Inde, mapulogalamu othamanga amatha kukhala osangalatsa, koma pali njira zomwe mungapangire zosangalatsa komanso zosangalatsa. Pano pali malingaliro asanu omwe mungapangire ntchito yanu yopangira mapepala:
1. Pitirizani kuthamanga: M'malo moyenda mtunda wa makilomita asanu ndi awiri, pangani mpikisano wokha pokhapokha mutayesa kuthamanga mtunda uliwonse mofulumira kuposa wotsiriza. Yambani ndi mtunda wautali pamtunda wosavuta, ndiyeno mutenge ulendo wanu wautali.
Ndiye yesetsani kuthamanga makilomita 10 pamphindi 10 mofulumira kusiyana ndi yomaliza.
Kapena, mutatha kutentha kwa ma kilomita imodzi, yonjezerani maulendo anu .1 mph mphindi iliyonse kwa mphindi 15. Kenaka pitani kuyambidwe lanu ndikuyitaninso, mutatsatiridwa ndi mphindi khumi yozizira pansi.
2. Kodi ntchito yofulumira: Imodzi mwa mapindu opindulitsa othamanga ndi kuti mutha kuyimba pafupipafupi ndi mtunda wanu popanda kuyang'ana nthawi zonse maulendo anu a GPS. Kotero mungagwiritse ntchito nthawi yanu yopangira mapiritsi kuti muchite ntchito yofulumira, monga piramidi yopanga masewero , masitepe , kapena sprints, monga ntchitoyi:
- Yambani ndi jogu ya mphindi 10 yotentha.
- Wonjezerani liwiro lanu pafupifupi 3 mph. Sprint kwa masekondi 30.
- Kuthamanga mosavuta kwa mphindi zitatu.
- Bwezerani nthawi yowonjezera / yosavuta katatu kupyolera, ndikupangidwira mphindi imodzi mpaka 0,3 Mph mofulumira kuposa momwe munayambira kale.
- Kulimbana ndi mphindi zisanu zophweka.
3. Muzichita masewera olimbitsa thupi. Kodi muli ndi mpikisano wotsatira pa kalendala yanu? Kuthamanga pa tsamba lopukusa matupi ndi mwayi wapadera wokhala ndi chizoloŵezi choyendera mpikisano wanu.
Pambuyo pa mphindi zisanu mpaka 10 mpweya wotentha, kodi mtunda wa kilomita imodzi umabwereza pa mpikisano wanu, ndi theka la miyezi yodzipumula pakati. Pitirizani mpaka mutadutsa mobwerezabwereza pa mpikisano, kenako muzizizira kwa mphindi zisanu.
4. Kodi mukuyenda mapapu pamene mukuchira. Pano pali njira yosavuta yogwirira ntchito yolimbikitsira mu zolemba zanu zopangira mapepala.
Yambani ndi gawo lochita masewera 10, ndiye chitani mphindi ziwiri pamtunda wanu wa 10K. Pezani mphindi imodzi pobweretsa liwiro mpaka 1.3 ndikuyenda mapapu kwa mphindi imodzi. Pambuyo pakamapangidwe kwa mphindi, bwererani kwa mphindi ziwiri pafupipafupi 10K. Bwerezani chitsanzo cha maulendo 10K / mapapu kawiri, kenaka mutsirize ndi mphindi khumi zozizira pansi.
5. Tsatirani nyimbo zanu. M'malo motsatira ndondomeko yoyendetsera mapepala opangira mapulogalamu (kaya mumachita masewera olimbitsa thupi kapena pulojekiti imodzi), musiyeni nyimbo yanu ikhale yotsogolera. Mvetserani nyimbo ndi kusintha tempos. Pamene tempo ikuchedwa, yendani mofulumira. Mukamenyedwa, yambani kuwonjezereka. Musanadziwe, nyimboyi idzatha ndipo mudzakonzekera.