Ngati mwalembetsa hafu ya marathon , taonani mfundo zisanu ndi zitatu za momwe mungagwiritsire ntchito mtundu wanu wabwino:
1 - Thamangani ndi ena.
Kuthamanga ndi gulu sikungokulimbikitsani zokha (yemwe akufuna kutaya pa abwenzi omwe akukuyembekezerani kuti ayambe kuthamanga?), Koma mutha kukonzanso ntchito yanu. Gulu lotsogolera lidzakuthandizani kumamatira panthawi yanu yophunzitsira. Ndipo pamene muthamanga ndi ena omwe akukulimbikitsani kuti muthamange mofulumira, ndi kosavuta kuti mutengere mbali ina. Ngati simunapeze gulu limene likukutsutsani, fufuzani ndi malo anu ogulitsira kapena mufunse anzanu kuti awathandize.
Onaninso:
- Mmene Mungapezere Gulu la Kuthamanga
- Mmene Mungapezere Kuthamanga Otsatsa
- Mmene Mungakhalire Pakati pa Gulu la Kuthamanga
2 - mupatseni masiku otsitsimula.
Mutha kuyamba kuphunzira mwakhama komanso mofulumira tsiku ndi tsiku lidzabweretsa nthawi yowonongeka, koma si choncho. Masiku opumula ndi ophweka amakhala ndi cholinga chenicheni monga gawo la dongosolo lonse la maphunziro. Kupeputsa thupi lanu kupsinjika maganizo kungachepetse chiopsezo chanu cha kuvulala mopitirira muyeso, monga kuphulika kwina . Ndibwino kuti muthe kusokonezeka maganizo, musatayike mojo wanu komanso kuti mumveke.
3 - Chitani ntchito yofulumira.
Kuchita mwamsanga kamodzi kapena kawiri pa sabata kungathandize kusintha msanga, mphamvu, ndi chidaliro. Pano pali ntchito zitatu zomwe mungasinthe mu maphunziro anu a hafu ya marathon. Zoyamba ziwiri zikhoza kuchitika pawongolera kapena pamtunda kuti muthe kuyendetsa bwino mtunda:
800m (hafu ya mailosi) Kubwereza
Mphindi 10 otentha (zosavuta kuyenda)
800m @ 10K msinkhu wothamanga
Kuchuluka kwa mphindi imodzi
Bwerezerani mamita 800m @ 5K msinkhu wothamanga / mphindi 1 mutenge kachiwiri kasanu
Mphindi 5 yozizira
Mile Repeats
Mphindi 10 otentha (zosavuta kuyenda)
1 kilomita @ 10K kuthamanga msinkhu
Kuchuluka kwa mphindi imodzi
Bwerezani 1 kilomita @ 10K msinkhu wa mpikisano / 1 mphindi yosavuta kuchira 2 nthawi zina
Mphindi 5 yozizira
Hill imabwereza
Mphindi 10 otentha (zosavuta kuyenda)
Kuthamanga kutsetsereka (mamita 100-200) @ 10K msinkhu wopita
Pezani jogulo losavuta
Bwerezani maulendo 5 (onjezerani phiri limodzi pa sabata)
Mphindi 5 yozizira
Onaninso:
4 - Chitani mpikisanowu.
Monga ochita masewera okonzekera masewero aakulu, nthawi zonse zimathandiza kuchita "kavalidwe ka" kavalidwe koyambitsa masewera olimbitsa thupi ndikuyendetsa masewera olimbitsa thupi. Sankhani masewera 5K kapena 10K masabata angapo musanayambe kukwera marathon ndikugwiritsa ntchito ngati mwayi wakuchita zonse zomwe mungachite pa tsiku la mpikisano.
5 - Yesetsani kuphunzitsa maganizo anu.
Kuthamanga bwino sikuli kokha kuphunzitsa thupi lanu - muyenera kuphunzitsa malingaliro anu kotero kuti mukonzekeretu zovuta zosayembekezereka zomwe zimachitika panthaŵi yophunzitsidwa ndi kuthamanga.
Onaninso:
6 - Malizitsani mwamphamvu nthawi yayitali.
Kutenga msinkhu wa maola angapo apitawo kwa nthawi yaitali ndizochita zabwino pamasiku amtundu wa mpikisano ndipo zonse zimapindulitsa kupirira kwanu. Yesani kutenga nthawi yanu yayitali kwa masekondi 20-30 pa maola angapo apitawo.
Onaninso:
7 - Chitani mpikisano wothamanga.
Zimathandizira kupeza ndondomeko ya mpikisano wanu kuti musapite mwamsanga kapena osagwira ntchito yanu yonse. Pano pali momwe mungagwiritsire ntchito nthawi yanu yomaliza ya marathon chifukwa cha nthawi yamakono. Mukamaliza nthawi yanu yolimbana ndi cholinga chanu, mungagwiritse ntchito chibangili chachangu kapena kuyenda msinkhu kuti mudziwe chomwe chigawenga chanu chiyenera kukhala pa mtunda uliwonse. Kumbukirani kuti kusintha kwakumwamba kapena zochitika pa maphunziro kungakupangitseni kuti mukhale osagwirizana. Ndipo othamanga ena amasankha kuthamanga molakwika chifukwa cha hafu ya marathons, kumene amatha theka loyamba la mpikisano mochedwa kuposa theka lachiwiri. Inde, ngakhale pamene muli ndi ndondomeko, ndikofunika kuti izi zisinthe. Mutha kumverera bwino kapena zoipitsitsa kuposa momwe mumayang'anira ndipo mungafunikire kuponya mpikisano wothamanga pawindo pa nthawi inayake.
8 - Mpikisano wanzeru.
N'zotheka kumeta masekondi kapena mwinamwake ngakhale mphindi pa nthawi yanu yomalizira ndi njira zamakono, monga kuonetsetsa kuti simukuyamba mofulumira . Yesani njira zina zomwe mungachite kuti muziyenda mofulumira .
Onaninso: