Indlela Yokuthuthukisa Isikhathi Sakho Sika-5K
Ngakho usuvele ugijima okungenani umjaho womgwaqo o-5K futhi manje uqhubekela phambili emgomweni wakho olandelayo: Ukuthuthukisa isikhathi sakho! Ukuze utholakale irekhodi lomuntu siqu (PR) ku-5K, uzodinga ngempela ukwengeza ukuqeqeshwa okusheshayo ohlelweni lwakho lokuqeqeshwa, uma ungakabi khona. Ngezansi isitifiketi sokuqeqesha sama-5K weviki ayisishiyagalolunye ukusiza ukuthi ugijime 5K yakho esheshayo. Uma lolu hlelo lubonakala luyinselele kakhulu kuwe, zama uhlelo lokuqeqeshwa olungu-5K oluqalayo .
Uma kubonakala kulula, zama uhlelo lokuqeqeshwa oluphakeme lwe-5K .
Amanothi mayelana nesimiso:
Ukuqeqesha (CT): Imisebenzi yokuqeqesha ikuvumela ukuba unike amalunga akho kanye nemisipha ikhefu, ngenkathi isebenza ku-cardio yakho. Uma isimiso sifuna CT, yenza umsebenzi we-cardio ngaphandle kokusebenza (isb., Ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical) emzamweni olinganiselwe imizuzu engama-45 kuya kwangu-60.
I-Tempo Run: Tempo igijima ikusiza ukuthi uthuthukise umgogodla wakho we- anaerobic , okubaluleke kakhulu ekugijimeni okusheshayo kwama-5K. Qala ukugijima kwakho imizuzu engu-5 kuya kweyishumi egijima kalula, bese uqhubeka nemaminithi angu-15 kuya kwangu-20 egijima eduze nesikhathi sakho esingu-10K (kodwa hhayi ngesivinini somjaho), bese uqedela ngemizuzu engu-5 kuya kwezingu-10 epholisa phansi. Uma ungaqiniseki ukuthi ijubane lakho le-10K liphi, hamba ngesivinini esizizwa "sinzima kakhulu."
Ukusebenza kwesikhathi sokuvala (IW): Ngemva kokufudumala, sebenzisa amamitha angu-400 (ithrekhi elilodwa elizungeze amathrekhi amaningi) kanzima, bese ululame ngokugijima noma ukuhamba ngamamitha angu-400.
Ngakho-ke ama-3 x 400 ayengaba ama-400 ama-hard, anokubuyisa okungama-400 m phakathi. Qinisekisa ukuthi upholile phansi nge-jog eyishumi elula.
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.
UMgqibelo ugijima isikhathi eside: Ngemva kokufudumala , sebenzisa ijubane lokunethezeka, lokukhulumisana le-mileage ekhethiwe. Qinisekisa ukuthi upholile phansi futhi welule ngemva kokugijima kwakho. Uma iningi lezinkampani zakho zihamba emgwaqeni futhi ungaqiniseki ukuthi uhamba kude kangakanani, ungathola i-mileage ngokusebenzisa izinhlelo zokusebenza noma amasayithi afana ne-MapMyRun.com noma i-RunKeeper. Noma, ungakwazi njalo ukushayela umzila wakho emotweni yakho futhi ulinganise i-mileage usebenzisa i-odometer yakho yemoto.
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. Vele uqiniseke ukuthi awukwenzi ukusebenza okusheshayo okukhulu kwezinsuku ezimbili ngokulandelana.
I-5K YoHlelo Lokuqeqesha lwabagijimi abaphakathi
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | CT noma Ukuphumula | 3 x 400 IW | 2 m ukugijima | I-30 min tempo | Ukuphumula | 5 m ukugijima | 30 iminithi EZ |
| 2 | CT noma Ukuphumula | 4 x 400 IW | 2 m ukugijima | I-30 min tempo | Ukuphumula | 5 m ukugijima | 35 iminithi EZ |
| 3 | CT noma Ukuphumula | 4 x 400 IW | 3 m ukugijima | I-30 min tempo | Ukuphumula | 6 m ukugijima | 35 iminithi EZ |
| 4 | CT noma Ukuphumula | 5 x 400 IW | 3 m ukugijima | I-35 min tempo | Ukuphumula | 6 m ukugijima | 40 iminithi EZ |
| 5 | CT noma Ukuphumula | 5 x 400 IW | 3 m ukugijima | I-35 min tempo | Ukuphumula | 7 m ukugijima | 35 iminithi EZ |
| 6 | CT noma Ukuphumula | 6 x 400 IW | 3 m ukugijima | I-tempo engu-40 | Ukuphumula | 6 m ukugijima | 40 iminithi EZ |
| 7 | CT noma Ukuphumula | 6 x 400 IW | 3 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! |
I-FAQs Mayelana Nokuqeqeshwa Kwezemidlalo: Thola iseluleko sendlela yokulungiselela 5K yakho.
- Ngingabe Ngifaka Nini Izinketho Zami Zokugijima?
- Ngabe Kulungile Ukugijima Ngokubuhlungu?
- Kufanele Ngidle Ngaphambi Kokugijimela Noma Ukuncintisana?
- Kungcono ukugijima ngaphandle noma ku-Treadmill?
- Kuthiwani Uma Ngifanele Ngiqede Ukuqeqesha?
- Ngingakugwema Kanjani Ukumisa I-Bathroom Ngesikhathi Sokugijima?
Amacebiso omhla kaRace: Thola amathiphu wokuthi ungakulungela kanjani usuku lomncintiswano.
- Amathiphu Wokubhekana Ne-Pre-Race Jitters
- Amathiphu Ezingqondo Ukuze Uhambe Ngezizwe
- Indlela Yokuthatha Amanzi Kusuka Kwamanzi Ukuyeka
- Izitifiketi Zemijaho Yomgwaqo Amathiphu
- Izimpawulo Zemijaho Ejwayelekile
- Indlela Yokubhekana Namaqembu Ezinhlanga
- Indlela yokusebenzisa i-Porta-Potties ngosuku lweRace