Pulogalamuyi ya masabata asanu ndi limodzi ya 8K yapangidwa kuti ikhale yothamanga kwambiri yomwe ikufuna kuyendetsa bwino 8K (4.97 miles). Ndondomekoyi ikugwiritsanso ntchito kwa othamanga onse omwe amaphunzitsidwa kukwera mtunda wa makilomita asanu. Pulogalamuyi ikuganiza kuti mutha kale kuthamanga makilomita 6. Ngati ndondomekoyi ikuwoneka yovuta kwambiri, yesani izi 8K kapena 5 Mile Intermediate Schedule .
Maphunziro Olemba Ndandanda
Cross Training: Kuphunzitsika kumakupatsani mpumulo wamaganizo ndi thupi kuti muthamangire, pamene mukukumanga thupi lanu.
Maphunziro a pamtunda akhoza kuyenda, kuyendetsa njinga, kuvina, kusambira, kapena ntchito zina (kupatula kuyendetsa) zomwe mumakonda. Ndimalingaliro abwino kuti muphatikize kuphunzitsa kwamphamvu kuti muwone bwino zomwe mukuchita ndikuthandizani kupeĊµa kuvulala .
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.
Masiku Otsala: Pa masiku opumula, mutha tsiku lopuma mokwanira kapena kuchita zovuta zovuta pamtunda (CT).
Tempo Imayendetsa (TR): Yambani nthawi yanu yoyendetsa ndi mphindi 10 mosavuta, pitirizani ndi mphindi 20-25 muthamanga masentimita 10 pang'onopang'ono kusiyana ndi ulendo wanu wa 10K, ndipo mutsirizitse ndi mphindi khumi mukuzizira. Ngati simukudziwa kuti kuyenda kwanu kwa 10K ndi kotani, muthamangire pa "kuyenda mwamphamvu" komwe mungathe kusunga kwa mphindi 20-25.
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.
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.
6-Sabata Yopitirira 8K kapena 5 Mile Pulogalamu
Sabata 1:
Tsiku 1 : 45 min CT kapena Kupuma
Tsiku 2 : 20 min TR + 3 ikubwereza mapiri
Tsiku 3 : 40 min CT
Tsiku 4 : 4 min @ 8K khama x 3
Tsiku 5 : Pumula
Tsiku 6 : 6 miles LR
Tsiku 7 : maola 3 ER
Sabata 2:
Tsiku 1 : 45 min CT kapena Kupuma
Tsiku 2 : 20 Mphindi TR + 4 imabwereza
Tsiku 3 : 40 min CT
Tsiku 4 : 4 min @ 8K khama x 4
Tsiku 5 : Pumula
Tsiku 6 : 7 miles LR
Tsiku 7 : maola 3 ER
Sabata 3:
Tsiku 1 : 45 min CT kapena Kupuma
Tsiku 2 : 20 Mphindi TR + 5 ikubwereza mapiri
Tsiku 3 : 40 min CT
Tsiku 4 : 4 min @ 8K khama x 5
Tsiku 5 : Pumula
Tsiku 6 : 7 miles LR
Tsiku 7 : maola 3 ER
Sabata 4:
Tsiku 1 : 45 min CT kapena Kupuma
Tsiku 2 : 25 min TR + 6 phiri ikubwereza
Tsiku 3 : 40 min CT
Tsiku 4 : 4 min @ 8K khama x 5
Tsiku 5 : Pumula
Tsiku 6 : 8 miles LR
Tsiku 7 : maola 3 ER
Sabata 5:
Tsiku 1 : 40 min CT kapena Kupuma
Tsiku 2 : 20 min TR + 2 ikubwereza mapiri
Tsiku 3 : 30 min CT
Tsiku 4 : 4 min @ 8K khama x 4
Tsiku 5 : Pumula
Tsiku 6 : 6 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!