Kupititsa patsogolo Nthawi Yanu ya Marathon
Ngati mwathamanga kale theka lamarathon (13.1 miles) mukhoza kupita ku cholinga chanu chotsatira-kumenya nthawi yanu. Gwiritsani ntchito ndandanda ya masabata khumi ndi awiriyi kuti ndikuthandizeni kuyendetsa mbiri yanu ( PR ) mumtsinje wa marathon.
Poyambitsa ndondomekoyi, muyenera kukhala muthamanga pafupifupi 30 mpaka 60 mphindi patsiku, masiku anayi kapena asanu pa sabata. Ngati simunachite zimenezi, mungayesetse otsogolera kuti azikhala ndi nthawi yochepa chabe kapena nthawi yoyamba yomwe amayamba nthawi yayitali .
Ngati ndondomekoyi ikuwoneka yovuta, yesetsani nthawi yayitali ya marathon .
Ndondomeko ya Half-Marathon Maphunziro a Othamanga Okhazikika
| Sabata | Lolemba | Lachiwiri | Lachitatu | Lachinayi | Lachisanu | Loweruka | Lamlungu |
| 1 | CT | Mphindi 30. tempo | Kupumula kapena CT | 4 miles | Kupumula | mamayilosi 5 | 3 miles EZ |
| 2 | CT | 4 × 400 IW | Kupumula kapena CT | 4 miles | Kupumula | 6 miles | 3.5 miles EZ |
| 3 | CT | Mphindi 35. tempo | 4 mi | 3 miles | Kupumula | 7 miles | 3 miles EZ |
| 4 | CT | 5 × 400 IW | Kupumula | 4 maulendo ataliatali | Kupumula | 7 miles | 3 miles EZ |
| 5 | CT | Mphindi 35. tempo | 5 mi | 3 maulendo athamanga | Kupumula | 8 miles | 4 miles EZ |
| 6 | CT | 6 × 400 IW | 5 mi | 4 maulendo ataliatali | 2 miles EZ | Kupumula | 10K kukwera |
| 7 | CT | Mphindi 40. tempo | 5 mi | 4 maulendo ataliatali | Kupumula | 9 miles | 4 miles EZ |
| 8 | CT | 6 × 400 IW | 6 mi | 3 maulendo athamanga | Kupumula | 10 miles | 4 miles EZ |
| 9 | CT | Mphindi 45 tempo | 5 mi | 4 maulendo ataliatali | Kupumula | 11 miles | Kupumula |
| 10 | CT | 7 × 400 IW | 5 mi | 3 maulendo athamanga | Kupumula | 12 miles | 3 miles EZ |
| 11 | CT | Mphindi 45 tempo | Kupumula | 3 maulendo athamanga | Kupumula | mamayilosi 5 | 3 miles EZ |
| 12 | Kupumula | 4 miles | Mphindi 30 pa 10K | 2 miles | Kupumula | Mphindi 20 | Tsiku la mpikisano |
Makhalidwe a Phunziro la Half-Marathon
Mukhoza kusintha masiku kuti mukhale ndi nthawi yanu.
Ngati muli otanganidwa tsiku limodzi, ndibwino kusinthitsa tsiku lopuma tsiku lotha. Izi ndizomwe zimagwiritsidwa ntchito popanga sabata.
- Maphunziro apamtunda (CT): Ntchito zophunzitsira pamtanda zimakulolani kuti mupereke mapulogalamu anu ndi kuthamanga minofu pang'onopang'ono, pamene mukugwirabe ntchito yomanga chipiriro ndi mphamvu zanu. Pamene pulogalamuyo ikufuna CT, chitani ntchito ya cardio osati kuyendetsa (njinga, kusambira, mphunzitsi wa elliptical) poyesera maminiti 45 mpaka 60. Kulimbitsa mphamvu, makamaka thupi lanu la pansi ndi lozama, ndilopindulitsa kwambiri kwa othamanga mtunda wautali .
- 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."
- Kuthamanga kumathamanga: Pambuyo pa mphindi 10-kutentha, thamangitsani nthawi yomwe mumayendetsa mpikisano wa mileage.
- Kutsegulira ntchito (IW): Pambuyo pa mphindi 10, kuthamanga mamita 400 (lapulo limodzi lozungulira maulendo ambiri) molimbika, kenaka pitirizani kuyendayenda kapena kuyenda mamita 400. Mwachitsanzo, 3 × 400 angakhale mazana atatu ovuta, omwe ali ndi mamita 400 omwe amatha kupumula pakati pawo.
- Mpumulo: Mpumulo ndi wofunikira kwambiri kuti muthe kuyambiranso ndi kuyesayesa zovulaza , kotero musanyalanyaze masiku otsala. Minofu yanu imamanga ndi kudzikonza okha patsiku lanu lopuma. Lachisanu ndi tsiku labwino lopumula kuyambira mutatha kuthamanga Lachinayi ndipo mutha kuthamanga kwambiri sabata Loweruka.
- Loweruka nthawi yayitali: Kuthamanga mofulumira, kukambirana mofulumira kwa mileage yosankhidwa. Mukhoza kudziwa kutalika kwa njira zanu zakunja ndi zinthu monga MapMyRun.com .
- Lamlungu: Ili ndi tsiku lothandiza kwambiri. Kuthamanga kwanu kuyenera kukhala kosavuta (EZ), kuyenda bwino, komwe kumathandiza kumasula minofu yanu ndipo kumakupangitsani kukhala omasuka kwambiri ndi kuthamanga miyendo yofooka.