Kodi mukuyang'ana pulogalamu yathunthu yophunzitsira ya half marathon? Nkhaniyi imakupatsirani zidziwitso zonse zomwe mukufuna komanso maulalo omwe angakufikitseni komwe mudzatengere maphunzirowa posachedwa.
Chisangalalo cha theka la marathon nthawi zambiri chimakhala chofanana ndi marathon-kupatula kuti muyenera kupita kunyumba molawirira. Kuphatikiza apo, mutha kugwiritsa ntchito theka la marathon ngati gawo la maphunziro a pambuyo pa mpikisano. Kudziwa kutalika komwe mwakhala pakati pa mpikisano kungakupatseni lingaliro labwino la zomwe zimachitika mukathamanga marathon onse.
Ichi ndichifukwa chake chiwerengero cha anthu omwe akuthamanga theka la marathons tsopano ndi oposa kanayi kuposa marathons onse.
Kuti mukonzekere maphunziro anu a half marathon, dinani ulalo umodzi womwe ukuyenda nawo mulingo uliwonse wamaphunziro ndikuyamba maphunziro anu posachedwa. Kuti mudziwe zambiri za malangizo ndi zina maphunziro ndi malingaliro ndi njira zophunzitsira, chonde lingalirani zolembetsa ku imodzi mwamapulogalamu ophunzitsira, omwe akupezeka kudzera pamalumikizidwe omwe aperekedwa pambuyo pa kukhazikitsidwa kwa pulogalamu yamaphunziro amtundu uliwonse kwa theka la marathon m'nkhaniyi.
Kwa masabata khumi ndi awiri, ndikutumizirani maimelo atsiku ndi tsiku ndikukuuzani momwe mungaphunzitsire. Lingaliraninso zopezera buku langa laposachedwa, Hal Higdon's Half Marathon Training, lopezeka kuchokera ku Human Kinetics.
Choncho mangani nsapato zanu zothamanga. Yakwana nthawi yoti muyambe kuchita masewera olimbitsa thupi a half marathon.
Mukatsatira ulalo womwe uli pansi pa gawo lililonse la maphunziro a theka la marathon mudzafunika kuchitapo kanthu ndipo mukatero, mudzalandira imelo yatsiku ndi tsiku yomwe ingakutsogolereni pazomwe muyenera kuchita.
Kodi nchifukwa ninji munthu ayenera kutsatira pulogalamu yophunzitsira ya theka la marathon?
Sean Tait ndi mphunzitsi wothamanga; adalongosola kuti ndondomeko yoyenera yophunzitsira ndondomeko ya theka la marathon idzakuthandizani kuphunzitsa mbali zonse zaumwini zomwe zidzasonkhanitsidwe pamodzi pa tsiku la mpikisano. Ndondomeko yokonzedwa bwino ndi njira yabwino yomaliza maphunziro osiyanasiyana mkati mwa sabata, popanda kuika thupi lanu pachiwopsezo chovulala kapena kupitirira.
Kumbukirani, palibe kupambana mu tsiku limodzi, koma kupambana mosalekeza pakapita nthawi. Maphunziro onse amaganiziridwa pokhazikitsa ndondomeko, osati zomwe muyenera kuchita tsikulo. Mwachitsanzo, ngati simuthamanga mophweka mosavuta, thupi lanu silidzakhala ndi nthawi yoti mubwerere ku maphunziro apamwamba omwe munachita kale, zomwe zingawonjezere chiopsezo chanu cha kuvulala.
Momwe mungathanirane ndi kuvulala panthawi yamaphunziro a theka la marathon
"Osathamanga mutavulazidwa kapena kuvulala", mphunzitsi wothamanga Paddy McGrath adalongosola- "Ndi bwino kuthetsa dongosolo lanu la maphunziro bwinobwino mutaphonya sabata imodzi kapena ziwiri kusiyana ndi kumaliza maphunziro onse koma kukhala opanda thanzi pamasewera." Malinga ndi nthawi yovulazidwa. , Maphunziro odutsa pamtunda sangathe kukakamiza malo omwe akhudzidwa (monga kusambira, kuthamanga kwa madzi, kapena kupalasa njinga). Mwanjira imeneyi, mutha kukhala athanzi ngakhale simukuthamanga.
- Ngati simungathe kuthamanga kwa sabata imodzi: Dumphani sabata imeneyo, ndiyeno ingotengani ndondomeko ya sabata yotsatira
- Ngati simungathe kuthamanga kwa milungu iwiri: Bwerezani maphunziro a sabata yapitayi ndikupitiriza kuchokera kumeneko-kumbukirani kuti simungathe kufika pamtunda wofanana ndi munthu amene amatsatira ndondomekoyi mosadodometsedwa.
