Ndondomeko Yoyamba, Yomangamanga, ndi Yopambana Yogwira Ntchito
Ngati mwasayina masewera a 10K (makilomita 6.2) omwe ali pafupi mwezi umodzi, muli ndi nthawi yokonzekera mtundu wanu. Pansipa pali mapulogalamu atatu oyamba, oyambira pakati, kapena othamanga omwe akufuna kuthamanga 10K mu masabata anayi.
Yoyambira mwachidule
Ndondomeko zonse zitatuzi zimaphatikizapo ntchitoyi pulogalamuyi.
- Kuthamanga kwa nthawi yaitali (LR): Simukuphunzitsani mwambo wautali, koma nthawi yayitali idzakuthandizani kuti mukhale ndi mphamvu, yomwe ili yofunikira pa masewera 10K. Muyenera kuchita zomwe mumakhala nazo kwa nthawi yaitali. Muyenera kupuma mosavuta ndikuyankhula m'mawu omaliza.
- Kuyenda mosavuta (ER): Izi ziyeneranso kuchitidwa mwakhama.
- Masiku opuma ndi opatsirana (CT): Patsiku lopuma, mutha kuchotsa tsikulo kapena kuphunzitsa zovuta pamtunda (CT) , monga kusambira njinga, kusambira, yoga , kapena chinthu china chimene mumakonda. Kulimbitsa mphamvu ndi kopindulitsa kwambiri popewera kuvulaza ndi kusintha kwa ntchito. Phatikizani kulimbitsa thupi muzochita zanu ziwiri kapena katatu pa sabata.
Ngati mukuyenda panja, mukhoza kuyesa njira zanu pogwiritsa ntchito malo monga MapMyRun kapena kugwiritsa ntchito pulogalamu yogwiritsira ntchito monga RunKeeper kapena Strava.
Ndondomeko Yophunzira 10K
Ngakhale ndondomekoyi ndi ya oyamba kumene, musayambe ngati mwakhala osatopa kwa miyezi itatu yapitayo. Choyenera, kuti muyambe pulogalamuyi, muyenera kukhala masiku angapo pa sabata ndipo mukhoza kuthamanga makilomita atatu. Ngati simunayambe kuchita zimenezi, yesetsani kuphunzitsa mtunda wa makilomita imodzi kapena kupitirira 2 masabata anayi.
Sabata 1
- Tsiku 1 : Mphindi 30 CT kapena Mpumulo
- Tsiku 2 : Mphindi 2 ER
- Tsiku 3 : 30 Mphindi CT kapena Mpumulo
- Tsiku 4 : Mphindi 2 ER
- Tsiku 5 : Pumula
- Tsiku 6 : makilomita 3 LR
- Tsiku lachisanu ndi chiwiri : Mphindi 2 kuyenda mwamsanga kapena Kupumula
Sabata 2
- Tsiku 1 : Mphindi 30 CT kapena Mpumulo
- Tsiku lachiwiri : 2.5 miles ERI
- Tsiku 3 : 30 Mphindi CT kapena Mpumulo
- Tsiku 4 : 2.5 miles MLU
- Tsiku 5 : Pumula
- Tsiku 6 : 4 miles LR
- Tsiku lachisanu ndi chiwiri : Mphindi 2 kuyenda mwamsanga kapena Kupumula
Sabata 3
- Tsiku 1 : Mphindi 30 CT kapena Mpumulo
- Tsiku lachiwiri : MITU 3 koloko
- Tsiku 3 : 30 Mphindi CT kapena Mpumulo
- Tsiku 4 : maola 3 ER
- Tsiku 5 : Pumula
- Tsiku 6 : 5 miles LR
- Tsiku lachisanu ndi chiwiri : Mphindi 2 kuyenda mwamsanga kapena Kupumula
Sabata 4
- Tsiku 1 : ma kilomita atatu ER
- Tsiku 2 : Mphindi 30 CT kapena Mpumulo
- Tsiku lachitatu : maulendo 3 ER
- Tsiku 4 : Pumula
- Tsiku lachisanu : Mphindi 2 ER
- Tsiku 6 : Pumula
- Tsiku la 7 : Tsiku lomaliza
Zomangamanga / Zapamwamba
Maphunziro a masabata khumi ndi anayi oyambirira komanso apamwamba kwambiri omwe amaphunzitsidwa amaphatikizapo maphunziro ena.
- Tempo ikuyendetsa (TR): Tempo ikukuthandizani kuti mukhale ndi anaerobic, yomwe ndi yofunika kwambiri kuti muthamangitse mofulumira. Yambani kuthamanga kwanu ndi mphindi khumi mosavuta, ndiye pitirizani kuthamanga kwa mphindi 20 kapena 25 pa masekondi khumi pa kilomita poyerekeza ndi msinkhu wanu wa 10K , ndipo mutsirize ndi mphindi khumi mukuzizira. Ngati simukudziwa kuti kuyenda kwanu kwa 10K ndi kotani, muthamange pa "kuyenda mwamphamvu" komwe mungathe kusunga kwa mphindi 20 mpaka 25.
- Mapulogalamu a 10K: Kuthamangitsani nthawi yanu yochita masewera olimbitsa thupi 10K, ndi kupuma kwa mphindi ziwiri mosavuta pakati pa nthawi iliyonse. Muyenera kuyamba ndi kumaliza ntchitoyi ndi mtunda umodzi wokhala wosavuta kutentha ndi kuzizira.
