Khala Mphindi Marathon-Wokonzeka Mwezi 2
Ngati mwatha kale hafu ya marathon ndipo mwakhala mukuyenda bwino, simukuyenera kuyembekezera miyezi ingapo kuti muthe kukwera marathon. Pansipa pali nthawi yokwanira ya masabata asanu ndi atatu a masabata omwe angakonzekeretseni kukonzekera.
Kumbukirani kuti nthawi yophunzitsira imeneyi si yatsopano yatsopano kapena ikugwira ntchito kwa miyezi ingapo yapitayo.
Poyamba pulogalamuyi, mufunika kukhala ndi maphunziro oposa makilomita khumi ndi awiri pa sabata ndipo muyenera kuyendetsa bwino makilomita 6 pa nthawi. Ngati simuli pamlingo umenewu, mukhoza kupita ndi pulogalamu ya maphunziro a longer half marathon. Yesani imodzi mwa masabata 12 a masabata a maphunziro a marathon oyambitsa , oyambira pakati , kapena othamanga.
Maphunziro a Sabata Sabata
Maphunziro anu amaphatikizapo kuthamanga kwa nthawi, kuthamanga kwa nthawi, kuthamanga kwa nthawi yaitali, ndi kuyendetsa mosavuta, zomwe zonse zimafotokozedwa mwatsatanetsatane pansipa. Onani ndondomeko ya mlungu ndi tsiku (pansipa) kuti mudziwe zambiri zokhudza momwe mungagwiritsire ntchito ndi kuyendayenda. Ndondomekoyi siimatchula tsiku lomwe liyenera kuthamanga, choncho ndiyomwe mukufuna kusankha nthawi yomwe mukufuna kuyendetsa. Ambiri othamanga amakonda kupulumutsa nthawi yayitali pa Loweruka kapena Lamlungu, akakhala ndi nthawi yochuluka yothamanga, koma mukhoza kuchita zomwe zimapindulitsa pa nthawi yanu. Yesetsani kupewa kuchita masewera, kuthamanga kwa nthawi, ndipo nthawi yayitali kumbuyo.
Muyenera kupuma tsiku lopuma kapena kuchita zosavuta kapena kuphunzira pakati.
Tempo Thamani (TR): Pakuti tempo ikuyenderera, mumayamba ndikumaliza ndi maulendo ena mosavuta, mofulumira. Ngati ndinu wothamanga kwambiri ndipo mukuyang'ana kuwonjezera mileage, mungathe kupita nthawi yaitali kuti mukhale ndi warmup kapena cooldown. Muyenera kuthamanga gawo lakuthamanga pazomwe mumapikisapo 10K.
Ngati simukudziwa kuti mumayenda bwanji pa 10K, muyenera kuthamanga mofulumira.
Kuthamanga Kuthamanga (IR): Kuthamanga kwapakati kukubwereza kwa mtunda wina (kutanthauza, mamita 400) pamtunda wanu wa 10K ndikuyambiranso pakapita nthawi iliyonse. Mwachitsanzo, 4 × 800m pa 10K kupitilira ndi kupumula kwachiwiri kwapakati pa 90, kumatanthawuza kubwereza kwathunthu kwa mamita 800 ndi masekondi 90 akuthamanga mosavuta, kuthamanga kwapakati pakati pa kubwereza. Kuthamanga kwapakati kungakhoze kuchitika paliponse, kuphatikizapo cholembera, koma ndi zosavuta kuzichita pawongolera. Muyenera kuyamba kutentha mofulumira. Ndiye, kodi nthawi yowonjezera / kubwezeretsa kwa chiwerengero chobwerezabwereza. Malizitsani nthawi yanu ndi mphindi 10.
Kuthamanga kwa nthawi yaitali (LR): Zaka zambiri zimatha kuchitidwa mofulumira, kukambirana kwa mileage yosankhidwa. Ngati kupuma kwanu kulibe mphamvu, mukupita mofulumira kwambiri. Zigawo za nthawi yaitali zidzachitika pamtunda wina, pogwiritsa ntchito msinkhu wa marathon marathon (THMP). Mungagwiritse ntchito pulogalamu yowerengera nthawi yopikisana ndi mpikisano ngati iyi kuti mupeze nthawi yanu yachinyanja nthawi yolowera kutali.
Kuthamanga Mosavuta (EE) ndi Kuphunzitsira Mtanda : Kuphunzitsika pamtunda kapena kuthamanga kosavuta kumachitika masiku ena a sabata, monga nthawi yanu imaloleza.
Tikulimbikitsidwa kuti mutenge tsiku limodzi lopumula pa sabata. Monga momwe mumathamangitsira nthawi yaitali, zosavuta zimayenera kuchitidwa panthawi yabwino, yolankhulana.
Maphunziro apamtunda angakhale chinthu china kupatula kusangalatsa, monga kuyendetsa njinga, kuvina, kukoka, kusambira, yoga, kapena kuphunzitsa mphamvu. Muyenera kuchita ntchitoyi mwamphamvu. Afunseni tsiku limodzi lophunzitsira mphamvu pa sabata; Masiku awiri pa sabata ndi bwino kwambiri. Kulimbikitsana kwanu sikuyenera kukhala motalika kwambiri kapena mwamphamvu. Simukusowa zipangizo zamtengo wapatali-mungathe kuchita masewera olimbitsa thupi, monga momwe mukuwonetsera zojambulazo .
Zowonongeka ndi Cooldowns: Kuti mukhale otentha ndi zowonjezera, muyenera kuthamanga mofulumira kapena kuyenda. Mukhozanso kuyambanso ndi machitidwe olimbitsa thupi komanso otentha monga zokopa ndi kulumphira.