- Ngati simungathe kuthamanga kwa milungu itatu: Lumphaninso kwa masabata awiri, mwinanso masabata atatu, chifukwa mudzakhala mutataya thanzi lanu.
- Ngati simungathe kuthamanga kwa masabata anayi kapena kuposerapo: Kungakhale kwanzeru kusintha zolinga zanu mwa kukhala ndi cholinga chocheperako.
Zomwe oyamba ayenera kuchita
Oyamba kumene omwe akufuna kudziyika okha mu theka la marathon ali ndi zambiri zoti achite.
Ayenera kukhala ndi mphamvu zothamanga makilomita 13.1 (popanda kuchita masewera olimbitsa thupi kwambiri kapena kuvulala), azitha kuyendetsa bwino ntchito za tsiku la mpikisano watsopano, ndikuphunzira momwe angagwiritsire ntchito maola ochuluka a khama-poyesa kukumbukira kuti zonsezo ziyenera kukhala zosangalatsa.
Poganizira zofunikira izi, ochita masewera ambiri adayenda kutali ndi ulemu wathanzi womwe umakhala wodetsa nkhawa - izi ndizopindulitsa. "Ndiwochita mantha chifukwa ambiri aiwo sanathamangirepo 13.1 pamaphunziro ndi mipikisano," atero a Jenny Hadfield, wolemba nawo "Run for Mortals."
Mwamwayi, mphothozo zimaposa zovutazo. Anati: "Ambiri ongoyamba kumene amapeza kuti kuthamanga theka kumasintha miyoyo yawo." "Sanaganizepo kuti angapite patali kwambiri."
Yambani tsopano!
Janet Hamilton, mphunzitsi wothamanga komanso katswiri wazolimbitsa thupi (runningstrong.com) adati: “Awa ndi mayeso omwe simungawapanikizike. "Pa mtunda woterewu, muyenera kugwira ntchito yofunikira."
Gwirani ntchito pang'onopang'ono
Mukufuna kumaliza kuthamanga kwambiri momasuka, liwiro loyankhulana ndikukhala achangu komanso ofunitsitsa kuthamanga mtunda wina kumapeto kwa kuthamanga kulikonse. Cholakwika chachikulu chomwe woyambitsa amapanga ndikuthamanga kwambiri, mofulumira kwambiri - ichi ndi chinsinsi cha kuvulala, kutaya chilimbikitso ndi kutopa. Hamilton adati: "Ngati mukupuma kapena kumva kupweteka kumapeto kwa kuthamanga, zikutanthauza kuti mukuthamanga kwambiri."
Menyani mapiri
Kugwira ntchito m'mapiri kungagwiritse ntchito miyendo yanu ndi mapapu anu. Hamilton adati sitepe yoyamba ndikuphatikiza mapiri omwe amatenga masekondi 60 kuti akwere. Mukamaphunzitsa, mapiri a 60-sekondi amenewo amakhala osavuta, ovuta komanso otalikirapo komanso / kapena mapiri ataliatali.
Mu pulogalamu yophunzitsira ya theka la marathon pansipa, pankhani ya maphunziro a mapiri, yesani kukonzekera njira yamapiri yomwe ingaphatikizepo kukwera m'malo mothamanga ndi kutsika mailosi paphiri!
Samalani thupi lanu
Katswiri wochita masewera olimbitsa thupi Adam St Pierre adanena kuti pokankhira thupi kutali kapena mofulumira, padzakhala kupweteka pang'ono kwa minofu, makamaka mu ng'ombe, quadriceps ndi hamstrings. Akuti zidzatenga masiku awiri kuti achire ku masewera olimbitsa thupi. Ngati mukumva ululu pa tsiku lachitatu, chonde mupumulenso. Kupweteka komwe kumadutsa masiku anayi kapena asanu kuyenera kuyang'aniridwa ndi dokotala.
Konzani molawirira tsiku la mpikisano
Nkhawa si zachilendo. Mutha kukhazika mtima pansi m'mimba mwanu poyang'ana zomwe zikuchitika pa tsiku la machesi: tsatirani zakudya zanu komanso dongosolo la hydration mosamala, fika pamalowo panthawi yake ndi zida zoyenera, ndikumakumana ndi anzanu.
Mfuti yoti ayambitse mpikisanoyo ikawombera, Hadfield adalangiza wothamanga watsopanoyo kuti azitha kuwongolera chikhumbo chothamanga kuyambira pachiyambi ndikuyamba pang'onopang'ono, ndikuwongolera kugawikana koyipa-kuthamanga pang'onopang'ono mu theka loyamba kuposa theka lachiwiri. Kangome kameneka kamakupangitsani kuti muzitha kulamulira.
Mndandanda wa Mapulogalamu Onse a Half Marathon Training
Tsopano tafika ku gawo lofunika kwambiri la nkhaniyi lomwe ndilolemba, kukambirana ndi kupereka mwayi wolumikizana ndi mapulogalamu onse ophunzirira theka la marathon.
