Ngati mwasayina masewera a 5K omwe mwatha mwezi umodzi ndipo simunaphunzirepo mwakhama, mumakhalabe ndi nthawi yokhala ndi nthawi yopambana. Pulogalamuyi ya ma sabata anayi (onani m'munsimu) yapangidwa kwa ochita maseĊµera omwe akuyenda makilomita 15 pa sabata. (Ngati ndinu wothamanga wothamanga amene akufuna kuthamanga 5K omwe ali masabata anayi, gwiritsani ntchito ndondomekoyi ya 5K ya sabata 4 .
Ngati mukufuna nthawi yowonjezera, yesetsani ndondomeko ya 5K ya sabata 4 ).
Ngati ndinu wothamanga pakati ndipo muli ndi nthawi yochuluka yophunzitsira, yesetsani ndondomekoyi yachisanu ndi chitatu ya masabata asanu ndi awiri .
Maphunziro Olemba
Tempo Imayendetsa (TR): Tempo imayambanso kukuthandizani kukhala ndi anaerobic, yomwe ndi yofunika kwambiri pa masewera a 5K. Yambani kuthamanga kwanu ndi mphindi 10 zosavuta, ndiye pitirizani kuthamanga kwa mphindi khumi kapena 20 pamtunda wa masentimita 10 pang'onopang'ono kuposa msinkhu wanu wa 10K, ndipo mutsirizitse ndi mphindi khumi mukuzizira. Ngati simukudziwa kuti kuyenda kwanu kwa 10K ndi kotani, tayendetsani msinkhu womwe umamveka "mwakhama kwambiri."
Hill ikubwereza (HR): Kuti phiri lanu libwererenso , sankhani phiri pafupifupi mamita 200 mpaka 400 omwe sali otsika kwambiri. Yesetsani kuthamanga pa khama lanu la 5K. Pewani phirilo mosavuta. Kupuma kwanu kukhale kosavuta komanso kosavuta mukamayambiranso.
Mapulogalamu 5K Zochita: Sungani nthawi yanu yochita masewera olimbitsa thupi pa 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 mwambo wautali, koma nthawi yayitali idzakuthandizani kukhazikitsa mphamvu yanu, yomwe ili yofunika kwambiri pa masewera a 5K. Muyenera kuchita zomwe mumakhala nazo kwa nthawi yaitali.
Muyenera kupuma mosavuta ndikuyankhula m'mawu omaliza. Kuyenda kwanu kosavuta kumayenda (EP) kuyeneranso kuchitidwa mwakhama.
Masiku Otsala: Pa masiku opumulira, mutha kuchotsa tsikulo kapena kuphunzitsa zovuta (CT), monga kuyendetsa njinga, kusambira, wophunzitsira elliptical, kuphunzitsa mphamvu, kapena ntchito ina yomwe mumasangalala nayo.
Mlungu wa 4 Pakatikatikati ya 5K
Sabata 1
Tsiku 1 : 40 min CT kapena Kupuma
Tsiku 2 : 25 min TR + 2 ikubwereza mapiri
Tsiku 3 : 30 min CT kapena Kupuma
Tsiku 4 : [4 min @ 5K khama + 2 mphindi EP] x 3
Tsiku 5 : Pumula
Tsiku 6 : 5 miles LR
Tsiku 7 : makilomita 3 EP
Sabata 2
Tsiku 1 : 40 min CT kapena Kupuma
Tsiku 2 : 30 min TR + 3 ikubwereza mapiri
Tsiku 3 : 30 min CT kapena Kupuma
Tsiku 4 : [4 min @ 5K khama + 2 min EP] x 4
Tsiku 5 : Pumula
Tsiku 6 : 7 miles LR
Tsiku 7 : makilomita 3 EP
Sabata 3
Tsiku 1 : 40 min CT kapena Kupuma
Tsiku 2 : 25 min TR + 3 ikubwereza mapiri
Tsiku 3 : 30 min CT kapena Kupuma
Tsiku 4 : [4 min @ 5K khama + 2 mphindi EP] x 3
Tsiku 5 : Pumula
Tsiku 6 : 6 miles LR
Tsiku 7 : makilomita 3 EP
Sabata 4
Tsiku 1 : 30 min CT
Tsiku 2 : Pumula
Tsiku 3 : 20 min TR
Tsiku 4 : Pumula
Tsiku 5 : maili 3 EP
Tsiku 6 : Pumula
Tsiku 7 : 5K Mpikisano!