Ndondomeko yosavuta ya maphunziro a marathon (onani m'munsimu) ikupereka othamanga oyambirira masabata ena awiri kuposa masabata 20 a masewera oyambira . Ndizofunikira kwa nthawi yoyamba ya marathoners omwe ali ndi mantha pa mpikisano ndipo akufuna nthawi yochuluka yokonzekera.
Poyamba ndondomekoyi, mudayenera kuthamanga kwa miyezi isanu ndi umodzi ndikutha kuthamanga makilomita atatu.
Ngati simunakhale ndi thupi laposachedwapa, dokotala wanu adziwe musanayambe maphunziro a marathon. Ndipo onetsetsani kuti mwaganizira kwambiri za kudzipereka ndikukambirana mafunso awa okhudza maphunziro a marathon .
Kuyamba ndi Maphunziro a Marathon
M'munsimu mufotokoze zomwe muyenera kuyembekezera ndi zomwe mungachite aliyense payekha.
Maphunziro a pamtunda (CT): Kuphunzitsika pamtunda kungayende, kuyendetsa njinga, kusambira, kapena ntchito zina (kupatula kuyendetsa) zomwe mumakonda. Maphunziro a masewera olimbitsa thupi amapindula ndi kuphunzitsidwa mphamvu, kotero yesetsani kugwira ntchito imodzi kapena magawo awiri ophunzitsira mphamvu pamaphunziro anu a sabata. Pamene pulogalamu yanu ikufunikanso kuphunzitsidwa pamtunda, chitani ntchito yanu pamlingo wochepera kwa mphindi 30 mpaka 45.
Masiku opumula: Mpumulo ndi wofunikira kwambiri kuti muthe kuyambiranso ndi kuyesetsa kolepheretsa kuvulaza , kotero musaganize kuti mudzathamanga mofulumira mwakuthamanga masiku otsala. Ndikofunika kuti mumangireko pang'ono pang'onopang'ono kuti mupewe kuvulala kwakukulu komanso musatenthe nthawi zonse.
Chotsani tsiku lathunthu kapena kuphunzitsa zovuta pamtanda (CT).
Kuthamanga masiku: Thamani mileage yanu yosankhidwa pafupipafupi, mofulumira kukambirana . Gwiritsani ntchito kupuma kwanu monga mtsogoleri wanu. Muyenera kupuma mosavuta. Ngati mukumva kuti kupuma kwanu kutulukamo, pewani kuyenda. Gwiritsani ntchito njira yoyendetsera / kuyenda ngati mukufunika kuyenda mofulumira.
Mukhoza kuthamangitsira tsiku lina kuti mukwaniritse nthawi yanu. Mwinamwake mukufuna kuchita zomwe mumakhala nazo pa Loweruka kapena Lamlungu, pamene mutha nthawi yambiri.
Mukayendetsa mpikisano wothamanga (MP) , muthamangire chiwerengero cha mailosi pamtunda woyendetsa marathon . Kuthamanga makilomita otsala pafupipafupi.
