Ndandanda ya Maphunziro a Maseŵera Ophunzirira

Kodi mwasankha marathon wotsatira? Ngati mwachita zambiri kuposa mpikisano umodzi, mwakhala mukugwira ntchito masiku asanu pa sabata, ndipo mukhoza kuthamanga makilomita asanu ndi atatu bwino, nthawi yamakonzedwe yapamwambayi ikhoza kukuthandizani. Yang'anirani pulogalamuyi (onani tchati m'munsimu) ndikuwona zomwe mukuganiza. Ngati zikuwoneka ngati zingakhale zovuta kwambiri pakalipano, yesetsani Purogalamuyi Yophatikiza Pakati pa Marathon .

Ndemanga za nthawi ya marathon:

Maphunziro a pamtunda (CT): Ntchito zophunzitsira zimakupatsani mwayi wopereka mapulogalamu anu ndi kupuma minofu, pamene mukugwira ntchito pa cardio yanu. Pamene pulogalamuyo ikufuna CT, chitani ntchito ya cardio osati kuyendetsa (njinga, kusambira, mphunzitsi wa elliptical) poyesera maminiti 45 mpaka 60.

Tempo Kuthamanga: Tempo ikuyenda bwino kukuthandizani kuti mukhale ndi anaerobic, yomwe ndi yofunika kwambiri kuti muthamange mofulumira. Mwachitsanzo, kuthamanga kwa mphindi 40, mwachitsanzo, yambani kuthamanga ndi mphindi 5 mpaka 10 kuti muthe kuyenda mosavuta, pitirizani kuyenda ndi mphindi 15 mpaka 20 pafupifupi 10K. Kutsirizitsa ndi mphindi zisanu kapena zisanu kuzizira. Ngati simukudziwa kuti kuyenda kwanu kwa 10K ndi kotani, tayendetsani msinkhu womwe umamveka "mwakhama kwambiri."

Mphamvu-yophunzitsa: Muzigwiritsa ntchito mphindi 20 mpaka 25 pochepetsa thupi komanso kulimbikitsa kwambiri. Nazi njira zina zophunzitsira zolimba .

Kutsegulira ntchito (IW): Pambuyo pa mphindi khumi, muthamangitse nthawi yomwe mumakhala pa Race Pace (onani m'munsimu), kenaka mutuluke mosavuta kwa mphindi 2 musanayambe nthawi yotsatira.

Kutsirizitsa nyengo ndi mphindi 10 zokha.

Maulendo ovuta (EP): Izi zimathamanga kuti zizichitika mosavuta. Muyenera kupuma ndikuyankhula mosavuta. Izi ndizonso nthawi yayitali (Loweruka) msinkhu.

Mpikisano wa Mpikisano (RP): Izi zimathamanga (kapena magawo othamanga) ziyenera kuchitidwa pa mpikisano wothamanga wa mpikisano (RP).

Ngati simukudziwa kuti mpikisano wanu wa marathon ndi wotani, yonjezerani masekondi 30-45 pamtunda kuti mufike pafupipafupi. Mungagwiritsenso ntchito nthawi yamakono kuti muthe kudziwa nthawi yomwe mpikisano wothamanga ungakhale.

Mpumulo: Mpumulo ndi wofunikira kwambiri kuti muthe kuyambiranso ndi kuyesayesa zovulaza . Minofu yanu imadzimangirira nokha patsiku lanu lopuma. Kuthamanga tsiku lirilonse kungabweretse kuvulala ndi kupsinjika mtima. Lachisanu ndi tsiku labwino lopumula, monga momwe mwathamangira Lachinayi ndipo mukhala ndi nthawi yaitali tsiku lotsatira.

Dziwani: Mungasinthe masiku kuti mukhale ndi nthawi yanu. Ngati muli otanganidwa tsiku limodzi, ndibwino kusinthitsa tsiku lopuma tsiku lotha. Mwachitsanzo, ena othamanga amasankha kuchita zawo nthawi yaitali Lamlungu, kotero mutha kuchita masewera anu pa Lachisanu, kupumula Loweruka, ndikuchita sabata lanu Lamlungu.

Ndandanda ya Maphunziro a Maseŵera Ophunzirira

Sabata	Lolemba	Lachiwiri	Lachitatu	Lachinayi	Lachisanu	Loweruka	Lamlungu
1	3 mi EP	Mphindi 35	Strength train + 3 mi EP	5 mi EP	Kupumula	8 mi	4-5 mi EP
2	3 mi EP	Mphindi 35	Strength train + 3 mi EP	5 mi EP	Kupumula	9 mi	4-5 mi EP
3	4 mi EP	Mphindi 40	Strength train + 4 mi EP	6 mi EP	Kupumula	10 mi	4-5 mi EP
4	4 mi EP	Mphindi 40	Strength train + 5 mi EP	6 mi EP	Kupumula	12 mi	4-5 mi EP
5	5 mi EP	IW: 5 × 800 RP	Strength train + 5 mi EP	Mphindi 40	Kupumula	14 mi	4-5 mi EP
6	5 mi EP	IW: 6 × 800 RP	Mphamvu yophunzitsa + 6 mi EP	Mphindi 40	Kupumula	16 mi	4-5 mi EP
7	5 mi EP	IW: 7 × 800 RP	Mphamvu yophunzitsa + 6 mi EP	2 mi EP + 5 mi RP	Kupumula	18 mi	4-5 mi EP
8	5 mi EP	IW: 8 × 800 RP	Mphamvu yophunzitsa + 6 mi EP	Mphindi 40	CT kapena Mpumulo	12 mi	5-6 ma EP
9	5 mi EP	5 phiri akubwereza	Strength train + 5 mi EP	2 mi EP + 6 mi RP	Kupumula	20 mi	3-4 mi EP
10	5 mi EP	6 phiri akubwereza	Mphamvu yophunzitsa + 6 mi EP	Mphindi 40	Kupumula	14 mi	5-6 ma EP
11	5 mi EP	7 phiri akubwereza	Mphamvu yophunzitsa + 6 mi EP	4 mi EP + 4 maola RP	Kupumula	16 mi (otsiriza 4 mi RP)	6-7 ma EP
12	6 mi EP	8 phiri akubwereza	Strength train + 5 mi EP	Mphindi 40	CT kapena Mpumulo	12 mi	4-5 mi EP
13	5 mi EP	6 phiri akubwereza	Strength train + 5 mi EP	2 mi EP + 5 mi RP	Kupumula	21 mi	4-5 mi EP
14	5 mi EP	2 mi EP + 6 mi RP	Strength train + 5 mi EP	Mphindi 45	CT kapena Mpumulo	14 mi	4-5 mi EP
15	4 mi EP	5 mi RP	Strength train + 5 mi EP	Mphindi 45	Kupumula	20 mi (otsiriza 4 mi RP)	3-4 mi EP
16	CT	5 mi RP	5 mi EP	Mphindi 40	Kupumula	12 mi	3-4 mi EP
17	Kupumula	4 mi RP	4 mi EP	4 mi EP	Kupumula	6 mi	3-4 mi EP
18	CT	4 mi RP	Kupumula	4 mi EP	Kupumula	2 mi EP	Mpikisano!