Kia Hawhe Marathon-Kua Whakaritea i roto i te 2 Marama
Mena kua oti ia koe te haurua marathon me te mahi tonu ki a koe, kaore koe e tatari mo etahi marama hei whakahaere i to marathon o muri mai. Kei raro nei he marathon wiki mo te waru-wiki ka uru ki a koe-ka rite me te rere ki to tino kaha.
Kia maumahara ko tenei waahanga whakangungu ehara 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 whai turanga whakangungu mo te tata ki te 15 maero i te wiki, me kaha ki te neke ki te 6 maero i te wa. Mena kaore koe i taua taumata, ka hiahia koe ki te haere me te whakangungu roa o te marathon whakangungu. Nganahia tetahi o enei waahanga whakangungu mo te tekau ma rua-wiki mo te kaitohutohu , mo te takawaenga , mo te hunga takawaenga , mo nga kaiwhakanako.
Whakangungu Whakangungu Ipu
Ko to whakangungu kei roto i nga waa rere, te waahi, te tere roa, me te oma ngawari, e whakamaramatia katoatia 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. Ko te nuinga o nga kaihoroi rite ki te tiaki i to raatau roa mo te Rāhoroi me te Rātapu ranei, ka nui ake te wa e rere ai, engari ka taea e koe te mahi i te mea tino pai mo to waatea. Me tamata noa ki te karo i te rere o te waatea, ka rere te wa, ka roa te rere 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. Ki te mea he kaiwhairangi koe, ka titiro ki te taapiri atu i te maha o nga hua, ka taea e koe te haere roa mo te whakamahana me te whakamaarama. 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, 4 x 800m i te 10K tere me te whakaora 90-rua i waenga, ko te tikanga te rere i te huinga 800m te roa me te 90 hēkona e rere ana, e tere ana te whakaora i waenganui i nga whakaari. Ka taea te whakahaere i tetahi waahi ki tetahi wahi, tae atu ki te taputapu, engari he mea tino pai ki 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. Mena kei te kore te mana o to manawa, kei te tere haere koe. Ko nga waahanga o etahi rere roa ka mahia i te waahanga motuhake, i runga i te waahanga o te marathon haurua (THMP). Ka taea e koe te whakamahi i te tautuhinga whakatau waitohu whakataetae waitohu penei me tenei ki te whakatau i to wawaenga marathon ma te whakauru i te waa 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. Kia rite ki to rokoi tere, me tere te rere o te rere i runga i te tere, te whakawhitiwhitiwhiti korero.
Ko te whakangungu-whakangungu ka taea te mahi tetahi atu i te rere ki te waahi e pai ana ki a koe, penei i te pahikara, te kanikani, te huka, te kauhoe, 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 te kaha o to mahi. Kaore e hiahiatia ana e koe etahi taputapu motuhake-ka taea e koe te mahi noa i nga mahi tinana, penei i roto i tenei mahi whakangungu .
Te wera me te Cooldowns: Mo te mahana-me te papahuinga, me rere koe i te tere tere haere ranei. Ka taea hoki e koe te tīmata me etahi mahi hihiri me nga mahi mahana-whakangungu pērā i te tihi me te peke.
