Mwayendetsa kale msewu umodzi wa makilomita 10, (6.2 miles), kapena muli ndi zochitika zina ndipo muli okonzeka kukwera 10K. Ngati ndondomeko ya 10K yoyamba ikuoneka ngati yovuta kapena nthawi yochepa ya 10K ikuwoneka yolimba kwambiri, yesetsani ndandanda ya 10K yomwe imayambitsa masabata asanu ndi atatu.
Ndondomekoyi ndiyendetsedwe kwa othamanga omwe angakwanitse kuyenda mtunda wa makilomita atatu ndipo akhoza kuthamanga masiku anayi kapena asanu pa sabata.
10K Ndondomeko Yoyamba Yoyambira
Lembali:
- CT: Tsiku lachidule
- EZ: mosavuta
| Sabata | Lolemba | Lachiwiri | Lachitatu | Lachinayi | Lachisanu | Loweruka | Lamlungu |
| 1 | Kupumula | 3 miles | CT | Ulendo wa ma kilomita 2.5 | Kupumula | 3 miles | Mphindi 30. EZ |
| 2 | Kupumula | 3 miles | CT | 3 maulendo athamanga | Kupumula | 3.5 miles | 35-40 min. EZ |
| 3 | Kupumula | 3.5 miles | CT | Mtunda wa makilomita 3.5 | Kupumula | 4 miles | 35-40 min. EZ |
| 4 | Kupumula | 4 miles | CT | Mtunda wa makilomita 3.5 | Kupumula | 4.5 miles | 40-45 min. EZ |
| 5 | Kupumula | 4 miles | CT | 3 maulendo athamanga | Kupumula | mamayilosi 5 | 40-45 min. EZ |
| 6 | Kupumula | 4 miles | CT | Mtunda wa makilomita 3.5 | Kupumula | 6 miles | 40-45 min. EZ |
| 7 | Kupumula | 4 miles | CT | 3 maulendo athamanga | Kupumula | 7 miles | 40-45 min. EZ |
| 8 | Kupumula | 3 miles | CT kapena Mpumulo | 3 miles | Kupumula | Kupumula | 10K Mphindi |
Zambiri za Pulogalamu ya Kuphunzira 10K
- Lolemba ndi Lachisanu: Lolemba ndi Lachisanu ndi masiku opumula. Musanyalanyaze masiku opumula - ndizofunika kuti muthe kuyesa ndi kuyesayesa. Minofu yanu imadzimangirira nokha patsiku lanu lopuma. Ngati muthamanga tsiku lililonse, simungapeze mphamvu zambiri ndipo mukuwonjezera chiopsezo chanu chovulaza. Zimapindulitsanso kuchepetsa kupuma m'masiku ena. Izi zingakhalenso masiku omwe mumaphunzitsa mwamphamvu.
- Lachiwiri ndi Loweruka: Awa ndi masiku otetezeka. Mutatha kutenthedwa , muthamangire mofulumira kwa mileage yomwe mwasankha. Maulendowa amakula mosavuta Loweruka nthawi yaitali kuti akonzekerere mtunda wa 10K. Pambuyo pa sabata 7 mumaphunzitsa kupitirira kutalika kwa mtunda wa 10K chifukwa izi zidzakuthandizani kuti mutsirize.
- Lachitatu: Chitani ntchito yopanga mtanda (monga kuyendetsa njinga, kujambula kwa elliptical, kapena kusambira) yomwe mumasangalalira ndi khama lophweka kwa mphindi 45 mpaka 50. Kulimbitsa mphamvu kungakuthandizeni kuti muthe kuyendetsa bwino ndikuthandizani kuchepetsa chiopsezo chanu chovulaza ndipo zimalimbikitsa kuti mukhale olimbitsa thupi masiku awiri kapena atatu pa sabata. Yesetsani kuphunzitsa mwamphamvu zolimba pa TV yanu kapena masiku opumula. Yoga ndiwothandizira kwambiri kuti muthe kuyendetsa kuti muthe kukweza mphamvu zanu ndi kusinthasintha.
- Lachinayi: Lachinayi "mpikisano wautali" uyenera kuyendetsedwa paulendo wa 10K wokwanira. Ngati simukudziwa kuti liwiroli ndi lotani, thamangani pa liwiro limene mukuganiza kuti mungagwiritse ntchito makilomita 6.2. Kuchita masewera olimbitsa thupi sikungowonjezera thanzi lanu, koma kukuthandizani kuti mudziwe bwino momwe mukukumvera panthawi imeneyo, zomwe zimakupangitsani kuti mukhale ndi nthawi yovuta pa tsiku la mpikisano.
- Lamlungu: Lamlungu ndi masiku opuma. Kuthamanga pa zosavuta (EZ), mofulumira kuyenda kuti mutulutse minofu yanu. Kapena, mungathe kuyenda kapena kuchita mgwirizano woyenda / kuyenda pa nthawi yoikika.
Mukhoza kusintha masiku kuti mukhale ndi nthawi yanu. Ngati mumakonda kugwira nawo ntchito Lolemba kapena Lachisanu, ndibwino kusinthitsa tsiku lopuma tsiku lotha.
Ndi bwino kukhala ndi ntchito yaikulu tsiku ndi tsiku kuti mupatse thupi lanu nthawi yowonjezera ndikupanga machitidwe atsopano ndi mphamvu zamagetsi.
Ngati maphunziro anu akusokonezedwa ndi matenda kapena tchuthi, yesetsani kupitiriza ndondomeko yanu pamene inasiya. Ngati kusokonezeka kuli kwa nthawi yoposa sabata, bweretsani ntchito yomaliza sabata lisanadze.
Pamene mungagwiritse ntchito pepala lopangira masewera pa sabata imodzi, ndibwino kuti mupange msewu wopanga msewu. Thupi lanu lidzakumana ndi mikhalidwe yosiyana mu dziko lenileni poyerekeza ndi kuthamanga pa chopondapo.