Lolu hlelo lokuqeqeshwa olulula lwezinsuku ezingu-8 lwe-5K (ngezansi) lungabagijimi bezinga eliphezulu. Lolu hlelo lokuqeqeshwa olungu-5K luwusizo ngokukhethekile kubagijimi abanolwazi abanethemba lokusebenzisa okusemandleni abo ku-5K.
Uma lolu hlelo lubonakala luyinselele kakhulu kuwe, zama uhlelo lokuqeqeshwa oluphakathi kuka-5K .
Iviki le-8-5K yokuHlola
Amanothi mayelana nesimiso:
Ukuqeqesha (CT): Imisebenzi yokuqeqesha ikuvumela ukuba unike amalunga akho kanye nemisipha ikhefu, ngenkathi isebenza ku-cardio yakho. Uma isimiso sidinga CT, yenza umsebenzi we-cardio ngaphandle kokugijima (ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical) emzamweni olinganiselwe imizuzu engu-50 kuya ku-60.
Ukusebenza kwesikhathi sokuvala (IW): Lokhu kuyisidingo esihle sokwenza ngethrekhi. Ngemuva kokufudumala, ukugijima ngamamitha angu-400 (ithrekhi elilodwa elizungeze amathrekhi amaningi) kanzima, bese ululame ngokugijima noma ukuhamba ngamamitha angu-400. Ngakho i-4 x 400 yayizoba ngama-400 ama-hard, anokubuyisa okungama-400 m phakathi.
NgoLwesithathu noMgqibelo ugijima: Ngemva kokufudumala, ugijimise ngezinga elihlelekile le-mileage ekhethiwe. Qinisekisa ukuthi upholile phansi futhi welule ngemva kokugijima kwakho. Uma ugijima ngaphandle futhi ungaqiniseki ngamabanga, ungathola i-mileage ngokusebenzisa amasayithi afana ne-MapMyRun. Noma, ungakwazi njalo ukushayela umzila wakho emotweni yakho futhi ulinganise i-mileage usebenzisa i-odometer yakho yemoto.
I-Tempo Run: Tempo igijima ikusiza ukuthi uthuthukise umgogodla wakho we-anaerobic, okubaluleke kakhulu ekugijimeni okusheshayo kwama-5K. Qala ukugijima kwakho ngemizuzu engu-5 kuya kwengu-10 elula, bese uqhubeka nemaminithi angu-15 kuya kwangu-20 egijima eduze nendawo yakho eyi-10K, bese uqedela ngemizuzu engu-5 kuya kwezingu-10 epholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho le-10K liphi, hamba ngesivinini esizizwa "sinzima kakhulu."
Ukuphumula: Ukuphumula kubalulekile ekuzikhandleni kwakho kokuthola nokulimala , ngakho ungazinaki izinsuku zokuphumula. Imisipha yakho empeleni yakha futhi ikulungise ngokwayo phakathi nezinsuku zakho zokuphumula. Ngakho uma ugijima nsuku zonke ngaphandle kokuqeda izinsuku, ngeke ubone ukuthuthukiswa okuningi. ULwesihlanu luyilanga elihle lokuphumula ngoba wenza nje ukuqeqeshwa ngesivinini ngoLwesine futhi uhamba phambili kakhulu ngesonto kusasa.
AmaSonto: Lolu suku lokuvuselela olusebenzayo. Ukugijima kwakho kumele kube lula (EZ), ijubane elihamba kahle, elisiza ukukhipha imisipha yakho.
Qaphela:
Ungashintsha izinsuku ukuze uhlele isimiso sakho. Qinisekisa ukuthi awukwenzi ukusebenza okusheshayo okusheshayo (IW ne tempo) izinsuku ezimbili ngokulandelana.
I-5K YeHlelo Lokuqeqesha labagijimi abaPhambili
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | CT noma Ukuphumula | 4 x 400 IW | 4 m ukugijima | I-30 min tempo | Ukuphumula | 5 m ukugijima | 35 iminithi EZ |
| 2 | CT noma Ukuphumula | 4 x 400 IW | 4 m ukugijima | I-30 min tempo | Ukuphumula | 6 m ukugijima | 35 iminithi EZ |
| 3 | CT noma Ukuphumula | 5 x 400 IW | 5 m ukugijima | I-30 min tempo | Ukuphumula | 7 m ukugijima | 40 iminithi EZ |
| 4 | CT noma Ukuphumula | 6 x 400 IW | 5 m ukugijima | I-35 min tempo | Ukuphumula | 8 m ukugijima | 45 iminithi EZ |
| 5 | CT noma Ukuphumula | 6 x 400 IW | 5 m ukugijima | I-35 min tempo | Ukuphumula | 9 m ukugijima | 40 iminithi EZ |
| 6 | CT noma Ukuphumula | 6 x 400 IW | 5 m ukugijima | I-tempo engu-40 | Ukuphumula | 8 m ukugijima | 40 iminithi EZ |
| 7 | CT noma Ukuphumula | 5 x 400 IW | 4 m ukugijima | I-tempo engu-40 | Ukuphumula | 7 m ukugijima | 45 iminithi EZ |
| 8 | CT noma Ukuphumula | 3 m ukugijima | I-30 min tempo run | 2 m ukugijima | Ukuphumula | Ukuphumula | 5K Mhlanga! |