Plans Plans kwa Oyamba ndi Othandizira
Maphunzirowa a 8K apangidwa kuti azithamanga kapena othamanga omwe akufuna kuyendetsa masewera 8K (4.97 miles). Kuchokera pa 8K pafupifupi makilomita asanu, ndondomekozi zimagwiranso ntchito kwa aliyense wothamanga kukaphunzitsa mtunda wa mailosi asanu.
Maphunzilo Ophunzila
Mndandanda wa maphunzilo pansipa ukupatsani ntchito yanu yonse sabata iliyonse. Inu simukuyenera kuti muzichita zanu kumayenda pa masiku enaake; Komabe, muyenera kuyesetsa kupewa kuthamanga masiku awiri mzere.
Ndi bwino kupuma tsiku kapena kupuma pamasiku omwe ali pakati pa kuthamanga. Maphunziro a pamtunda akhoza kuyenda, kuyendetsa njinga, kuvina, kusambira, kapena ntchito zina (kupatula kuyendetsa) zomwe mumakonda. Kuphunzitsa mphindi 15 mpaka 20 kamodzi pawiri pa sabata kungathandizenso.
Ndondomeko Yophunzitsa Oyamba
Pulogalamuyi yoyamba yothamanga ikuganiza kuti mutha kale kuthamanga mailosi. Ngati simunayambe kuthamanga kapena kuyendetsa kale, mungafune kuyamba ndi masabata atatu kuti pakhale ndondomeko ya chizolowezi chokhala ndi mphindi 30 kapena masabata anayi kuti musayambe pulogalamuyi.
Muyenera kuyamba aliyense kuthamanga kuyenda kwa mphindi zisanu mpaka khumi kapena kutsika pang'ono. Kuthamanga kuyenera kuchitidwa mofulumira, mofulumira kukambirana . Kumaliza ndi kuyenda kwa mphindi zisanu kapena khumi ndikuyenda bwino kapena kuyenda pang'ono.
Sabata 1
Tsiku 1: Thamangani mosavuta 1 Km (1.6 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 1.6 (1.6 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita 1.5 (2.4 K)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 2
Tsiku 1: Thamangani mosavuta makilomita 1.5 (2.4 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 1.6 (1.6 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita awiri (2.4 K)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 3
Tsiku 1: Thamangani mosavuta makilomita awiri (3.2 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 2.4 (2.4 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita awiri (3.2 K)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 4
Tsiku 1: Thamangani mosavuta makilomita awiri (3.2 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 2.4 (2.4 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita 4 (4 K)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 5
Tsiku 1: Thamangani mosavuta makilomita 5 (5 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita awiri (3.2 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita 5 (5 K)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 6
Tsiku 1: Thamangani mosavuta makilomita 5.6 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 5 (5 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita 5.6 K)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 7
Tsiku 1: Thamangani mosavuta makilomita 6.4 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 5 (5 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita 7.2)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 8
Yoyamba 8K (milita 5) ndi sabata ino! Yesetsani kuti musamavutikepo sabata ino, kuti muteteze bwino mtundu wanu. Zabwino zonse!
Tsiku 1: Kuthamanga mphindi 40
Tsiku 2: 30 min kupititsa patsogolo
Tsiku 3: Thamangani mphindi 30
Ndondomeko Yoyambira Yoyambira
Pulogalamuyi ikuganiza kuti mukhoza kuthamanga makilomita awiri. Ngati zikuwoneka zovuta kwambiri, mungafune kuyesa ndondomeko yoyamba.
Sabata 1
Tsiku 1: Thamangani mosavuta makilomita awiri (3.2 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 2.4 (2.4 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita awiri (3.2 K)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 2
Tsiku 1: Thamangani mosavuta makilomita awiri (3.2 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 2.4 (2.4 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita 4 (4 K)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 3
Tsiku 1: Thamangani mosavuta makilomita 5 (5 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita awiri (3.2 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita 5 (5 K)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 4
Tsiku 1: Thamangani mosavuta makilomita 5.6 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 5 (5 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita 5.6 K)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 5
Tsiku 1: Thamangani mosavuta makilomita 6.4 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 5 (5 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita 6.4 K)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 6
Tsiku 1: Thamangani mosavuta makilomita 6.4 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 5 (5 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita 7.2)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 7
Tsiku 1: Thamangani mosavuta makilomita 6.4 K)
Tsiku 2: Pumula
Tsiku 3: Thamangani mosavuta makilomita 6.4 K)
Tsiku 4: 40-45 min kupititsa patsogolo
Tsiku 5: Pumula
Tsiku 6: Thamangani mosavuta makilomita 7.2)
Tsiku 7: Kupumula kapena kuthamanga kwa miniti 30
Sabata 8
Anu 8K (milita 5) ndi sabata ino! Yesetsani kuti musamavutikepo sabata ino, kuti muteteze bwino mtundu wanu. Zabwino zonse!
