Lungele umjaho wakho we-5K emavikini angu-8
Uma usuvele ugijima okungenani umjaho owodwa we-5K, noma usebenze okwesikhashana futhi ulungele ukugijimela u-5K, uhlelo lokuqeqesha lungakunikela ekugcineni. Leli hlelo lokuqala eliyisiqalo sesonto eli-8 lihle kulabo abathola isimiso se-5K somgijimi oqalayo hhayi inselelo ngokwanele futhi isimiso esiphakathi se-5K sibonakala sinzima kakhulu.
Ingabe i-Advanced Beginner Schedule Yakho?
Lolu hlelo lubhekiswe kubagijimi abangakwazi ukugijima ngamamayela angu-2 ngokunethezeka futhi bangagijima izinsuku ezine kuya kwezinhlanu ngesonto.
IsiHlelo sokuQala sokuQala esiThuthukile esingu-5K
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | Ukuphumula | 1.5 run miles | CT | I-1.5 miles egijima (ijubane lomjaho) | Ukuphumula | Ukugijima kwamamayela amabili | 30 iminithi. EZ run noma CT |
| 2 | Ukuphumula | Ukugijima kwamamayela amabili | CT | Ukugijima kwamamitha angu-1 (ijubane lomjaho) | Ukuphumula | 2.5 run miles | 30 iminithi. EZ run noma CT |
| 3 | Ukuphumula | Ukugijima kwamamayela amabili | CT | I-1.5 miles egijima (ijubane lomjaho) | Ukuphumula | 2.5 run miles | 30 iminithi. EZ run noma CT |
| 4 | Ukuphumula | 2.5 run miles | CT | I-1.5 miles egijima (ijubane lomjaho) | Ukuphumula | 3 run | 35 kuya ku-40 min. EZ noma CT |
| 5 | Ukuphumula | 3 run | CT | I-1.5 miles egijima (ijubane lomjaho) | Ukuphumula | Ukugijima kwe-3.5 miles | 35 kuya ku-40 min. EZ run noma CT |
| 6 | Ukuphumula | Ukugijima kwe-3.5 miles | CT | I-1.5 miles egijima (ijubane lomjaho) | Ukuphumula | 4 run miles | 35 kuya ku-40 min. EZ run noma CT |
| 7 | Ukuphumula | 3 run | CT | I-1.5 miles egijima (ijubane lomjaho) | Ukuphumula | 4 run miles | 40 iminithi. EZ run noma CT |
| 8 | Ukuphumula | 3 run | CT noma Ukuphumula | Ukugijima kwamamayela amabili | Ukuphumula | Ukuphumula | 5k Race |
Izifinyezo
- CT = Umsebenzi wokuqeqesha.
- EZ = ijubane elilula, elikhululekile
Ukusebenza Kwansuku zonke kweHlelo Lokuqeqesha le-5K
Uhlelo luhlelwe ukushintsha izinsuku ezinzima futhi ezinzima. Nanka imininingwane eminingi ekusebenzeni ngosuku ngalunye.
- NgoMsombuluko noLwesihlanu: NgeMisombuluko noLwesihlanu yizinsuku zokuphumula. Ukuphumula kubalulekile ekuzikhandleni kwakho kokuthola nokulimala , ngakho-ke ungangeni ezinsukwini zakho zokuphumula. Phumla ngezinsuku zakho zokuphumula, thokozela ukuhamba okulula nemisebenzi elula.
- NgoLwesibili neMigqibelo: Ngemva kokufudumala , sebenzisa ijubane lokunethezeka lokuxoxisana le-mileage ekhethiwe. Kumele ukwazi ukuphefumula kalula ngenkathi ugijima futhi ungaqhubeki umoya. Uma ukuphefumula kwakho kuphuma ekulawuleni, wehlisa noma uthathe ikhefu lokuhamba . Qinisekisa ukuthi upholile phansi futhi wenze ezinye izisekelo zokuqalisa eziyisisekelo ngemuva kokugijima kwakho.
- NgoLwesithathu: Yenza umsebenzi wokuqeqesha isiphambano (CT) (ukuhamba ngebhayisikili, ukubhukuda, umqeqeshi we-elliptical) emzamweni olula wokulinganisa imizuzu engu-40 kuya kwezingu-45. Ungaphinde wenze ukuqeqesha okuyisisekelo, okungasiza ekuthuthukiseni ukusebenza kwakho futhi umsebenzi owenzelwe ukunconywa wonke umuntu.
- NgoLwesine: Lezi zigijimi kufanele zenzeke ngesivinini sakho se-5K. Uma ungaqiniseki ukuthi ijubane lakho le-5K liphi, hamba ngesivinini ongasigcina ngamamitha angu-3.1. Qinisekisa ukuthi wenza ukufudumala ngaphambi kokuthi ugijimise futhi uphole phansi.
- AmaSonto: Lolu suku lokuvuselela olusebenzayo. Ukugijima kwakho kumele kube lula (EZ), ijubane elihamba kahle, elisiza ukukhipha imisipha yakho. Noma, ungenza inhlanganisela yokuhamba / ukuhamba noma isitimela (CT).
Ungashintsha Izinsuku?
Ungashintsha izinsuku ukuze uhlele isimiso sakho. Uma umatasa ngolunye usuku futhi uthanda ukusebenza ngoMsombuluko noma ngoLwesihlanu, kuhle ukushintshanisa usuku lokuphumula usuku lokugijima.
Ukulungela ukugijima kwe-5K
Ngaphambi kokuba uqale isimiso, hlola i gear yakho egijima futhi ucabange ngokufaka izicathulo zakho zokugijima ukuze ube nazo zonke izinzuzo zokukhwabanisa nokuzinza kwazo. Ngenkathi ungenza okunye kokuqeqeshwa kwakho kwi-rollreader , kungcono ukuthola okuningi kwamakhilomitha akho ngaphandle kwemibandela efanayo nomncintiswano.
Ngaphambi komncintiswano, zivuselele ekuziphatheni komjaho ngakho uzoba ngumjaho omkhulu.