Lokacin shirya kowane nesa, yana da mahimmanci mahimmanci don aiwatar da lokacin farkon farawa, wanda zai ɗauki wata ɗaya kafin tseren. Kuma gudun fanfalaki ba banda wannan batun. Jigon shirye-shirye a cikin watan da ya gabata kafin tseren shi ne cewa ya zama dole a sami daidaito tsakanin ƙimar da ake buƙata da raguwar ƙarfi a hankali.
A cikin labarin na yau ina so in nuna misalin wani shiri wanda aka harhada don mai tsere na gudun fanfalaki 2.42. Ya kasance, a gaskiya, farkon gudun fanfalaki na mai gudu. Koyaya, makonni 5 kafin farawa, an shawo kan rabin gudun fanfalaki a cikin 1.16, wanda ke nuna yuwuwa. Kuma gabaɗaya, an yi ƙarar horo mai kyau kafin rabin marathon. Sabili da haka, tare da jagora mai ƙwarewa don farawa, mutum na iya dogaro da sakamakon manufa na awanni 2 na mintina 42.
Shigar da bayanai
Shekaru a farkon shekaru 42. Gudun gogewa na shekaru da yawa, amma tare da katsewa da horo mara ƙarfi. A tsawon watanni shida kafin gudun fanfalaki, matsakaicin nisan miloli a mako ya kai kimanin kilomita 100. An gudanar da horo na tazara a matakin mashigar maganin anaerobic metabolism, saurin gudu, lokutan IPC. Sau ɗaya a mako, doguwar tafiyar kilomita 30-35 a cikin yanayin aerobic tilas ne. A cikin mako guda, an yi tazara 2, tsayi ɗaya. Sauran jinkirin gudu ne.
Nan da nan na lura da rashin cikakken horo a gudun fanfalaki. Na yi imanin cewa suna da matukar mahimmanci ga mai son, yayin da suke daidaita jiki da takamaiman gudu da kuma taimakawa halayyar ɗan adam cikin saurin tafiya. Haka ne, ba duk 'yan wasa masu ƙarfi suke aiki da shi ba. Amma ra'ayina na kaina shi ne cewa yana buƙatar ƙarawa cikin shirye-shiryen. Ko da wani lokacin sadaukarwa da wani irin aiki na tazara.
Makonni 4 kafin farawa
Mon: Sannu a hankali yana tafiyar kilomita 10; Tue: Gicciye a gudun fanfalaki 3.51. A zahiri, 3.47 ya fito; Wed: farfadowa ya gudana kilomita 12; Alhamis: Horon tazara akan ANSP. Yankuna 4 na kilomita 3 kowannensu da tsere na mita 800. Manufa - hanzari 3.35. A zahiri, 3.30 ya fito; Fri: Saukewa yana gudana minti 40-50; Sub: Tsawan gudu 28 kilomita cikin sauki; Rana: huta.
Ganin cewa gudun fanfalaki ya fi horo na tazara sauƙi, wannan makon ya fi sauƙi nauyi fiye da makonnin da suka gabata a cikin shirin mai gudu. Bugu da kari, an shirya gudanar da gwajin kafin-gudun fanfalaki a mako mai zuwa. Saboda haka, ya zama dole a sauke kayan jikin kaɗan.
Makonni 3 kafin farawa
Mon: Gudun dawowa kilomita 10; W: Sannu a hankali yana tafiyar kilomita 12; Wed: Marathon taki kilomita 22. Gudanar da tsere kafin marathon. Manufar ita ce 3.51. A zahiri, ya zama 3.48, amma tseren ya kasance da wuya. Thu: Maido da gudu kilomita 10; Fri: Gudu kilomita 12. Sannu a hankali; Sub: Tsawon kilomita 28. Gudun kilomita 20 a hankali. Sa'an nan 5 kilomita a cikin saurin gudu na marathon, wanda yake 3.50. Sannan kuma matsala; Rana: Huta.
Makon ya mai da hankali ne kan gwajin gwaji. Gasar tseren pre-marathon na gargajiya ita ce kilomita 30 a gudun fanfalaki makonni 3-4 kafin a fara. A wannan yanayin, irin wannan tseren bai dace da shirin ba. Sabili da haka, an yanke shawarar rage shi zuwa kilomita 22, amma kuma ba da mako guda a layi ɗaya ba tare da ɗaukar tazara ba, tun da an ji cewa akwai wata gajiya mai tarin yawa bayan makonnin da suka gabata da rabin marathon. Kamar yadda mai tseren kansa ya lura, shirin ya kasance mai sauƙi fiye da wanda aka yi don kansa. Saboda haka, sau da yawa na yi ƙoƙarin gudu fiye da saurin abin da aka nufa, wanda ba shi da fa'ida. Akasin haka, ƙari baya nufin mafi kyau. An kammala tseren sarrafawa ɗan sauri fiye da yadda ake buƙata. Amma an kashe yawancin kuzari akan sa fiye da yadda ake buƙata.
