Bawo ni lati Ṣiṣe / Ṣọrin Ere-ije
Eto apẹkọ ere-ije 20-ọsẹ yii ni a ṣe lati ṣe iranlọwọ fun ọ lati ṣiṣe / rin si ipari igun-ije rẹ (26.2 km). Lati bẹrẹ eto yii, o yẹ ki o ti ṣiṣẹ / rinrin fun oṣu mẹfa oṣu ati pe o yẹ ki o ni aaye-ijabọ ti ile-iwe ti o to 12-15 km fun ọsẹ kan.
Eto iṣeto ikẹkọ yii jẹ eto ṣiṣe / rin , nitorina awọn ilana itọju rẹ yoo han ni awọn igbadun ije / rin.
Nọmba akọkọ to han yoo jẹ nọmba iṣẹju lati ṣiṣe ati nọmba keji jẹ iye lati rin. Nitorina, fun apẹẹrẹ, 3/1 tumọ si ṣiṣe fun iṣẹju 3, lẹhinna rin fun iseju kan. Ti awọn akoko arin 3 bẹrẹ lati ni rọrun ju lakoko ikẹkọ rẹ, o le ni iyaworan fun 4/1 (iṣẹju 4, ṣiṣe iṣẹju 1) tabi awọn iṣẹju arin 5/1 (iṣẹju 5 ti nṣiṣẹ, iṣẹju 1).
O yẹ ki o bẹrẹ igbimọ kọọkan pẹlu ilọju -oke-ni- iṣẹju 5-10 iṣẹju. Pari soke pẹlu iṣẹju 5-10 iṣẹju- itọju-mọlẹ . Awọn akoko arin ṣiṣe rẹ yẹ ki o ṣee ṣe ni irọrun rọrun, ibaraẹnisọrọ ibaraẹnisọrọ . O yẹ ki o pari awọn gbalaye rẹ pẹlu igbọwo gbogbo.
Awọn akọsilẹ nipa iṣeto:
O ko ni lati ṣe awọn igbasilẹ rẹ lori awọn ọjọ kan pato; sibẹsibẹ, o yẹ ki o gbiyanju lati ko ṣiṣe / rin ọjọ meji ni ọna kan. O dara lati mu ọjọ isinmi tabi ṣe ikẹkọ-agbekọja lori awọn ọjọ laarin awọn igbasilẹ. Ikẹkọ ikẹkọ le jẹ rin, gigun keke, odo, tabi iṣẹ miiran (miiran ju iṣiṣẹ) ti o gbadun.
O ṣeese yoo fẹ lati ṣe igbadun gigun rẹ ni Ọjọ Satidee tabi Ọjọ Ẹẹta, nigbati o yoo ni akoko diẹ sii.
Osu 1:
Ọjọ 1: 2 miles - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: 3 miles - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 3: 4 miles (gun run) - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 2 miles recovery walk
Osu 2:
Ọjọ 1: 3 miles - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: 3 miles - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 3: Ikẹkọ ikẹkọ tabi isinmi
Ọjọ 4: 4 miles (gun run) - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 2.5 miles (recovery walk)
Osu 3:
Ọjọ 1: 3 miles - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 3 miles - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 5 miles (gun run) - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 2 miles (recovery walk)
Osu 4:
Ọjọ 1: 3 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 3 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 6 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 2 miles (recovery walk)
Osu 5:
Ọjọ 1: 3 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 3 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 7 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 3 miles (recovery walk)
Osu 6:
Ọjọ 1: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 8 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 3 miles (recovery walk)
Osu 7:
Ọjọ 1: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 9 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 3 km EZ (imularada rin)
Oṣu 8:
Ọjọ 1: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 3 miles- 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 10 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 3 km EZ (imularada rin)
Osu 9:
Ọjọ 1: 5 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 12 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 3 mi EZ (imularada rin)
Osu 10:
Ọjọ 1: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: 3 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 3: Ikẹkọ ikẹkọ
Ọjọ 4: 8 mi (pipẹ) - 3/1 ṣiṣe awọn akoko
Ọjọ 5: 3 mi EZ (imularada rin)
Osu 11:
Ọjọ 1: Ikẹkọ ikẹkọ
Ọjọ 2: 3 miles- 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 3: Ikẹkọ ikẹkọ
Ọjọ 4: 14 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 2.5 miles (recovery walk)
Osu 12:
Ọjọ 1: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 3 miles- 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 10 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 3 miles (recovery walk)
Osu 13:
Ọjọ 1: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 3 miles- 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 15 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 3 miles (recovery walk)
Osu 14:
Ọjọ 1: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 3 miles- 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 10 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 3 miles (recovery walk)
Osu 15:
Ọjọ 1: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 4 miles- 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 16 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 3 miles (recovery walk)
Osu 16:
Ọjọ 1: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 3 miles- 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 12 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 2.5 miles (recovery walk)
Oṣu 17:
Ọjọ 1: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 3 miles- 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 18-20 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 2.5 miles (recovery walk)
Osu 18:
Ọjọ 1: 4 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: Ikẹkọ ikẹkọ
Ọjọ 3: 3 miles- 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 12 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 2.5 miles (recovery walk)
Osu 19:
Ọjọ 1: Ikẹkọ ikẹkọ
Ọjọ 2: 3 miles- 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 3: Ikẹkọ ikẹkọ
Ọjọ 4: 6 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 2.5 miles (recovery walk)
Osu 20 :
Ọjọ 1: 3 miles - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: 20 iṣẹju - 3/1 ṣiṣe awọn akoko
Ọjọ 3 (ọjọ ṣaaju ki o to ije): Walk 20 iṣẹju
Ọjọ 4: RACE!