Mphindi 8-Sabata la Marathon Maphunziro
Sabata 1:
Kuthamanga # 1: Kuthamanga (TR): 1 kilomita zosavuta zofunda; 1 kilomita pa tempo pace; Kulipira kwa mailosi 1
Kuthamanga # 2: Kuthamanga kuthamanga (IR): kutentha kwa mphindi khumi; 6 × 400m pa 10K kupitilira ndi kupuma kwa mphindi 90 (zosavuta) pakati; Mphindi 10 yowonjezera
Kuthamanga # 3: Kutha nthawi yaitali (LR): makilomita 6 mosavuta, mofulumira
Kuthamanga # 4: Kuthamanga kosavuta (ERU): mamita 4
Sabata 2:
Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; 1 kilomita pa tempo pace; Kulipira kwa mailosi 1
Kuthamanga # 2: IR: mphindi 10-kutentha; 4 × 800m pamtunda wa 10K, ndi kupuma kwa 400m pakati; Mphindi 10 yowonjezera
Kuthamanga # 3: LR: 8 maili mosavuta, mofulumira
Kuthamanga # 4: EE: ma kilomita 4
Sabata 3:
Kuthamanga # 1: TR: 2 mtunda wosavuta kutentha; 2 miles pa tempo pace; Kulipira kwa mailosi 1
Kuthamanga # 2: IR: mphindi 10-kutentha; 400m, 800m, 1200m, 800m, 400m pamtunda wa 10K, ndi 400m kupumula pakati; Mphindi 10 yowonjezera
Kuthamanga # 3: LR: makilomita 10 pa THMP (maulendo angapo a marathon othamanga) + masekondi 30 / kilomita
Kuthamanga # 4: EE: Maili asanu
Sabata 4:
Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; 2 miles pa tempo pace; Kulipira kwa mailosi 1
Kuthamanga # 2: IR: mphindi 10-kutentha; 4 × 800m pamtunda wa 10K, ndi kupuma kwa 400m pakati; Mphindi 10 yowonjezera
Kuthamanga # 3: LR: Makilomita 10 pafupipafupi, mosasinthasintha msinkhu, ndikumaliza ndi 2 miles ku THMP
Kuthamanga # 4: EE: ma kilomita 4
Sabata 5:
Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; 3 mtunda pa tempo pace; Kutsegulidwa kwa mphindi zisanu
Kuthamanga # 2: IR: mphindi 10-kutentha; 4 × 800m pamtunda wa 10K, ndi kupumula kwachiwiri kwapakati pa 90; Mphindi 10 yowonjezera
Kuthamanga # 3: LR: 13 makilomita mosavuta, mofulumira
Kuthamanga # 4: EE: ma mtunda 3
Sabata 6:
Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; 3 mtunda pa tempo pace; Kutsegulidwa kwa mphindi zisanu
Kuthamanga # 2: IR: mphindi 10-kutentha; 400m, 800m, 1600m, 800m, 400m pamtunda wa 10K, ndi 400m kupumula pakati; Mphindi 10 yowonjezera
Kuthamanga # 3: LR: Makilomita 10 pafupipafupi, mosasinthasintha msinkhu, ndikumaliza ndi 2 miles ku THMP
Kuthamanga # 4: EE: ma mtunda 3
Sabata 7:
Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; 3 mtunda pa tempo pace; Kulipira kwa mailosi 1
Kuthamanga # 2: EE: 5 miles
Kuthamanga # 3: LR: 6 maulendo ovuta
Kuthamanga # 4: EE: ma mtunda 3
Sabata 8:
Kuthamanga # 1: TR: 1 kilomita zosavuta zofunda; 2 miles pa tempo pace; Kulipira kwa mailosi 1
Kuthamanga # 2: EE: mamita 3
Kuthamanga # 3: EE: 2 mailosi
Tsiku la Masewera! Pezani malangizo pa zomwe mungachite tsiku la marathon lanu.
Kodi Mungapeze Bwanji Mphindi Yachisanu?
Muyenera kusankha ngati mukufuna kukonza marathon aakulu kapena ang'onoang'ono, ndipo ngati mukufuna kupita kumalo osangalatsa kapena kukhala pafupi ndi nyumba. Ngati mukufuna chinachake chakumeneko, fufuzani ndi gulu lanu, malo oyandikana nawo sitolo, kapena fufuzani Active.com. Ngati mukufuna kupita ku mpikisano waukulu, yang'anani mndandanda wazinthu zabwino za hafu ya marathons ku US:
Malo Otchuka Otchedwa US a Marathons
Malo Otentha Otchedwa US Marfons
Gawo Lalikulu la Mwezi la US la Marathons
Malo Otentha Otentha a US US Marathons
Mawu Ochokera
Kukwaniritsa maphunziro anu a sabata mlungu uliwonse ndi gawo lanu lokonzekera kukonza hafu ya marathon. Mudzafunikanso kukonzekera kukonzekera mpikisano pokonzekera njira zothetsera mavuto ndi mavuto omwe mungakumane nawo mukamaphunzira ndi kukwera. Muyeneranso kusamala bwino mwa kukhala ndi nthawi yogona yogona komanso kudya zakudya zabwino . Mvetserani thupi lanu ndipo mvetserani zizindikiro zilizonse zochenjeza za kuvulala . Ngati mumamva kupweteka komwe kumatha masiku asanu ndi awiri kapena asanu, funsani dokotala wanu kuti mudziwe zomwe zingayambitse chithandizo ndi mankhwala.