Kodi mukufuna kuyendetsa marathon koma mulibe nthawi yokwanira yophunzitsa? N'zotheka kukhala okonzekera mtundu wa 13.1-kilomita ndi mipikisano itatu yokha yomwe ikuyendetsedwa pa sabata. Ngati mupitirizabe pulogalamuyi, ndizotheka kuti muthamangitse nthawi yomaliza ya marathon nthawi.
Maphunziro a masabata asanu ndi atatu a masabata asanu ndi atatu a masewera a marathon amayambira pazinthu zitatu zomwe zimathamanga: kuthamanga kwa nthawi, kuyendetsa nthawi, ndi nthawi yaitali.
Mukhoza kuthamanga katatu pa sabata iliyonse, koma pulogalamuyi imapanga zotsatira zabwino ngati mutalola tsiku limodzi pakati pa makiyiwo. Pa masiku ena, mumalimbikitsidwa kuti muwoloke sitimayi , mukhale ndi tsiku lopumula kwathunthu, kapena muthamangitse mosavuta.
Pulogalamuyi ikukonzekera kwa othamanga omwe athamanga mphindi imodzi ya marathon, amakhala ndi makilomita osachepera 15 pa sabata, ndipo amatha kuyenda bwino makilomita asanu ndi atatu pa nthawi. Ngati simukufika pamsinkhu umenewo, mungayesetse nthawi yayitali ya marathon marathon . Kapena, pangani maphunziro ochulukitsa theka la marathon kuti mukhale ndi magawo osiyana ndi maphunziro ofupika.
Muyenera kukhala ndi chiwerengero cha zingapo zofunikira kuti mugwire ntchitoyi bwino. Kuthamanga kwa nthawi ndi nthawi zimachokera pa kasi ya 10K, kotero ndizothandiza kuti mutsirize 10K m'miyezi ingapo yapitayo. Mukhozanso kugwiritsa ntchito nthawi ya mpikisano kuti muyese msinkhu wanu wa Target Marathon Marathon (THMP), kapena cholinga chanu.
Mudzasowa THMP kwa nthawi yaitali.
Mungagwiritse ntchito makina owerengetsera nthawiyi kuti mutenge nthawi yanu yomaliza ya marathon nthawi yogwiritsa ntchito nthawi yatsopano yomwe mukuyenda nayo.
Njira Zitatu Zogwira Patsiku
Nazi ndondomeko za fungulo zitatu zomwe muyenera kuchita sabata iliyonse. Zambiri zokhudza momwe mungathamangire komanso momwe zimakhalira pazinthu zonsezi zikuphatikizidwa mu ndandanda ya mlungu uliwonse.
Tempo Thamani (TR): Tempo ikukuthandizani kuti mukhale ndi anaerobic, yomwe ndi yofunika kwambiri pamsampha wothamanga. Pa nthawi zambiri zamatope, mumayamba ndikumaliza ndi maulendo ena mosavuta, mofulumira. Poyenda nthawi yayitali (3 makilomita kapena pansi), muyenera kuyendetsa tempo kuthamanga gawo lakuthamanga, muyenera kuthamanga pafupipafupi 10K. Ngati simukudziwa kuti mumayenda bwanji pa 10K, muyenera kuthamanga mofulumira. Kuti nthawi yayitali ifike (kuposa makilomita atatu), muyenera kuthamanga gawo la tempo pamtunda wanu wa 10K + masentimita 15 / mtunda.
Kuthamanga kwa nthawi yaitali (LR): Zaka zambiri zimatha kuchitidwa mofulumira, kukambirana kwa mileage yosankhidwa. Zina zidzakwaniritsidwa pazomwe mumafuna, zomwe zimagwirizana ndi msinkhu wanu wa marathon (THMP). Nthawi iliyonse imatha kumangapo, kotero ndikofunika kuti mulowemo mlungu uliwonse, kotero simungapangire kuthamanga kwakukulu komanso kuvulazidwa.
