12-Week Mahere Reo Marathon mo nga Marathoners
Mena kua mahi koe i te marathon, kei te rere tonu koe, kaore koe e hiahia ki te whakapau i etahi marama ki te whakarite mo to marathon muri. Kei raro nei he raupapa marathon wiki e 12-ka whiwhi koe i te whakataetae-rite me te rere ki to tino kaha.
Kia maumahara ko tenei waahana kaore i te mea mo te tangata e waitohu ana ki te rere, kaore hoki e rere ana mo nga marama kua pahure.
Hei tīmata i tenei raupapa whakangungu, me whiwhi koe i tetahi turanga whakangungu mo te 20 maero i te wiki, me kaha ki te tere haere ki te 10 maero i te wa. Mena kaore koe i taua taumata, ka hiahia pea koe ki te whakamatau i te hōtaka whakangungu marathon roa. Tirohia enei mahere whakangungu marathon mo nga taumata rereke me nga waahanga whakangungu ake.
Whakangungu Whakangungu Ipu
Ko to whakangungu kei roto i nga waa rererangi, te rere o nga waahi, te tere roa, me te oma ngawari, e whakaaturia ana i raro nei. Tirohia te mahere wiki (i raro nei) mo nga taipitopito taipitopito mo te nui o te rere me tehea tere. Kaore te raupapa e tohu i te ra hei whakahaere i nga mahi whakangungu katoa, na te mea ka whakatau koe ina hiahia koe ki te rere. Engari ngana ki te karo i te rere o te waatea, te rere o te wa, me te rere roa i nga ra o muri. Me tango koe i te ra okiokinga, ka mahi maatauranga ranei i waenganui.
Tempo Run (TR): Mo te wa poto , ka tīmata koe me te whakaoti i etahi maero i tetahi waahanga tere, whakamarie.
Ka taea e nga kaitautoko o mua ake te whakauru atu ki etahi atu maero ki to raatau mahana. Me rere koe i te waahanga tere o te rere i te tere o te whakataetae 10K. Mena kaore koe e tino mohio ana ki te tere o te whakataetae 10K, me rere tonu koe i te kaha o te waimarie.
Ko te Whakahaere Rongo (IR): Ko nga rererangi o te whakawhitinga ko nga rerenga o te tawhiti (ie, 400m) i to waahanga 10K, me nga wa whakaora i muri i ia waahanga.
Hei tauira, 5 x 800m i te 10K te roa me te 90 whakaora tuarua i waenganui , ko te tikanga ko te mahi i te katoa o nga pirangi e rima 800m me 90 hēkona e tere ana, e tere ana te whakaora i waenganui i nga whakaari. Ka taea te whakahaere i nga waahi katoa, engari he maama ake te mahi i runga i te huarahi. Me whakamahana tuatahi koe i te tere o te tere. Na, ka mahi i nga waahi / whakaora mo te huinga tautuhinga o nga whakautu. Whakaotia o taangata me te 10-meneti te roa.
Te oma roa (LR): Ka whakahaerea etahi oma roa i runga i te waatea, te whakawhitiwhitinga korero mo te mahinga kua whakaritea. Ko etahi atu ka mahi i tetahi waahanga motuhake, i runga i taau marathon tere (TMP). Ka taea e koe te whakamahi i te tatauranga tautuhinga whakatau waitohu mo tenei waahanga hei whakatau i to wa marathon ma te whakamahi i te wa tata mai i te waa o tetahi atu tawhiti.
Ko te Run Run (ER) me te whakangungu Cross-whakangungu: Ka taea te mahi whakangungu-whakangungu me te maatauwari i nga atu ra o te wiki, i te mea e whakaaetia ana e to waaatea. E taunaki ana kia tangohia e koe i te iti rawa te ra okioki katoa i ia wiki. Me tere te rere o te oma i runga i te waatea, te whakawhitiwhiti korero.
Ko te whakangungu-whakangungu ka taea te mahi tetahi atu i te rere i te ahuareka o te mahi, pērā i te pahikara, te hīkoi, te kaukau, te yoga, te whakangungu-kaha ranei. Me mahi koe i te mahi i te kaha o te mahi.
Te hiahia mo te ra kotahi o te kaha-whakangungu i ia wiki; E pai ake ana nga ra e rua i ia wiki. Ehara i te mea he roa rawa, he kaha ranei taau mahi whakapakari, a he tika noa iho nga mahi tinana, penei i roto i tenei mahi whakangungu .
Tuhipoka: Me tere te whakamahinga me te taatai i nga waahanga.
