Awọn Eto Ikẹkọ Ere-ije Ere-ije Ọkọ-12 fun Awọn Ere-ije Imọran
Ti o ba ti ṣe iṣeto Ere-ije kan ati pe o ṣiṣe ni igbagbogbo, iwọ ko nilo lati lo ọpọlọpọ awọn osu ngbaradi fun ọfẹ ti o wa nigbamii. Ni isalẹ ni igbimọ akoko-ọjọ 12-ọjọ ti yoo gba ọ-iṣetan ati ṣiṣe si agbara rẹ.
Ranti pe iṣeto yii kii ṣe fun ẹnikan ti o jẹ iyasọtọ tuntun lati ṣiṣẹ tabi ko ṣiṣẹ fun awọn osu diẹ ti o kọja.
Lati bẹrẹ iṣeto ikẹkọ, o nilo lati ni ipilẹ ile ẹkọ ti nipa 20 miles fun ọsẹ kan ati pe o yẹ ki o ni anfani lati ni irọrun ṣiṣe to 10 km ni akoko kan. Ti o ko ba wa ni ipele naa, o le fẹ lati gbiyanju eto ẹkọ ikẹkọ to gun julọ. Ṣayẹwo jade awọn eto ikẹkọ ere-ije wọnyi fun ipele oriṣiriṣi ati awọn akoko ikẹkọ to gun.
Ikẹkọ Ikẹkọ nṣiṣẹ
Ikẹkọ rẹ ni awọn igbasẹ wakati, awọn arin igba, awọn igbasẹ gigun, ati igbiyanju ti o rọrun, eyi ti gbogbo wọn ṣe alaye ni isalẹ. Wo iṣeto osẹ (ni isalẹ) fun awọn alaye gangan lori gangan bi o ṣe le ṣiṣe ati ni akoko wo. Iṣeto naa ko fihan iru ọjọ lati ṣiṣe gbogbo adaṣe, nitorina o jẹ fun ọ lati pinnu nigbati o fẹ ṣiṣe wọn. Ṣugbọn gbìyànjú lati yago fun ṣiṣe akoko aladani, igbasẹ aarin, ati pipẹ lori awọn ọjọ-pada-pada. O yẹ ki o gba ọjọ isimi kan tabi ṣe igbiyanju ti o rọrun tabi agbekọja-agbelebu laarin.
Tempo Run (TR): Fun igba die , iwọ yoo bẹrẹ ati pari pẹlu awọn km diẹ ni irọrun, itura igbadun.
Awọn aṣaju-aṣeyọri to ti ni ilọsiwaju le nigbagbogbo fi kun diẹ ninu awọn afikun miles si wọn warmup tabi cooldown. O yẹ ki o ṣiṣe igbiyanju igbadẹ akoko ti ṣiṣe ni igbiṣe ije 10K rẹ. Ti o ko ba ni idaniloju ti igbiyanju 10K rẹ, o yẹ ki o ṣiṣe ni idaduro ti o ni irọrun itọju.
Interval Run (IR): Awọn igbasilẹ igba ti wa ni tun ṣe ijinna kan (ie, 400m) ni ipari 10K ati lẹhinna akoko igbasilẹ lẹhin igbakeji kọọkan.
Fun apẹẹrẹ, 5 x 800m ni 10K pace pẹlu 90 imularada keji si laarin , yoo tumọ si ṣiṣe gbogbo apapọ 800m tun ṣe pẹlu 90 -aaya ṣiṣe ni rọrun, imudara igbiyanju laarin awọn tun ṣe. Awọn igbasilẹ atẹle le ṣee ṣe nibikibi, ṣugbọn o rọrun lati ṣe wọn lori orin kan. O yẹ ki o kọ gbona ni igbadun rọrun. Lẹhin naa, ṣe awọn aaye arin / atunṣe fun nọmba ti a ṣeto ti o tun ṣe. Pari awọn aaye arin rẹ pẹlu iṣẹju 10-iṣẹju kan.
Gigun gigun (LR): Diẹ ninu awọn igbasẹ gigun yoo ṣee ṣe ni itura, ibaraẹnisọrọ ibaraẹnisọrọ fun isunmọ ti a yàn. Awọn miiran ni yoo ṣe ni akoko kan pato, da lori idiyele aṣiṣe ti o ni iṣiro rẹ (TMP). O le lo iṣiroye onisọro akoko akoko ije yii lati gba idiyele akoko akoko ere-ije rẹ nipa lilo akoko to ṣẹṣẹ lati inu ije miiran.
Easy Runs (ER) ati Cross-training: Ikẹkọ ikẹkọ tabi itọsọna rọrun le ṣee ṣe ni awọn ọjọ miiran ti awọn ọsẹ, bi eto rẹ jẹ iyọọda. A ṣe iṣeduro pe ki o gba o kere ọkan isinmi pipe ni ọsẹ kan. O yẹ ki o ṣe igbasilẹ ni itura, ibaraẹnisọrọ ibaraẹnisọrọ.
Ikẹkọ ikẹkọ le jẹ iṣẹ eyikeyi miiran ju ṣiṣe pe o gbadun, bii gigun kẹkẹ, ọkọ ayọkẹlẹ, omi, yoga, tabi ikẹkọ-agbara. O yẹ ki o ṣe iṣẹ naa ni ipo ti o dara julọ.
