Yiba iMarathon-Ilungiselelwe ezinyangeni ezintathu

by UChristine Luff; Ibukezwe nguRichard N. Fogoros, MD

I-12-Week Marathon Imishanguzo Yokuqeqesha Abaqhudayo Abahlangene

Uma usuvele wenza i-marathon futhi ugijima njalo, akudingeki usebenzise izinyanga ezimbalwa ulungiselela umncintiswano wakho olandelayo. Ngezansi isimiso se-marathon samasonto angu-12 esizokwenza ulungele umjaho futhi usebenzise amandla akho okugcwele.

Khumbula ukuthi lolu hlelo alulona lomuntu omusha osebenzayo noma ongazange asebenze izinyanga ezimbalwa ezedlule.

Ukuze uqale lolu hlelo lokuqeqesha, kuzodingeka ube nesisekelo sokuqeqesha cishe ngamamayela angu-20 ngesonto futhi kufanele ukwazi ukugijima kahle ngamamitha angu-10 ngesikhathi. Uma ungekho ngempela kuleso level, ungase ufune ukuzama uhlelo lokuqeqeshwa lomqhudelwano olude. Hlola lezi zinhlelo zokuqeqesha ama-marathon zamazinga ahlukene nezinkathi zokuqeqesha eside.

Ukuqeqeshwa kwamasonto onke

Ukuqeqeshwa kwakho kuhlanganisa ukugijima kwe-tempo, ukugijima kwesikhathi, ukugijima isikhathi eside, nokugijima okulula, okuchazwe ngezansi konke. Bheka isimiso samasonto onke (ngezansi) ukuze uthole imininingwane ecacile mayelana nokusebenza okuningi nokuthi uhamba kangakanani. Uhlelo alubonakali ukuthi yiliphi usuku lokugijima emsebenzini ngamunye, ngakho-ke kungcono kuwe ukuthi unqume ukuthi ufuna ukuwasebenzisa nini. Kodwa zama ukugwema ukwenza i-tempo ugijime, ukugijima kwesikhathi, futhi ugijima isikhathi eside ezinsukwini zokubuyela emuva. Kufanele uthathe usuku lokuphumula noma wenze lula noma ukuqeqeshwa okuphambene phakathi.

I-Tempo Run (TR): Ngoba i- tempo iyagijima , uzoqala futhi uqedele ngamamayela ngezinga elilula, elikhululekile.

Abagijimi abaningi abaphambili bangakwazi ukufaka njalo emakhilomeni angeziwe ku-warmup yabo noma ku-cooldown. Kumele ugijime ingxenye ye-tempo run ijubane lokugijima ngezinga lakho le-10K lomjaho. Uma ungaqiniseki ngezinga lakho lomjaho we-10K, kufanele ugijime ngezinga elizizwa likhululekile.

I-Interval Run (IR): Ukugijima kwe-interval kuyaphindwa ibanga elithile (okungukuthi, ama-400m) ngesivinini sakho esingu-10K bese emva kwesikhathi sokuphumula ngemuva kwesikhathi ngasinye.

Isibonelo, ama- 5 x 800m ekuhambeni kwe-10K ne-90 elula yokubuyisela phakathi , angasho ukuthi abuyele ngokuphindaphindiwe kwama-800m ngamasekhondi angu-90 asebenza ngokulula, okusheshayo okuphindaphindiwe phakathi kokuphinda. Ukugijimela okuphakathi kungenziwa noma yikuphi, kodwa kulula ukukwenza emthonjeni. Kufanele uqale ukufudumala ngezinga elilula. Khona-ke, yenza izikhathi / ukubuyiswa kwenani elihleliwe lokuphinda. Qedela izikhathi zakho nge-cooldown yeminithi engu-10.

Ukugijima isikhathi eside (LR): Ezinye izigijimi ezinde zizokwenziwa ngezinga elikhululekile, lokuxoxa le-mileage ekhethiwe. Amanye azokwenziwa ngezinga elithile, ngokusekelwe ekuhambeni kwakho kwe-marathon (TMP). Ungasebenzisa umbala wokubala wokulinganisa isikhathi somjaho ukuze uthole ukulinganisela kwesikhathi sakho se-marathon ngokusebenzisa isikhathi samanje kusuka emncintiswaneni wenye ibanga.

Ukugijima okulula (ER) nokuqeqesha okuPhambano: Ukuqeqesha okuphambene noma ukugijima okulula kungenziwa kwezinye izinsuku zesonto, njengoba isimiso sakho sivumela. Kunconywa ukuba uthathe okungenani usuku olulodwa lokuphumula oluphelele ngeviki. Ukugijima okulula kufanele kwenziwe ngenhla yokunethezeka, yokuxoxa.

Ukuqeqesha isiphambano kungaba yimuphi umsebenzi ngaphandle kokusebenzisa lokho okukujabulela, njengokuhamba ngebhayisikili, ukugwedla, ukubhukuda, i-yoga, noma ukuqeqesha amandla. Kufanele wenze lo msebenzi ngokulinganisela okulinganiselwe.

Hlela okungenani usuku olulodwa lokuqeqeshwa kwamandla ngesonto; Izinsuku ezimbili ngesonto kungcono nakakhulu. Ukusebenza kwakho okuqinisekisayo akudingeki kube yinde kakhulu noma okunamandla, futhi kungaba nje umzimba wokuzivocavoca umzimba, njengalesi sampula sokufundisa .

Qaphela: Ama- warm-up nama-cooldown kufanele ayenze futhi ngezinga elilula.