Mphindi 22-Mphindi Marathon Phunziro la Oyamba
| Sabata | Lolemba | Lachiwiri | Lachitatu | Lachinayi | Lachisanu | Loweruka | Lamlungu |
| 1 | Kupumula | 3 mi | Kupumula | 3 mi | Kupumula | 3 mi | 2 mi |
| 2 | Kupumula | 3 mi | Maphunziro a mtanda (CT) kapena Kupuma | 3 mi | Kupumula | 4 mi | 3 mi |
| 3 | Kupumula | 3 mi | CT | 4 mi | CT kapena Mpumulo | 5 mi | 3 mi |
| 4 | Kupumula | 3 mi | CT | 4 mi | CT kapena Mpumulo | 6 mi | 3 mi |
| 5 | Kupumula | 4 mi | CT | 4 mi | Kupumula | 7 mi | 3 mi |
| 6 | Kupumula | 5 mi | CT | 4 mi | CT kapena Mpumulo | 8 mi | 3 mi |
| 7 | Kupumula | 5 mi | CT | 4 mi | Kupumula | 9 mi | 3 mi |
| 8 | Kupumula | 5 mi | CT | 4 mi | CT kapena Mpumulo | 10 mi | 3 mi |
| 9 | Kupumula | 5 mi | 3 mi | 4 mi | Kupumula | 6 mi | 4 mi |
| 10 | Kupumula | 5 mi | CT | 4 mi | Kupumula | 12 mi | 4 mi |
| 11 | Kupumula | 5 mi | CT | 4 mi | CT kapena kupuma | 13 mi | 4 mi |
| 12 | Kupumula | 5 mi | CT | 5 mi (1 mile @ kulingalira kayendedwe ka marathon) | Kupumula | 14 mi | 4 mi |
| 13 | Kupumula | 5 mi | CT | Ulendo wa makilomita asanu (2 miles) | CT kapena Mpumulo | 10 mi | 5 mi |
| 14 | Kupumula | 6 mi | CT | Ulendo wa makilomita asanu (2 miles) | CT kapena Mpumulo | 16 mi | 4 mi |
| 15 | Kupumula | 6 mi | CT | 5 miles (mtunda wa makilomita 3) | CT kapena Mpumulo | 10 mi | 4 mi |
| 16 | Kupumula | 5 mi | CT | 5 miles (mtunda wa makilomita 3) | CT kapena Mpumulo | 18 mi | 4 mi |
| 17 | Kupumula | 5 mi | CT | 5 miles (mtunda wa makilomita 3) | CT kapena Mpumulo | 10 mi | 5 mi |
| 18 | Kupumula | 6 mi | CT | 6 Km (mtunda wa makilomita / mtunda wothamanga) | Kupumula | 20 mi | 4 mi |
| 19 | Kupumula | 5 mi | CT | 5 mi | CT kapena Mpumulo | 14 mi | 4 mi |
| 20 | Kupumula | 4 mi | CT | 4 mi | CT kapena Mpumulo | 12 mi | 3 mi |
| 21 | Kupumula | 4 mi | CT | 3 mi | CT kapena Mpumulo | 8 mi | 3 mi |
| 22 | Kupumula | 2 mi | Mphindi 30 | Tsiku la Mpumulo | Mphindi 20 | Tsiku la Masewera! | Tsiku la Mpumulo! |
Marathon Maphunziro Ophunzitsa
Pezani mayankho ku mafunso omwe kawirikawiri amafunsidwa ndi marathoners-in-training.
- Kodi Ndiyenera Kuika Nthawi Yanji Zovala Zanga?
- Kodi Ndiyenera Kudya Asanayambe Kuthamanga?
- Kodi Ndingapewe Bwanji Kumva Njala Nthaŵi Zonse?
- Kodi Ndingathamange Kupweteka?
- Kodi Ndingatani Kuti Ndizipewa Kuphunzira?
- Kodi Ndiyenera Kumwa Zakumwa Zamasewera Pa Nthawi Yanga?
- Kodi Ndiyenera Kudya Pa Nthawi Yanga?
- Kodi Ndiyenera Kuthamanga Kamodzi ka Marathon Musanayambe Kuthamanga Mpikisano Wathunthu?
- Kodi Ndingapewe Bwanji Zisakani Zambiri?
- N'chifukwa Chiyani Kuthamanga Kwanga Kwambiri Kwambiri Kwambiri Kwambiri?
- Kodi Ndingapeŵe Bwanji Kuima Kuti Ndigwiritse Ntchito Malo Ochipinda Zamkatimu?
- Kodi Ndizitenga Nthawi Yanji Kuthamanga Mpikisano?
- Mmene Mungagwiritsire Ntchito Musanayambe Marathon
Malangizo othamanga a Marathon
Pezani malangizo momwe mungagwiritsire ntchito bwino marathon anu.