Bawo ni lati Bẹrẹ ati Mọ lati Ṣiṣe pẹlu Ilana Run / Walk
Eto ikẹkọ ọsẹ mẹrin yii ni apẹrẹ fun awọn olutẹrin-ṣiṣe ti o bẹrẹ akoko ti n ṣe afẹfẹ lati tẹsiwaju titi di ilọsiwaju 1.6 ibuso (1600 mita), eyiti o jẹ deede ti o sunmọ to 1 mile. Ti o ba lo ọna iwọn lati wiwọn ijinna rẹ, eyi jẹ eto ti o dara fun ọ.
Eto yii jẹ ṣiṣe / rin si eto eto nlọ lọwọ. Ni ọsẹ kọọkan, iwọ yoo ṣe diẹ ilosoke si ijinna ṣiṣan rẹ ati idinku ninu ijinna rin rẹ.
Ni opin ọsẹ mẹrin, iwọ yoo ni anfani lati ṣiṣẹ 1600m laisi idaduro.
Ti o ba jẹ olubere, ṣugbọn o n wa nkan diẹ diẹ sii ju laya, gbiyanju boya Ilana Oṣu mẹjọ-Oṣu mẹwa si ọgbọn iṣẹju ti nlọ lọwọ ṣiṣiṣẹ tabi eto lati kọ fun ọkọ akọkọ 5K
Ṣaaju ki o to bẹrẹ, ṣayẹwo Ṣafihan Itọsọna Absolute Beginners yii lati Ṣiṣe , lati kọ diẹ ninu awọn ipilẹ ti o nṣiṣẹ, gẹgẹbi fọọmu ti o yẹ , kini lati wọ, ati bi o ṣe nmi.
Awọn akọsilẹ nipa Iseto Ikẹkọ
Fun idiwọn idi, o dara julọ lati ṣe awọn adaṣe wọnyi lori orin kan , eyiti o jẹ mita 400 (400m). Kọọkan idaraya yoo ni deedee orin, nitorina o mọ bi o ṣe yẹ ki o ṣiṣẹ ati nrin.
O yẹ ki o bẹrẹ igbimọ kọọkan pẹlu ilọju -oke-ni- iṣẹju 5-10 iṣẹju. Pari soke pẹlu iṣẹju 5-10 iṣẹju- itọju-mọlẹ .
O ko ni lati ṣe awọn igbasilẹ rẹ lori awọn ọjọ kan pato; sibẹsibẹ, o yẹ ki o gbiyanju lati ma ṣiṣe ọjọ meji ni ọna kan. O dara lati ya ọjọ isinmi tabi ṣe ikẹkọ-agbekọja ni awọn ọjọ laarin awọn arinrin bi ara rẹ ṣe n ṣe deede si ikẹkọ.
Ikẹkọ ikẹkọ le jẹ rin, gigun keke, odo, tabi iṣẹ miiran (miiran ju iṣiṣẹ) ti o gbadun.
Ti o ba ri pe eto naa nlọsiwaju ni kiakia fun ọ, o le tun ọsẹ kan šaaju ki o to lọ si ọsẹ to nbo.
Osu 1:
Ọjọ 1: Ṣiṣe 100m, rin 300m - tun awọn igba 4 (Ẹsẹ deede: Ṣiṣe 1/4 ti ipele kan, rin 3/4 ti ipele - tun ni igba mẹrin)
Ọjọ 2: Isinmi tabi agbekọja-ọkọ-irin
Ọjọ 3: Ṣiṣe 100m, rin 300m - tun awọn igba 4 (Atẹle deede: Ṣiṣe 1/4 ti ipele, rin 3/4 ti ipele - tun ni igba mẹrin)
Ọjọ 4: isinmi
Ọjọ 5: Ṣiṣe 100m, rin 300m - tun awọn igba 4 (Ẹsẹ deede: Ṣiṣe 1/4 ti ipele, rin 3/4 ti ipele kan - tun tun ni igba 4)
Ọjọ 6: Isinmi tabi agbekọja-agbelebu
Ọjọ 7: isinmi
Osu 2:
Ọjọ 1: Ṣiṣe 200m, rin 200m - tun awọn igba 4 (Ẹsẹ deede: Ṣiṣe 1/2 ipele, rin 1/2 ti ipele kan - tun awọn igba mẹrin 4)
Ọjọ 2: Isinmi tabi agbekọja-ọkọ-irin
Ọjọ 3: Ṣiṣe 200m, rin 200m - tun awọn igba 4 (Ẹsẹ deede: Ṣiṣe 1/2 ipele, rin 1/2 ti ipele - tun awọn igba mẹrin)
Ọjọ 4: isinmi
Ọjọ 5: Ṣiṣe 200m, rin 200m - tun awọn igba 4 (Ẹsẹ deede: Ṣiṣe 1/2 ipele, rin 1/2 ti ipele kan - tun awọn igba mẹrin 4)
Ọjọ 6: Isinmi tabi agbekọja-agbelebu
Ọjọ 7: isinmi
Osu 3:
Ọjọ 1: Ṣiṣe 300m, rin 100m - tun awọn igba 4 (Ẹsẹ deede: Ṣiṣe 3/4 ipele, rin 1/4 ti ipele - tun awọn igba mẹrin 4)
Ọjọ 2: Isinmi tabi agbekọja-ọkọ-irin
Ọjọ 3: Ṣiṣe 300m, rin 100m - tun awọn igba 4 (Ẹsẹ deede: Ṣiṣe 3/4 ipele, rin 1/4 ti ipele - tun awọn igba mẹrin 4)
Ọjọ 4: isinmi
Ọjọ 5: Ṣiṣe 300m, rin 100m - tun awọn igba 4 (Ẹsẹ deede: Ṣiṣe 3/4 ipele, rin 1/4 ti ipele - tun awọn igba mẹrin 4)
Ọjọ 6: Isinmi tabi agbekọja-agbelebu
Ọjọ 7: isinmi
Osu 4:
Ọjọ 1: Ṣiṣe 1600m (Atẹle deede: 4 laps = 1600m tabi 1.6K)
Ọjọ 2: Isinmi tabi agbekọja-ọkọ-irin
Ọjọ 3: Ṣiṣe 1600m (Atẹle deede: 4 laps = 1600m tabi 1.6K)
Ọjọ 4: isinmi
Ọjọ 5: Ṣiṣe 1600m (Atẹle deede: 4 laps = 1600m tabi 1.6K)
Ọjọ 6: Isinmi tabi agbekọja-agbelebu
Ọjọ 7: isinmi
Ti šetan fun italaya tókàn rẹ? Gbiyanju akoko ibere akoko 5k fun ikẹkọ fun irin-ije 5K.
Ṣugbọn o le fẹ bẹrẹ pẹlu awọn italolobo wọnyi fun ṣiṣe fifa mile lai duro .