Maitiro Ekudzidzisa kweHalf Marathon yeVatangi (Uyezve, iyo 12-Svondo Chirongwa)

Zvemukati

• Pace Setting
• Speed ​​Inomhanya + Zvikomo
• Kumhanya Nyore
• Tempo Runs
• Simba Kudzidzisa + Muchinjikwa Kudzidziswa
• Kushanda Kudzoreredza / Mazuva Ekuzorora
• 12-vhiki Half-Marathon Kudzidzira Purogiramu Yevanotanga
• Ongororo ye

Kana iwe ukandibvunza, iyo hafu marathon ndiyo yakakwana nhangemutange. Gumi nenhatu makirogiramu imwe nhambwe yakaoma zvakakwana inotora kuzvipira uye kudzidziswa, asi inosvikika zvakakwana zvekuti chero munhu anogona kuzviita-nechirongwa chakakodzera!—pasina kudzidziswa kunotora hupenyu hwako hwese. Ndosaka hafu yemarathoni iine nhamba yepamusoro yevatori vechikamu (2.1 miriyoni muna 2018 chete, maererano nedata kubva kuRunRepeat uye International Association of Athletics Federations).

Kufunga nezve kusainira mujaho asi usingazive maitiro ekudzidzisa kana hafu marathon?

Iyi 12-vhiki yekudzidziswa chirongwa chakagadziriswa naNike + Mhanya Kochi Jes Woods ndiyeyakagadzirirwa vatangi vehafu marathoners vanomhanya katatu kana kana katatu pavhiki uye paavhareji gumi kana anopfuura mamaira pasvondo.

Ndihwo hunhanho hwakaenzana hwekumhanya — funga nezvazvo sekukwanisa kumhanya maminetsi makumi matatu panguva, katatu kana kana pavhiki. Muurongwa hwese uhwu, unowedzera zvishoma nezvishoma kusvika kumhanya kwemazuva mashanu pasvondo, uku uchivaka kutsungirira, simba, uye kumhanya — zvese zvaunoda kuti 13.1 inzwe kuve nyore. (Kana usati waveko izvozvi, tarisa pasofa-kusvika-hafu marathon yekudzidzira chirongwa panzvimbo.)

Wagadzirira kumhanya? Ona pazasi pechirongwa chinochengeteka uye chinodhindwa, asi ita shuwa kuti uverenge kuburikidza nekuparara kweWoods kwezvikamu zvese zvakakosha zvekudzidzisa kwehafu yemarathon.

Pace Setting

Kunzwisisa mafambiro ako hakusi kwekurova imwe nguva yekupedzisa. Mukudzidziswa kwako kwese, unenge uchimhanya nekumhanya kwakasiyana kuti ushande zvakasiyana-siyana zvekusimba kwako. (Zvakabatana: Zvirinani Kumhanya Nekukurumidza Kana Kumhanya Nguva Yakareba?)

Funga nezvekufamba maererano nekuedza pachiyero che 1 kusvika ku10: Kumhanya kuri nyore kunofanirwa kunzwa senge 3 kana 4 nhanho yekuedza, sekunge iwe unogona kubata hurukuro yakazara pasina kufema zvachose; nhanho yako yehafu yemarathon inofanirwa kuita senge 7, sekunge uchiri kungobvotomoka mutsara uzere asi uchizoda kubata mweya wako mushure; yako 5K nhanho ndeye 9 kunze kwegumi yekuedza nhanho, uye iwe unofanirwa chete kukwanisa kubata izwi pano neapo. Shandisa iri danho chati kuti ubatsire ID yako nhanho kana uchinge wapedza iwo mashandiro muhafu-yemarathon yekudzidzira chirongwa pazasi.

Speed ​​Inomhanya + Zvikomo

Kuti umhanye, unofanirwa kumhanya nekukurumidza. Saka pamazuva ekumhanya, iwe unenge uchinge uchinge uchishanda yako yepamusoro kumhanya-ako 5K uye 10K nhanho. Sei iwo kumhanya kana iwe uchidzidzira hafu marathon? "Funga nezvazvo sekusimudza sirin'i-kana nhanho yako ye5K ikakurumidza, zvese zviri shure zvinokurumidza, zvakare," anotsanangura kudaro Woods.

Uye, FYI, basa remakomo riri muno kwete chete nekuti iri zano rakanaka kuti uzvizive nenzvimbo ine makomo, asi nekuti basa remakomo ibasa rekumhanya mukuhwanda, anodaro Woods. "Iwe hausi kuzove uchimhanya 5K kumhanya pane makumi mapfumbamwe-masekondi anodzokorora, asi zvinonzwa saizvozvo," anodaro. "Saka iwe unowana zvakafanana kuedza pamwe kushoma kumhanya uye kushoma kupwanya pamakumbo." (Uye kune zvakawanda zvikonzero zvinomhanya zvikomo zvakakosha.)

Kumhanya kunofanirwa kutora zvese zvaunazvo. "Apa ndipo patiri kutyora muviri, uye iwe unopedzisa kumhanya kumhanya pane fitness yakaipisisa kupfuura pawatangira," anodaro Woods. Ndiwo matangiro anoita muviri wako kushushikana kwekumhanya mhanya. Ita shuwa kuti yako yekumhanyisa workouts inogara ichisanganisira 10- kusvika 15-maminetsi ekudziya-kumusoro uye kutonhorera-pasi kwekumhanya kuri nyore, zvakare. (Heino rumwe ruzivo nezve kumhanya kunomhanya uye akasiyana marudzi ekumhanyisa interval workouts.)

Misoro kumusoro: Kune imwe fartlek yekurovedza mune ino hafu-marathon yekudzidzira chirongwa. Mushure mekuita kwekudziya, iwe unomhanya 1 mineti pane yako chinangwa kumhanya, wozopora kweminiti rimwe pamarathon nhanho. Ramba uchifananidza kuedza kwako kupora nguva 1: 1 uchishanda kuburikidza nepiramidhi: 1 miniti, 2 maminitsi, 3 maminetsi, 2 maminitsi, 1 miniti. Izvi zvinoreva kuti, panguva yemaminetsi maviri epiramidhi kutenderera, unenge uchimhanya kwemaminetsi maviri, wozozorora kwemaminetsi maviri. Ita izvi kaviri zvachose.

Kumhanya Nyore

Nzira yaunovaka nayo muviri wako kumashure mushure meiyo yekushushikana-inosimudzira kumhanya inomhanya ndeye nyore kumhanya. "Aya akanaka, anononoka mamaira anoita kuti ropa riyerere, izvo zvinokurudzira kupora uye kubvisa kunze kuzvimba, lactic acid, uye izvo zvakaipa zvinhu," anodaro Woods.

Kunyangwe iwe usinga nzwe kupunzika, chengeta ako ari nyore anomhanya sloooow. "Hapana munhu anombomhanya nyore nyore nyore," anodaro Woods. "Chero nguva yaunenge uchiita kuyedza -mhanya, urikubvisa mari kubhangi. Mari inodzosera mari kubhangi ndiyo yakanaka, yakapusa, inononoka kumhanya. Kana tikaramba tichienda nesimba tichimhanya ku nhangemutange, isu tiri muchikwereti; nzira chete yekuvaka kumashure iri nyore mamaira. "

Tempo Runs

Tempo inomhanyisa basa pakubudirira kwako. "Funga nezve mileage yegasi mumota mako - pamwe unogona kuwana mamaira makumi maviri nemashanu pagallon uchityaira uchitenderera guta nekumhanya zvishoma," anotsanangura Woods. "Asi mumugwagwa mukuru, galoni imwe chete yegesi inogona kuwana makiromita makumi matatu kana makumi matatu neshanu pagaloni. Ndizvo zvinoita tempo runs: Uri kuedza kuti uwedzere kushanda nesimba rakaenzana, saka unogona kumhanya nekukurumidza pasina kunzwa sewe. 'tiri kushanda nesimba."

Kuedza kwako kwe tempo kunofanirwa kunge kuri pamusoro pehafu-marathon kuedza. Zvichakubatsira iwe kuwana iyo yemashiripiti yekunongedza poindi pakati pekumhanya madaro mapfupi chaizvo uye kumhanya kureba, kunonoka mamaira.

Simba Kudzidzisa + Muchinjikwa Kudzidziswa

Kuti uwane zvirinani pakumhanya, iwe unofanirwa kuita zvinopfuura kungomhanya, handiti? Kudzidziswa kwesimba kwakakosha kuti uwane kusimba kwese kwese, izvo zvinokubatsira iwe kuva mumhanyi anobudirira (dudziro: hapana kutambisa simba). "Ndiri shasha huru yekurovedza muviri, iyo inokubatsira kuti urambe wakamira kana iwe ukaneta kusvika kumagumo ekumhanya, uye kurovedza muviri kunoshanda kune vamhanyi, semabhiriji egumbo rimwe chete, mapapu anodzokera kumashure, uye kufa kwegumbo rimwe chete," anodaro Matanda. (Iyi Yekupedzisira Simba Workout yeVamhanyi ine zvese zvaunoda.)

Kurovedzera-kurovedza muviri sekushambira kana kuchovha bhasikoro, kune rumwe rutivi, ramba uchivaka simba rako re aerobic, asiwo kuvaka mhasuru kunze kweiyo inoshandiswa pakumhanya uye inowanzoita yakaderera-chimwe chinhu chinonyanya kubatsira muvhiki yatove yakasimba-yepamusoro-mamaira. .

Kushanda Kudzoreredza / Mazuva Ekuzorora

Iwe unofanirwa kupa muviri wako kuzorora-ndipo apo tsandanyama dzako dzine nguva yekuzvigadzirisa uye kusimba. Ita shuwa kuti une zuva rimwe rekuzorora zvakakwana (pachirongwa ichi, Muvhuro kana Zuva 1).

NeChishanu, iwe unozviita. "Pamwe makumbo ako ari kunzwa mushe uye unogona kuenda kunotora maminetsi makumi matatu ekupora izvo zvinokugadzirira zvirinani kumhanya kwako kwenguva refu Mugovera maringe nekuzorora wakarara zuva rese," anodaro Woods. Asi kana makumbo ako arikunzwa kurema uye rave svondo rakasimba, usave gamba. “Chimbozorora, wongoita furo, pamwe enda ku yoga kana kushambira,” anodaro. "Teerera kune muviri wako uye izvo zvingangonzwa zvakanaka. Ingo dzivisa yakasimba-yakasimba kana inorema-huremu simba basa." (Inoenderana: ZVAKANAKA KUSIMUDZA HURE Nepo Marathon Kudzidziswa?)

12-vhiki Half-Marathon Kudzidzira Purogiramu Yevanotanga

Ongororo ye