Maphunzirowa adalembedwa momveka bwino molingana ndi milingo, izi ndicholinga choti zisakhale zosavuta kuti musankhe pulogalamu yophunzitsira yomwe ingakugwirizane ndi msinkhu wanu.
Novice 1 Training Program for the Half Marathon
Pulogalamu yophunzitsira ya Novice 1 ya theka la marathon imapangidwira oyamba kumene omwe akufuna kukonzekera mpikisano woyamba wamakilomita 13.1. Ngati mudathamangapo theka kapena marathons angapo kale, mungafune kuyang'ana pulogalamu ya Novice 2, yomwe yakonzedwa m'njira yomwe ingagwirizane ndi othamanga odziwa zambiri.
Ngati ndinu othamanga koyamba ndiye kuti pulogalamuyi ndi pulogalamu yophunzitsira theka la marathon kwa inu. Posankha theka la marathon, nthawi zonse, mukusankha mtunda wothamanga kwambiri ku United States. Malinga ndi ziwerengero za Running USA an American Running Association, othamanga 2 miliyoni adachita nawo theka la marathon chaka chatha.
Izi zikuwirikiza kanayi kuchuluka kwa anthu 500,000 omwe adachita nawo mpikisano wathunthu. Ngati cholinga chanu chautali wautali ndi makilomita 26.2, ndiye kuti mpikisano wamakilomita 13.1 ndi poyambira bwino. Kapena, ngati mtunda wa 13.1 ndi wokwanira ndipo simukufuna kufika 26.2 (makamaka pakadali pano), ndiye kuti mwapeza imodzi mwamapulogalamu ophunzirira bwino kwambiri pa half marathon. Ngati mutha kumaliza mtunda wofunikira wa 3 mpaka 4 mailosi mu sabata 1, dongosololi lidzakukonzekeretsani kwa sabata 13.1 yothamanga sabata 12 isanathe.
Novice 2 Training Program for the Half Marathon
Half Marathon Novice 2 pulogalamu yophunzitsira ya theka la marathon imadzaza kusiyana pakati pa mapulogalamu a novice 1 theka la marathon ndi pulogalamu yapakatikati. Novice 1 ndi maphunziro opangira oyamba kumene. Awa ndi othamanga atsopano omwe angoyamba kumene maphunziro.
Pulogalamu Yapakatikati imapindulitsa othamanga odziwa zambiri omwe atenga nawo gawo mu marathon angapo kapena / kapena marathon athunthu. Unikaninso mapulogalamu onse atatu ophunzitsira a half marathon musanasankhe kuti muwone gulu lomwe mukuyenera kukhala nalo.
Dongosolo la Novice 2 theka la marathon ili ndi lofanana kwambiri ndi dongosolo lonse la Novice 2 la marathon. The akafuna maphunziro ndi pafupifupi chimodzimodzi. Lachisanu ndi Lolemba ndi masiku opumula ochita masewera olimbitsa thupi kumapeto kwa sabata: kuthamanga mtunda wautali Loweruka ndi masewera olimbitsa thupi Lamlungu. Zochita zapakati pa sabata Lachiwiri, Lachitatu, ndi Lachinayi zimatsata njira yofanana ndi dongosolo la oyambira.
Kusiyana kwakukulu pakati pa mapulogalamu ophunzitsira a Novice 1 ndi Novice 2 a theka la marathon ndikuti omalizawo amatchula ena kuthamanga mothamanga pakati pa sabata. Ngati mutsatira ulalo womwe uli pansipa ndikulembetsa pulogalamuyi - tsiku lililonse mudzalandira imelo yokuuzani zomwe muyenera kuthamanga tsikulo ndikupereka malangizo ophunzitsira. Maphunziro a theka la marathon sizinakhalepo zosavuta.
Pulogalamu Yophunzitsira Yapakati 1 ya Half Marathon
Maphunziro apakati apakati a 1 kwa theka la marathon amadziwika ndi maulendo okhazikika, aatali komanso aifupi. Pakatikati 1 ndi pulogalamu yozikidwa pa kupirira; Intermediate 2 ndi pulogalamu yozikidwa pa liwiro. Ma projekiti awiri apakatikati awa amakhala mu chilengedwe chofanana ndi zovuta zomwezo, koma njira zophunzitsira ndizosiyana pang'ono.
Iwo ndi mbali ya mayendedwe omveka a mtunda wa theka la marathon kuchokera koyambira kupita kukatikati mpaka kutsogola. Musanayambe maphunzirowa kwa theka la marathon, yang'anani pa Intermediate 2 ndiyeno Novice 2. Onetsetsani kuti mwasankha pulogalamu yoyenera pamlingo wanu wa luso. Ngati muli ndi mafunso, chonde sankhani mbali yosavuta.
