Ṣe o fẹ ṣiṣe ere-ije idaji kan ṣugbọn ko ni akoko to dara lati irin? O ṣee ṣe lati wa ni setan fun ijade 13.1-mile pẹlu awọn iṣeduro mẹta ti o ni ifojusi ni ọsẹ kan. Ti o ba duro si iṣeto ikẹkọ yii, o tun ṣee ṣe pe o le ṣiṣe akoko idaji akoko ti o yarayara julọ julọ.
Eto itọnisọna Ere-igbimọ Ere-ije yii 16-ọsẹ ni o da lori awọn igbasilẹ pato mẹta: igbaduro akoko, akoko aarin, ati pipẹ pipẹ.
O le ṣe awọn mẹta gbalaye ni eyikeyi ibere nigba ọsẹ, ṣugbọn eto naa n pese awọn esi ti o dara julọ ti o ba gba laaye o kere ju ọjọ kan laarin awọn igbasilẹ bọtini. Ni ọjọ miiran, a ni iwuri fun ọ ni ọkọ ayọkẹlẹ agbekọja , ni isimi isinmi pipe, tabi ṣawari itọsọna.
Eto yii ti lọ si awọn aṣaju ti o ti ṣiṣẹ ni o kere ju eré-ije ere mẹwa kan, ni iwe-iṣere aṣalẹ kan ti o kere ju igbọnwọ mẹjọ ni ọsẹ kan, ati pe o le ni iṣaju ṣiṣe titi to 8 milionu ni akoko kan. Ti o ko ba wa ni ipo naa, o le fẹ gbiyanju igbadun akoko iṣeto Ere-ije . Tabi, gba awọn eto ẹkọ ikẹkọ diẹ sii diẹ sii fun ipele oriṣiriṣi ati awọn akoko ikẹkọ kukuru.
Iwọ yoo nilo lati ni nkanro fun tọkọtaya awọn iṣiro pataki lati le ṣe awọn adaṣe daradara. Awọn igbasẹ aarin ati igba die wa ni orisun rẹ 10K igbasẹ, nitorina o ṣe iranlọwọ lati pari 10K ni tọkọtaya ti o ti kọja ti awọn osu. O tun le lo akoko ije naa lati ṣe idaniloju Igbese Ere-ije Ikọjukọ Ikọjukọ (THMP), tabi igbesẹ idojukọ rẹ.
Iwọ yoo nilo THMP fun diẹ ninu awọn igbasẹ gigun rẹ.
O le lo iṣiroye onisọmbirisi akoko ije yii lati gba idaduro kan ti akoko akoko-ije rẹ akoko nipasẹ lilo akoko to ṣẹṣẹ lati ije ti ijinna miiran.
Awọn Iyọju Ọna mẹta Fun Osu
Eyi ni awọn apejuwe ti awọn itọsọna bọtini mẹta ti o nilo lati ṣe ni ọsẹ kọọkan. Awọn alaye lori gangan bi Elo lati ṣiṣe ati ni akoko wo fun kọọkan ti awọn gbalaye ni o wa ninu awọn osẹ osẹ ni isalẹ.
Tempo Run (TR): Tempo ṣe iranlọwọ fun iranlọwọ lati ṣe agbekalẹ ibudo anaerobic rẹ, eyiti o jẹ pataki fun irin-ajo yiyara. Fun ọpọlọpọ awọn igbasẹ igba, iwọ yoo bẹrẹ ati pari pẹlu awọn km diẹ ni irọrun, itura igbadun. Fun igbati kukuru kukuru (3 miles tabi labẹ), o yẹ ki o ṣiṣe igbiyanju igbadẹ akoko ti ṣiṣe, o yẹ ki o ṣiṣe ni igbiyanju 10K rẹ. Ti o ko ba ni idaniloju ti igbiyanju 10K rẹ, o yẹ ki o ṣiṣe ni idaduro ti o ni irọrun itọju. Fun igbasẹ akoko igba diẹ (diẹ sii ju mẹta km), o yẹ ki o ṣiṣe igbasẹ akoko igbasẹ ni 10k-ije + 15 -aaya / mile.
Gigun gigun (LR): Diẹ ninu awọn igbasẹ gigun yoo ṣee ṣe ni itura, ibaraẹnisọrọ ibaraẹnisọrọ fun isunmọ ti a yàn. Awọn miiran yoo ṣee ṣe ni igbasilẹ ti a pinnu, ti o da lori idiyele aṣiṣan ti iṣiro rẹ ti o ni iṣiro (THMP). Ṣiṣe afẹfẹ kọọkan n gbe lori tókàn, nitorina o ṣe pataki ki o gba ninu igbasẹ gigun rẹ ni ọsẹ kọọkan, nitorina o ko ṣe awọn aṣoju nla ni ijabọ ati ewu nini farapa.
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, 8 x 400m ni 10K pace pẹlu 90 imularada keji laarin , yoo tumọ si ṣiṣe gbogbo ti mẹjọ 400m tun ṣe pẹlu 90 -aaya ti nṣiṣẹ ni rọrun, imudara igbiyanju laarin awọn tun ṣe.
Awọn igbasilẹ atẹle le ṣee ṣe nibikibi, ṣugbọn o rọrun lati ṣe wọn lori orin kan. Ti o ba fẹ iṣiṣẹ tẹtẹ , o tun rọrun lati wiwọn ijinna rẹ ati igbiyanju lori tẹtẹ.
O yẹ ki o kọ gbona ni igbadun rọrun ṣaaju ki o to bẹrẹ awọn aaye arin. 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.
Rọrun Runs ati Cross-training: Ikẹkọ -ikẹkọ tabi rọrun igbasilẹ 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.