Kuthamanga Kuthamanga (IR): Kuthamanga kwapakati kukubwereza kwa mtunda wina (kutanthauza, mamita 400) pamtunda wanu wa 10K ndikuyambiranso pakapita nthawi iliyonse. Mwachitsanzo, 8 × 400m pa 10K pafupipafupi ndi 90 kupumula pakati , zikutanthawuza kubwereza okwana asanu ndi atatu mphambu makumi asanu ndi limodzi (90m) kubwereza ndi masekondi 90 akuthamanga mosavuta, kuyendetsa bwino pakati pa kubwereza.
Kuthamanga kwapakati kungakhoze kuchitika kulikonse, koma ndi kosavuta kuzichita pawongolera. Ngati mumakonda mapepala othamanga , ndiyenso kuyesa mtunda wanu ndi msinkhu wake pamtunda.
Muyenera kuyamba kutentha mofulumira musanayambe nthawi. Ndiye, kodi nthawi yowonjezera / kubwezeretsa kwa chiwerengero chobwerezabwereza. Malizitsani nthawi yanu ndi mphindi 10.
Kuthamanga Mosavuta ndi Kuphunzitsidwa Kwapakati: Kuphunzitsidwa pamtunda kapena zosavuta kumatha masiku ena a sabata, monga momwe nthawi yanu imaloleza. Tikulimbikitsidwa kuti mutenge tsiku limodzi lopumula pa sabata. Kuthamanga kosavuta kuyenera kuchitidwa pamtendere, mofulumira.
Muyenera kupuma mophweka komanso kuti musamavutike mukamayenda.
Maphunziro apamtunda akhoza kukhala chinthu china osati kungochita zokondweretsa, monga kuyendetsa njinga, kukoka, kusambira, yoga, kapena kuphunzitsa mphamvu. Muyenera kuchita ntchitoyi mwamphamvu. Maphunziro amphamvu ali ndi phindu lalikulu kwa othamanga ndipo ndi njira yabwino yophunzitsira. Afunseni kuchita tsiku limodzi lophunzitsira mphamvu pa sabata; Masiku awiri pa sabata ndi bwino kwambiri. Kulimbikitsana kwanu sikuyenera kukhala motalika kwambiri kapena mwamphamvu, ndipo kungakhoze kuchitidwa popanda zolemera kapena makina, monga momwe izi zimakhalira.
Zindikirani: Kutentha ndi kutentha kumayenera kuchitidwa mofulumira.
Masiku atatu pa mlungu Wophunzira Marathon Maphunziro
Sabata 1:
- Kuthamanga # 1: Tempo iyendetsa (TR): 2 maulendo ochepetsera kutentha; 2 maulendo pafupipafupi; 2 maola 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): makilomita asanu ndi awiri mosavuta, mofulumira
Sabata 2:
- Kuthamanga # 1: TR: 2 makilomita osachepera kutentha; 2 maulendo pafupipafupi; 2 maola cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 5 × 800m pa 10K kupitilira ndi 90 seconds kuchira pakati pakati; Mphindi 10 yamagetsi.
- Kuthamanga # 3: LR: 9 maelosi ku THMP (kulunjika msinkhu wa marathon) + masekondi 30 / mtunda
Sabata 3:
- Kuthamanga # 1: TR: 2 makilomita osachepera kutentha; 2 maulendo pafupipafupi; 2 maola cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 4 × 800m pamtunda wa 10K + 4 × 400m, onse okhala ndi mphindi 90 akuchira pakati; Mphindi 10 yamagetsi.
