Ahakoa te kino kino, nga mahinga mahi, me etahi atu mea e akiaki ana ia koe i runga i te rota mo te nuinga o to whakangungu, ka taea ki te whakangungu i roto i te whare mo te mahi 5K kaha. Ko tenei mahere 5K (tirohia i raro nei) kua hoahoa mo nga kaitono 5K ka mahi i te nuinga o nga mahi whakangungu ranei i runga i te taputapu. Ahakoa kaore koe e whakangungu mo te 5K, ko tenei mahere he huarahi ngahau me te akiaki ki te whakangungu i roto i nga marama e tino mahana wera ranei.
Me haere tonu koe mo te 10 maero i te wiki kia timata ai i tenei waarangi-wiki. (Ki te mea he kaiwhaihau koe e hiahia ana ki te oma i te 5K e ono wiki te roa, whakamahia tenei Kaupapa Akoranga Ahuinga 5-Kaupapa 5K . Ki te mea he kaiwhairangi koe, whakamahia tenei 4-Week Advanced 5K Training Schedule ). 'he mea tino hou ki te rerenga tere, tirohia enei tohutohu mo te rere o te ropu .
Kei roto i tenei raupapa 5K etahi momo mahi rerekē ka whakauruhia i roto i te whakangungu, kia kore ai e raruraru i te mahinga o te taraiwa. Ka taea e koe te neke atu i nga mahinga ki te whakarite i to raupapa whaiaro, engari ka ngana kia kaua e mahi i te waahanga roa roa ranei 2 ra i te rarangi.
Anei nga whakaahua mo nga momo takirua ka whakahaerehia e koe i te wa o to whakangungu 5K:
- E korero ana a Hill: Ko nga mahi a te papa he mea ngawari ki te whakamahere i runga i te taputapu no te mea ka taea e koe te whakahaere i te paku me te tawhiti o to pukepuke. Ahakoa kei te haere koe i te 5K paari, ka whai hua koe i nga mahi whakangungu pukepuke , no te mea ka awhina koe ki te whakapakari i te kaha, te tere, me te maia. Ki te mahi i tetahi mahi mo te taunga o te puke, i muri i te whakamahana, whakanui ake i to tautuhi mo te wa kua whakaritea, ka hoki mai mo te waahanga kua tohuhia. Whakahokia nga pukepuke / whakaora mo te moni kua tohua.
- Nga waahanga: Ka timata me te 5-meneti te neke haere ranei. Whakaritea te tere ki te kaha o te kaha (te manawa kaha) mo te 30 hēkona. Whakahokia ki te 90 hēkona o te whakawhitiwhiti māmā. Whakahokihia nga waahi waahi / wahanga whakaora mo te tau kua tohua (8x, 9x, etc.) Whakaotihia me te 5-meneti te roa i te waahanga tere-tewari ngawari ranei te haere. Whakauruhia he peera e pai ana mo enei mahi, no te mea ka timata pea koe ki te riri i te tere!
- Nga mahi whakangungu rakau: I muri i te mahana-5 meneti, rere i to angitu 5K whakataetae whakataetae mo te 1 meneti, whakaora 1 meneti; rere angitu 2 meneti, ora 2 meneti; rere ki te 3 meneti, ka ora 3 meneti, tae noa ki te "top" o te tara. Na ka mahi i to ara ki te hoki ki raro i te "pyramid" ka rere 3 meneti, ka hoki mai i nga meneti 3, me era atu. Whakamutua te whakangungu me te whanui-a-5-meneti.
- He Runanga Nui (LR) me te Waea Whakangungu (EP) E rere ana: Kaore koe e whakangungu mo te mahi roa roa, engari he roa te tere, me te tere o te tere tere ka awhina ia koe ki te whakawhanake i to hinengaro, he mea nui ki te whakataetae 5K. Me mahi koe i to waa tere, me te tere o te tere rere i runga i te waatea, te whakawhitiwhiti korero. Me kaha koe ki te mimiti me te korero i nga rerenga katoa. Mena kei te kaha koe, e rere ana koe. Whakaohohia, te haere ranei.
- Te whakangungu-whakangungu (CT): Ka taea e te whakangungu-whakangungu (CT) tetahi mahi (atu i te rere) e pai ana koe, penei i te pahikara, te kaukau, te kaiwhakangungu elliptic, te whakangungu kaha, te yoga, etc. Ko nga ra whakangungu whakangungu he maatau mo te takahuri nga kaiuru no te mea kei te awhina ratou ki te wawahi i te monotongo o te whakahaere o roto. Ahakoa ka hiahia koe ki te rere i runga i te ropu, ka hiahia koe ki te whakakotahi i to raupapa wiki me etahi atu mahi.