Kaupapa Whakangungu Marathon-12-wiki
He wiki 1:
- Whakahaere # 1: Tempo rere (TR): 1 mile te tere tere mo te mahana-mahana; 2 maero i te tere tere; 1 mile cooldown
- Whakahaere # 2: Te rere o te whakawhiti (IR): 10 meneti te mahana-ake; 8 x 400m i te 10K tere me te 90 whakaora tuarua (he tere te tere) i waenganui; 10 miniti te roa
- Whakahaere # 3: Te oma roa (LR): 10 maero te ngawari me te waimarie
- Whakahaere # 4: Whakanuia te oma (ER): 4 maero
He wiki 2:
- Whakahaere # 1: TR: 2 maero tere te tere mo te mahana-mahana; 2 maero i te tere tere; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 5 x 800m i te 10K tere me te 90 whakaora tuarua i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 11 maero i te TMP (tere tere marathon) + 30 hēkona / maero
- Whakahaere # 4: ER: 4 maero
He wiki 3:
- Whakahaere # 1: TR: 2 maero tere te tere mo te mahana-mahana; 2 maero i te tere tere; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 5 x 800m i te 10K tere me te 90 whakaora tuarua i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 12 maero te ngawari me te waatea
- Whakahaere # 4: ER: 4 maero
He wiki 4:
- Whakahaere # 1: TR: 2 maero tere te tere mo te mahana-mahana; 1 maero i te tere roa; 1 mile te ngawari; 1 maero i te tere roa; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 4 x 1200m i te 10K tere, me te whakaora 400m i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 13 maero i TMP + 30 hēkona / mile
- Whakahaere # 4: ER: 5 maero
He wiki 5:
- Whakahaere # 1: TR: 2 maero tere te tere mo te mahana-mahana; 3 maero i te tere roa; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 6 x 800m i te 10K tere, me te 90 whakaora tuarua i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 12 maero te ngawari me te waimarie, ka mutu i te 2 maero i te TMP
- Whakahaere # 4: ER: 5 maero
He wiki 6:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 3 maero i te tere roa; 2 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 10 x 400m i te 10K tere me te 90 whakaora tuarua i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 15 maero te ngawari, te waatea pai
- Whakahaere # 4: ER: 5 maero
He wiki 7:
- Whakahaere # 1: TR: 2 mile te tere tere mo te mahana-mahana; 3 maero i te tere roa; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m i te 10K tere, me te 400m whakaora i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 16 maero i TMP + 30 hēkona / maero
- Whakahaere # 4: ER: 5 maero
He wiki 8:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 3 maero i te tere roa; 1 mile cooldown
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 3 x 1600m i te 10K tere, me te whakaora 400m i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 18 maero te maamae, te ngawari o te waahanga
- Whakahaere # 4: ER: 4 maero
He wiki 9:
- Whakahaere # 1: TR: 2 mile te tere tere mo te mahana-mahana; 3 maero i te tere roa; 5-meneti te roa
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 6 x 800m i te 10K tere, me te 90 whakaora tuarua i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 20 maero te ngawari me te waatea
- Whakahaere # 4: ER: 3 maero
He wiki 10:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 3 maero i te tere roa; 5-meneti te roa
- Whakahaere # 2: IR: 10 meneti te mahana-ake; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m i te 10K tere, me te 400m whakaora i waenganui; 10 miniti te roa
- Whakahaere # 3: LR: 8 maero te ngawari me te waimarie, ka mutu me te 2 maero i te TMP
- Whakahaere # 4: ER: 3 maero
He wiki 11:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 3 maero i te tere roa; 1 mile cooldown
- Whakahaere # 2: ER: 5 maero
- Whakahaere # 3: LR: 6 maero te tere tere
- Whakahaere # 4: ER: 3 maero
He wiki 12:
- Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 2 maero i te tere tere; 1 mile cooldown
- Whakahaere # 2: ER: 3 maero
- Whakahaere # 3: ER: 2 maero
He Kupu Mai i
Ko te mahi o to whakangungu whakangungu i ia wiki, ko tetahi waahanga noa iho o to waahi mo te whakahaere i te marathon. He mea nui kia whai whakaaro koe mo te whakataetae ma te whakawhanake i nga rautaki mo te raruraru me nga raruraru hinengaro ka tino raruraru koe. Me mohio ano koe kei te tiaki pai koe ia koe ma te nui o te moe me te mahi i nga tikanga kai hauora . Mena kei te mamae koe i te mamae e roa ake i te 7 ki te 10 nga ra, korero atu ki to ngaio ngaio ngaio ki te whakatau i nga take me te maimoatanga.