Makonni 2 kafin farawa
Mon: Gudun dawowa kilomita 10; W: Gudun cigaba. 5 kilomita a hankali. Sannan 5 km a 3.50. sannan 4 km a 3.35. Sannan kilomita 2 don kwantar da hankali; Wed: Sannu a hankali kilomita 12; Thu: Horon tazara akan ANSP. 2 sau 3 km kowannensu da kilomita 1 na guje guje. Kowane yanki a cikin saurin 3.35; Fri: Sannu a hankali kilomita 12; Sub: Canji mai saurin kilomita 17. Sauyawa km 1 a hankali da kuma kilomita 1 a tsarin gudun fanfalaki; Rana: huta
Mako mai zuwa zai fara. Graduallyarfin a hankali yana raguwa. Har ila yau, kundin An tsara ci gaba mai gudana a ranar Talata. Ina matukar son irin wannan horon. A cikin motsa jiki guda daya, zaku iya yin aiki da saurin da aka nufa, horar da sashin da ake buƙata, ku ji yadda jiki ke aiki da asalin gajiya. Misali, yaya ake yin kwaikwayon wasan marathon? Kada ku yi gudun fanfalaki a horo don wannan. Kuma ci gaba mai gudana zai yi aikin daidai. Gajiya tana girma kuma hanzarin yana girma.
Kimanin kwanaki 10 kafin gudun fanfalaki, kusan koyaushe ina rubuta horo na tazara na 2x 3K tare da murmurewa mai kyau. Wannan ya riga ya zama nauyin tazara mai tallafi. Ba ya buƙatar ƙoƙari mai yawa. Hakanan yin gudummawar madadin yana nufin kiyaye ku aiki.
Mako guda kafin farawa
Mon: Gudu kilomita 12 a hankali; Nauyi: Sannu a hankali kilomita 15. A cikin hanya na giciye gudu 3 km a manufa taki na marathon a 3.50; Wed: Sannu a hankali kilomita 12. A lokacin giciye, gudu sau 3 1 kilomita kowannensu tare da hutawa mai kyau tsakanin ɓangarori a saurin bugun marathon; Alhamis: jinkirin kilomita 10; Fri: Sannu a hankali kilomita 7. Gudun kilomita 1 a kan hanya na gicciye a saurin saurin marathon; Sat: Hutawa; Rana: MARATHON
Kamar yadda kake gani, mako guda kafin farawa, ba aiki ɗaya da aka yi a yanayin anaerobic. Saurin gudun fanfalaki ne ya ƙunsa azaman kayan tallafi. Da farko dai, domin samar da yanayin saurin tafiya. Kuma jiki daga farawa yayi aiki daidai ƙarfin.
Sakamakon gudun fanfalaki
Marathon ya gudana a Vienna a ranar 7 ga Afrilu, 2019. Waƙar tana kwance Sakamakon ƙarshe 2: 42.56. Salon yayi kyau sosai. Rabin farko na marathon a 1: 21.24. Na biyu tare da karamin gudu-in shine 1: 21.22. Ainihi, dabarar gudu daidai.
Ofishin jakadancin ya cika. Don haka eyeliner na mai gudu yayi gaskiya.
Ina so in jaddada cewa irin wannan kayan kwalliyar ido misali ne kawai. Ba ma'auni bane. Bugu da ƙari, dangane da halayen mutum, ƙila ba zai kawo fa'idodin da ake buƙata ba. Kuma a wasu lokuta, ba da ƙarfi da yawa kuma haifar da aiki fiye da kima. Sabili da haka, an rubuta wannan labarin don dalilai na bayani kawai. Domin ku fahimci yadda tsarin yake, bincika abin da wannan shirin zai dace da ku da kuma abin da ba zai yiwu ba. Kuma riga akan wannan tushen, sanya kanka kaya don gudun fanfalaki.
Domin shirin ku don nisan kilomita 42.2 yayi tasiri, ya zama dole ku shiga cikin shirin horo mai kyau. Don girmama bukukuwan Sabuwar Shekara a cikin shagon shirye-shiryen horo kashi 40% rangwamen, tafi ka inganta sakamakonka: http://mg.scfoton.ru/
