12-Mlungu akukonzekera kuyendetsa mpikisano wanu wabwino kwambiri wa hafu ya marathon
Kotero ndiwe wothamanga kwambiri ndipo mukuyembekeza kutenga gawo la hafu ya marathon (13.1 miles) kuti mudziwe. Gwiritsani ntchito ndondomekoyi ya masabata 12 kuti muthandizire kukonza mbiri yanu (PR) mumsasa wanu wotsatira.
Kodi Phunziro la Half Marathon Ndilo Lolondola kwa Inu?
Poyambitsa ndondomekoyi, muyenera kuyendetsa masiku asanu ndi awiri pa sabata ndipo mukhoza kuthamanga makilomita asanu ndi atatu.
Ngati simunachite zimenezi, mukhoza kuyesa nthawi yapakatikati ya marathon .
Ndondomeko ya Half-Marathon Pulogalamu Yophunzitsira Ochita Zambiri
| Sabata | Lolemba | Lachiwiri | Lachitatu | Lachinayi | Lachisanu | Loweruka | Lamlungu |
| 1 | CT | Mphindi 35 | Kupumula | 5 mi | Kupumula | 7 mi | 3 mi EZ |
| 2 | CT | 6 × 400 IW | Kupumula kapena CT | Mphindi 35 | Kupumula kapena CT | 9 mi | 3 mi EZ |
| 3 | CT | Mphindi 35 | Kupumula kapena CT | 5 mi | Kupumula | 10 mi | 3 mi EZ |
| 4 | CT | 4 x 800 IW | Kupumula kapena CT | Mphindi 40 | Kupumula | 8 mi | 3.5 mi EZ |
| 5 | CT | 6 phiri akubwereza | CT | Mphindi 35 | Kupumula | 9 mi | 3.5 mi EZ |
| 6 | CT | 7 phiri akubwereza | CT | 40 mi tempo kuthamanga | Kupumula | 11 mi | 3 miles EZ |
| 7 | CT | 8 x 400 IW | Kupumula kapena CT | Mphindi 40 | Kupumula | 13 (3 otsiriza pa mpikisano wothamanga) | 4 mi EZ |
| 8 | CT | 5 x 800 IW | Kupumula kapena CT | Mphindi 35 ayambe | 3 miles EZ | Kupumula | 10K kukwera |
| 9 | CT | 8 phiri akubwereza | Kupumula kapena CT | Mphindi 45 | Kupumula | 10 mi | 4 mi EZ |
| 10 | CT | 7 × 400 IW | Kupumula kapena CT | Mphindi 35 | Kupumula | 14 (4 otsiriza pa mpikisano wothamanga) | 4 mi EZ |
| 11 | CT | Mphindi 40 | Kupumula | 4 mi mpikisano wothamanga | Kupumula | 5 mi | 3 mi EZ |
| 12 | Kupumula | 4 mi | Mphindi 30 pa 10K | 3 mi | Kupumula | Mphindi 20 | Tsiku la Masewera! |
Tsatanetsatane wa Ndondomeko ya Hafu ya Marathon Yophunzitsa
Kupititsa patsogolo (CT): Ntchito zophunzitsira zimakupatsani mwayi wopereka mapulogalamu anu ndi kupumitsa minofu panthawi yomwe mukugwira ntchito pa cardio yanu.
Pamene pulogalamuyo ikufuna CT, chitani ntchito ya cardio osati kuyendetsa (kuyendetsa njinga, kusambira, wophunzitsira elliptical) pamayesero ochepa kwa mphindi 45 mpaka 60. Mudzaphindulanso kupititsa patsogolo mphindi khumi ndi ziwiri mlungu uliwonse.
Tempo Kuthamanga: Tempo ikuyenda bwino kukuthandizani kuti mukhale ndi anaerobic, yomwe ndi yofunika kwambiri kuti muthamange mofulumira.
Mwachitsanzo, kuthamanga kwa mphindi 40, tayamba kuthamanga ndi mphindi 5 mpaka 10 kuti muthe kuyenda mosavuta, pitirizani kuyenda ndi mphindi 15 mpaka 20 pamtunda wa masentimita 10 pang'onopang'ono kuposa msinkhu wanu wa 10K. Kutsirizitsa ndi mphindi zisanu kapena zisanu kuzizira. Ngati simukudziwa kuti kuyenda kwanu kwa 10K ndi kotani, tayendetsani msinkhu womwe umamveka "mwakhama kwambiri."
Kutsegulira ntchito (IW): Pambuyo kutentha, kuthamanga mamita 400 (lapulo limodzi lozungulira maulendo ambiri) molimbika, kenaka pitirizani kuyendayenda kapena kuyenda mamita 400. Mwachitsanzo, 3 × 400 zingakhale mazana 400 ovuta, ndi kupitilira 400 mamita pakati. Pakati pa mamita 800, muthamanga mamita 800 (maulendo awiri kuzungulira njira zambiri) pamtunda wanu wa 5K ndiyeno mubwezere mamita 800 pakati pa nthawi.
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, monga momwe mwathamangira Lachinayi ndipo mutha kukhala ndiutali kwambiri pa sabata Loweruka.
Loweruka nthawi yayitali: Mutatha kutenthetsa , muthamanga mofulumira kwa mileage yomwe mwasankha. Onetsetsani kuti mukuzizira pansi ndi kutambasula mukatha kuthamanga. Ngati zambiri zomwe mwathamanga zili panjira, ndipo simukudziwa momwe mumayendetsera kutali, mungathe kudziwa mileage pogwiritsa ntchito zipangizo monga MapMyRun.com.
Kapena, nthawi zonse mumatha kuyendetsa galimoto yanu mumsewu wanu ndipo muyese mileage pogwiritsa ntchito odometer yanu.
Lamlungu: Ili ndi tsiku lothandiza kwambiri. Kuthamanga kwanu kuyenera kukhala kosavuta (EZ), kuyenda bwino, komwe kumathandiza kumasula minofu yanu ndikutenga thupi lanu ndi malingaliro anu kuti azitha kuthamanga miyendo yotopa.
Mpikisanowu: Mndandandawu umalimbikitsa masewera a 10K kumapeto kwa sabata 8 kuti muthe kuchita masewera olimbitsa thupi ndikudziŵa bwino momwe mumakhalira. Ngati simungapeze mpikisano wa 10K kumapeto kwa sabata, mukhoza kuchita ulendo wautali wautali, kapena muzichita masabata 9 kapena 10.
Kusintha Masiku: Mungasinthe masiku kuti mukhale ndi nthawi yanu.
Ngati muli otanganidwa tsiku limodzi, ndibwino kusinthitsa tsiku lopuma tsiku lotha.