Mndandanda wa Maphunzilo a Marathon 12-Sabata la 12 Marathon
Ngati mwachita kale marathon ndipo muthamanga kawirikawiri, simukusowa kuti mutenge miyezi yambiri mukukonzekera masewera anu otsatirawa. Pansipa pali ndondomeko ya masabata 12 yomwe idzakupangitsani kukonzekeratu kukonzekera.
Kumbukirani kuti ndondomekoyi si ya munthu watsopano amene akuyenda kapena sakugwira ntchito kwa miyezi ingapo yapitayo.
Poyambitsa ndondomekoyi, muyenera kukhala ndi makilomita pafupifupi 20 pa sabata ndipo muyenera kuthamanga makilomita 10 panthawi imodzi. Ngati simukufika pamsinkhu umenewo, mungayese pulogalamu yophunzitsa marathon. Onani ndondomekoyi ya mapulaneti osiyana siyana komanso maphunziro otha msinkhu.
Maphunziro a Sabata Sabata
Maphunziro anu amaphatikizapo kuthamanga kwa nthawi, nthawi yothamanga, nthawi yaitali, ndi zosavuta, zomwe zonse zimafotokozedwa pansipa. Onani ndondomeko ya mlungu ndi tsiku (pansipa) kuti mudziwe zambiri zokhudza momwe mungagwiritsire ntchito ndi kuyendayenda. Ndondomekoyi siimatchula tsiku lomwe liyenera kuthamanga, choncho ndiyomwe mukufuna kusankha nthawi yomwe mukufuna kuyendetsa. Koma yesetsani kupewa kuchita masewera, nthawi imatha, ndipo nthawi yayitali imapita kumbuyo. Muyenera kupuma tsiku lopuma kapena kuchita zosavuta kapena kuphunzira pakati.
Tempo Thamani (TR): Pakuti tempo ikuyenderera , mumayamba ndikumaliza ndi maulendo ena mosavuta, mofulumira.
Ochita masewera apamwamba angapitirize kuwonjezerapo pamtunda wina wamtunda kumapiri awo. Muyenera kuthamanga gawo lakuthamanga pazomwe mumapikisapo 10K. Ngati simukudziwa kuti mumayenda bwanji pa 10K, muyenera kuthamanga mofulumira.
Kuthamanga Kuthamanga (IR): Kuthamanga kwapakati kukubwereza kwa mtunda wina (kutanthauza, mamita 400) pamtunda wanu wa 10K ndikuyambiranso pakapita nthawi iliyonse.
Mwachitsanzo, 5 × 800m pa 10K kupitilira ndi kupuma kwachiwiri kwapakati pa 90 , kumatanthawuza kubwereza kwathunthu kwa ma 800m ndi masekondi 90 akuyenda mosavuta, kuyendetsa bwino pakati pa kubwereza. Kuthamanga kwapakati kungakhoze kuchitika kulikonse, koma ndi kosavuta kuzichita pawongolera. Muyenera kuyamba kutentha mofulumira. Ndiye, kodi nthawi yowonjezera / kubwezeretsa kwa chiwerengero chobwerezabwereza. Malizitsani nthawi yanu ndi mphindi 10.
Kuthamanga kwa nthawi yaitali (LR): Zaka zambiri zimatha kuchitidwa mofulumira, kukambirana kwa mileage yosankhidwa. Zina zidzachitidwa mwatsatanetsatane, malinga ndi msinkhu wanu wa marathon (TMP). Mungagwiritse ntchito makina owonetsera nthawi ya mpikisano kuti mutenge nthawi yanu yamakono pogwiritsira ntchito nthawi yatsopano yochokera ku mtunda wina.
Kuthamanga Mosavuta (EE) ndi Kuphunzitsira Mtanda : Kuphunzitsika pamtunda kapena kuthamanga kosavuta kumachitika masiku ena a sabata, monga nthawi yanu imaloleza. Tikulimbikitsidwa kuti mutenge tsiku limodzi lopumula pa sabata. Kuthamanga kosavuta kuyenera kuchitidwa pamtendere, mofulumira.
Maphunziro apamtunda akhoza kukhala chinthu china osati kungochita zokondweretsa, monga kuyendetsa njinga, kukoka, kusambira, yoga, kapena kuphunzitsa mphamvu. Muyenera kuchita ntchitoyi mwamphamvu.
Afunseni tsiku limodzi lophunzitsira mphamvu pa sabata; Masiku awiri pa sabata ndi bwino kwambiri. Kulimbikitsana kwanu sikuyenera kukhala motalika kwambiri kapena mwamphamvu kwambiri, ndipo kungakhale ntchito yodzipangira thupi, monga momwe mukuwonetsera .
Zindikirani: Kutentha ndi kutentha kumayenera kuchitidwa mofulumira.
