Uhlelo Lamaviki Ayisine Labagijimi Abakhulu
Ekugcineni uyenzile-wasayinwa ukuze ugijime umjaho wakho wokuqala we- 5K . Unenyanga ukuyiqeqesha. Uma ungumgijimi ohamba phambili okwamanje ugoba okungenani amamayela angu-20 ngesonto, uhlelo olulandelayo luzokwenza ukuba ugijime emavikini amane.
Amanothi Wokuqeqesha
Ukuze uqonde isonto elilodwa ngesonto uhlelo lokuqeqeshwa olungu-5K olulandelayo, qala ukuthi ufunde ukuthi yiliphi ikota elimelela lona ukuze ukwazi ukuthi yini okufanele ukwenze nsuku zonke. uhlelo oluqeqeshwe lokuqeqeshwa olungu-5K olulandelayo, qala ufunde ukuthi yiliphi i-term elimelelayo ukuze ukwazi ukuthi yini okufanele ukwenze nsuku zonke.
I-Tempo igijima (TR). I-Tempo igijima ikusiza ukuba uthuthukise umkhawulo wakho we-anaerobic, okubaluleke kakhulu ekugijimeni okusheshayo kwama-5K. Qala ukugijima kwakho ngemizuzu engu-10 elula, bese uqhubeka nemaminithi angu-15 ukuya kwangu-20 egijima ngesivinini esingaba ngamasekhondi angu-10 nge-mile kancane kancane kunezinga lakho le-10K lomjaho. Vula nge-cool-down-min min-10. Uma ungaqiniseki ukuthi ijubane lakho lokugijima lika-10K liphi, sebenzisa ijubane elizizwa "kanzima kanzima."
Ukuphindaphinda kwe-Hill (HR). Ukuze intaba iphindze , thola umthamo ongahambi kakhulu futhi ongamamitha angu-200 kuya ku-400 ubude. Phakamisa intaba ngezinga lakho le-5K lomjaho. Buyisela nge-jog elula ngaphansi kwentaba.
Ukusebenza kwe-Interval ye-5K. Qalisa ukusebenza kwakho kwesikhashana ngesikhathi sokuhamba komjaho wakho we- 5K , onokuphumula okulula okuhamba ngamaminithi amabili phakathi kwesinye isikhathi. Kufanele uqale futhi uqede ukusebenza kwakho kwe-interval ye-5K nge-mile elilodwa lokugijima kalula ukufudumala nokupholisa phansi.
I-Long Runs (LR). Awusayikuqeqesha umcimbi omude, kodwa ukugijima isikhathi eside kuzokusiza ukuthuthukisa ukuqina kwakho, okubalulekile kumjaho we-5K .
Yenza isikhathi eside uhamba ngezinga elikhululekile: Kufanele ukwazi ukuphefumula kalula futhi ukhulume ngemisho ephelele. Ukugijima kwakho okulula (ER) kufanele kwenziwe futhi kulo mzamo.
Izinsuku Zokuphumula. Ngezinsuku zokuphumula, ungasusa usuku noma wenze ukuqeqeshwa okulula okulula (CT) , njengokuhamba ngebhayisikili, ukubhukuda, noma omunye umsebenzi. Ukuqeqeshwa kwamandla kuyindlela enhle kakhulu yokuthuthukisa ukukhuthazela kwakho, ukusebenza kahle, futhi ukwandisa ukumelana nokulimala kwakho.
I-4-Iviki eledlule I-Schedule ye-Training 5K
Iviki 1
Usuku 1: imizuzu engu-40 CT noma ukuphumula
Usuku 2: imizuzu engu-25 TR nokuphindaphinda kwezintaba ezintathu
Usuku lwesithathu: 3 kuya ku-4 miles ER
Usuku 4: imizuzu emihlanu kumzamo wesi-5K (izikhathi ezintathu)
Usuku 5: Ukuphumula
Usuku 6: amamayela angu-7 LR
Usuku 7: amayela angu-3 ER
Isonto 2
Usuku 1: 45 imizuzu CT noma Ukuphumula
Usuku 2: imizuzu engu-30 TR kanye nokuphindaphinda kwezintaba ezine
Usuku lwesithathu: 3 kuya ku-4 miles ER
Usuku 4: imizuzu emihlanu kumzamo wesi-5K (izikhathi ezine)
Usuku 5: Ukuphumula
Usuku 6: 8 amamayela LR
Usuku 7: amayela angu-3 ER
Isonto 3
Usuku 1: imizuzu engu-40 CT noma ukuphumula
Usuku 2: imizuzu engu-25 TR kanye nokuphindaphinda kwezintaba ezine
Usuku lwesithathu: 3 kuya ku-4 miles ER
Usuku 4: imizuzu emihlanu kumzamo wesi-5K (izikhathi ezintathu)
Usuku 5: Ukuphumula
Usuku 6: amamayela angu-7 LR
Usuku 7: amayela angu-3 ER
Liviki 4
Usuku 1: imizuzu engu-30 CT
Usuku 2: Ukuphumula
Usuku 3: imizuzu engu-20 TR
Usuku 4: Ukuphumula
Usuku 5: 2 kuya kumamayela angu-3 ER
Usuku 6: Ukuphumula
Usuku lwama-7: 5K Usuku lomncintiswano-inhlanhla!