IShedyuli yoQeqesho lweHalf-Marathon yeeVeki ezili-10

Umxholo

• Uphengululo lwe

Wamkelekile kwinkqubo yakho yoqeqesho esisemthethweni yesiqingatha-semarike kwiimbaleki zeNew York Road! Nokuba injongo yakho ibetha ixesha elithile okanye ukugqiba nje, le nkqubo yenzelwe ukufundisa kwaye ikukhuthaze ukuba ugqibe isiqingatha semarathon. Ukubaleka kunokuba ngaphezulu kakhulu kunendlela yokusebenza, kwaye kwiiveki ezili-10 ezizayo, ufumana amathuba angama-50-60 okufumana oku. (Landela @ AliOnTheRun1, UbumeUmbhali woqeqesho lomdyarho, njengoko esebenzisa esi sicwangciso ukuqeqesha isiqingatha seBrooklyn!)

Esi sicwangciso simodareyithi siyilelwe ukubalekela ubomi bembaleki, abantwana, njl. ukulahla zonke izinto ebomini bakho ukuze ubaleke okanye uzilolonge, ngoko ke olu cwangciso lwayilwa ngale nto engqondweni. Qaphela ukuba ugxininiso lwakho olukhulu kule veki yokuqala yoqeqesho kukufunda amanyathelo akho oqeqesho kunye nenqanaba lakho lomzamo. Ukubaleka kumzamo ochanekileyo kubalulekile kuqeqesho lobuchule kunye nokuphepha ukwenzakala.

Malunga nokubaleka:

Ukuqhuba rhoqo iyakwenza ipesenti enkulu ekusebenzeni kwakho konke ukuya kwisiqingatha semarathon, ke sukucinga ngezi zibaleki njengenkcitha xesha. Basebenza ngenjongo nje ngeentsuku zokuzilolonga. Ukubaleka ngesantya esifanelekileyo sisitshixo sokufumana isikhuthazi se-aerobic kwaye ungakhathali kakhulu. Kwiiveki ezimbalwa zokuqala zoqeqesho, isiphakamiso sethu kukubaleka kuluhlu olucothayo lwezantya zakho ezimiselweyo, kwaye njengoko usiba sempilweni ngakumbi ngeli xesha leprogram, uya kuqalisa ukubaleka kuluhlu olukhawulezayo lwesantya esimiselweyo. Kungenxa yoko le nto sidale amanqanaba esantya. Amanyathelo akho aya kutshintsha kancinane kwiveki ukuya evekini ngokuxhomekeke kwinjongo yoqeqesho kuloo veki. Kungcono ukuhlala ngaphakathi kolu luhlu lwesantya kuba lulungiselelwe ngokusekwe kuqeqesho lwakho kunye nembali yomdyarho! Njengoko usiya kule nkqubo, zama ukufumanisa esona santya sifanelekileyo kuluhlu olunikiweyo. Olu hambo kufuneka lube li-6 kwali-10 kwisikali sakho esibonwayo somzamo.

Kwi Ukuqhutywa rhoqo kwe-AYF (Njengoko Uziva), ushiya iwotshi kunye noxinzelelo ngasemva kwaye ubaleke kuba ukonwabela ukubaleka, hayi kuba uziqeqesha.

IFartlek iyabaleka zenzelwe ngokukodwa ukujoba isivinini sokuzilolonga kumgama wokubaleka. Oku kukuvumela ukuba usebenze kumsebenzi wesantya ngelixa ugxile kunyamezelo oluthe ngqo kumdyarho wesiqingatha semarathon. Oku kuzilolonga kulucelomngeni kuba umzimba wakho kufuneka uphinde ubuyele phakathi kwamacandelo akhawulezayo ngelixa usaqhuba. Kubalulekile ukufundisa umzimba ukuba uphinde kwakhona. Oku kuya kuvumela umzimba wakho ukuba usebenze ngakumbi, oya kwenza isantya se-marathon sibonakale silula kwaye ikuvumela ukuba ugcine ixesha elide.