Mahere Akoranga Maama mo te Maehe-8-wiki
He wiki 1:
Whakahaere # 1: Tempo rere (TR): 1 mile te tere tere mo te mahana-mahana; 1 maero i te tere roa; 1-mile cooldown
Whakahaere # 2: Te omahu (IR): 10-meneti te mahana-ake; 6 x 400m i te 10K tere me te whakaora 90-rua (te tere tere) i waenganui; 10-meneti te roa
Whakahaere # 3: Te oma roa (LR): 6 maero te ngawari me te waatea
Whakahaere # 4: Whakanuia te oma (ER): 4 maero
He wiki 2:
Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 1 maero i te tere roa; 1-mile cooldown
Run # 2: IR: 10-meneti te mahana-ake; 4 x 800m i te 10K tere, me te whakaora 400m i waenganui; 10-meneti te roa
Whakahaere # 3: LR: 8 maero te ngawari me te waimarie
Whakahaere # 4: ER: 4 maero
He wiki 3:
Whakahaere # 1: TR: 2 mile te tere tere mo te mahana-mahana; 2 maero i te tere tere; 1-mile cooldown
Run # 2: IR: 10-meneti te mahana-ake; 400m, 800m, 1200m, 800m, 400m i te 10K tere, me te whakaora 400m i waenganui; 10-meneti te roa
Whakahaere # 3: LR: 10 maero i THMP (e whanga ana ki te haurua o te marathon) + 30 hēkona / mile
Whakahaere # 4: ER: 5 maero
He wiki 4:
Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 2 maero i te tere tere; 1-mile cooldown
Run # 2: IR: 10-meneti te mahana-ake; 4 x 800m i te 10K tere, me te whakaora 400m i waenganui; 10-meneti te roa
Whakahaere # 3: LR: 10 maero te ngawari me te waimarie, ka mutu me te 2 maero i THMP
Whakahaere # 4: ER: 4 maero
He wiki 5:
Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 3 maero i te tere roa; 5-meneti te roa
Run # 2: IR: 10-meneti te mahana-ake; 4 x 800m i te 10K tere, me te whakaora 90-rua i waenganui; 10-meneti te roa
Whakahaere # 3: LR: 13 maero te maamae, te waatea pai
Whakahaere # 4: ER: 3 maero
He wiki 6:
Whakahaere # 1: TR: 1 mile te tere tere mo te mahana-mahana; 3 maero i te tere roa; 5-meneti te roa
Run # 2: IR: 10-meneti te mahana-ake; 400m, 800m, 1600m, 800m, 400m i te 10K tere, me te whakaora 400m i waenganui; 10-meneti te roa
Whakahaere # 3: LR: 10 maero te ngawari me te waimarie, ka mutu me te 2 maero i THMP
Whakahaere # 4: ER: 3 maero
He wiki 7:
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 8:
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
Rae Rae! Tikina nga tohutohu mo nga mea hei mahi i te ra o to hawhe marathon.
Me pehea te Kimihia he hawhe Marathon
Me whakatau koe mehemea e hiahia ana koe ki te whakahaere i tetahi marathon hawhe nui, iti ranei, a, ki te hiahia koe ki te haere ki te waahi ngahau, ki te noho tata ki te kainga. Mena kei te rapu koe i tetahi mea i te takiwa, tirohia me te karapu whakahaere o to rohe, te toa a tawhio noa, me rapu Active.com. Ki te hiahia koe ki te haere mo te whakataetae nui, tirohia enei mahinga o etahi o nga hawhe marathon pai i te US:
Nga Marathon Nga Rawa Uara o te Utu Nui
Nga Marathoni Nui Maehe Nui o Te Ao
Nga Marathonui Uara o Amerika
Top Winter US Hawhe Marathon
He Kupu Mai i
Ko te whakaoti i to whakangungu whakangungu i ia wiki, ko tetahi waahanga noa iho o taau whakarite mo te whakahaere i te hawhe marathon. Ka hiahia hoki koe ki te whakatikatika i a koe mo te whakataetae ma te whakawhanake i nga rautaki hei whakatutuki i nga raruraru me nga raruraru hinengaro kaore pea koe e wheako i te wa e whakangungu ana. Me mahi ano hoki koe i te pai o te atawhai whaiaro na roto i te nui o te moe me te mahi i nga tikanga kai hauora . Whakarongo ki to tinana me te whakarongo ki nga tohu awhina whaanui o nga whara rere . Mena kei te mamae koe i te mamae e roa atu i te whitu ki te 10 nga ra, ui atu ki a raatau ngaio hauora ki te whakatau i nga take me te maimoatanga.