Whakapai ake i to Waa
Na kua rere ke koe i te marathon iti rawa (26.2 maero), a inaianei ka neke koe ki to hoinga e whai ake nei: whakapai ake i to wa. Whakamahia tenei hōtaka whakangungu 18-wiki hei awhina ia koe ki te whakahaere i tetahi rekoata whaiaro (PR) i roto i to marathon muri.
Hei tīmata i tenei mahere, me rere tonu koe mo te 30 ki te 60 meneti i te ra, e rima nga ra i te wiki ka taea te oma ki te 6 maero te pai.
Ki te kore koe e tae ki taua, whakamatautauhia te marathon timata wawe. Mena he mea ngawari rawa tenei tuhinga, whakamatautauhia te marathonia o te marathonui .
Tuhipoka mo te Apiti
Te whakangungu-whakangungu (CT): Ka taea e nga mahi whakangungu te tuku ki a koe ki te tuku i to hononga me te ngohe o te ngoikore, i te mahi tonu i runga i to cardio. A, no te karanga a te hōtaka mo te CT, mahi he mahi cardio i tua atu i te rere (te pahikara, te kauhoe, te kaiwhakangungu elliptic) i te kaha te kaha mo te 45 ki te 60 meneti.
Tempo Run: Ka awhina a Tempo ki a koe ki te whakawhanake i to paepae anaeropi, he mea nui hoki mo te tere tere. Ki te 40 meneti te roa, hei tauira, tīmata i te oma ki te 5 ki te 10 meneti o te mahinga tere, ka haere tonu me te 15 ki te 20 meneti o te rere i te 10K te roa. Whakaotia me te 5 ki te 10 meneti o te whakamahau i raro. Mena kaore koe e mohio he aha te waahanga o te 10K, ka tere i te tere e kite ana i te "pakeke."
Te kaha-tereina: I muri i te mahana- 10 meneti, noho mo te 20-25 meneti te mahi i te tinana iti, me te whakapakari kaha.
Nga mahi whakangungu (IW): I muri i te whakamahana, rere 400 mita (tetahi o nga taatai i te nuinga o nga waahi) he pakeke, ka ora tonu mai i te awhi me te haere 400 mita. Hei tauira, 3 x 400 e toru nga pakeke 400, me te 400 m whakaora i waenganui.
He tere ngawari (EP): Me mahi enei rererangi i runga i te waatea, ngawari hoki. Me taea e koe te hanu me te korero maatau.
Te Race Race (RP): I muri i te rere o te 10 meneti-roa, whakahaerehia te whakawhitinga kua tohua ki to "Marathon Race Pace" (RP). A pee i te reira me te 10-meneti te hau-iho. Mena kaore koe e mohio he aha te tere o te whakataetae o te marathon, tohua 30-45 hēkona ki ia miihini ki te haurua o te marathon. Ka taea hoki e koe te whakamahi i te wa o te wa tata ki te tirotiro i te aha o to wa waratori.
He okiokinga: He mea tino nui te okiokinga ki a koutou mahi whakaora me te awhina i nga mate, na kaua e wareware ki nga ra okiokinga. Ko o koutou uaua kei te hanga me te whakapai ake ia ratou i nga ra okiokinga. Mena ka rere koe i nga ra katoa me te kore e tango i nga ra, kaore koe e kite i te whakapai ake. Ko nga ra Paraire he ra pai mo te okiokinga, no te mea ka rere koe i te Rapare, a, ko te waa roa o te wiki i te Rāhoroi.
Ka oma te Rahoroi: I muri i te whakamahana, rere i runga i te waatea, te whakawhitiwhitinga korero mo te mahinga kua whakaritea. Kia mohio koe ki te hauhaki me te toronga i muri i to oma. Mena kei te ara te nuinga o nga omainga, a, kaore koe i te mohio ki te tawhiti e rere ana koe, ka taea e koe te whakaatu i te mahinga ma te whakamahi i nga rauemi penei i MapMyRun.com. Ranei, ka taea tonu e koe te arahi i to huarahi ki mua i to motuka i mua atu i te wa, me te ine i te mahinga me te whakamahi i to kaainga motokā.
Rātapu: He ra whakaora tenei. Ko te rere o to runanga ka pai ki a koe, me te tere o te tere (EP), ka awhina i te wehenga o ou uaua.
Tuhipoka: Ka taea e koe te whakarereke i nga ra hei whakatutuki i taau waarangi. Mena kei te mahi koe i tetahi ra, he pai ki te wehe i te ra okiokinga mo te ra oma.
Maatauranga Marathon Training Training
| He wiki | Rāhina | Rātū | Rā Apa | Rāpare | Paraire | Rāhoroi | Rātapu |
| 1 | CT | 30 min tempo | Maama tere | 5 mi EP | Kati | 6 mi | 3-4 mi EP |
| 2 | CT | 35 min tempo | Maama tere | 5 mi EP | Kati | 8 mi | 3-4 mi EP |
| 3 | CT | 40 min min | Maama tere | 6 mi EP | Kati | 9 mi | 3-4 mi EP |
| 4 | CT | 40 min min | Maama tere | 6 mi EP | Kati | 10 mi | 3-4 mi EP |
| 5 | CT | 5 x 400 IW | Raraina kaha + 4 mi EP | 35 min tempo | Kati | 12 mi | 3-4 mi EP |
| 6 | CT | 6 x 400 IW | Raraina kaha + 4 mi EP | 35 min tempo | Kati | 14 mi | 3-4 mi EP |
| 7 | CT | 7 x 400 IW | Raraina kaha + 5 mi EP | 5 mi RP | Kati | 16 mi | 3-4 mi EP |
| 8 | CT | 8 x 400 IW | Raraina kaha + 5 mi EP | 35 min tempo | CT ranei Mutu | 12 mi | 4-5 mi EP |
| 9 | CT | 4 tautuhi ano | Raraina kaha + 4 mi EP | 6 mi RP | Kati | 18 mi | 3-4 mi EP |
| 10 | CT | 5 te taapiri | Raraina kaha + 5 mi EP | 35 min tempo | Kati | 14 mi | 4-5 mi EP |
| 11 | CT | 6 te taapiri | Raraina kaha + 6 mi EP | 7 maero RP | Kati | 16 mi (4 mi RP whakamutunga) | 4-5 mi EP |
| 12 | CT | 7 te taapiri | Raraina kaha + 5 mi EP | 35 min tempo | Kati | 12 mi | 4-5 mi EP |
| 13 | CT | 7 te taapiri | Raraina kaha + 5 mi EP | 5 mi RP | Kati | 20 mi | 3-4 mi EP |
| 14 | CT | 6 mi RP | Raraina kaha + 5 mi EP | 40 min min | Kati | 12 mi | 4-5 mi EP |
| 15 | CT | 5 mi RP | Raraina kaha + 5 mi EP | 35 min tempo | Kati | 20 mi (whakamutunga 4 mi RP) | 3-4 mi EP |
| 16 | CT | 5 mi RP | 5 mi EP | 35 min tempo | Kati | 12 mi | 3-4 mi EP |
| 17 | CT | 4 mi RP | 4 mi EP | 4 mi EP | Kati | 6 mi | 3-4 mi EP |
| 18 | CT | 4 mi RP | Kati | 4 mi EP | Kati | 2 mi EP | Race! |
Ko tetahi atu tikanga hei whakaaro mo te whakapai ake i to wa marathon ko te mahi Yasso 800s . He waahi rongonui tenei i waenga i nga kaitono e ngana ana ki te whakatutuki i tetahi kaupapa marathon motuhake.