- Kuthamanga # 3: LR: makilomita 10 mosavuta, mwachangu
Sabata 4:
- Kuthamanga # 1: TR: 2 makilomita osachepera kutentha; 1 kilomita pakapita nthawi yochepa; 1 kilomita zosavuta; 1 kilomita pakapita nthawi yochepa; 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: 11 makilomita ku THMP + masekondi 30 / mtunda
Sabata 5:
- Kuthamanga # 1: TR: 2 makilomita osachepera kutentha; Maulendo atatu pafupipafupi; 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 10 pafupipafupi, mosasinthasintha msinkhu, ndikumaliza ndi 2 miles ku THMP
Sabata 6:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; Ulendo wautali mamita 4; 1 kilomita cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 10 × 400m pa 10K kupitilira ndi 90 seconds kuchira pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: 13 makilomita mosavuta, mofulumira
Sabata 7:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; Ulendo wautali mamita 4; 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: 11 makilomita ku THMP + masekondi 30 / mtunda
Sabata 8:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; Maulendo atatu pafupipafupi; 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: 11 maili mosavuta, mwachangu
Sabata 9:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; Mtunda wa makilomita 5; 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 12 pa THMP + masekondi 30 / mtunda
Sabata 10:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; Ulendo wautali mamita 4; Kutsegulidwa kwa mphindi zisanu
- Kuthamanga # 2: IR: mphindi 10 zotentha; 200m, 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 200m pamtunda wa 10K, ndi 400m kupumula pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: Makilomita 10 pafupipafupi, mosasinthasintha msinkhu, ndikumaliza ndi 2 miles ku THMP
Sabata 11:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; Ulendo wautali mamita 4; Kutsegulidwa kwa mphindi zisanu
- Kuthamanga # 2: IR: mphindi 10 zotentha; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m pamtunda wa 10K, ndi kupatsa 400m pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: makilomita 10 pa THMP + masekondi 30 / mtunda
Sabata 12:
- Kuthamanga # 1: TR: 2 mtunda wosavuta kutentha; Maulendo atatu pafupipafupi; 1 kilomita cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 4 × 1600m pamtunda wa 10K, ndi kupuma kwa 400m pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: 14 maili mosavuta, mofulumira
Sabata 13:
- Kuthamanga # 1: TR: 2 mtunda wosavuta kutentha; Maulendo atatu pafupipafupi; 2 maola cooldown
- Kuthamanga # 2: IR: mphindi 10 zotentha; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m pamtunda wa 10K, ndi kupatsa 400m pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: Makilomita 10 pafupipafupi, mosasinthasintha msinkhu, ndikumaliza ndi 2 miles ku THMP
Sabata 14:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; Ulendo wautali mamita 4; Kutsegulidwa kwa mphindi zisanu
- Kuthamanga # 2: IR: mphindi 10 zotentha; 6 × 800m pamtunda wa 10K, ndi kupatsa 400m pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: makilomita 12 pa THMP + masekondi 30 / mtunda
Sabata 15:
- Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; Ulendo wautali mamita 4; Kutsegulidwa kwa mphindi zisanu
- Kuthamanga # 2: IR: mphindi 10 zotentha; 4 × 1600m pamtunda wa 10K, ndi kupuma kwa 400m pakati; Mphindi 10 yamagetsi
- Kuthamanga # 3: LR: 6 miles pafupipafupi, mofulumira kuyenda
Sabata 16:
- Kuthamanga # 1: IR: Mphindi 10 yotentha; 6 × 400, ndi kupatsa 400m pakati; Mphindi 10 yamagetsi
- Kuthamanga # 2: makilomita atatu mosavuta
- Kuthamanga # 3: Masewera tsiku! 13.1 miles ku THMP
Zotsatira Zachisanu za Marathon
Kuti muthamange mpikisano wanu wabwino kwambiri wa hafu ya marathon, muyeneranso kukhala okonzekera kukwera masikiti 13.1. Pezani malingaliro a momwe mungapambanire nkhondo zapakati pa marathon anu a hafu. Muyeneranso kukhala wokonzekera mavuto ena, makamaka m'makilomita omalizira a mpikisano. Nazi malingaliro othandizira kuthana ndi mavuto pamene mukukwera komanso kumaliza mphamvu .