Ṣiṣe fun o kere ju ọjọ kan ti agbara-ikẹkọ fun ọsẹ kan; ọjọ meji fun ọsẹ kan jẹ dara julọ. Ẹkọ iṣiro rẹ ti o ni okunkun ko ni lati wa ni pipẹ tabi fifun, ati pe o le jẹ awọn adaṣe nikan, gẹgẹ bi ninu adaṣe apeere yi.
Akiyesi: Awọn igbona ati awọn ile-iṣọ yẹ ki o tun ṣee ṣe ni irọrun igbadun.
Eto Ikẹkọ Ere-ije Ikọ-12-Osu
Osu 1:
- Ṣiṣe # 1: Tempo ṣiṣe (TR): 1 mile rọrun Pace fun gbona-soke; 2 km ni igbaduro akoko; 1 mile cooldown
- Ṣiṣe awọn # 2: Idagbasoke arin (IR): 10 iṣẹju ti o gbona-soke; 8 x 400m ni 10K igbesẹ pẹlu 90 imularada keji (rọrun riru) ni laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: Iyara gigun (LR): 10 miles ni rọrun, itura igbadun
- Ṣiṣe awọn # 4: Run run (ER): 4 km
Osu 2:
- Ṣiṣe # 1: TR: 2 miles easy pace for warm-up; 2 km ni igbaduro akoko; 1 mile cooldown
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 5 x 800m ni 10K igbiyanju pẹlu 90 igba agbara keji laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 11 miles ni TMP (igbaduro Ere-ije gigun) + 30 aaya / mile
- Ṣiṣe # 4: ER: 4 km
Osu 3:
- Ṣiṣe # 1: TR: 2 miles easy pace for warm-up; 2 km ni igbaduro akoko; 1 mile cooldown
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 5 x 800m ni 10K igbiyanju pẹlu 90 igba agbara keji laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 12 miles ni rọrun, itura igbadun
- Ṣiṣe # 4: ER: 4 km
Osu 4:
- Ṣiṣe # 1: TR: 2 miles easy pace for warm-up; 1 mile ni igbesi aye; 1 mile rọrun; 1 mile ni igbesi aye; 1 mile cooldown
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 4 x 1200m ni 10K Pace, pẹlu imularada 400m laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 13 miles ni TMP + 30 -aaya / mile
- Ṣiṣe # 4: ER: 5 km
Osu 5:
- Ṣiṣe # 1: TR: 2 miles easy pace for warm-up; 3 miles in temporation; 1 mile cooldown
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 6 x 800m ni 10K Pace, pẹlu 90 imularada keji laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 12 miles ni rọrun, itura igbadun, lẹhinna pari pẹlu 2 km ni TMP
- Ṣiṣe # 4: ER: 5 km
Osu 6:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 3 miles in temporation; 2 mile cooldown
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 10 x 400m ni 10K igbesẹ pẹlu 90 gbigba keji ni laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 15 miles ni rọrun, itura igbadun
- Ṣiṣe # 4: ER: 5 km
Osu 7:
- Ṣiṣe # 1: TR: 2 mile rọrun Pace fun gbona-soke; 3 miles in temporation; 1 mile cooldown
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m ni 10K Pace, pẹlu idapọ 400m laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 16 miles ni TMP + 30 -aaya / mile
- Ṣiṣe # 4: ER: 5 km
Oṣu 8:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 3 miles in temporation; 1 mile cooldown
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 3 x 1600m ni 10K Pace, pẹlu imularada 400m laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 18 miles ni rọrun, itura igbadun
- Ṣiṣe # 4: ER: 4 km
Osu 9:
- Ṣiṣe # 1: TR: 2 mile rọrun Pace fun gbona-soke; 3 miles in temporation; Iṣẹju 5-iṣẹju
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 6 x 800m ni 10K Pace, pẹlu 90 imularada keji laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 20 miles ni rọrun, itura igbadun
- Ṣiṣe # 4: ER: 3 miles
Osu 10:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 3 miles in temporation; Iṣẹju 5-iṣẹju
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m ni 10K Pace, pẹlu idapọ 400m laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 8 miles ni rọrun, itura igbadun, lẹhinna pari pẹlu 2 km ni TMP
- Ṣiṣe # 4: ER: 3 miles
Osu 11:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 3 miles in temporation; 1 mile cooldown
- Ṣiṣe awọn # 2: ER: 5 km
- Ṣiṣe # 3: LR: 6 miles easy pace
- Ṣiṣe # 4: ER: 3 miles
Osu 12:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 2 km ni igbaduro akoko; 1 mile cooldown
- Ṣiṣe awọn # 2: ER: 3 miles
- Ṣiṣe # 3: ER: 2 miles
A Ọrọ Lati
Ṣiṣe awọn igbasilẹ ikẹkọ ọsẹ jẹ apakan kan ti igbaradi rẹ fun ṣiṣe ṣiṣe Ere-ije gigun. O ṣe pataki ki o ni imurasilọ mura fun ara rẹ nipa sisẹ awọn ilana fun iṣoro pẹlu idamu ati awọn italaya opolo ti o yoo ni iriri. O yẹ ki o rii daju pe o nlo itoju ti ara rẹ nipa sisun ọpọlọpọ oorun ati ṣiṣe awọn iṣeunjẹ ti ilera . Ti o ba ni iriri irora ti o to gun ju ọjọ meje lọ si ọjọ mẹwa lọ, ṣapọ si oniṣẹ imọran ilera rẹ lati pinnu idiwọ ati itọju.