Isu lokuqeqesha iMarathon yama-12-Iviki

Iviki 1:

Run # 1: I- Tempo run (TR): I-1 mile ijubane elilula lokufudumala; Amamayela angu-2 nge-tempo ijubane; I-cooldown engu-1 yamamayela
Run # 2: Ukugijima kwe-Interval (IR): iminithi engu-10 efudumele; I-8 x 400m nge-10K ijubane ne-90 yesibili sokubuya (ijubane elilula) phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: Ukugijima isikhathi eside (LR): amamayela angu-10 nge-intanethi elula, ekhululekile

Run # 4: Ukusebenza okulula (ER): amamayela angu-4

Isonto 2:

Run # 1: TR: 2 amamayela okulula okufudumele; Amamayela angu-2 nge-tempo ijubane; I-cooldown engu-1 yamamayela
Run # 2: IR: iminithi engu-10 efudumele; 5 x 800m nge-10K ijubane nge-90 yesibili sokutakula phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR: 11 miles ku-TMP (target target marathon) + amasekhondi angu-30 / imitha
Run # 4: ER: amamayela angu-4

Isonto 3:

Run # 1: TR: 2 amamayela okulula okufudumele; Amamayela angu-2 nge-tempo ijubane; I-cooldown engu-1 yamamayela
Run # 2: IR: iminithi engu-10 efudumele; 5 x 800m nge-10K ijubane nge-90 yesibili sokutakula phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR: amamayela angu-12 elula, ehamba kahle
Run # 4: ER: amamayela angu-4

Liviki 4:

Run # 1: TR: 2 amamayela okulula okufudumele; I-mile elingu-tempo ijubane; 1-mile lula; I-mile elingu-tempo ijubane; I-cooldown engu-1 yamamayela
Run # 2: IR: iminithi engu-10 efudumele; 4 x 1200m ngesivinini esingu-10K, nokuvuselelwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR: 13 miles ku-TMP + 30 amasekhondi / mile
Run # 4: ER: amayela angu-5

Isonto 5:

Run # 1: TR: 2 amamayela okulula okufudumele; 3 amahora ngesikhathi se tempo; I-cooldown engu-1 yamamayela
Run # 2: IR: iminithi engu-10 efudumele; 6 x 800m ngesivinini se-10K, nokubuyiswa kwesibili kwe-90 phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR : amayela angu-12 elula, ehamba kahle, bese uqedela ngamamayela angu-2 ku-TMP
Run # 4: ER: amayela angu-5

Isonto 6:

Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; 3 amahora ngesikhathi se tempo; Ukuhlanganiswa kwama-mile amabili
Run # 2: IR: iminithi engu-10 efudumele; I-10 x 400m nge-10K ijubane ne-90 yesibili yokubuyisa phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR : amayela angu-15 elula, ehamba kahle
Run # 4: ER: amayela angu-5

Isonto 7:

Run # 1: TR: 2 ijubane elilula le-warm-up; 3 amahora ngesikhathi se tempo; I-cooldown engu-1 yamamayela
Run # 2: IR: iminithi engu-10 efudumele; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m ngesivinini esingu-10K, nokubuyiselwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR: 16 miles ku-TMP + 30 amasekhondi / mayela
Run # 4: ER: amayela angu-5

Isonto 8:

Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; 3 amahora ngesikhathi se tempo; I-cooldown engu-1 yamamayela
Run # 2: IR: iminithi engu-10 efudumele; 3 x 1600m ngesivinini se-10K, nokuvuselelwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR : amayela angu-18 elula, ehamba kahle
Run # 4: ER: amamayela angu-4

Isonto 9:

Run # 1: TR: 2 ijubane elilula le-warm-up; 3 amahora ngesikhathi se tempo; Ukugcinwa kweminithi emizuzu emi-5
Run # 2: IR: iminithi engu-10 efudumele; 6 x 800m ngesivinini se-10K, nokubuyiswa kwesibili kwe-90 phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR : amayela angu-20 elula, ehamba kahle
Run # 4: ER: amamayela angu-3

Liviki 10:

Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; 3 amahora ngesikhathi se tempo; Ukugcinwa kweminithi emizuzu emi-5
Run # 2: IR: iminithi engu-10 efudumele; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m ngesivinini esingu-10K, nokubuyiselwa okungu-400m phakathi; Umshini wokugcina wamaminithi angu-10
Run # 3: LR: 8 miles elula, ijubane ijubane, bese uqedela ngamamayela angu-2 ku-TMP
Run # 4: ER: amamayela angu-3

Liviki 11:

Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; 3 amahora ngesikhathi se tempo; I-cooldown engu-1 yamamayela
Run # 2: ER: amayela angu-5
Run # 3: LR: 6 miles ijubane lula
Run # 4: ER: amamayela angu-3

Isonto 12:

Run # 1: TR: 1 i-mile ijubane elilula lokufudumala; Amamayela angu-2 nge-tempo ijubane; I-cooldown engu-1 yamamayela
Run # 2: ER: amamayela angu-3
Run # 3: ER: 2 amamayela

Izwi elivela

Ukwenza ukuqeqeshwa kwakho masonto onke ukuqeqeshwa kuyingxenye yokulungiselela kwakho ukuqhuba i-marathon. Kubalulekile ukuthi uzilungiselele ngokwengqondo emncintiswaneni ngokuthuthukisa amasu okubhekana nokungahambi kahle nezinselele ezingqondweni ongakuzwa ngokuqinisekile. Kumele futhi uqiniseke ukuthi uyazinakekela kahle ngokuthola ubuthongo obuningi nokusebenzisa imikhuba yokudla enempilo . Uma uzwa ubuhlungu obuhlala isikhathi eside kunezinsuku ezingu-7 ukuya kwezingu-10, thintana nochwepheshe wakho wezokunakekelwa kwezempilo ukuze ubone ukuthi izimbangela kanye nokwelashwa kungase kube yini.