Tsiku 1: Kuthamanga mphindi 40
Tsiku 2: Pumula
Tsiku 3: 30 min kupititsa patsogolo
Tsiku 4: Pumula
Tsiku 5: Thawani 30 min
Tsiku 6: Pumula
Tsiku 7: Tsiku la Mbalame!
Mphindi 6 Pakati Pakati
Ndondomeko ya pakati pa 8K imaphatikizapo zina zochepa zomwe zimapitiliza maphunziro.
- Tempo Imayendetsa (TR): Yambani kuthamanga kwanu ndi mphindi khumi mosavuta, pitirizani ndi mphindi 20 mpaka 25 muthamanga masekondi khumi pa kilomita poyerekeza ndi msinkhu wanu wa 10K, ndipo mutsirize ndi mphindi khumi mukuzizira. Ngati simukudziwa kuti kuyenda kwanu kwa 10K ndi kotani, muthamange pa "kuyenda mwamphamvu" komwe mungathe kusunga kwa mphindi 20 mpaka 25.
- Mapulogalamu 8K Ntchito: Pangani zochitika zanu pazomwe mumachita masentimita 8K (ma kilomita) mofulumira, ndi kupuma kwa mphindi ziwiri mosavuta pakati pa nthawi iliyonse. Muyenera kuyamba ndi kumaliza ntchitoyi ndi mtunda umodzi wokhala wosavuta kutentha ndi kuzizira.
- Hill ikubwereza (HR): Kuti phiri lanu libwererenso , sankhani phiri pafupifupi mamita 200 mpaka 400 omwe sali otsika kwambiri. Yesetsani kuthamanga pazamtunda wanu wa 8K (5 kilomita). Pewani phirilo mosavuta.
- Kuthamanga Kwambiri (LR): Ngakhale kuti simunaphunzitse mwambo wautali wautali, nthawi yayitali imakuthandizani kuti mukhale ndi mphamvu, yomwe ili yofunika pa 8K. Zomwe mumakonda zimathamanga mofulumira. Onetsetsani kuti mukutha kupuma mosavuta ndipo mukhoza kulankhula muzolemba zonse. Muyeneranso kuchita zovuta zanu (ER) mu khama ili.
Sabata 1
Tsiku 1: 40 min CT kapena Kupuma
Tsiku 2: 20 min TR + 2 ikubwereza mapiri
Tsiku 3: 30 min CT kapena Kupuma
Tsiku 4: 4 min @ 8K khama x 3
Tsiku 5: Pumula
Tsiku 6: 4 miles LR
Tsiku 7: maola 3 ER
Sabata 2
Tsiku 1: 40 min CT kapena Kupuma
Tsiku 2: 20 min TR + 3 ikubwereza mapiri
Tsiku 3: 25 min CT kapena Kupuma
Tsiku 4: 4 min @ 8K khama x 4
Tsiku 5: Pumula
Tsiku 6: 5 miles LR
Tsiku 7: maola 3 ER
Sabata 3
Tsiku 1: 40 min CT kapena Kupuma
Tsiku 2: 20 min TR + 3 ikubwereza mapiri
Tsiku 3: 30 min CT kapena Kupuma
Tsiku 4: 4 min @ 8K khama x 4
Tsiku 5: Pumula
Tsiku 6: 6 miles LR
Tsiku 7: maola 3 ER
Sabata 4
Tsiku 1: 40 min CT kapena Kupuma
Tsiku 2: 20 min TR + 3 ikubwereza mapiri
Tsiku 3: 30 min CT kapena Kupuma
Tsiku 4: 4 min @ 8K khama x 4
Tsiku 5: Pumula
Tsiku 6: 7 miles LR
Tsiku 7: maola 3 ER
Sabata 5
Tsiku 1: 40 min CT kapena Kupuma
Tsiku 2: 25 min TR + 3 ikubwereza mapiri
Tsiku 3: 30 min CT kapena Kupuma
Tsiku 4: 4 min @ 8K khama x 3
Tsiku 5: Pumula
Tsiku 6: 5 miles LR
Tsiku 7: maola 3 ER
Sabata 6
Tsiku 1: 30 min CT
Tsiku 2: Pumula
Tsiku 3: 20 min TR
Tsiku 4: Pumula
Tsiku 5: maulendo 2-3 ER
Tsiku 6: Pumula
Tsiku 7: 8K kapena 5-Mile Race!
Mawu Ochokera
Ndi masabata asanu ndi limodzi kapena asanu ndi atatu kuti muphunzitse mpikisano wanu wa 8K, mudzakhala ndi nthawi yochuluka yokonzekera mtundu, motero onetsetsani kuti musapitirize kukonzekera ndi kupanga zolakwa zomwe zingakhale zovulaza . Sankhani ndondomeko ya maphunziro 8K yomwe ikugwirizana ndi zomwe mukuchita panopa ndikupuma tsiku lopumula ngati muwona ululu uliwonse womwe umatenga nthawi yaitali kuposa tsiku limodzi kapena awiri.