Ungaqalisa kanjani futhi ufunde ukugijima nalolu hlelo lokugijima / ukuhamba
Lolu hlelo lokuqeqesha lwamasonto amane lenzelwe abagijimi bokuqala abahamba phambili abafuna ukwakha ukuze baqhubekele ukuhamba ngamakhilomitha angu-1.6 (1600 amamitha), okulingana namakhilomitha ayi-1. Uma usebenzisa uhlelo lwemethrikhi ukukala amabanga akho, lokhu kuyisimo esihle kuwe.
Lolu hlelo luyi- run / walk kuya ohlelweni oluqhubekayo lokugijima. Isonto ngalinye, uzokwenyuka kancane kancane ebangeni lakho eligijima futhi wehla ebangeni lakho lokuhamba.
Ekupheleni kwamasonto amane, uzokwazi ukugijima ku-1600m ngaphandle kokuma.
Uma ungumqali, kodwa ufuna okuthile okuyinselelo encane kakhulu, zama noma uhlelo lweSonto eli-8 ukuya kumaminithi angu-30 okuqhubekayo noma uhlelo lokuqeqesha 5K yakho yokuqala
Ngaphambi kokuba uqalise, hlola lo Mhlahlandlela Wabaqalayo Abangenayo I-Running , ukuze ufunde ezinye zezinto eziyisisekelo mayelana nokusebenza, njengefomu lokusebenza efanele , ukuthi yini ozogqoka, nokuthi ungaphefumula kanjani.
Amanothi mayelana neShejuli Yokuqeqesha
Ngokwezinhloso zokulinganisa, kungcono ukwenza lezi zinsuku kumzila , ngokuvamile ongamamitha angu-400 (400m). Ukuzivocavoca ngalunye kuzoba nomlinganiso olinganayo, ngakho-ke wazi ukuthi kufanele ugijime kangakanani futhi uhambe kangakanani.
Kufanele uqalise ukugijima ngalunye ngomkhonto wokufudumala wamaminithi angu-5-10. Qedela nge-5-10 iminithi yokuhamba epholile .
Awudingi ukwenza ukugijima kwakho ezinsukwini ezithile; Nokho, kufanele uzame ukugijima izinsuku ezimbili ulandelana. Kungcono ukuthatha usuku lokuphumula noma ukuqeqeshwa ukuhamba phakathi kwezinsuku eziphakathi kwemikhakha njengoba umzimba wakho uvumelanisa nokuqeqeshwa.
Ukuqeqeshwa okuphambene nomgwaqo kungaba ukuhamba, ukuhamba ngebhayisikili, ukubhukuda, noma yimuphi omunye umsebenzi (ngaphandle kokusebenza) owujabulela.
Uma uthola ukuthi uhlelo luqhubeka ngokushesha kakhulu kuwe, ungaphinda isonto ngaphambi kokuba uqhubekele esontweni elizayo.
Iviki 1:
Usuku 1: Run 100m, hamba 300m - phinda izikhathi ezingu-4 (Ukulingana okulinganayo: Qalisa 1/4 yepeni, hamba u-3/4 wepeni - uphinda izikhathi ezingu-4)
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesithathu: Run 100m, hamba 300m - phinda izikhathi ezingu-4 (Ukulinganisa okulinganayo: Qalisa 1/4 yepeni, hamba u-3/4 wepeni - uphinda izikhathi ezingu-4)
Usuku 4: Ukuphumula
Usuku lwesi-5: Hamba u-100m, hamba u-300m - phinda izikhathi ezingu-4 (Ukulinganisa okulinganayo: Qalisa 1/4 yepeni, hamba u-3/4 wepeni - uphinda izikhathi ezingu-4)
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Isonto 2:
Day 1: Run 200m, hamba 200m - phinda izikhathi ezingu-4 (Ithrekhi elinganayo: Qalisa 1/2 ithanga, hamba u-1/2 wephethini - phinda izikhathi ezingu-4)
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesi-3: Hamba u-200m, hamba u-200m - uphinda izikhathi ezingu-4 (Ithebula elilinganayo: Qalisa 1/2 ithanga, hamba u-1/2 wephethini - uphinda izikhathi ezingu-4)
Usuku 4: Ukuphumula
Usuku lwesi-5: Hamba u-200m, hamba u-200m - phinda izikhathi ezingu-4 (Ukulinganisa ulingana: Qalisa 1/2 ithanga, hamba u-1/2 wephethini - uphinda izikhathi ezingu-4)
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Isonto 3:
Usuku 1: Run 300m, hamba 100m - phinda izikhathi ezingu-4 (Ukulingana okulingana: Run 3/4 ithanga, hamba u-1/4 wephethini - uphinda izikhathi ezingu-4)
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesi-3: Run 300m, uhambe u-100m - uphinde izikhathi ezingu-4 (Landelela okulingana: Run 3/4 ithanga, hamba u-1/4 wephethini - uphinda izikhathi ezingu-4)
Usuku 4: Ukuphumula
Usuku lwesi-5: Run 300m, uhambe u-100m - uphinda izikhathi ezingu-4 (Ukulandelela okulinganayo: Run 3/4 ithanga, hamba u-1/4 wephethini - uphinda izikhathi ezingu-4)
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Liviki 4:
Usuku 1: Run 1600m (Ithrekhi elinganayo: 4 ukuhamba = 1600m noma 1.6K)
Usuku 2: Ukuphumula noma ukuhamba ngesitimela
Usuku lwesi-3: Run 1600m (Ithrekhi elinganayo: 4 ukuphela = 1600m noma 1.6K)
Usuku 4: Ukuphumula
Usuku lwesi-5: Run 1600m (Ithrekhi elinganayo: 4 ukuphela = 1600m noma 1.6K)
Usuku 6: Ukuphumula noma ukuhamba ngesitimela
Usuku 7: Ukuphumula
Ulungele inkinga yakho elandelayo? Zama lolu hlelo lokuqeqesha olungu-5K ukuze uqeqeshe umjaho we-5K.
Kodwa ungase ufune ukuqala ngalawa mathiphu wokuqhuba i-mile ngaphandle kokuma .