Lowani Mpikisano! Dongosolo Lanu Lonse la Maphunziro a 10K

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Ngakhale simunadziwone kuti mutha kuchita nawo mpikisano wa 10K, mudzakhala okonzeka kupita kumapeto kwa pulogalamuyi. Adapangira SHAPE wokha mpikisano wothamanga marathon komanso wothandizira masewera Phil Wharton, wolemba nawo Buku la Whartons 'Cardio-Fitness (Zitatu za Rivers Press, 2001), Buku Lamphamvu la Whartons (Times Books, 1999) ndi Bukhu Lakutambasula la Whartons (Times Books, 1996), pulogalamu yamasabata 12 imanyamula zolimbitsa thupi ziwiri kukhala chimodzi.

Mapulani atatu othamanga / othamanga sabata iliyonse amalimbitsa kupirira kwanu kwa cardio kuti muwonetsetse kuti ndinu okonzeka kuthamanga. Bonasi? Mulimbitsa chidaliro mukakhazikitsa zolinga zazing'ono ndikuzikwaniritsa pang'onopang'ono.

Ndi pulogalamu yosavuta kutsatira, mudzawotcha zopatsa mphamvu zambiri, kuwona mphamvu zanu zikuchulukirachulukira, kuchepetsa chiopsezo cha matenda ndipo koposa zonse, mumadzimva bwino. Pitirizani kuwerenga kuti mukhale okonzeka kukonzekera mpikisano!

Cardio Workout

pafupipafupi: Mudzakhala mukuyenda / kuthamanga masiku atatu pa sabata-mwina panja kapena pamalo opondera (paphiri / pamakwerero, yesani wokwera masitepe). Mudzakhalanso mukuchita masewera olimbitsa thupi / mphamvu masiku awiri pa sabata, ndikukhala ndi tsiku limodzi lopuma, choncho yesetsani kudodometsa omwe ali pakati pa masiku anu a cardio.

Pacing: Ngati mukungoyamba kumene, yendani mwachangu mpaka mutha kukonzekera. Ngati kuthamanga kumamveka kovuta, chepetsani mayendedwe anu kapena kuyenda mwamphamvu. Ngati cholinga chanu ndikuyenda 10k, ingolowetsani m'malo mwa nthawi zonse.

Konzekera: Musanayende / kuthamanga, yesetsani kuyambiranso kwa ma glute ndi ma quadriceps, omwe azikulitsa kufalikira kwanu. Tsatirani izi ndikuyenda kosavuta mphindi 5.

Mtima pansi: Pangani ma 3-4 obwereza a glute ndi quadriceps, ndikuwonjezeranso zina ngati muli ndi nthawi.

ZOYENERA: Khalani omasuka! Magulu Abwino Kwambiri a IT Band

Chotsatira: Onani kalendala yanu yolimbitsa thupi ya Cardio

Kalendala Yanu ya Cardio Yamasabata 12

Sabata 1

Tsiku 1: 10 min. kuthamanga kosavuta

Tsiku 2: 12 min. mwa nthawi, kusinthana 1 min. Kuthamanga kosavuta ndi 1 min. kuthamanga kwapakatikati

Tsiku 3: 12 min. kuthamanga kosavuta

Sabata 2

Tsiku 1: 12 min. kuthamanga kosavuta

Tsiku 2: 12 min. mwa nthawi, kusinthana 1 min. Kuthamanga kosavuta ndi 1 min. kuthamanga kwapakatikati

Tsiku 3: 15 min. kuthamanga kosavuta

Sabata 3

Tsiku 1: 15 min. kuthamanga kosavuta

Tsiku 2: 15 min. nthawi, kusinthana 1 min. Kuthamanga kosavuta ndi 1 min. kuthamanga kwapakatikati

Tsiku 3: 17 min. kuthamanga kosavuta

Sabata 4

Tsiku 1: 15 min. ya mapiri / masitepe oyenda, osintha 1 min. kuthamanga pang'ono ndi 1 min. kutsika kosavuta

Tsiku 2: 17 min. kuthamanga kosavuta

Tsiku 3: 20 min. kuthamanga kosavuta

Sabata 5

Tsiku 1: 17 min. ya mapiri / masitepe oyenda, osintha 1 min. kuthamanga pang'ono ndi 1 min. kutsika kosavuta

Tsiku 2: 20 min. kuthamanga mosavuta

Tsiku 3: 25 min. ya nthawi, kusintha 5 min. kuthamanga kosavuta ndi 5 min. kuthamanga pang'ono

Sabata 6

Tsiku 1: 25 min. kuthamanga mosavuta

Tsiku 2:25 min. yapakatikati, kusinthasintha masekondi 30 kuthamanga kosavuta ndi masekondi 30 kuthamanga pang'ono

Tsiku 3: Thamangani a Mpikisano wa 5k! (Makilomita 3.1)

