Qeqesha iHalf-Marathon emavikini angu-8

-Delile

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Uma ungumgijimi onesipiliyoni onamasonto angu-8 noma ngaphezulu ukuze uziqeqeshe ngaphambi komjaho wakho, landela lolu hlelo lokugijima ukuze uthuthukise isikhathi sakho somjaho. Lolu hlelo lungakusiza ulungiselele ukuphula wonke ama-PR wakho owedlule njengoba weqa umugqa wokuqeda.

I-5K Pace Interval Run: Zifudumeze ngokugijima okulula kwemizuzu engu-10 kuye kwengu-15. Qalisa inani lezikhathi ozinikeziwe lilandelwe izikhathi zokuphumula ezihambisanayo (RI). Phola ngokugijima okulula okuyimizuzu eyi-10.

Umgqumeni Uyaphinda: Zifudumeze ngokugijima okulula okuyimizuzu eyi-10 kuya kweyi-15. Qalisa igquma (okungenani amaphesenti ayi-6 athambekele ku-treadmill) amasekhondi angama-90 ku-hard run (80 to 90 percent max max effort). Jog noma wehle umqansi. Phola ngokugijima okulula okuyimizuzu eyi-10.

I-Tempo Run: Zifudumele ngemizuzu eyi-10 kuya kwengu-15 yokugijima okulula. Qalisa isikhathi esinikeziwe ngesivinini esingu-10K. Phola ngokugijima okulula okuyimizuzu eyi-10.

CP: Ijubane lengxoxo. Gijimani ngesivinini esilula lapho ozokwazi khona ukubamba ingxoxo.

Isitimela esiphambanayo: Imizuzu engama-30 kuye kwengama-45 yokuzivocavoca kwe-aerobic ngaphandle kokugijima, okungukuthi, ukuhamba ngebhayisikili, ukubhukuda, i-elliptical, ukugibela izitezi, noma ukugwedla.

Ukuqeqeshwa kwamandla: Qedela amasekethe alandelayo wokuzivocavoca umzimba okuphelele.

Isifunda 1: Qedela izikhathi ezintathu, bese udlulela kusifunda esilandelayo.

Ama-squats: 12-15 reps (isisindo somzimba noma isisindo kuye ngezinga lokufaneleka)

I-Pushups: i-15-20 reps

Imigqa Emile: 15-20 reps

Ipulangwe: imizuzwana engama-30

Umjikelezo 2: Qedela kathathu.

AmaLunges okuhamba: ama-reps angama-20 (isisindo somzimba noma isisindo kuye ngezinga lokuqina)

I-Pull-Ups: 12-15 reps (isisindo somzimba noma ukusizwa kuye ngezinga lokufaneleka)

IMedicine Ball Reverse Woodchops: 12-15 ibuyela ngakunye

I-Side Plank: imizuzwana engu-30 ohlangothini ngalunye

Ukufinyelela Komlenze Owodwa: ama-reps angu-15

Landa uhlelo lwakho lokuqeqeshwa lwe-half-marathon lwamaviki angu-8 lapha

(Uma uphrinta uhlelo, qiniseka ukusebenzisa ukwakheka kwezwe ngesisombululo esihle kakhulu.)

Buyekeza kwe-