- Ko te kaha-whakangungu he maha nga painga mo nga kaitautoko , a, he pai te whakangungu whakawhiti-whakangungu. Te hiahia ki te mahi i te ra kotahi o te kaha-whakangungu i ia wiki; He pai ake nga ra e rua i ia wiki. Ehara i te kaha rawa te kaha o to mahi ki te mahi, ka taea te mahi me te kore taimaha, miihini ranei, penei i roto i tenei waahanga ka taea e koe te mahi i te matakitaki i te TV. Ahakoa ka 10 meneti noa o te whakangungu kaha i te wiki, ka timata koe ki te kite i te rereketanga o to rere.
- Ko nga ra mo te okiokinga: I nga ra okiokinga, ka taea e koe te tango i te ra, ka mahi i etahi whakangungu-ngawari (CT).
8 Wiki 5K Treadmill Schedule
He wiki 1:
Day 1 : 40 min CT ranei okioki
Day 2 : Korerohia e Hill: 10 min EP, [2 meneti @ 3.0 whanui, 1 min @ 1.0 te roa] x 3, 10 min EP
Day 3 : 30 min CT ranei okioki
Raane 4 : Nga waahanga: 5 min te mahana-mahana; [30 hēkona kaha kaha / 90 hēkona te tere tere] x 8; 5-min cooldown
Rā 5 : Whakaorangia
Day 6 : 4 maero LR
Rā 7 : 2 maero EP
He wiki 2:
Day 1 : 40 min CT ranei okioki
Day 2 : Hill ka whakahuatia: 10 min EP, [2 meneti @ 3.0 whakawhitinga, 1 min @ 1.0 ngawari] x 4, 10 min EP
Day 3 : 30 min CT ranei okioki
Raane 4 : Te waahi o te waahi: 5-min te mahana-mahana; [30 hēkona kaha kaha / 90 hēkona te tere tere] x 9; 5-min cooldown
Rā 5 : Whakaorangia
Day 6 : 7 maero LR
Rā 7 : 3 maero EP
He wiki 3:
Day 1 : 40 min CT ranei okioki
Raane 2 : Nga waahanga: 5 min te mahana-mahana; [30 hēkona kaha kaha / 90 hēkona te tere tere] x 8; 5-min cooldown
Day 3 : 30 min CT ranei okioki
Rā 4 : Whakangungu Pyramid: 5-meneti te mahana-ake; 1 min @ 5K tere, 1 min tewari; 2 min @ 5K te tere, 2 min tewari; 3 min @ 5K te tere, 3 min tewari; 3 min @ 5K te tere, 3 min tewari; 2 min @ 5K te tere, 2 min tewari; 1 min @ 5K tere, 1 min tewari; 5-meneti te roa
Rā 5 : Whakaorangia
Day 6 : 6 maero LR
Rā 7 : 3 maero EP
He wiki 4:
Day 1 : 40 min CT ranei okioki
Day 2 : Korerohia e Hill: 10 min EP, [2 meneti @ 3.5 whakaiti, 1 min @ 1.0 whakaiti] x 2; [2 meneti @ 4.5 ngawari, 1 min @ 1.0 whakaiti] x 2; 10 min EP
Day 3 : 30 min CT ranei okioki
Raane 4 : Nga waahanga: 5 min te mahana-mahana; [30 hēkona kaha kaha / 90 hēkona te tere tere] x 10; 5-min cooldown
Rā 5 : Whakaorangia
Day 6 : 7 maero LR
Rā 7 : 3 maero EP
He wiki 5:
Day 1 : 40 min CT ranei okioki
Day 2 : Nga waahanga: [30 hēkona mahi kaha / 90 hēkona te tere tere] x 9
Day 3 : 30 min CT ranei okioki
Rā 4 : Whakangungu Pyramid: 5-meneti te mahana-ake; 1 min @ 5K tere, 1 min tewari; 2 min @ 5K te tere, 2 min tewari; 3 min @ 5K te tere, 3 min tewari; 3 min @ 5K te tere, 3 min tewari; 2 min @ 5K te tere, 2 min tewari; 1 min @ 5K tere, 1 min tewari; 5-meneti te roa
Rā 5 : Whakaorangia
Day 6 : 6 maero LR
Rā 7 : 3 maero EP
He wiki 6:
Day 1 : 40 min CT ranei okioki
Day 2 : Korerohia e Hill: 10 min EP, [2 meneti @ 3.5 whakawhitinga, 1 min @ 1.0 hihiri] x 5, 10 min EP
Day 3 : 30 min CT ranei okioki
Rā 4 : Whakangungu Pyramid: 5-meneti te mahana-ake; 1 min @ 5K tere, 1 min tewari; 2 min @ 5K te tere, 2 min tewari; 3 min @ 5K te tere, 3 min tewari; 3 min @ 5K te tere, 3 min tewari; 2 min @ 5K te tere, 2 min tewari; 1 min @ 5K tere, 1 min tewari; 5-meneti te roa
