Mapulani a Masabata Anai Kwa Otsogolera Ophunzira
Mwamaliza mwasindikiza kuti muthamange mpikisano wanu woyamba wa 5K . Muli ndi mwezi wokonzekera. Ngati ndinu wothamanga wothamanga omwe akungoyenda makilomita 20 pa sabata, pulogalamuyi ikutsatirani mofulumizitsa masabata anayi.
Maphunziro Olemba
Kuti mumvetsetse pulogalamu ya maphunziro a 5K ya sabata ndi sabata yotsatira, choyamba muphunzire zomwe lirilonse likuyimira kuti mudziwe zomwe mungachite tsiku ndi tsiku. Maphunziro a 5K apamwamba omwe amatsatira, choyamba, mudziwe zomwe lirilonse likuyimira kuti mudziwe zomwe mungachite tsiku ndi tsiku.
Tempo imayendetsa (TR). Tempo ikukuthandizani kuti mukhale ndi anaerobic, yomwe ndi yofunika kwambiri pa masewera a 5K. Yambani kuthamanga ndi mphindi 10 mosavuta, ndiye pitirizani ndi mphindi 15 mpaka 20 muthamanga pafupipafupi masentimita 10 pamtunda kusiyana ndi msinkhu wanu wa 10K. Mphepo ndi mphindi khumi zozizira. Ngati simukudziwa kuti kuyenda kwanu kwa 10K ndi kotani, tayendetsani msinkhu womwe umamveka "mwakhama kwambiri."
Kubwereza kwa Hill (HR). Phiri likubwereza , fufuzani malo otsetsereka omwe sali otsika kwambiri ndipo ndiwo mamita 200 mpaka 400 m'litali. Muthamangire phirilo pamtunda wanu wa 5K. Pezani ndi njoka yosavuta kumtunda.
Kuphunzira kwa 5K. Gwiritsani ntchito masewera olimbitsa thupi anu pamtunda wanu wa 5K , ndi kupuma kwa mphindi ziwiri mosavuta pakati pa nthawi iliyonse. Muyenera kuyamba ndi kumaliza ntchito yanu yochita 5K ndi kilomita imodzi yosavuta kuthamanga ndi kuzizira.
Kuthamanga Kwambiri (LR). Simukuphunzitsani zokhala kutali mtunda, koma nthawi yayitali idzakuthandizani kukhala ndi mphamvu, yomwe ili yofunikira mu masewera a 5K .
Nthawi yanu imayenda mofulumira: Muyenera kupuma mosavuta ndikuyankhula m'mawu omaliza. Zovuta zanu zimakhala zovuta (ER) ziyeneranso kuchitidwa pamayesero awa.
Masiku Otsala. Patsiku lopumula, mutha kuchotsa tsikulo kapena kuphunzitsa zovuta pamtunda (CT) , monga kuyendetsa njinga, kusambira, kapena ntchito ina. Maphunziro olimbitsa thupi ndi njira yabwino kwambiri yowonjezera kupirira kwanu, kuyendetsa ntchito, komanso kuwonjezera kukana kwanu.
4-Sabata Pulogalamu Yophunzitsa Ophunzira 5K
Sabata 1
Tsiku 1: Mphindi 40 CT kapena kupuma
Tsiku 2: Mphindi 25 TR kuphatikizapo kubwereza mapiri atatu
Tsiku 3: 3 mpaka 4 miles MAU
Tsiku 4: Mphindi 5 pa khama la 5K (katatu)
Tsiku 5: Pumula
Tsiku 6: 7 miles LR
Tsiku 7: maola 3 ER
Sabata 2
Tsiku 1: 45 Mphindi CT kapena Mpumulo
Tsiku 2: Mphindi 30 TR kuphatikizapo kubwereza mapiri anayi
Tsiku 3: 3 mpaka 4 miles MAU
Tsiku 4: Mphindi 5 pa khama la 5K (nthawi zinayi)
Tsiku 5: Pumula
Tsiku 6: 8 miles LR
Tsiku 7: maola 3 ER
Sabata 3
Tsiku 1: Mphindi 40 CT kapena kupuma
Tsiku 2: Mphindi 25 TR kuphatikizapo kubwereza mapiri anayi
Tsiku 3: 3 mpaka 4 miles MAU
Tsiku 4: Mphindi 5 pa khama la 5K (katatu)
Tsiku 5: Pumula
Tsiku 6: 7 miles LR
Tsiku 7: maola 3 ER
Sabata 4
Tsiku 1: Mphindi 30 CT
Tsiku 2: Pumula
Tsiku 3: Mphindi 20 TR
Tsiku 4: Pumula
Tsiku 5: Milomita 2 mpaka 3 EE
Tsiku 6: Pumula
Tsiku 7: 5K Mwezi tsiku-mwayi!