Usuke ugijimela okungenani umjaho womgwaqo oyisisindo esingu-10K (6.2 miles), noma unesipiliyoni esiphuthumayo futhi ulungele ukugijima u-10K. Uma isimiso se-10K somgijimi esingaqala singabonakali sengathi sinselele noma isimiso se-10K esiphakathi sibonakala sinzima kakhulu, zama le schedule eyisishiyagalolunye eyisonto eliyisiqalo esiqalayo se-10K.
Lolu hlelo lokuqeqeshwa lubhekiswe kubagijimi abangakwazi ukugijima ngamamayela angu-3 ngokunethezeka futhi bangagijima izinsuku ezine kuya kwezinhlanu ngesonto.
I-10K Advanced Beginner Schedule
Igoli:
- I-CT: Usuku lwe-Crosstraining
- EZ: ijubane elilula
| Iviki | NgoMsombuluko | NgoLwesibili | NgoLwesithathu | NgoLwesine | NgoLwesihlanu | NgoMgqibelo | NgeSonto |
| 1 | Ukuphumula | 3 miles | CT | Ukuhamba komjaho wama-2.5 miles | Ukuphumula | 3 miles | 30 iminithi. EZ |
| 2 | Ukuphumula | 3 miles | CT | Ukuhamba komjaho wamamayela angu-3 | Ukuphumula | 3.5 miles | 35-40 iminithi. EZ |
| 3 | Ukuphumula | 3.5 miles | CT | Ukuhamba komjaho wamakhilomitha angu-3.5 | Ukuphumula | 4 miles | 35-40 iminithi. EZ |
| 4 | Ukuphumula | 4 miles | CT | Ukuhamba komjaho wamakhilomitha angu-3.5 | Ukuphumula | 4.5 miles | 40-45 iminithi. EZ |
| 5 | Ukuphumula | 4 miles | CT | Ukuhamba komjaho wamamayela angu-3 | Ukuphumula | 5 miles | 40-45 iminithi. EZ |
| 6 | Ukuphumula | 4 miles | CT | Ukuhamba komjaho wamakhilomitha angu-3.5 | Ukuphumula | 6 miles | 40-45 iminithi. EZ |
| 7 | Ukuphumula | 4 miles | CT | Ukuhamba komjaho wamamayela angu-3 | Ukuphumula | Amamitha angu-7 | 40-45 iminithi. EZ |
| 8 | Ukuphumula | 3 miles | CT noma Ukuphumula | 3 miles | Ukuphumula | Ukuphumula | Ukuhamba kwe-10K |
Imininingwane yoHlelo Lokuqeqesha lwe-10K
- NgoMsombuluko noLwesihlanu: NgeMisombuluko noLwesihlanu yizinsuku zokuphumula. Unganaki izinsuku zokuphumula-zibalulekile ekuzikhandleni kwakho nokuzilimaza. Imisipha yakho yakha futhi ilungisa ngokwayo phakathi nezinsuku zakho zokuphumula. Uma ugijima nsuku zonke, ngeke uthole amandla amaningi futhi ukwandisa ingozi yokulimala. Kuzuzisa futhi ukuphumula kwengqondo ekusebenzeni ngezinsuku ezithile. Lezi zingabuye zibe izinsuku ozenza ngayo ukuqeqeshwa kwamandla.
- NgoLwesibili kanye neMigqibelo: Lezi zisebenza izinsuku zokufundisa. Ngemuva kokushisa , sebenzisa ijubane elikhululekile le-mileage ekhethiwe. I-mileage ikhula kancane kancane ngoMgqibelo isikhathi eside ukuze ulungiselele ibanga le-10K. Ngeviki 7 uqeqesha ngaphesheya kwebanga elingu-10K njengoba lokhu kuzokusiza ukuqinisekisa ukuthi ungagcina uqine.
- NgoLwesithathu: Yenza umsebenzi wokuqeqesha isiphambano (njengokuhamba ngebhayisikili, ukuqeqeshwa kwe-elliptical, noma ukubhukuda) owujabulela kumzamo onzima wokulinganisa imizuzu engu-45 kuya kwangu-50. Ukuqeqeshwa kwamandla kungathuthukisa ukusebenza kwakho nokusiza ukunciphisa ingozi yakho yokulimala futhi kunconywa ukuqina ngokwejwayelekile izinsuku ezimbili kuya kwezintathu ngesonto. Zama ukuqeqeshwa ngamandla okuqeqeshwa kwamandla ezinsukwini zakho ze-CT noma zokuphumula. I-Yoga nayo iyisiza esiwusizo kakhulu ekusebenzeni ukusiza ukuthuthukisa amandla akho nokuguquguquka.
- NgoLwesine: uLwesine wenu "ukuhamba komjaho" amabanga kufanele asebenze ngesikhathi esilindelekile sokugijima kwe-10K. Uma ungaqiniseki ukuthi yiliphi ijubane, gijima ngesivinini ocabanga ukuthi ungabamba ngamamayela angu-6.2. Ukwenza ijubane lomjaho ogijima njalo kusebenza hhayi nje ukuthuthukisa impilo yakho, kodwa kuzokusiza ukuthi wazi kangcono ukuthi uzizwa kanjani ngaleyo ndlela, okwenze kube lula kuwe ukuthi ugcine ijubane lolo suku.
- Amasonto: AmaSonto azinsuku zokuvuselela. Run on a lula (EZ), ijubane ijubane ukusiza ukukhulula imisipha yakho. Noma, ungahamba noma wenze inhlanganisela yokugijima / ukuhamba ngenani elikhethiwe lesikhathi.
Ungashintsha izinsuku ukuze uhlele isimiso sakho. Uma ukhetha ukwenza umsebenzi ngoMsombuluko noma ngoLwesihlanu, kuhle ukushintshanisa usuku lokuphumula usuku lokugijima.
Kuhle ukuthi ube nokusebenza okujulile kokusebenza kwakho zonke izinsuku-ukunikeza umzimba wakho isikhathi sokuvuselela nokwakha izinhlelo ezintsha zamasipha nezamandla.
Uma ukuqeqeshwa kwakho kuphazanyiswa ukugula noma iholidi, zama ukuqhubeka nesimiso sakho lapho sishiya khona. Uma ukuphazanyiswa kungaphezu kweviki, phinda ukusebenza kweviki eledlule ngaphambi kokuqhubeka.
Ngenkathi ungasebenzisa i-treadmill ngomsebenzi owodwa ngesonto, kungcono ukwenza ukuqeqeshwa komgwaqo komjaho womgwaqo. Umzimba wakho uzobhekana nemibandela ehlukene ezweni langempela uma kuqhathaniswa nokugijima ku-treadmill.