Sabata 7

Tsiku 1: 24 min. kuthamanga pang'ono

Tsiku 2:25 min. mwa nthawi, kusinthana 1 min. kuthamanga kosavuta/1 min. kuthamanga pang'ono / 1 min. kuthamanga mofulumira

Tsiku 3: 35 min. kwa mphindi zingapo, kusinthana 5 min. kuthamanga kosavuta ndi 5 min. kuthamanga kwapakatikati

Sabata la 8

Tsiku 1: 40 min. nthawi, kusinthana 1 min. kuthamanga pang'ono ndi 1 min. kuthamanga mosavuta

Tsiku 2: 35 min. ya mapiri / masitepe oyenda, osinthira 2 min. kuthamanga pang'ono ndi 2 min. zosavuta kuthamanga pansi

Tsiku 3: 40 min. masikono apakati pamizinda / matelefoni: osinthana mbali imodzi (kapena 1 pole mpaka pole) yosavuta ndimayendedwe awiri (kapena mitengo iwiri) mwachangu

Sabata 9

Tsiku 1: 45 min. kuthamanga pang'ono

Tsiku 2: 35 min. wa mapiri / masitepe obwereza, kusinthasintha 2 min. kuthamanga pang'ono ndi 2 min. zosavuta kuthamanga pansi

Tsiku 3: 45 min. wa nthawi yayitali, kusintha 10 min. kuthamanga kwapakati ndi 5 min. kuthamanga mosavuta

Sabata 10

Tsiku 1: 50 min. wa block block/telephone-pole intervals: njira ina yoyendetsa chipika chimodzi (kapena mlongoti) yosavuta ndi midadada 3 (kapena mitengo) mwachangu

Tsiku 2: 45 min. za mapiri / masitepe oyenda, osintha 5 min. kuthamanga pang'ono ndi 5 min. zosavuta kuthamanga pansi

Tsiku 3: 50 min. kuthamanga kwapakatikati

Sabata 11

Tsiku 1: 40 min. wa nthawi yayitali, kusintha 5 min. Kuthamanga kosavuta / 20 min. kuthamanga kwapakatikati/5 min. Kuthamanga kosavuta / 10 min. kuthamanga kwapakatikati

Tsiku 2: 50 min. za mapiri / masitepe oyenda, osintha 5 min. kuthamanga kwapakati ndi 5 min. kutsika kosavuta

Tsiku 3: 50 min. pafupipafupi, kusinthasintha masekondi 30 kuthamanga kosavuta ndi masekondi 30 kuthamanga mwachangu

Sabata la 12

Tsiku 1: 55 min. kuthamanga pang'ono

Tsiku 2: 25 min. posakhalitsa, kusinthana masekondi 30 kuthamanga mosavuta ndi masekondi 30 kuthamanga pang'ono

Tsiku 3: Thamangani mpikisano wa 10k! (6.2 miles)

Chotsatira: Kukonzekera komaliza kwa mpikisano wanu

Pangani Marathon (26.2 miles)

Chitani nthawi: Mufunika miyezi isanu ndi umodzi yophunzitsidwa pang'onopang'ono ndi milungu 6 yozungulira zolinga zazing'ono, mtunda womanga. Pitani patsogolo kuchokera pa pulogalamu yathu ya 10k powonjezera mphindi 5 pakuthamanga kamodzi pa sabata. Pofika sabata la 24, muyenera kukhala mukuthamanga kwa maola awiri pa sabata ziwiri zilizonse. Osamachita nthawi yayitali, kapena mwina simungafike poyambira wathanzi.

Sakanizani kutambasula: Yesetsani kutambasula musanayende / kuthamanga, ndikupita kukatambasula kwambiri komwe thupi lanu lingalole. Izi zithandiza kupewa kuvulala kwamaphunziro ndikuwonjezera magwiridwe antchito.

Phunzitsani pazinthu zofewa: Pamwamba monga udzu, matabwa kapena phula (m'malo mwa simenti) zimachepetsa kuwonongeka ndi kung'ambika pamamfundo.

Mverani thupi lanu: Pezani mpumulo wambiri. Musaope kuchepetsa kuyenda kwanu mukatopa. Ngati mukumva kuti simukuchira pa maphunziro anu, bwererani kwa sabata imodzi kapena ziwiri mpaka mutayambanso kulimba.

Sangalalani ndi izi: Yang'anani pa tsiku la mpikisano, koma musaiwale kusangalala ndi maphunziro a tsiku ndi tsiku.

Wonjezerani: Idyani ngakhale mopatsa thanzi komanso imwani kwambiri. Zakumwa zamasewera ndizabwino pazochitika zomwe zimatenga mphindi 60 kapena kupitilira apo, zimapatsa chakudya, ma electrolyte ndi madzimadzi. Ganizirani ma ola 4-6 pamphindi 15-20, mu mpikisano wonse. Onetsetsani kuti mwadya zoyenera zakudya zokonzedweratu lisanafike tsiku lalikulu.

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