Pulogalamu Yophatikiza Maphunziro Kuthamanga 3.1 Miles
Ngati mwasayina masewera a 5K omwe ali masabata asanu ndi limodzi ndipo simunaphunzirepo kwenikweni, mumakhalabe ndi nthawi yokhala ndi nthawi yopambana. Pulogalamu yamaphunziro a milungu isanu ndi umodzi (onani m'munsimu) yapangidwa kwa ochita maseĊµera omwe ali pakali pano makilomita 15 pa sabata. (Ngati ndinu wothamanga wothamanga amene akufuna kuthamanga 5K yomwe ili masabata asanu ndi limodzi, gwiritsani ntchito Pulogalamu ya Kuphunzira 5K ya Mlungu wa 6-Week .
Ngati ndinu wothamanga kwambiri, gwiritsani ntchito Pulogalamuyi Yophunzira 5K Yopita Patsogolo .)
Ngati ndinu wothamanga pakati ndipo muli ndi nthawi yochuluka yophunzitsira, yesetsani ndondomekoyi yachisanu ndi chitatu ya masabata asanu ndi awiri . Ngati muli ndi mwezi wokhazikika, yesani Pulogalamuyi yachisanu ndi iwiri ya masabata asanu .
Maphunziro:
Tempo Imayendetsa (TR): Tempo imayambanso kukuthandizani kukhala ndi anaerobic , yomwe ndi yofunika kwambiri pa masewera a 5K. Yambani kuthamanga ndi mphindi 10 mosavuta, kenako pitirizani ndi mphindi khumi ndi mphambu zisanu ndi ziwiri muthamanga masentimita 10 pa mtunda mofulumira 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.
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 pa khama ili.
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 6K Pakatikati 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 : 40 min CT kapena Kupuma
Tsiku 2 : 25 min TR + 4 phiri ikubwereza
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 5:
Tsiku 1 : 40 min CT kapena Kupuma
Tsiku 2 : 25 min TR + 4 phiri ikubwereza
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 6:
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!
Zambiri Zokhudzana ndi Kupikisana ndi Maphunziro a 5K: