Dzidzisa kweHalf-Marathon mumavhiki masere

Zvemukati

• Ongororo ye

Kana iwe uri mumhanyi ane ruzivo nemavhiki masere kana kupfuura kuti udzidzise pamberi pemujaho wako, tevera ino inomhanya purogiramu yekuvandudza yako nhangemutange nguva. Iri zano rinogona kukubatsira kugadzirira kutyora ako ese ePR maapo paunoyambuka tambo.

5K Pace Interval Run: Dziyirai nekumhanya kwemaminetsi gumi kusvika gumi nemashanu. Mhanya iyo yakatarwa nhamba yezvikamu inoteverwa neinoenderana inozorora nguva (RI). Kupora pasi nemaminetsi gumi-nyore kumhanya.

Chikomo Chinodzokorora: Dziyirai nekumhanya kwemaminetsi gumi kusvika gumi nemashanu. Mhanya uchikwira chikomo (inenge 6 muzana inorerekera pane inotsika) kwemasekonzi makumi mapfumbamwe panguva yakaoma (80 kusvika 90 muzana max kuedza). Jog kana kufamba uchidzika. Kupora pasi nemaminetsi gumi-nyore kumhanya.

Tempo Run: Dziyirai nekumhanya kwemaminetsi gumi kusvika gumi nemashanu. Mhanya iyo yakapihwa nguva pane 10K kumhanya. Kupora pasi nemaminetsi gumi-nyore kumhanya.

CP: Nhanho yekukurukurirana. Mhanyai nhanho iri nyore uko iwe waizokwanisa kubata hurukuro.

Muchinjikwa Chitima: 30 kusvika kumaminetsi makumi mashanu ekurovedza muviri kunze kwekumhanya, kureva kuchovha bhasikoro, kushambira, elliptical, kukwira masitepisi, kana kukwasva.

Simba Kudzidzisa: Pedzisa maseketi anotevera eiyo yakazara-muviri simba kusimbisa muviri.

Dunhu 1: Pedzisa katatu kuburikidza, wozoenda kudunhu rinotevera.

Squats: 12-15 reps (bodyweight kana kuyerwa zvichienderana nehutano hwehutano)

Pushups: 15-20 reps

Kumira Mitsara: 15-20 reps

Plank: 30 masekondi

Dunhu 2: Pedzisa katatu kusvika.

Kufamba Lunges: 20 reps (huremu hwemuviri kana huremu zvichienderana nehuwandu hwekusimba)

Dhonza-Ups: 12-15 reps (uremu hwemuviri kana kubatsirwa zvichienderana nehutano hwehutano)

Medicine Ball Reverse Woodchops: 12-15 inodzosera yega nzira

Side Plank: 30 masekondi rimwe divi

Rimwe-Gumbo Rega: 15 reps

Dhawunirodha yako 8-vhiki hafu-marathon chirongwa chekudzidzisa pano

(Kana iwe uchidhinda chirongwa ichi, ita shuwa kushandisa maratidziro emamiriro ekugadzirisa zvakanyanya.)

Ongororo ye