O yẹ ki o ni agbara lati simi ni rọọrun ati ki o maṣe ni igbiyanju nipasẹ ṣiṣe rẹ.
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. Agbara-ikẹkọ ni ọpọlọpọ awọn anfani fun awọn aṣaju ati pe o jẹ aṣayan aṣayan-agbelebu ti o dara julọ. Aim lati ṣe o kere ju ọjọ kan ti agbara-ikẹkọ fun ọsẹ kan; ọjọ meji fun ọsẹ kan jẹ dara julọ. Ẹkọ iṣiro rẹ ti ko lagbara ni ko ni lati gun tabi gun, ati pe a le ṣe laisi awọn iṣiro tabi awọn eroja, bi ninu iṣọwe apeere yi.
Akiyesi: Awọn igbona ati awọn ile-iṣọ yẹ ki o tun ṣee ṣe ni irọrun igbadun.
Ọjọ Ikẹta Ọjọ Aṣẹ Ipele Ikẹkọ Ere Ikẹkọ
Osu 1:
- Ṣiṣe # 1: Tempo ṣiṣe (TR): 2 miles easy pace for warm-up; 2 km ni kukuru kukuru; 2 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): 8 miles ni rọrun, itura igbadun
Osu 2:
- Ṣiṣe # 1: TR: 2 miles easy pace for warm-up; 2 km ni kukuru kukuru; 2 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: 9 miles at THMP (afojusun idaji Ere-ije Ere-ije) + 30 -aaya / mile
Osu 3:
- Ṣiṣe # 1: TR: 2 miles easy pace for warm-up; 2 km ni kukuru kukuru; 2 mile cooldown
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 4 x 800m ni 10K Pace + 4 x 400m, gbogbo pẹlu 90 imularada keji laarin; Iṣẹju iṣẹju mẹwa 10.
- Ṣiṣe # 3: LR: 10 miles ni rọrun, itura igbadun
Osu 4:
- Ṣiṣe # 1: TR: 2 miles easy pace for warm-up; 1 mile ni kukuru kukuru akoko; 1 mile rọrun; 1 mile ni kukuru kukuru akoko; 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: 11 miles ni THMP + 30 -aaya / mile
Osu 5:
- Ṣiṣe # 1: TR: 2 miles easy pace for warm-up; 3 km ni kukuru kukuru; 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: 10 miles ni rọrun, itura igbadun, lẹhinna pari pẹlu 2 km ni THMP
Osu 6:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 4 miles in tempo longcece; 1 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: 13 miles ni rọrun, itura igbadun
Osu 7:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 4 miles in tempo longcece; 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: 11 miles ni THMP + 30 -aaya / mile
Oṣu 8:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 3 km ni kukuru kukuru; 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: 11 miles ni rọrun, itura igbadun
Osu 9:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 5 km ni igbaduro igba pipẹ; 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: 12 miles at THMP + 30 -aaya / mile
Osu 10:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 4 miles in tempo longcece; Iṣẹju 5-iṣẹju
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 200m, 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 200m ni 10K Pace, pẹlu 400m imularada ni laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 10 miles ni rọrun, itura igbadun, lẹhinna pari pẹlu 2 km ni THMP
Osu 11:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 4 miles in tempo longcece; Iṣẹju 5-iṣẹju
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m ni 10K Pace, pẹlu imularada 400m laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 10 miles at THMP + 30 -aaya / mile
Osu 12:
- Ṣiṣe # 1: TR: 2 mile rọrun Pace fun gbona-soke; 3 km ni kukuru kukuru; 1 mile cooldown
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 4 x 1600m ni 10K igbiyanju, pẹlu imularada 400m laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 14 miles ni rọrun, itura igbadun
Osu 13:
- Ṣiṣe # 1: TR: 2 mile rọrun Pace fun gbona-soke; 3 km ni kukuru kukuru; 2 mile cooldown
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 200m; 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m; 200m ni 10K Pace, pẹlu imularada 400m laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 10 miles ni rọrun, itura igbadun, lẹhinna pari pẹlu 2 km ni THMP
Osu 14:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 4 miles in tempo longcece; Iṣẹju 5-iṣẹju
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 6 x 800m ni 10K Pace, pẹlu imularada 400m laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 12 miles at THMP + 30 -aaya / mile
Osu 15:
- Ṣiṣe # 1: TR: 1 mile rọrun Pace fun gbona-soke; 4 miles in tempo longcece; Iṣẹju 5-iṣẹju
- Ṣiṣe awọn # 2: IR: 10 iṣẹju gbona-soke; 4 x 1600m ni 10K igbiyanju, pẹlu imularada 400m laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe # 3: LR: 6 miles ni rọrun, itura igbadun
Osu 16:
- Ṣiṣe # 1: IR: 10 iṣẹju ti o gbona-soke; 6 x 400, pẹlu imularada 400m laarin; Iṣẹju iṣẹju mẹwa 10
- Ṣiṣe awọn # 2: 3 miles easy pace
- Ṣiṣe # 3: Ọjọ-ori! 13.1 km ni THMP
Idaji Ere-ije Ere-ije Ere-ije
Lati ṣiṣe ere-ije rẹ ti o dara julọ, iwọ yoo tun nilo lati wa ni irorun lati ṣe agbese 13.1 km. Gba awọn itọnisọna lori bi o ṣe le gba awọn oran lakoko lakoko isanmi rẹ. O yẹ ki o wa ni imurasile fun diẹ aibalẹ, paapaa ni awọn igbẹhin ipari ti ije. Eyi ni diẹ ninu awọn italolobo fun awọn iṣoro pẹlu alaafia lakoko idaraya ati fun pari agbara .