Ko tenei kaupapa whakangungu e ono-wiki 8K kua hangaia mo nga kaitokerau e hiahia ana ki te oma i te whakataetae 8K (4.97 maero). Ko tenei mahinga e mahi ana mo nga whakangungu whakangungu o te hunga whakataetae mo te 5-mile. Kei te whakaaro te hōtaka ka taea e koe te oma i te iti rawa mai i te 6 maero. Mena he tino uaua tenei tuhinga ki a koe, whakamatauhia tenei 8K, 5 Mile Intermediate Schedule .
Whakamaharatanga Tuhituhi Tuhituhi
Ko te whakangungu rakau : Ko te whakangungu-whakangungu e whakaratohia ana e koe he wehenga hinengaro me te tinana i te rere, i te mea kei te hanga tonu i to hauora
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. He pai ano hoki te whakauru atu i etahi kaha-whakangungu hei whakapai ake i taau mahi me te awhina i nga patunga .
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.
Ko nga ra okiokinga: I nga ra okiokinga, ka taea e koe te ra okioki okioki, ka mahi i etahi whakangungu- ngawari (CT).
Tempo Runs (TR): Tīmatahia te tere o te tere me te 10 meneti te tere haere, ka haere tonu me te 20-25 meneti e oma ana mo te 10 hēkona i te maero o te meneti i te 10K whakataetae, me te whakaoti i nga meneti 10 meneti. 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 20-25 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.
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. Me mahi ano hoki koe i te rere rere (ER) i tenei mahi.
6-Wiki Mahinga 8K ranei 5 Mile Hōputu
He wiki 1:
Day 1 : 45 min CT ranei okioki
Day 2 : 20 min TR + 3 nga taapiri
Day 3 : 40 min CT
Day 4 : 4 min @ 8K te mahi x 3
Rā 5 : Whakaorangia
Day 6 : 6 maero LR
Rā 7 : 3 maero ER
He wiki 2:
Day 1 : 45 min CT ranei okioki
Day 2 : 20 min TR + 4 pikitia ano
Day 3 : 40 min CT
Day 4 : 4 min @ 8K te mahi x 4
Rā 5 : Whakaorangia
Day 6 : 7 maero LR
Rā 7 : 3 maero ER
He wiki 3:
Day 1 : 45 min CT ranei okioki
Raane 2 : 20 min TR + 5 te taapiri
Day 3 : 40 min CT
Day 4 : 4 min @ 8K te mahi x 5
Rā 5 : Whakaorangia
Day 6 : 7 maero LR
Rā 7 : 3 maero ER
He wiki 4:
Day 1 : 45 min CT ranei okioki
Day 2 : 25 min TR + 6 te taapiri
Day 3 : 40 min CT
Day 4 : 4 min @ 8K te mahi x 5
Rā 5 : Whakaorangia
Day 6 : 8 maero LR
Rā 7 : 3 maero ER
He wiki 5:
Day 1 : 40 min CT ranei okioki
Day 2 : 20 min TR + 2 pikitia ano
Day 3 : 30 min CT
Day 4 : 4 min @ 8K te mahi x 4
Rā 5 : Whakaorangia
Day 6 : 6 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!