Pulogalamu Yophatikiza Maphunziro a Marathon

Pangani Nthawi Yanu

Kotero inu mwathamanga kale mpikisano umodzi (26.2 miles), ndipo tsopano mukusunthira ku cholinga chanu chotsatira: kukonza nthawi yanu. Gwiritsani ntchito ndondomekoyi ya masabata 18 kukuthandizani kutsegula mbiri yanu (PR) mumtsinje wanu wotsatira.

Poyambitsa ndondomekoyi, muyenera kukhala mutangoyamba pafupifupi 30 mpaka 60 mphindi patsiku, pafupi masiku asanu pa sabata ndipo mutha kuyendetsa makilomita asanu ndi limodzi.

Ngati simunachite zimenezo, yesetsani nthawi ya marathon yoyamba . Ngati ndondomekoyi ikuwoneka yosavuta, yesetsani ndondomeko yapamwamba ya marathon .

Zomwe Mukulembazo

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-kuphunzitsa: Pambuyo pa mphindi 10, mutenge mphindi 20 mpaka 25 mutsika ndikulimbikitsana 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.

Maulendo ovuta (EP): Izi zimathamanga kuti zizichitika mosavuta. Muyenera kupuma ndikuyankhula mosavuta.

Mpikisano wa Mpikisano (RP): Mutatha kuthamanga kwa mphindi 10, muthamangitse mileage yomwe mwasankha pa "Marathon Race Pace" (RP). Tsatirani izi ndi mphindi 10 zozizira. 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 , kotero musanyalanyaze masiku otsala. Minofu yanu imamanga ndi kudzikonza okha patsiku lanu lopuma. Ngati muthamanga tsiku lililonse popanda kuchotsa masiku, simudzawona kusintha kwakukulu. Lachisanu ndi tsiku labwino lopumula, monga momwe mwathamangira Lachinayi ndipo mutha kukhala ndiutali kwambiri pa sabata Loweruka.

Loweruka nthawi yayitali: Mutatha kutenthetsa, muthamangire mofulumira, kukambirana mofulumira. 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 kukhale kothamanga, kosavuta (EP), yomwe imathandiza kumasula minofu yanu.

Dziwani: Mungasinthe masiku kuti mukhale ndi nthawi yanu. Ngati muli otanganidwa tsiku limodzi, ndibwino kusinthitsa tsiku lopuma tsiku lotha.

Pulogalamu Yophatikiza Maphunziro a Marathon

Chinthu chinanso chimene mungaganizire pokonza marathon nthawi yanu ndi kupanga Yasso 800s . Ichi ndi chotchuka pakati pa othamanga omwe akuyesera kukwaniritsa zolinga zinazake.