Mahere Traning mo te Kaitohutohu me te Kaiwawao
Ko enei kaupapa whakangungu 8K kua hangaia mo te hunga tīmata me te hunga takawaenga e hiahia ana ki te rere i te whakataetae 8K (4.97 maero). Mai i te 8K kua tata ki te rima maero, ka mahi hoki enei mahinga mo nga whakangungu whakangungu mo nga tainga e rima meneti.
Whakangungu Whakanui
Ko nga mahinga whakangungu o raro nei e whakarato ana ki a koe i nga waahanga katoa mo ia wiki. Kaore koe e whai mahi i runga i nga ra motuhake; Heoi, me whakamatau koe ki te karo i nga ra e rua i te rarangi.
He pai ki te tango i te ra okiokinga , te mahi whakangungu ranei i nga ra i waenga i nga rere. Ka taea e te whakangungu-whakangungu te haere, te ekekara, te kanikani, te kaukau, tetahi atu mahi (atu i te rere) e pai ana koe. Ko te mahi 15 ki te 20 meneti o te kaha-whakangungu kotahi ki te rua nga wa i te wiki ka taea hoki te painga.
Kaupapa Whakangungu Taumata
Kei te whakaaro tenei hōtaka kaihoroi tuatahi ka taea e koe te rere i te maero mai i te maero mai i te maero. Mena kaore koe i oma, i rere ranei / haere i mua, ka hiahia pea koe ki te tīmatanga ki nga wiki e toru ki te kaupapa mahi whakahaere 30-meneti e wha wiki ranei ki te kotahi maero i mua i te tīmatanga o tenei papatono.
Me tīmata koe i ia oma me te rima-meneti ki te tekau meneti te haere maatau- mahana , te whakaheke tere ranei. Me mahi nga oma i runga i te waatea, te whakawhitiwhiti korero . Whakaotihia me te haere ki te rima-ki te tekau-meneti te roa -te haere haere -te-raupapa ranei.
He wiki 1
Day 1: Whakanuia te taara 1 mile (1.6 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te 1 maero (1.6 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Rā 6: Whakanuia te tere 1.5 maero (2.4 K)
Rā 7: Te okioki 30 min te haere
He wiki 2
Rā 1: Whakanuia te tere 1.5 maero (2.4 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te 1 maero (1.6 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakanuia te tere 1.5 maero (2.4 K)
Rā 7: Te okioki 30 min te haere
He wiki 3
Day 1: Whakanuia te maatau 2 maero (3.2 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te tere 1.5 maero (2.4 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Raane 6: Whakanuia ngawari ki te 2 maero (3.2 K)
Rā 7: Te okioki 30 min te haere
He wiki 4
Day 1: Whakanuia te maatau 2 maero (3.2 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te tere 1.5 maero (2.4 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakanuia te tere 2.5 maero (4 K)
Rā 7: Te okioki 30 min te haere
He wiki 5
Day 1: Whakanuia te 3 maero (5 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te ngawari 2 maero (3.2 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakanuia te 3 maero (5 K)
Rā 7: Te okioki 30 min te haere
He wiki 6
Day 1: Whakanuia te tere 3.5 maero (5.6 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te 3 maero (5 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakanuia te tere 3.5 maero (5.6 K)
Rā 7: Te okioki 30 min te haere
He wiki 7
Day 1: Whakanuia ngawari ki te 4 maero (6.4 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te 3 maero (5 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakanuia ngawari 4.5 kiromita (7.2 K)
Rā 7: Te okioki 30 min te haere
He wiki 8
Ko to 8K (5-miler) tuatahi tenei wiki! Ngana ki te tango i te mea iti ake i tenei wiki, kia tino okioki koe mo to whakataetae. He pai!
Day 1: Whakahaere 40 min
Day 2: 30 min whakangungu whakangungu
Day 3: Whakahaere 30 min
Papatono Maatau Ake
Kei te whakaaro te hōtaka ka taea e koe te rere i te rua maero. Ki te mea he tino uaua, ka hiahia pea koe ki te whakamatautau i te raupapa tīmatanga o runga.
He wiki 1
Day 1: Whakanuia te maatau 2 maero (3.2 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te tere 1.5 maero (2.4 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Raane 6: Whakanuia ngawari ki te 2 maero (3.2 K)
Rā 7: Te okioki 30 min te haere
He wiki 2
Day 1: Whakanuia te maatau 2 maero (3.2 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te tere 1.5 maero (2.4 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakanuia te tere 2.5 maero (4 K)
Rā 7: Te okioki 30 min te haere
He wiki 3
Day 1: Whakanuia te 3 maero (5 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te ngawari 2 maero (3.2 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakanuia te 3 maero (5 K)
Rā 7: Te okioki 30 min te haere
He wiki 4
Day 1: Whakanuia te tere 3.5 maero (5.6 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te 3 maero (5 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakanuia te tere 3.5 maero (5.6 K)
Rā 7: Te okioki 30 min te haere
He wiki 5
Day 1: Whakanuia ngawari ki te 4 maero (6.4 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te 3 maero (5 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakanuia ngawari ki te 4 maero (6.4 K)
Rā 7: Te okioki 30 min te haere
He wiki 6
Day 1: Whakanuia ngawari ki te 4 maero (6.4 K)
Rā 2: Whakaorangia
Day 3: Whakanuia te 3 maero (5 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakanuia te 5 maero (7.2 K)
Rā 7: Te okioki 30 min te haere
He wiki 7
Day 1: Whakanuia ngawari ki te 4 maero (6.4 K)
Rā 2: Whakaorangia
Day 3: Whakanuia ngawari ki te 4 maero (6.4 K)
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakanuia te 5 maero (7.2 K)
Rā 7: Te okioki 30 min te haere
He wiki 8
Ko te 8K (5-miler) tenei wiki! Ngana ki te tango i te mea iti ake i tenei wiki, kia tino okioki koe mo to whakataetae. He pai!