Iintsuku zeFlex endaweni yokubaleka kwakho ngeseshoni yoqeqesho olunqamlezayo okanye usuku lokuphumla. Iiseshini zoqeqesho olunqamlezileyo kukuzilolonga kwe-aerobic, oku kuthetha ukuba ezo seshoni kwibhayisekile zinokukunceda ixesha lakho lesiqingatha semarathon. Wonke umntu uphendula ngendlela eyahlukileyo, ke kunzima ukufumanisa isiphumo, ukuba sikhona, ukuba ukhetho lwakho lwento oza kuyenza ngeentsuku zeFlex luya kuba nexesha lakho lemarathon. Ungacingi ukuba yinto embi ukuthatha iintsuku ezimbini (ikakhulu kuba usebenze ngaphantsi kweentsuku ezi-6 ngeveki okwangoku; ingcebiso yethu kukususa)! Ukuba uwela umnqamlezo, yiya kwimizuzu engama-56-60 malunga nenqanaba elifanayo lobunzima. Ukuba ukhetha ukunduluka, sukwenza oko ukuphosileyo kweentsuku zakho zokusebenza ezishiyekileyo. Ngoku uza kubaleka iimayile ezingama-37 kule veki.

Imitsi emide: kulo lonke ixesha lale nkqubo yoqeqesho, siya kuba sibandakanya ukubaleka okukhawulezayo ngaphakathi kwe-Long Runs yakho. (Isandi esivakalayo sokubaleka kwakho nezi ngoma zili-10 zoQeqesho lweMarathon ukuseta indawo yakho.)

Ukuzilolonga kweTempo zimitsi ezinzileyo eziqhubayo-kanye njengesiqingatha sembaleki. Ukuma okuzinzileyo kuthetha ukuba sifuna ukuba mpuluswa ngokuhamba kwethu kunye nomzamo wethu. Ukuba ugqibezela isahlulo sexesha lakho lokuzivocavoca kwaye uziva ngathi awungekhe usebenze elinye inyathelo, ngokuqinisekileyo uya kubaleka kakhulu.

Imitsi elulazinjalo nje, zintle kwaye zikhululekile. Gcina oku kuqhutywa kwiindawo ezithambileyo ukuba kunokwenzeka kwaye ugcine isantya sikhululekile! Enye yempazamo eqhelekileyo yeembaleki ayihambi lula kolu hambo. Oku kwaziwa njengempazamo yoqeqesho. Iimpazamo zoqeqesho sesona sizathu siphambili emva kokwenzakala okubalekayo. Konke ukugijima kunenjongo kwaye namhlanje kukunceda ukubuyisela umlenze wakho ngokunyusa ukuhamba kwegazi kwiimisipha zakho. Yiba nobulumko kwaye ugcine kulula. (Thintela ukwenzakala ngokwakha umzimba ophantsi oxhasayo ngalo Msebenzi Wamandla kubagijimi.)

Ngomhla wohlanga, unezinto ezininzi kulawulo lwakho. Ungazilungiselela, ungayazi ikhosi kunye nomhlaba wayo, ungazi amanyathelo akho, ungalazi iqhinga lakho, unganxiba iimpahla ezichanekileyo zemozulu, uluhlu luyaqhubeka. Kodwa into ongayi kuyazi yile nto uza kuziva ngayo kwi-13.1 yeekhilomitha ezilandelayo. Yiloo mincili kunye nesizathu saloo mabhabhathane kugqatso kusasa. Siyathemba ukuba ngesi sicwangciso, uya kuthi ga kumgca wokuqala uzithembile ukuba uyimbaleki ekrelekrele neqinayo kuneeveki ezili-10 ezidlulileyo.

Khuphela iimbaleki ezili-10 zeNew York Road Runners 'Isicwangciso soQeqesho lweHalf Marathon apha

Uphengululo lwe