Gawo 10 la Sabata-Marathon Training Program

Zamkati

• Onaninso za

Takulandilani ku pulogalamu yanu yophunzitsira ya theka la marathon kuchokera ku New York Road Runners! Kaya cholinga chanu chikugunda kwakanthawi kapena kuti mumalize, pulogalamuyi idapangidwa kuti ikuphunzitseni ndikukulimbikitsani kuti mumalize theka-marathon. Kuthamanga kumatha kukhala kochulukirapo kuposa kuchita masewera olimbitsa thupi, ndipo pamasabata 10 otsatirawa, mumapeza mwayi wa 50-60 wochitira izi. (Tsatirani @ AliOnTheRun1, MaonekedweWolemba maphunziro othamanga, pomwe akugwiritsa ntchito njirayi kuphunzitsira Brooklyn Half!)

Dongosolo laling'onoli linapangidwira moyo wothamanga woganiza bwino, ana, ndi zina zotero, ndi chikhumbo chodzipangira okha (Othamanga pafupipafupi angafune kuyesa Mapulani a Maphunziro a Half-Marathon a 12-Week m'malo mwake.) Timazindikira kuti simukufuna kusiya zinthu zonse m'moyo wanu kuti muthe kuthamanga kapena kuchita masewera olimbitsa thupi, chifukwa chake ndondomekoyi idapangidwa ndi izi m'malingaliro. Zindikirani kuti kugogomezera kwanu kwakukulu mu sabata yoyamba ya maphunziroyi ndikuphunzira mayendedwe anu ophunzitsira ndi kuyesetsa kwanu kosiyanasiyana. Kuthamanga koyenera ndikofunikira pakuphunzitsidwa mwanzeru komanso kupewa kuvulala.

Za kuthamanga:

Kuthamanga pafupipafupi apanga kuchuluka kwanu kwakanthawi kothamangira theka-marathon, chifukwa chake musaganize kuti kuthamanga uku ndikungowononga nthawi. Amakhala ndi cholinga monga masiku olimbitsira thupi. Kuthamanga pa liwiro loyenera ndikofunikira kuti mupeze zolimbitsa thupi osati kutopa kwambiri. Kwa milungu ingapo yoyambirira yamaphunziro, malingaliro athu ndikuti muziyenda pang'onopang'ono pang'onopang'ono pazomwe mwapatsidwa, ndipo mukayamba kukhala oyenera pulogalamuyi, mudzayamba kuthamanga mwachangu pamiyeso yomwe akufunidwa. Ndicho chifukwa chake tapanga maulendo othamanga. Mayendedwe anu adzasinthanso pang'ono sabata ndi sabata kutengera cholinga chophunzitsira sabata imeneyo. Ndikwabwino kukhala mkati mwamayendedwe awa chifukwa adasinthidwa malinga ndi maphunziro anu ndi mbiri yanu yothamanga! Pamene mukupita mu pulogalamuyi, yesani kudziwa mayendedwe abwino kwambiri kuchokera pamndandanda womwe waperekedwa. Kuthamanga uku kuyenera kukhala 6 mwa 10 pamlingo womwe mukuwunika.

Mu fayilo ya Kuthamanga Nthawi Zonse AYF (Monga Mukumvera), Mumasiya wotchi ndikukhala ndi nkhawa ndikuthamanga chifukwa mumakonda kuthamanga, osati chifukwa choti mumachita masewera olimbitsa thupi.

Fartlek Akuthamanga adapangidwa kuti ajabule kulimbitsa thupi mwachangu. Izi zimakuthandizani kuti mugwire ntchito yothamanga mukamayang'anabe kupirira kwa theka la marathon. Kuchita masewera olimbitsa thupi kumeneku ndi kovuta chifukwa thupi lanu liyenera kuchira pakati pa magawo othamanga pamene mukuthamanga. Ndikofunikira kuphunzitsa thupi kuti lithandizenso kupeza bwino. Izi zidzalola kuti thupi lanu likhale logwira ntchito bwino, zomwe zidzapangitsa kuti theka la marathon liwoneke mosavuta ndikukulolani kuti mukhalebe kwautali.

Masiku Flex sinthani kuthamanga kwanu ndi gawo lophunzitsira kapena tsiku lopuma. Magawo ophunzitsira pamtengowo nawonso amalimbitsa thupi, zomwe zikutanthauza kuti magawo omwe ali panjinga amatha kukuthandizani nthawi yayitali. Aliyense amayankha mosiyana, chifukwa chake ndizovuta kudziwa momwe zingakhalire, ngati zilipo, kuti zomwe mungachite pa Flex Days zidzakhala ndi nthawi yanu yamtunda. Musaganize kuti ndichinthu choipa kutenga masiku awiri (makamaka popeza mwakhala mukuyenda masiku ochepera asanu ndi limodzi pa sabata pakadali pano; malingaliro athu ndikuchoka)! Ngati mukuchita masewera olimbitsa thupi, pitani kwa mphindi 56-60 pafupifupi mulingo womwewo. Ngati mwasankha kunyamuka, ndiye kuti musapange zomwe mwaphonya masiku anu otsalawo. Tsopano muthamanga ma 37 mamaili sabata ino.

Nthawi yayitali: Pa nthawi yonse ya maphunzirowa, tikhala tikuphatikiza kuthamanga kothamanga mkati mwa Long Run yanu. (Limbikitsani kuthamanga kwanu ndi Nyimbo 10 Zophunzitsira za Marathon kuti Mukhazikitse Mayendedwe Anu.)

Zolimbitsa thupi za tempo ali okhazikika-othamanga mosalekeza-ngati theka marathon. Kukhazikika kumatanthauza kuti tikufuna kuyendetsa bwino nthawi yathu komanso kuyesetsa kwathu. Mukamaliza gawo lanu la tempo yolimbitsa thupi ndikumva ngati simungathe kuthamanga sitepe ina, ndiye kuti mwathamanga kwambiri.

Kuthamanga kosavutaali choncho, abwino komanso omasuka. Pewani izi pamalo ofewa ngati zingatheke ndipo musayende bwino! Chimodzi mwazolakwika zodziwika bwino za othamanga sichikhala chophweka pamathamanga awa. Izi zimadziwika ngati kulakwitsa kwamaphunziro. Kulakwitsa kwamaphunziro ndiye chifukwa chachikulu chomwe chimayambitsa kuvulala kothamanga. Kuthamanga kulikonse kumakhala ndi cholinga ndipo lero ndikuthandizira kuti mwendo wanu ubwezeretse powonjezera magazi kutuluka m'minyewa yanu. Khalani anzeru ndipo musavutike. (Pewani kuvulala pomanga thupi lothandizira lothandizira ndi Strength Workout for Runners.)

Patsiku la mpikisano, muli ndi zinthu zambiri zomwe mumazilamulira. Mutha kukhala okonzeka, mutha kudziwa maphunzirowa ndi malo ake, mutha kudziwa mayendedwe anu, mutha kudziwa njira yanu, mutha kuvala zovala zoyenera nyengo, mndandanda umapitilira. Koma zomwe simudzadziwa ndi zomwe mudzamve pamakilomita 13.1 otsatira. Ndicho chisangalalo ndi chifukwa cha agulugufe amenewo m'mawa wothamanga. Tikukhulupirira kuti ndi pulani iyi, mupita kumayendedwe ndikutsimikiza kuti ndinu othamanga mwanzeru kuposa masewera 10 apitawa.

Tsitsani mapulani a New York Road Runners' masabata 10 a Half-Marathon apa

Onaninso za