Gawo la Maphunziro a Marathon a 12-Sabata
Sabata 1:
- Kuthamanga # 1: Kuthamanga (TR): 1 kilomita zosavuta zofunda; 2 miles pa tempo pace; 1 kilomita cooldown
- Kuthamanga # 2: Kuthamanga kuthamanga (IR): kutentha kwa mphindi 10; 8 × 400m pa 10K kupitilira ndi kupuma kwachiwiri kwachiwiri (kuyenda mophweka) pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: Kutha nthawi yaitali (LR): maili 10 mosavuta, mofulumira
- Kuthamanga # 4: Kuthamanga kosavuta (ERU): mamita 4
Sabata 2:
- Kuthamanga # 1: TR: 2 makilomita osachepera kutentha; 2 miles pa tempo pace; 1 kilomita cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 5 × 800m pa 10K kupitilira ndi 90 seconds kuchira pakati pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: Makilomita 11 pa TMP (yomwe imalowera msinkhu wa marathon) + masekondi 30 / mtunda
- Kuthamanga # 4: EE: ma kilomita 4
Sabata 3:
- Kuthamanga # 1: TR: 2 makilomita osachepera kutentha; 2 miles pa tempo pace; 1 kilomita cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 5 × 800m pa 10K kupitilira ndi 90 seconds kuchira pakati pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: makilomita 12 mosavuta, mofulumira
- Kuthamanga # 4: EE: ma kilomita 4
Sabata 4:
- Kuthamanga # 1: TR: 2 makilomita osachepera kutentha; 1 kilomita pa tempo pace; 1 kilomita zosavuta; 1 kilomita pa tempo pace; 1 kilomita cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 4 × 1200m pamtunda wa 10K, ndi kupuma kwa 400m pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: 13 miles ku TMP + masekondi 30 / mtunda
- Kuthamanga # 4: EE: Maili asanu
Sabata 5:
- Kuthamanga # 1: TR: 2 makilomita osachepera kutentha; 3 mtunda pa tempo pace; 1 kilomita cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 6 × 800m pamtunda wa 10K, ndi kupumula kwachiwiri pakati pawiri; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: makilomita 12 mosavuta, mofulumira, ndikutha ndi 2 miles ku TMP
- Kuthamanga # 4: EE: Maili asanu
Sabata 6:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; 3 mtunda pa tempo pace; 2 maola cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 10 × 400m pa 10K kupitilira ndi 90 seconds kuchira pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: makilomita 15 mosavuta, mofulumira
- Kuthamanga # 4: EE: Maili asanu
Sabata 7:
- Kuthamanga # 1: TR: 2 mtunda wosavuta kutentha; 3 mtunda pa tempo pace; 1 kilomita cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m pamtunda wa 10K, ndi 400m kupumula pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: 16 miles ku TMP + masekondi 30 / mtunda
- Kuthamanga # 4: EE: Maili asanu
Sabata 8:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; 3 mtunda pa tempo pace; 1 kilomita cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 3 × 1600m pamtunda wa 10K, ndi kupuma kwa 400m pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: 18 makilomita mosavuta, mofulumira
- Kuthamanga # 4: EE: ma kilomita 4
Sabata 9:
- Kuthamanga # 1: TR: 2 mtunda wosavuta kutentha; 3 mtunda pa tempo pace; Kutsegulidwa kwa mphindi zisanu
- Kuthamanga # 2: IR: mphindi 10 zotentha; 6 × 800m pamtunda wa 10K, ndi kupumula kwachiwiri pakati pawiri; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: Makilomita 20 mosavuta, mwachangu
- Kuthamanga # 4: EE: ma mtunda 3
Sabata 10:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; 3 mtunda pa tempo pace; Kutsegulidwa kwa mphindi zisanu
- Kuthamanga # 2: IR: mphindi 10 zotentha; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m pamtunda wa 10K, ndi 400m kupumula pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: 8 miles pafupipafupi, mosasinthasintha msinkhu, ndikumaliza ndi 2 miles ku TMP
- Kuthamanga # 4: EE: ma mtunda 3
Sabata 11:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; 3 mtunda pa tempo pace; 1 kilomita cooldown
- Kuthamanga # 2: EE: 5 miles
- Kuthamanga # 3: LR: 6 maulendo ovuta
- Kuthamanga # 4: EE: ma mtunda 3
Sabata 12:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; 2 miles pa tempo pace; 1 kilomita cooldown
- Kuthamanga # 2: EE: mamita 3
- Kuthamanga # 3: EE: 2 mailosi
Mawu Ochokera
Kuchita masewera olimbitsa mlungu ndi mlungu ndi mbali yokonzekera kuyendetsa marathon. Ndikofunika kuti maganizo anu adzikonzekerere pa mpikisano pokonzekera njira zothetsera mavuto ndi mavuto omwe mumakhala nawo. Muyeneranso kutsimikiziranso kuti mukudziyang'anira nokha mwa kugona mokwanira komanso kudya zakudya zabwino . Ngati mukumva kupweteka komwe kumatha masiku asanu ndi awiri kapena 10, funsani akatswiri a zaumoyo kuti mudziwe zomwe zingayambitse ndi mankhwala.