Ko te kaupapa whakangungu waenga mo te Run 3.1 Miles
Mena kua hainatia koe mo te whakataetae 5K e ono wiki pea kaore koe i whakangungu tika mo taua mea, kei a koe tonu te wa hei whakahaere i te waa whakaari. Ko tenei kaupapa whakangungu e ono-wiki (tirohia i raro nei) kua hoahoa mo nga kaituku takawaenga e rere ana i te 15 maero i te wiki. (Ki te mea he kaiwhaihau koe e hiahia ana ki te oma i te 5K e ono wiki i muri mai, whakamahia tenei 6-Wiki Taumata 5K Training Schedule .
Mena he kaiwhairangi koe, whakamahia tenei 6-Week Advanced 5K Training Schedule .)
Mena he kaiwhakarato takawaenga koe, ka nui ake te wa ki te whakangungu, whakamatauhia tenei Mahere-Taupae 5-Waenga 5K . Mena he marama kotahi ki a koe ki te whakangungu, whakamatautauhia tenei Raupapa Intermediate 5K tenei -4 wiki .
Tuhipoka Whakaakoranga:
Tempo Runs (TR): Ka awhina a Tempo ki a koe ki te whakawhanake i to paepae anaeropi , he mea nui hoki mo te tere tere 5K. Tīmatahia to oma me te 10 meneti te tere haere, ka haere tonu me te 15-20 meneti e oma ana i te 10 meneti i te maero o te meneti i te tere o te whakataetae 10K, ka mutu me te 10 meneti te whakamamae. Mena kaore koe e mohio he aha te tere o te whakataetae o te 10K, rere tonu i runga i te kaha o te "ahuareka."
Ko te korero a Hill (HR): Mo te taangahi o to puke , tohua he puke mo te 200 ki te 400 mita te roa, kaore i te tino taimaha. Whakamātauria ki te rere ki runga i te whakataetae whakataetae 5K. Whakaorahia te puke i te tere o te tere.
5K Whakauru Whakauru: Whakanuia nga waahanga o to waahi i to rohenga o te 5K , me te whakaora i te rua-meneti i waenga i ia takiwa.
Me tīmata me te whakaoti i nga mahi kokiri 5K me te kotahi maero o te tere o te rere ki te whakamahana me te hauora.
Long Runs (LR): Kaore koe e whakangungu mo te kaupapa roa, engari ka awhina te roanga roa ki te whakawhanake i to hinengaro, he mea nui ki te whakataetae 5K. Me mahi koe i to waa rere roa i runga i te tere, te whakawhitiwhiti korero.
Me kaha koe ki te hukahuka me te korero i roto i nga rerenga katoa. Ko to maatau tere tere (EP) me mahi ano i tenei mahi.
Ko nga ra okiokinga: I nga ra okiokinga, ka taea e koe te tango i te ra, te mahi ranei i etahi whakangungu whakawhitiwari noa (CT), pēnei i te pahikara, te kaukau, te kaiwhakangungu rauropi, te whakangungu kaha, tetahi atu ngohe e pai ana ki a koe.
6 Waewaewaenga Waea 5K
He wiki 1:
Day 1 : 40 min CT ranei okioki
Day 2 : 25 min TR + 2 pikitia ano
Day 3 : 30 min CT ranei okioki
Rā 4 : [4 min @ 5K te kaha + 2 min EP] x 3
Rā 5 : Whakaorangia
Rā 6 : 5 maero LR
Rā 7 : 3 maero EP
He wiki 2:
Day 1 : 40 min CT ranei okioki
Day 2 : 30 min TR + 3 pikitia ano
Day 3 : 30 min CT ranei okioki
Rā 4 : [4 min @ 5K te kaha + 2 min EP] x 4
Rā 5 : Whakaorangia
Day 6 : 7 maero LR
Rā 7 : 3 maero EP
He wiki 3:
Day 1 : 40 min CT ranei okioki
Day 2 : 25 min TR + 3 pikitia ano
Day 3 : 30 min CT ranei okioki
Rā 4 : [4 min @ 5K te kaha + 2 min EP] x 3
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 : 25 min TR + 4 te taapiri
Day 3 : 30 min CT ranei okioki
Rā 4 : [4 min @ 5K te kaha + 2 min EP] x 4
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 : 25 min TR + 4 te taapiri
Day 3 : 30 min CT ranei okioki
Rā 4 : [4 min @ 5K te kaha + 2 min EP] x 3
Rā 5 : Whakaorangia
Day 6 : 6 maero LR
Rā 7 : 3 maero EP
He wiki 6:
Day 1 : 30 min CT
Rā 2 : Whakaorangia
Day 3 : 20 min TR
Rā 4 : Whakaorangia
Day 5 : 3 maero EP
Rā 6 : Whakaorangia
Rā 7 : 5K Race!
Ētahi atu Mō te 5K Racing me te Whakangungu: