Ko tenei kaupapa whakangungu e waru-wiki 5K kua hoahoatia mo nga kaimori / hunga e hiahia ana ki te hanga ki te whakahaere i te 5K ra (3.1 km). E whakaaro ana te hōtaka ka taea e koe te haere / haere (i te 5 meneti / 1 min te haere / haere) mo te 30 meneti. Ki te kore koe e oma, e rere ranei / haere i mua, ka hiahia pea koe ki te tīmata me te 3 Wiki ki te 30-Minute Running Habit . Mena kua taea e koe te neke i te maero kotahi maero, ka hiahia koe ki te whakamatau i tenei Maatau Whakangungu Taumata 5K ranei tenei Whakangungu Whakangungu 4-Week 5K ranei .
Mena kuaore koe i te tinana hou, haere ki to taakuta kia watea kia rere.
Tuhipoka mo te Whakangungu Whakangungu
Ko tenei kaupapa he rere / haere ki te hōtaka whakahaere tonu, na etahi o nga tohutohu whakangungu e whakaatu ana i nga waahi rere / haere. Ko te tau tuatahi e whakaatuhia ko te nui o nga meneti hei whakahaere, me te tau tuarua ko te nui ki te haere. Na, hei tauira, 5/1 te tikanga mo te 5 meneti, ka haere mo te meneti kotahi.
Me tīmata koe i ia oma me te 5-10 meneti o te haere-mahana , te whakaheke tere ranei. Whakaotihia me te 5-10 meneti te maatau-te- haere haere ranei te jog puhoi.
Kaore koe e whai mahi i runga i nga ra motuhake; Heoi, me whakamatau koe kia kaua e rere 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.
He wiki 1:
Day 1: 5/1 x 5 (5 meneti te oma, 1 meneti haere x 5, mo te 30 meneti katoa)
Rā 2: Whakaorangia
Day 3: 5/1 x 5
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: 6/1 x 5
Rā 7: Te okioki 30 min te haere
He wiki 2:
Day 1: 7/1 x 4
Rā 2: Whakaorangia
Day 3: 7/1 x 4
Rā 4: 40-45 min whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: 8/1 x 4
Rā 7: Te okioki 30 min te haere
He wiki 3:
Day 1: 9/1 x 3
Rā 2: Whakaorangia
Day 3: 10/1 x 3
Rā 4: 45 min te whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: 11/1 x 3
Rā 7: Te okioki 30 min te haere
He wiki 4:
Day 1: 12/1 x 3
Rā 2: Whakaorangia
Day 3: 14/1 x 2
Rā 4: 45 min te whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: 15/1 x 2
Rā 7: Te okioki 30 min te haere
He wiki 5:
Day 1: 16/1 + 12 min te oma
Rā 2: Whakaorangia
Day 3: 18/1 + 10 min te oma
Rā 4: 45 min te whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: 20/1 + 10 min te oma
Day 7: 30 min whakangungu-whakangungu
He wiki 6:
Day 1: 23/1 + 5 min te oma
Rā 2: Whakaorangia
Day 3: 24/1 + 5 min te oma
Rā 4: 45 min te whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: 25/1 + 5 min te oma
Day 7: 30 min whakangungu-whakangungu
He wiki 7:
Rā 1: Whakahaere 26 meneti
Rā 2: Whakaorangia
Day 3: Whakahaere 28 meneti
Rā 4: 45 min te whakangungu-whakangungu
Rā 5: Whakaorangia
Day 6: Whakahaere 30 meneti
Day 7: 30 min whakangungu-whakangungu
He wiki 8:
Ko to 5K tuatahi tenei wiki! Ngana ki te tango i te mea iti ake i tenei wiki, kia tino okioki koe mo to 5K. He pai!
Rā 1: Whakahaere 25 min
Day 2: 30 min whakangungu whakangungu
Day 3: Whakahaere 20 min