Gwiritsani Mphindi Yanu Yoyamba Marathon
Ndiyamika pa chisankho chanu chophunzitsira gawo lanu loyamba la marathon! Pulogalamuyi (onani tebulo ili m'munsimu) ndi yabwino kwa wothamanga woyamba ndipo nthawi yoyamba ya hafu ya marathon yomwe cholinga chake ndikutsirizitsa mpikisano wamakilomita 13.1.
Poyambitsa ndondomekoyi, muyenera kukhala mukugwira ntchito kwa miyezi iwiri ndikuyenera kukhala ndi makilomita 8-10 pamlungu. Ngati mukufuna pulogalamu yoyendetsa / kuyendayenda, yesetsani kayendedwe kameneka kamodzi kake ka marathon .
Ngati simunayambe kugwira ntchito ndipo pulogalamuyi ikuwoneka yosavuta, yesetsani pulogalamu ya maphunziro oyambirira . Kapena onani zambiri Zopanga Maphunziro a Marathon.
Ngati simunakhalepo ndi thupi laposachedwapa, pitani kuchipatala kuti mukapereke chilolezo cha mankhwala kuti muphunzitse marathon.
Ndemanga za ndondomekoyi:
Lolemba: Lamlungu lambili ndi masiku opumula . Mpumulo ndi wofunikira kwambiri kuti muthe kuyesa ndi kuyesetsa kuvulaza , choncho musanyalanyaze masiku otsala.
Lachiwiri ndi Lachinayi: Mukatha kutentha , thawirani mofulumira (mofulumira kuposa momwe mumathamangira nthawi yaitali) kwa mileage yomwe mwasankha. Khalani otsika ndi kutambasula mutatha kuthamanga kwanu.
Lachitatu: Zachitatu zina ndi masiku opumula. Zina ndi masiku opatsirana (CT) pamene muyenera kuchita zochitika pamtunda (kuyendetsa njinga, kuyenda , kusambira, mphunzitsi wopanga maulendo, ndi zina zotero) pa khama losavuta kumvetsa kwa mphindi 30 mpaka 45. Zimapindulitsanso kuchita masewera olimbitsa thupi kamodzi pa sabata kumanga minofu kupirira ndi kuchepetsa chiopsezo chovulaza.
Lachisanu: Chitani ntchito yopanga mtanda (CT) (kuyenda njinga, kusambira, wophunzitsa elliptical, ndi zina zotero) pamayesero ophweka kwa mphindi 30 mpaka 45. Ngati mukumva kuti ndiwopsya kapena wowawa kwambiri Lachisanu, khalani ndi tsiku lopuma. Ndikofunika kuti mukumverera mwamphamvu ndikupuma kwa Loweruka nthawi yaitali.
Loweruka: Ili ndilo tsiku lanu lalitali, lochedwa, mtunda wautali.
Kuthamanga mileage yosankhidwa pafupipafupi, mofulumira kukambirana. Gwiritsani ntchito kupuma kwanu monga mtsogoleri wanu. Muyenera kupuma mophweka ndikuyankhula mndandanda wathunthu momveka bwino pamene muthamanga.
Lamlungu: Ili ndi tsiku lothandiza kwambiri. Kuthamanga kwanu kochepa kumakhala kosavuta (EZ), kuyenda bwino, komwe kumathandiza kumasula minofu yanu. Mukhozanso kupanga mgwirizano wothamanga / kuyenda kapena sitimayi. Malizitsani kuthamanga kwanu mwachikondi.
Zindikirani:
Mukhoza kusintha masiku kuti mukhale ndi nthawi yanu. Kotero ngati muli otanganidwa tsiku lina ndipo mumakonda kuchita masewera olimba pa Lolemba kapena Lachisanu, ndibwino kusinthitsa tsiku lopuma tsiku lotha. Ngati mukufuna kusintha maulendo kupita makilomita, yang'anani makilomitawa kuti mutembenuzidwe makilomita .
Ndondomeko Yophunzitsa Otsatira Omwe Ayamba Kuphunzira Marathon
| Sabata | Lolemba | Lachiwiri | Lachitatu | Lachinayi | Lachisanu | Loweruka | Lamlungu |
| 1 | Kupumula | 2 mi | Kupumula | 2.5 mi | Kupumula | 3 mi | 20-30 min EZ akuthamanga kapena kuwoloka sitima |
| 2 | Kupumula | 2 miles | Kupumula | 3 mi | CT kapena Mpumulo | 4 mi | 20-30 min EZ akuthamanga kapena kuwoloka sitima |
| 3 | Kupumula | 2.5 mi | CT | 3 mi | Kupumula | 5 mi | 20-30 min EZ akuthamanga kapena kuwoloka sitima |
| 4 | Kupumula | 3 mi | CT | 4 mi | Kupumula | 6 mi | 20-30 min EZ akuthamanga kapena kuwoloka sitima |
| 5 | Kupumula | 3 mi | CT | 3 mi | Kupumula | 7 mi | Mphindi 30 EZ akuthamanga kapena kuwoloka sitima |
| 6 | Kupumula | 4 mi | CT | 4 mi | Kupumula | 8 mi | Mphindi 30 EZ akuthamanga kapena kuwoloka sitima |
| 7 | Kupumula | 4 mi | Kupumula | 4 mi | CT | 9 mi | Mphindi 30 EZ akuthamanga kapena kuwoloka sitima |
| 8 | Kupumula | 4 mi | CT | 3 mi | Kupumula | 10 mi | Mphindi 30 EZ akuthamanga kapena kuwoloka sitima |
| 9 | Kupumula | 5 mi | CT | 4 mi | Kupumula | 11 mi | Kupumula |
| 10 | Mphindi 30 EZ akuthamanga kapena kuwoloka sitima | 4 mi | Kupumula | 3 mi | CT | 12 mi | Mphindi 30 EZ akuthamanga kapena kuwoloka sitima |
| 11 | Kupumula | CT | Kupumula | 3 mi | CT | 5 mi | Mphindi 30 EZ akuthamanga kapena kuwoloka sitima |
| 12 | Kupumula | 2 mi | Mphindi 20 | Kupumula | Mphindi 20 | Tsiku la Masewera! | Tsiku la Mpumulo! |
FAQs About Half Marathon Maphunziro
- Kodi Ndizitenga Nthawi Yanji Kuthamanga Mphindi?
- Ndiyenera Kugula Liti Zatsopano Zogwiritsa Ntchito?
- Ndikhoza Kuthamanga Ndi Mavuto Otani?
- Kodi Ndiyenera Kudya Asanayambe Kuthamanga?
- N'chifukwa Chiyani Ndimamva Kuti Ndili Wosauka Panthawi Yanga?
- Kodi Ndiyenera Kuvala Mtundu Wotani?
- Kodi Ndingatani Ngati Ndiyenera Kuthetsa Maphunziro a Half Marathon?
- Kodi ndi bwino kuthamanga panja kapena pamtunda?
- Kodi Ndiyenera Kumwa Zakumwa Zamasewera Pa Nthawi Yanga?
- Kodi Ndiyenera Kudya Pa Nthawi Yanga?
- Kodi NdingapeĊµe Bwanji Kuima ku Malo Ochipinda Zamkatimu Pa Nthawi Yoyendetsa?
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