Ka timata te 10K Rarangi mo te Run / Walkers
Ko tenei kaupapa whakangungu 10-wiki 10K kua hangaia mo nga kaimori haere / kaimuri e hiahia ana ki te rere / haere i te whakataetae 10K (6.2 maero). Ahakoa kaore koe e whakangungu mo tetahi iwi motuhake, ka awhina tenei papatono ki a koe ki te hanga ki te rere / haere mo te neke atu i te 60 meneti. Kei te whakaaro te kaupapa ka taea e koe te haere / haere (i te 1 meneti / 1 min te haere / haere) mo te 20 meneti. Mena kei te rapu koe i tetahi rarangi whakahaere katoa, whakamatauhia tenei waahanga ako whakangungu 10K .
Mena kuaore i te tinana i te wa nei, kia mohio koe ki te korero ki to taakuta me te whakatika mo te rere.
Tuhipoka mo te Apiti
Ko tenei kaupapa whakangungu timata ko te hōtaka rere / haere , na ka whakaatuhia nga tohutohu taahiranga i nga waahi rere / haere. Ko te tau tuatahi e whakaatuhia ko te maha o nga meneti hei whakahaere, me te tau tuarua ko te nui ki te haere. Na, hei tauira, 1/1 te tikanga mo te 1 meneti, ka haere mo te meneti kotahi.
Me tīmata koe i ia oma me te haere ki te mahana- 5 meneti-roa ranei, etahi mahi mahana ranei. Whakaotihia me te haere ki te 5-meneti -te haere.
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 pahikara, te kaukau, te whakangungu-kaha , tetahi atu mahi (atu i te rere) e pai ana koe.
He wiki 1:
Day 1: 1/1 x 10 (1-meneti te oma, 1-meneti haere x 10, mo te katoa o te 20 meneti)
Day 2: 1/1 x 10
Day 3: 1/1 x 10
Rā 4: 40-45 meneti te whakangungu rakau
He wiki 2:
Day 1: 1/1 x 11
Day 2: 1/1 x 12
Day 3: 1/1 x 13
Rā 4: 40-45 meneti te whakangungu rakau
He wiki 3:
Day 1: 1/1 x 15
Day 2: 1/1 x 15
Day 3: 1/1 x 15
Rā 4: 45 min te whakangungu-whakangungu
He wiki 4:
Day 1: 2/1 x 10
Day 2: 2/1 x 10
Day 3: 2/1 x 10
Rā 4: 45 min te whakangungu-whakangungu
He wiki 5:
Day 1: 2/1 x 10
Day 2: 3/1 x 10
Day 3: 2/1 x 14
Rā 4: 45 min te whakangungu-whakangungu
Day 5: 30 min whakangungu-whakangungu
He wiki 6:
Day 1: 3/1 x 10
Day 2: 3/1 x 8
Day 3: 3/1 x 11
Rā 4: 45 min te whakangungu-whakangungu
Day 5: 30 min whakangungu-whakangungu
He wiki 7:
Day 1: 3/1 x 10
Day 2: 3/1 x 8
Day 3: 3/1 x 13
Rā 4: 45 min te whakangungu-whakangungu
Day 5: 30 min whakangungu-whakangungu
He wiki 8:
Day 1: 3/1 x 10
Day 2: 3/1 x 10
Day 3: 3/1 x 15
Rā 4: 45 min te whakangungu-whakangungu
Day 5: 30 min whakangungu-whakangungu
He wiki 9:
Day 1: 3/1 x 10
Day 2: 3/1 x 10
Day 3: 3/1 x 17
Rā 4: 45 min te whakangungu-whakangungu
Day 5: 30 min whakangungu-whakangungu
He wiki 10:
Ko to 10K tenei wiki! Ka taea e koe te tango i te mea iti ake i tenei wiki kia tino okioki koe mo to tainga nui. He pai!
Day 1: 2/1 x 10
Day 2: 30 min whakangungu whakangungu
Day 3: 3/1 x 5