Eto eto ikẹkọ mefa-ọjọ kẹrin yii ni a ṣe lati ṣe iranlọwọ fun ọ lati rin / rin si pipin ipari ti arin-ije rẹ mẹwa (13.1 km). Lati bẹrẹ eto yii, o yẹ ki o ti ṣiṣẹ / nrin fun o kere ju osu meji ati pe o yẹ ki o ni aaye-ijabọ orisun kan ti o fẹrẹ 8-10 km fun ọsẹ kan. Ti o ko ba ṣe tuntun lati ṣiṣẹ ati pe iṣeto ikẹkọ yii dabi o rọrun, gbiyanju igbimọ ikẹkọ-akoko-ije akoko-akoko ti o bẹrẹ .
Tabi wo diẹ sii Eto Ikẹkọ Ere-ije Ere Ikọja.
Eto iṣeto ikẹkọ yii jẹ eto ṣiṣe / rin , nitorina awọn itọnisọna iṣeeṣe rẹ yoo han ni awọn igbadun ije / rin. Nọmba akọkọ ti o han yoo jẹ iye iṣẹju lati ṣiṣe ati nọmba keji ni iye lati rin. Nitorina, fun apẹẹrẹ, 3/1 tumọ si ṣiṣe fun iṣẹju 3, lẹhinna rin fun iseju kan.
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 julọ fẹ ṣe igbadun gigun rẹ ni Ọjọ Satidee tabi Ọjọ Ọjọ Ẹjẹ nigba ti o yoo ni akoko diẹ sii.
Osu 1:
Ọjọ 1: 2 miles - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 2: 2.5 miles - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 3: 3 miles (gun run) - 2/1 ṣiṣe / rin awọn aaye arin
Ọjọ 4: 2 miles recovery walk
Osu 2:
Ọjọ 1: 2 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: 2.5 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: 2.5 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: 5 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 - 3/1 ṣiṣe / rin awọn aaye arin
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: 11 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: 12 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: 5 miles (gun run) - 3/1 ṣiṣe / rin awọn aaye arin
Ọjọ 5: 2.5 miles (recovery walk)
Osu 12: Ọjọ 1: 2 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!