Day 1: Whakahaere 40 min
Rā 2: Whakaorangia
Day 3: 30 min whakangungu-whakangungu
Rā 4: Whakaorangia
Day 5: Whakahaere 30 min
Rā 6: Whakaorangia
Rā 7: Rae Race!
6 Poutama Tau-wiki
Kei roto i te raupapa 8K te whakauru i etahi waa rere atu ki te whakangungu.
- Tempo Runs (TR): Tīmatahia te rere o te waa me nga meneti kotahi tekau, ka haere tonu me te 20 ki te 25 meneti e oma ana i te tekau ngakona i te maero o te meneti i te tere o te whakataetae 10K, me te whakaoti i nga meneti kotahi tekau. Mena kaore koe e mohio he aha te tere o te whakataetae 10K ki a koe, oma i te tere "pakeke" ka taea e koe te pupuri mo te 20 ki te 25 meneti.
- 8K Whakauru Whakauru: Whakanuia nga waahanga o te waahi ki to 8K (5 meneti) te tere o te whakataetae, me te whakaora i te rua-meneti i waenga i ia takiwa. Me tīmata me te whakaoti i enei mahi ki te kotahi maero o te tere o te rere ki te mahana me te hauhautanga.
- 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 8K (5 maero). Whakaorahia te puke i te tere o te tere.
- Long Runs (LR): Ahakoa kaore koe e whakangungu mo te kaupapa roa, ka awhina te roanga roa ki te whakawhanake i to hinengaro, he mea nui ki te whakataetae 8K. Whakamahia te rere o to waa i runga i te tere, te whakawhitiwhitiwhiti korero. Me mohio koe ka taea e koe te hangai ngawari, ka taea e koe te korero i roto i nga rerenga katoa. Ka taea hoki e koe te mahi rereke (ER) i tenei mahi.
He wiki 1
Day 1: 40 min CT ranei okioki
Day 2: 20 min TR + 2 pikitia ano
Day 3: 30 min CT ranei okioki
Day 4: 4 min @ 8K te mahi x 3
Rā 5: Whakaorangia
Day 6: 4 maero LR
Rā 7: 3 maero ER
He wiki 2
Day 1: 40 min CT ranei okioki
Day 2: 20 min TR + 3 nga taapiri
Day 3: 25 min CT ranei okioki
Day 4: 4 min @ 8K te mahi x 4
Rā 5: Whakaorangia
Rā 6: 5 maero LR
Rā 7: 3 maero ER
He wiki 3
Day 1: 40 min CT ranei okioki
Day 2: 20 min TR + 3 nga taapiri
Day 3: 30 min CT ranei okioki
Day 4: 4 min @ 8K te mahi x 4
Rā 5: Whakaorangia
Day 6: 6 maero LR
Rā 7: 3 maero ER
He wiki 4
Day 1: 40 min CT ranei okioki
Day 2: 20 min TR + 3 nga taapiri
Day 3: 30 min CT ranei okioki
Day 4: 4 min @ 8K te mahi x 4
Rā 5: Whakaorangia
Day 6: 7 maero LR
Rā 7: 3 maero ER
He wiki 5
Day 1: 40 min CT ranei okioki
Day 2: 25 min TR + 3 pikitia ano
Day 3: 30 min CT ranei okioki
Day 4: 4 min @ 8K te mahi x 3
Rā 5: Whakaorangia
Rā 6: 5 maero LR
Rā 7: 3 maero ER
He wiki 6
Day 1: 30 min CT
Rā 2: Whakaorangia
Day 3: 20 min TR
Rā 4: Whakaorangia
Day 5: 2-3 maero ER
Rā 6: Whakaorangia
Day 7: 8K ranei 5-Mile Race!
He Kupu Mai i
I te ono ki te waru nga wiki ki te whakangungu mo to raatau 8K, ka nui ake te wa mo te whakataetae iwi, na kia kore e taea e koe te whakakore i a raatau, me te mahi i nga hapa noa e taea ai te whara . Tīpakohia te hōtaka whakangungu 8K e tika ana mo koe i runga i to taumata rere o teianei, me te tango i tetahi ra okiokinga ka kitea e koe tetahi mamae e roa atu i te ra kotahi ranei.