Yoyamba Kuphunzitsa Pulogalamu Kuthamanga 3.1 Miles
Pulogalamuyi ya masabata asanu ndi asanu ndi asanu (5) ya maphunziro akukonzekera oyendetsa / oyenda oyambirira omwe akufuna kumangirira 5K (3.1 miles). Ndondomeko iyi (onani m'munsimu) ndiyendetsedwe / kuyendetsa pulogalamu yowonjezera. Mlungu uliwonse, mumapanga maulendo ang'onoang'ono pang'onopang'ono pamene mukuchepetsa kuchepa kwanu. Kumapeto kwa masabata asanu ndi limodzi, mudzakhala wokonzeka kuyendetsa mtunda wa 5k popanda kuyenda.
(Ngakhale ngati mukufuna kuthamanga pa mpikisano, ndibwino, nanunso!)
Ngakhale kuti ndondomekoyi ndi yowoyambira, sindingakulangize kugwiritsa ntchito ngati mwakhala mukulephera kwa miyezi itatu yapitayo. Choyenera, kuti muyambe pulogalamuyi, mumatha kuthamanga kwa mphindi zisanu. Ngati muli oyamba, yesani masabata 4 ku 1 Mile pulogalamu musanayambe mtunda wa 5K.
Ngati ndondomekoyi ikuwoneka yosavuta, yesetsani Pulogalamuyi yachisanu ndi chimodzi . Ngati muli ndi nthawi yochuluka yophunzitsira, pano pali ndondomeko zambiri za maphunziro 5K kuti muwone:
4-Sabata la 5K Maphunziro
Mphindi 8-Sabata la 5K Kuthamanga / Kuyenda Maphunziro
Mlungu wa masabata asanu ndi atatu (8) Woyambira Woyamba Wophunzira 5K
Ndemanga za pulogalamu ya maphunziro:
Inu simukuyenera kuti muzichita zanu kumayenda pa masiku enaake; Komabe, muyenera kuyesa kuti musagwire masiku awiri mzere. Mwina mutenge tsiku lonse lopumula kapena muphunzire masabata pakati pa kuthamanga. Maphunziro a pamtunda akhoza kukhala njinga, yoga, kusambira, kapena china chilichonse (kupatula kuthamanga) chomwe mumakonda.
Mphamvu-kuphunzitsa 2-3 pa mlungu ndiphindu kwambiri kwa othamanga.
Mukapeza kuti pulogalamuyi ikuyenda mofulumira (ndipo mulibe nthawi yomaliza), mukhoza kukhala pa sabata ndikubwezeretsanso ntchitoyi musanapite ku sabata yotsatira.
Sabata 1:
Tsiku 1: Kuthamanga mphindi zisanu, yendani 1 min - kubwereza katatu
Tsiku 2: Kupumula kapena kuwoloka
Tsiku 3: Kuthamanga mphindi 6, yendani 1 min - kubwereza katatu
Tsiku 4: Pumula
Tsiku 5: Kuthamanga mphindi 7, yendani 1 min - kubwereza katatu
Tsiku 6: Kupuma kapena kuwoloka
Tsiku 7: Pumula
Sabata 2:
Tsiku 1: Kuthamanga mphindi 7, yendani 1 min - kubwereza katatu
Tsiku 2: Kupumula kapena kuwoloka
Tsiku 3: Kuthamanga mphindi 8, yendani 1 min - kubwereza katatu
Tsiku 4: Pumula
Tsiku 5: Kuthamanga Mphindi 9, kuyenda 1 min - kubwereza katatu
Tsiku 6: Kupuma kapena kuwoloka
Tsiku 7: Pumula
Sabata 3:
Tsiku 1: Kuthamanga mphindi 10, yendani 1 min - kubwereza 2 nthawi
Tsiku lachiwiri: Kutsika
Tsiku 3: Kuthamanga Mphindi 12, yendani 1 min - kubwereza 2 nthawi
Tsiku 4: Pumula
Tsiku 5: Kuthamanga mphindi 13, yendani 1 min - kubwereza 2 nthawi
Tsiku 6: Kupuma kapena kuwoloka
Tsiku 7: Pumula
Sabata 4:
Tsiku 1: Kuthamanga mphindi 15, yendani 1 min - kubwereza 2 nthawi
Tsiku lachiwiri: Kutsika
Tsiku 3: Kuthamanga mphindi 17, yendani maminiti 1, muthamangitse 7 min
Tsiku 4: Pumula
Tsiku 5: Kuthamanga mphindi 19, yendani 1 min, muthamangitse 7 min
Tsiku 6: Kupuma kapena kuwoloka
Tsiku 7: Pumula
Sabata 5:
Tsiku 1: Kuthamanga mphindi 20, yendani maminiti 1, muthamange mphindi zisanu ndi chimodzi
Tsiku lachiwiri: Kutsika
Tsiku 3: Kuthamanga mphindi 24
Tsiku 4: Pumula
Tsiku 5: Thamangani Mphindi 26
Tsiku 6: Kupuma kapena kuwoloka
Tsiku 7: Pumula
Sabata 6:
Tsiku 1: Kuthamanga mphindi 28
Tsiku 2: Kupumula kapena kuwoloka
Tsiku 3: Thamangani mphindi 30
Tsiku 4: Pumula
Tsiku 5: Kuthamanga mphindi 20
Tsiku 6: Pumula
Tsiku 7: Mpikisano! Kuthamanga makilomita 3.1
Pezani malingaliro pa zomwe muyenera kuyembekezera 5K yanu yoyamba ndikupeza momwe mungapewere zolakwika za 5K .
Mukukonzekera vuto lanu lotsatira? Yesani pulogalamuyi yoyamba ya 10K kapena yoyamba ya maphunziro a marathon .