- Hill ikubwereza (HR): Kuti phiri lanu libwererenso , sankhani phiri pafupifupi mamita 200 mpaka 400 omwe sali otsika kwambiri. Yesetsani kuyendetsa ntchito yanu yochita 10K. Pewani phirilo mosavuta. Kupuma kwanu sikuyenera kugwira ntchito nthawi yomwe mumayambiranso.
Ndondomeko yowerengera ya 10K
Pulogalamuyi ya ma sabata anayi adapangidwa kwa othamanga omwe apita kumsasa wawo ndipo akuyang'ana kuti azikhala ndi nthawi 10K. Muyenera kuthamanga makilomita asanu kuti muyambe pulogalamuyi.
Sabata 1
- Tsiku 1 : Mphindi 40 CT kapena Mpumulo
- Tsiku 2 : Mphindi 20 TR + 2 ikubwereza mapiri
- Tsiku 3 : 30 Mphindi CT kapena Mpumulo
- Tsiku 4 : Mphindi 4 pamtunda wa 10K pafupipafupi 3
- Tsiku 5 : Pumula
- Tsiku 6 : 5 miles LR
- Tsiku 7 : maola 3 ER
Sabata 2
- Tsiku 1 : Mphindi 40 CT kapena Mpumulo
- Tsiku 2 : Mphindi 30 TR + 3 ikubwereza mapiri
- Tsiku 3 : Mphindi 25 CT kapena Mpumulo
- Tsiku 4 : Mphindi 4 pamtunda wa 10K pafupipafupi 3
- Tsiku 5 : Pumula
- Tsiku 6 : 7 miles LR
- Tsiku 7 : maola 3 ER
Sabata 3
- Tsiku 1 : Mphindi 40 CT kapena Mpumulo
- Tsiku 2 : Mphindi 25 TR + 3 ikubwereza mapiri
- Tsiku 3 : 30 Mphindi CT kapena Mpumulo
- Tsiku 4 : Mphindi 4 pamtunda wa 10K pafupipafupi 3
- Tsiku 5 : Pumula
- Tsiku 6 : 6 miles LR
- Tsiku 7 : maola 3 ER
Sabata 4
- Tsiku 1 : Mphindi 30 CT
- Tsiku 2 : Pumula
- Tsiku 3 : Mphindi 20 TR
- Tsiku 4 : Pumula
- Tsiku 5 : Milomita 2 mpaka 3 EE
- Tsiku 6 : Pumula
- Tsiku 7 : Mphindi 10K
Ndandanda ya Maphunziro a 10K apamwamba
Ili ndi pulogalamu ya ma sabata anayi omwe apangidwa kwa othamanga omwe ali ndi chidziwitso cha mtundu wawo ndipo akuyang'ana kukonza nthawi yawo 10K. Muyenera kuyendetsa bwino makilomita asanu ndi awiri kuti muyambe pulogalamuyi.
Sabata 1
- Tsiku 1 : Mphindi 40 CT kapena Mpumulo
- Tsiku 2 : Mphindi 25 TR + 2 ikubwereza mapiri
- Tsiku 3 : 30 Mphindi CT kapena Mpumulo
- Tsiku 4 : Mphindi 5 pa 10K kupitilira nthawi zitatu
- Tsiku 5 : Pumula
- Tsiku 6 : 7 miles LR
- TSIKU 7
Sabata 2
- Tsiku 1 : Mphindi 40 CT kapena Mpumulo
- Tsiku 2 : Mphindi 30 TR + 3 ikubwereza mapiri
- Tsiku 3 : Mphindi 40 CT kapena Mpumulo
- Tsiku 4 : Mphindi 5 pamtunda wa 10K pafupipafupi 4
- Tsiku 5 : Pumula
- Tsiku 6 : 8 miles LR
- TSIKU 7
Sabata 3
- Tsiku 1 : Mphindi 40 CT kapena Mpumulo
- Tsiku 2 : Mphindi 25 TR + 3 ikubwereza mapiri
- Tsiku 3 : Mphindi 40 CT kapena Mpumulo
- Tsiku 4 : Mphindi 5 pamtunda wa 10K pa nthawi zitatu
- Tsiku 5 : Pumula
- Tsiku 6 : 7 miles LR
- Tsiku 7 : maola 3 ER
Sabata 4
- Tsiku 1 : Mphindi 30 CT
- Tsiku 2 : Pumula
- Tsiku 3 : Mphindi 20 TR
- Tsiku 4 : Pumula
- Tsiku 5 : Milomita 2 mpaka 3 EE
- Tsiku 6 : Pumula
- Tsiku 7 : Mphindi 10K
Mawu Ochokera
Ngakhale masabata anayi ali ndi nthawi yochuluka yokonzekera masewera a 10K, ndikofunika kuti musayese kuthamangira mpikisano wanu. Kuchita mofulumira kwambiri kungayambitse kuvulaza kofala.
Sankhani ndondomeko ya maphunziro a 10K yomwe ikugwirizana ndi zomwe mukuchita panopa ndipo samalani kuti muzimvetsera thupi lanu ngati muwona kuti ululu uliwonse umakhala wotalika kuposa tsiku limodzi kapena awiri. Ndi bwino kutenga tsiku lina lopumula ngati mukuganiza kuti mukulifuna.