Pezani maphunziro oyenerera kuti mufike kumapeto kwa mpikisano ndi kumwetulira kwakukulu pankhope panu.
Pulogalamu yapakati 2
Kusiyana kwakukulu pakati pa maphunziro a Intermediate 1 Half Marathon ndi Intermediate 2 ndikuti Intermediate 2 ili ndi tsiku limodzi la maphunziro othamanga.
Pulogalamu yophunzitsira yapakati pa 1 ndi 2 ya theka la marathon imakhala yofanana wina ndi mnzake m'magawo osiyanasiyana m'chilengedwe, monga Earth 1 ndi Earth 2 m'mabuku azithunzithunzi. Lolemba limagwiritsidwa ntchito pophunzitsa anthu pamtanda, kuyambira mphindi 30 ndikufika pachimake cha ola limodzi pa sabata 1, sabata imodzi isanachitike theka la marathon.
Lachiwiri ndi Lachinayi ndi masiku omwe simuyenera kuchita zambiri: 3-5 miles. Pakati pa Lachitatu, mumachita masewera olimbitsa thupi, kuthamanga mosinthasintha komwe kumaphatikizapo maphunziro a tempo ndi kapitawo panjanjiyo. Lachisanu ndi tsiku lopuma. Loweruka, padzakhala maulendo angapo. Lamlungu, padzakhala kuthamanga mtunda wautali, kuyambira makilomita 5 ndikufika pachimake cha makilomita 12 pa sabata lisanafike tsiku la theka la marathon.
Palibe kukayika kuti Half Intermediate 2 ndi ya othamanga odziwa zambiri: omwe asiya mizu yawo ya novice ndipo akufuna kuwongolera pakuchita kwawo pafupipafupi.
Pulogalamu Yapamwamba
Maphunziro apamwambawa a theka la marathon ndi oyenera othamanga odziwa zambiri: anthu omwe amatenga nawo mbali mu mpikisano wa 5K, 10K, theka la marathon kapena ngakhale mipikisano ya marathon ndipo akufuna kuwongolera momwe amagwirira ntchito.
Mukalembetsa maphunzirowa mudzalandira imelo tsiku lililonse ndikukuuzani zomwe mukuchita ndikukupatsani malangizo okhudza maphunziro amtunduwu.
Pafupi ndi Half Marathon 3 (HM3) Program
Iyi ndi pulogalamu ya Half Marathon 3 Training kapena HM3. Iyi ndi imodzi mwamapulogalamu ophunzitsira atsopano omwe amapangidwa ndi maphunziro a half marathon. Idapangidwa kuti igwirizane ndi pulani ya Marathon 3, yomwe imakhala ndi masiku atatu othamanga pa sabata ndi masiku awiri ophunzitsidwa modutsa.
Imazindikira kuti si onse othamanga omwe angathe kupirira masiku 4, 5, 6 pa sabata, makamaka masiku 7 akuthamanga. Tonse ndife osiyana ndipo timapambana m'njira zosiyanasiyana. HM3 imakhala kwa masabata 12 ndipo ndi ya theka la marathon omwe mwasankha. Mukalembetsa ku HM3, onetsetsani kuti mwakhazikitsa tsiku lomaliza kuti maphunziro onse akhale oyenera masewera omwe mukufuna.
Lolemba la HM3 nthawi zonse ndi tsiku lopuma, ndipo mutha kuchira kuchokera kumaphunziro ovuta kumapeto kwa sabata. Mu pulogalamu yophunzitsira iyi kwa theka la marathon, Lachiwiri ndi Lachinayi amapangidwira masiku othamanga mosavuta; zimachitika makamaka pamlingo wokambitsirana.
Pakati pa Lachitatu, mumachita masewera olimbitsa thupi. Maphunziro otchuka kwambiri pa mtanda ndi masewera olimbitsa thupi, monga kupalasa njinga, kuyenda ndi kusambira. Lachisanu ndi tsiku lina lopuma, mtunda wautali ukuyenda Loweruka komanso kuphunzitsidwa Lamlungu, koma kuti mumve zambiri, mutha kusintha magawo ophunzitsira awa.
Pulogalamu ya Walkers
Iyi ndi pulogalamu yophunzitsira ya theka la marathon yopangidwira oyenda kuti aphunzitse theka la marathon (makilomita 13.1). Ngati mukukonzekera kuthamanga theka la marathon m'malo moyenda, yang'anani imodzi mwa mapulogalamu ena opangidwira mtunda uwu kwa othamanga. Mudzalandira maimelo tsiku lililonse akukuuzani momwe mungaphunzitsire ndikupereka malangizo okhudza maphunzirowo.
Siyani Mumakonda