZ (ukuhamba kabusha)
Liviki 10:
Usuku 1: amamayela angu-4 - izikhathi ezingu-3 / run / walk
Usuku 2: amamayela angu-3 - izikhathi ezingu-3 / run / walk
Usuku lwesi-3: Ukuqeqesha ukuhamba
Usuku 4: 12 mi (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 5: 3 mi EZ (ukuhamba kabusha)
Liviki 11:
Usuku 1: Ukuqeqesha ukuhamba
Usuku 2: amamayela amathathu- 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-3: Ukuqeqesha ukuhamba
Usuku 4: amayela angu-5 (isikhathi eside) - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesi-5: 2.5 miles (ukuhamba kabusha)
Liviki 12: Usuku 1: amamayela amabili - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku 2: imizuzu engu-20 - 3/1 ukuhamba / ukuhamba ngezikhathi
Usuku lwesithathu (usuku olwedlule umjaho): Hamba imizuzu engu-20
Usuku 4: I-RACE!