Rā 5 : Whakaorangia
Day 6 : 6 maero LR
Rā 7 : 3 maero EP
He wiki 7:
Day 1 : 40 min CT ranei okioki
Raane 2 : Nga waahanga: 5 min te mahana-mahana; [30 hēkona kaha kaha / 90 hēkona te tere tere] x 8; 5-min cooldown
Day 3 : 30 min CT ranei okioki
Rā 4 : Whakangungu Pyramid: 5-meneti te mahana-ake; 1 min @ 5K tere, 1 min tewari; 2 min @ 5K te tere, 2 min tewari; 3 min @ 5K te tere, 3 min tewari; 3 min @ 5K te tere, 3 min tewari; 2 min @ 5K te tere, 2 min tewari; 1 min @ 5K tere, 1 min tewari; 5-meneti te roa
Rā 5 : Whakaorangia
Day 6 : 6 maero LR
Rā 7 : 3 maero EP
He wiki 8:
Day 1 : 30 min CT
Rā 2 : Whakaorangia
Day 3 : 1 maero @ EP; 1 mile @ 5K pace; 1 mile @ EP
Rā 4 : Whakaorangia
Day 5 : 3 maero EP
Rā 6 : Whakaorangia
Rā 7 : 5K Race!
Rae Rae Race
Ahakoa ko to taatau tuatahi 5K tenei, he raupapa whawhai ranei koe, he mea nui ki te whakaaro me te whakatairanga mo to iwi i nga ra e arai atu ana. Tikina he tohutohu mo nga mea ka mahia i nga ra i mua i to kotinga 5K ka kitea he pehea e karo ai i nga hapa haupae 5K . Mena kaore koe e mohio he aha me kai koe i mua i to taangata, tiki etahi tohutohu me nga whakaaro i konei .
Kotahi te mea kia mau tonu ki te whakaaro mo te whakangungu takahuri mo te whakataetae o waho kei te kore pea e pai ana te taunga o te taiao i te waa. Hei tauira, mehemea kua whakangunguhia koe i roto i te whare me te potae me te hiko i roto i te hotoke makariri, ka hiahia koe ki te kakahu kakahu rereke mo to whakataetae. Ko te tohutohu "kahore he mea hou i te ra o te ra" e pa ana ki konei. Me mohio koe ki te whakamatautau i to taatau taangata i roto i te neke atu i te kotahi te whakangungu whakangungu i mua i to taangata, na reira kaore koe i te mea kaore rawa he raruraru (kaore i te waahi , kaore i te parepare, me etahi atu) i te waa.
He Kupu Mai i
Ko te whakangungu mo te whakataetae i runga i te takutai ka taea te kaha te hinengaro, engari kei te whakaatu ano hoki i etahi wero taiao mo te huarahi tere. Ka whakatauritehia ki te rere o waho, ka rere ke te mahi i runga i te taraiwa mo te mea kei te werohia te whenua i raro i ou waewae, kaore he awangawhio hau. Ko te rere i waho ka tono atu i to tinana na te mea kei te whakatikatika koe i to tinana ki te haere ki mua. I runga i te taputapu, kaore he mahi pakeke o nga uaua whakarewa i raro i nga waewae o raro. Ko etahi o nga kaiwhaiwhai e kite ana i te mamae o te kuao kau, te pupuhi o te kiri , te ngahau Achilles, me era atu take ina rere ana ratou i muri i muri i te whakahaere i runga i te ropu mo nga marama.
Mena kei te mahi koe i te nuinga o taau whakangungu i runga i te taraiwa, kia tupato koe ka hoki mai koe ki waho i te waa. Me pai koe ki te rere i to kotinga 5Kau i runga i nga rori, engari kaua e rere ke atu i waho. Tīmata ma etahi ara poto i runga i te huarahi kotahi, e rua ranei i te wiki i mua i te tīmatanga o te rere i waho i te wa katoa. Me tino whakawhānui atu, engari ko nga kuao kau, i muri i te rere.